Tuesday, September 27, 2011

Race Recap: Salmon Run 10k {09.24.11} + a NEW 10k PR + a 4 mile pre-race run [Long Run: Wk10 {Fall Race Training}]

Whew, that’s a looooooong title!  Also, there are LOTS of photos :)

With only one week till our next half marathon, the Urban Cow Half, we had 10 miles planned as a step back/taper for last Saturday.  We knew we were going to be out of town so we planned our 10 mile long run for Saturday morning in my hometown along the river.  We knew we’d have to do 3 out and backs with rolling hills but its the best place to run back home.  Unless you want to run on the Dam, which is fine, but its only 1 mile across.  So that would have meant 5 outs and backs.  On the Dam.  Flat.  With lots of wind.  Um, no.  So the river trail it was.

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Now, let me back up a little bit more.  We headed out of town on Friday morning.  It was the first day of fall, with temps forecasted to be in the high 90s, so the husband took a sub day and we made plans to go out on the lake with my dad & step-mom.  We dropped off Lucy with my mom then headed to my dads house.  We spent a few hours out on the lake --- cruising around, swimming, and the husband went tubing.  Once we got back off the lake we headed back to my dads for a pasta dinner {pre-long run go-to meal} and some relaxing time in my dads hot tub.  On our way from the boat launch back to my dads house we heard a radio ad for the Oroville Salmon Festival.  I don’t really remember this festival from when I was growing up and I have no idea how long its been going on.  I do know that there is race, The Salmon Run, associated with the festival and that I’ve talked with the husband before about wanting to run it someday.  So, when we heard the radio ad for the festival I knew that meant the race was this weekend too.  I also knew that meant that the race was being held on the exact trail we were planning on running on Saturday morning.  Once we were back at my dads we looked up the race on the internet and confirmed that it was in fact this particular Saturday, and on the trail we were going to run.  Now all we had to do was decide if we were going to run it or run some place else …

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Since we have never run a race in my hometown we decide to go for it!  But since we had 10 miles planned we decided to get there early and register then head out for 4 miles before the race.  And, thankfully, this ended up working perfectly. 

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Pre-run Warm-up:  0.54 / 10:01 + plyos

After our warm-up we headed out to run 4 miles.  We ended up running more than half the course and got to get a preview of the first 3+ miles of the 10k that were going to be a “trail” run on river roads.  The last half of the 10k course is on the paved bike path and we’ve run it often so we know it pretty well.  I said earlier that is rolling hills.  Well, not really.  Its more hilly than rolling hilly and has a few long uphill's, in both directions. 

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Pre-race miles: 

  • 11:03
  • 11:18
  • 11:08
  • 11:27

Overall:  4.01 / 45:11 / 11:15 avg

We made it back from our pre-race run with time to spare.  We used the restroom, wiped sweat from our faces, put on our bibs, and still had time to stand around and stretch before the 10k race started at 9am’ish. 

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There were 67 racers doing the 10k.  There was also a 5k run/walk and two kids races --- a half mile and a mile.  The kids races were held first, then the 10k started, then the 5k about 15 minutes after the 10k’ers.  This ended up working out well for us since by the time the 10k course merged with the 5k course the runners/walkers were spread out and it wasn’t congested at all.  There were 108 5k runners and 44 5k walkers. 

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The 10k course started out on a paved bike path for about half a mile then we cut over onto the “trail” part which was essentially dirt roads.  Thankfully it wasn’t too rocky for the first couple of miles and most of the runners ran in the tire grooves which were smooth and mostly free of rocks.  There was a water station at about mile 1 and then we kept going for about another half mile until the turn-around point.  We passed back by the water station then around mile 2 we cut off onto another older dirt road that looked less used.  It was much more rocky and very hard to run on.  By mile 3 we were back to a dirt trail and shortly we were on the paved trail where we remained for the rest of the race.

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Mile 1 and 2 had been right on with my Garmin but mile 3 was 0.12 short and it stayed that was for the rest of the course.  Somewhere after the mile 6 marker the distance was made up because my Garmin said 6.17 when I finished.  Once we were on the bike path it was smooth sailing.  Sort of.  I continued to keep a good pace and new I was heading towards a 10k PR.  The hills were a little rough but I powered up and over and back down and keep on going.  At the turn around point on the bike path, with less than 2 miles to go, the husband said we needed to start picking runners off.  We knew the 5 people directly in front of us were 10k racers so we set the goal to pass them.  We ended up passing 4 of the 5!  The last 0.20 of the race is downhill then flat which made for a pretty good finish and I PR’d by over 5 minutes!

  • Mile 1 – 10:08
  • Mile 2 – 10:18
  • Mile 3 – 10:45
  • Mile 4 – 10:30
  • Mile 5 – 10:25
  • Mile 6 – 10:26
  • Last 0.17 – 1:44 {10:02 pace}

Overall:  6.17 / 1:04:19 / 10:25 avg

Official Results:
44/67 overall
5/13 in age group 30-39
17th female overall

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We walked around for a while after the race while we waited for the awards ceremony.  They didn’t post results after the races so we had no idea how we did so we decided to stay for the awards.  The husband ran this race with me and ended up 4th in his age group; if he would have ran his pace he could have gotten at least 2nd!  And, based on the results, he could have won his age group in the 5k.  I was lucky to have him by my side to pace me to a new PR.  And he said he was happy that he ran with me because if he would have ran his pace he felt like he would have been paying less attention on the dirt/river/rocky roads which could have lead to him re-injuring his ankle.

Cool down:  0.40 / 13:29

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3 comments:

Carrie @ Maine Mom on the Run said...

Wow! Incredible job! I can't believe you tackled four miles and then ran a race! And have a huge PR! Very exciting! I'm also impressed that you can take such great pictures while running. Love the last picture of you two.

JenWa098 said...

Great work! I agree with everything Carrie said! I love the pictures!

giraffy said...

Love it - great PR!!!