Short version: 1:15:25, a 10-mile PR by almost 7 minutes.
The rest of the story:
My goals for this race were:
- Gimme: (1:22) (10-mile PR)
- Realistic: 1:16
- Stretch: 1:15
The Salt Lake Valley 10 Miler runs through Emigration Canyon, which is so named because it is the route taken by the Mormon pioneers into the valley in the 1840s. For our trek through the canyon we had a paved road and aid stations, so we didn't have it nearly as tough as the pioneers.
The course description I had before the race said:
A wonderful warm up followed by floating and gently finishing. It sounded like I wouldn't even break a sweat.
To make my goal of 1:16, I planned to take the first three miles at 8:00-8:20 pace, and then try to run the downhill miles at 7:25. If I felt strong at mile 5 I would pick up the pace a little. At the start I felt rested and springy, ready for a strong effort. It looked like there were about 300 runners.
Skies were sunny with about 65 F and a slight breeze at the start. The forecast called for a high of 90 F, so it was going to get warm soon. Fortunately the canyon is fairly narrow so a lot of the course is shaded.
The first mile was a fairly easy climb (+100'), and the second mile was quite a bit harder (+250'). I held back a little, not knowing what to expect in the third mile. Sixteen runners passed me on the hills.
Mile 1: 8:00
Mile 2: 9:24
Shortly after the 2-mile mark we reached the summit. So much for three uphill miles.
Anyway, time to race. Since I had lost about a minute on the hills, I knew I would have to push the pace to make my goal.
Mile 3: 7:23, aid station
Mile 4: 6:54, too fast!
Mile 5: 7:08, aid station (split: 38:49)
I figured I had 37 minutes to run the last 5 miles, or 7:20 per mile. (It actually works out to 7:24 per mile, but arithmetic is such a challenge during a race.)
Mile 6: 7:09
Mile 7: 7:11, so far so good
A strong, smooth, floating runner came up beside me and we ran together for a bit. I thought, This is how those other guys on B&B must look when they run. He gestured for me to stay with him as he moved ahead but I couldn't do it. I appreciated the offer though, since I had run most of the race alone. Instead I focused on a runner who had passed me earlier, telling myself to keep him in sight. For the next two miles I gained slowly on him. I passed two other runners and was passed by a third.
Mile 8: 7:37, aid station
Mile 9: 7:23
I was struggling with the heat (probably 75 F) and the effects of my aggressive pace. I felt okay about this, because in some races I have finished feeling like I could have given more. Not this time.
Okay, finish strong!
I caught my target and the last runner who had passed me. As I was congratulating myself, a girl I had not seen since the start of the race zipped past, said "good job!", and left me in the dust. I couldn't do anything but smile.
Mile 10: 7:16 (split: 36:36)
Unofficial time: 1:15:25. Official results aren't up yet.
This is my first experience on a course with significant downhill stretches. I tried to maintain good form (quick turnover, quiet footfalls, no overstriding), but I have small blisters on a few toes, and I can tell my quads will be sore. I have another downhill race (HM) coming up, so any advice in this area is appreciated.
Not a fashion report: black & grey Under Armour sleeveless top, black Brooks compression shorts, black UA shorts, white & grey Asics socks, white & orange Asics DS Trainers. Spareribs, I hope the image doesn't hurt your sensibilities too severely.
Thanks for reading
The rest of the story:
My goals for this race were:
- Gimme: (1:22) (10-mile PR)
- Realistic: 1:16
- Stretch: 1:15
The Salt Lake Valley 10 Miler runs through Emigration Canyon, which is so named because it is the route taken by the Mormon pioneers into the valley in the 1840s. For our trek through the canyon we had a paved road and aid stations, so we didn't have it nearly as tough as the pioneers.
The course description I had before the race said:
quote:<HR>At the start you have a wonderful warm up run going up hill for 3 miles to the top of Little Mountain, you then start floating down Emigration Canyon for 7 miles, then gently finishing on the beautiful grounds of This Is The Place Monument.<HR>
A wonderful warm up followed by floating and gently finishing. It sounded like I wouldn't even break a sweat.
To make my goal of 1:16, I planned to take the first three miles at 8:00-8:20 pace, and then try to run the downhill miles at 7:25. If I felt strong at mile 5 I would pick up the pace a little. At the start I felt rested and springy, ready for a strong effort. It looked like there were about 300 runners.
Skies were sunny with about 65 F and a slight breeze at the start. The forecast called for a high of 90 F, so it was going to get warm soon. Fortunately the canyon is fairly narrow so a lot of the course is shaded.
The first mile was a fairly easy climb (+100'), and the second mile was quite a bit harder (+250'). I held back a little, not knowing what to expect in the third mile. Sixteen runners passed me on the hills.
Mile 1: 8:00
Mile 2: 9:24
Shortly after the 2-mile mark we reached the summit. So much for three uphill miles.
Anyway, time to race. Since I had lost about a minute on the hills, I knew I would have to push the pace to make my goal.Mile 3: 7:23, aid station
Mile 4: 6:54, too fast!
Mile 5: 7:08, aid station (split: 38:49)
I figured I had 37 minutes to run the last 5 miles, or 7:20 per mile. (It actually works out to 7:24 per mile, but arithmetic is such a challenge during a race.
)Mile 6: 7:09
Mile 7: 7:11, so far so good
A strong, smooth, floating runner came up beside me and we ran together for a bit. I thought, This is how those other guys on B&B must look when they run. He gestured for me to stay with him as he moved ahead but I couldn't do it. I appreciated the offer though, since I had run most of the race alone. Instead I focused on a runner who had passed me earlier, telling myself to keep him in sight. For the next two miles I gained slowly on him. I passed two other runners and was passed by a third.
Mile 8: 7:37, aid station
Mile 9: 7:23
I was struggling with the heat (probably 75 F) and the effects of my aggressive pace. I felt okay about this, because in some races I have finished feeling like I could have given more. Not this time.
Okay, finish strong!
I caught my target and the last runner who had passed me. As I was congratulating myself, a girl I had not seen since the start of the race zipped past, said "good job!", and left me in the dust. I couldn't do anything but smile.
Mile 10: 7:16 (split: 36:36)
Unofficial time: 1:15:25. Official results aren't up yet.
This is my first experience on a course with significant downhill stretches. I tried to maintain good form (quick turnover, quiet footfalls, no overstriding), but I have small blisters on a few toes, and I can tell my quads will be sore. I have another downhill race (HM) coming up, so any advice in this area is appreciated.
Not a fashion report: black & grey Under Armour sleeveless top, black Brooks compression shorts, black UA shorts, white & grey Asics socks, white & orange Asics DS Trainers. Spareribs, I hope the image doesn't hurt your sensibilities too severely.
Thanks for reading
