Although I might do a few fun 5k or 10k runs, this is my last half of the year and I wanted to run this hard. I had nothing left in the tank at the end, which was a good feeling and a good way to end the year.

Time this year was 1:49, which beat my time from last year's race (2:02:04) by 12 minutes.

The first 8k felt really good and seeing a bunch of friends who were volunteers at the 10k aid-station helped.

But, then I had some problems. I don't train often for these types of events and it showed on the hills after the aid-station. I worked on changing my stride to match the terrain but regardless, the hills really beat up my legs and runners began to pull away. There was one worrisome period at around mile 7 where my legs were just toast with a very dead feeling. Really felt bad (low energy) at this point and so ate another gel with water. Luckily, my stride came back and I began to catch some racers. I never did catch the group I had run with the first 10k, but I suspect they were better runners than me anyhow.

I notice my foot speed dropped from a 176 average in the first half to a 170 average in the 2nd half. My average speed also dropped and the 2nd half was slower by 2:15 minutes. This bothers me a little because I really like to hit negative-splits (or even-splits). Also, my coach, Dwight, said to make sure and go out slower in the first two miles or so. I figured (on my own) at the start that I could run 30 sec/mile faster on the road part and then planned to slow it down once I hit the woods, which of course I didn't do. I need to listen to him better and really need to follow the race plan.



Slow down in the first two miles.

Change shoes. I wore my Asics Trabuco trail shoes, which were good for the course but they really hurt my feet toward the end. Not good shoes for me anymore and I'd wear regular running shoes or get a different pair of trail shoes the next time.

The Polar footpod wasn't really accurate on these trails because of the hills, I think. This threw off my pacing a little, but only a little as I paced well by RPE. Next time, though, I'll wear the GPS.

My wife and three girls surprised me at the finish line. Didn't know they were going to be here today, which makes it even better. I guess my cool-down were hugs all around.


Training on harder trails. I don't train often for these types of events and it showed. Need more long hilly single-track trail runs.


I like this event. The trails are not too technical, which is good for a road racer. Starts on time, enthusiastic volunteers at the water stations, and most of all - a modestly challenging trail through a nice forest.