What: Intro to Summer Trail Race
When: June 14, 2014
Where: Wyandotte County Lake, Kansas City, KS
Distance: 2.8 Miles
Start Time: 9:00 a.m.
Goal: beat last year's time of 21:50
Finish Time: 20:14, 4th OA.
I still wanted to run with my road running group around a local park so I went and ran 2.5 miles before heading to the race. I got to the race about 8:20, picked up my bib, and rehydrated from the morning run. With about five minutes till the start of the race, I lined up near the front of the pack. When the race director announced there was about a minute to go, everyone somehow moved behind me.
The race started and I went out quick (for me) and settled into 2nd place. I knew I would eventually be passed, but my goal was to stick with the guy ahead of me and pass him if at all possible. The first mile is on relatively narrow trails making it tougher to pass, which actually helped me keep pace as I didn't want to be the person holding people up. A little over a mile into the race, we come to a gravel road. This is where I was finally passed by two people. I maintained my pace, but it was getting tough as I couldn't catch my breath. When we come to the aid station at the turnaround point, the gentleman in front of me stopped for some water so I took the opportunity to pass him.
Shortly after the turnaround we come to an incline which caused me to slow quite a bit. We get to the top of the incline and turn back onto the trails. I pick up the pace and try keep up with those in front of me. I was able to keep them in sight until we turn left on to another hill. At this point, I have to walk as I can no longer catch my breath. I get passed by three more people during this section; two guys and a gal.
I make it a point to keep the guy and gal in sight and try to close the gap. I see that I am gaining ground, realize I have less than a mile to go, and pick up the effort. I pass the guy first, then saw that I was getting closer to catching the gal. When we get to a flatter section about a half mile from the finish, I kick it up and pass her. I am now in fourth place, can't see the top three, but am now determined not to be passed. We come to the clearing and I can finally see the finish line. I kick it in with all I have and managed to not to get passed. When I crossed the line, I was spent! It took me about five minutes to get my breath.
Once I was back to normal, well as normal as I can possibly be anyway, I congratulated the other runners and stayed to cheer in the remaining runners. When the last runner crossed the line, I went back out and ran another leisurely 5.5 miles. It put a nice finish to a great morning of running. I was really shocked to see that I finished over 90 seconds faster than my time from last year. Next year, sub-20 will be mine.
Eric
Dude! Huge improvement over last year, way to go.
That's a nice time on a trail course! How was the footing on that thing?
And THERE IS NO WALKING IN RACING!
Sike.
What'd you have a stitch or something? If it was just your breathing you can always slow your pace and have an active recovery, that way you will not lose all that precious time and spots in the standings.
Nice way to rebound all the same!
Great improvement from last year! In case I missed it, how did you place last year?
Jay - Thanks!
LRB - LOL...The walking was up a steep incline. I did the active recovery up some of the other hills, but this one I just couldn't do it. My main issue is endurance to hold my speed. I had started doing 1K repeats to help with that, but had back issues that prevented me from completing them. I'm hoping to start them back up next week. The footing on the trail was pretty good. A couple of slick spots, but mostly just roots and rocks to dodge.
B-Plus - Thanks! I was 18th overall last year.
The walking was up a steep incline.
Oh. Shit. Yeah well that will explain that!
Tempo runs and intervals will help with holding your pace. After a 2 to 3 mile warmup, I do them steady state for 3 miles or 20 minutes minimum, and up to 25 minutes. My tempo intervals are 5 X 5 minutes w/ 2 minute rests in between.
There are a ton of other tempo runs and workouts though. Among the most popular are mile repeats at tempo pace w/ 1 minute rests, and 3 x 2 miles at tempo pace with 2 minute rests in between.
Stop by the dailies a couple, few times during the week. Although extremely rare, we do talk training ideals and principles from time to time. We'll get 'cha fixed up
That's a nice time on a trail course! How was the footing on that thing? And THERE IS NO WALKING IN RACING! Sike. What'd you have a stitch or something? If it was just your breathing you can always slow your pace and have an active recovery, that way you will not lose all that precious time and spots in the standings. Nice way to rebound all the same!
You obviously have not raced on technical trails....
Damaris
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Great job!
Are we there, yet?
But I thought there were entire races where you are required to walk and running isn't allowed.
RC - that must be one tough course if 20:14 is good enough for 4th OA. Congrats on the huge improvement yoyu made over last year.
2024 Races:
03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles
05/11 - D3 50K 05/25 - What the Duck 12-Hour
06/17 - 6 Days in the Dome 12-Hour.
Barking Mad To Run
Congrats on beating your last year's goal! And then running another leisurely 5 miles...I wish I had 1/4 of your energy and stamina!
"Do what you can, with what you have, where you are." Theodore Roosevelt