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RAVENNA RUN THE RAVINE - Run


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Seattle, Washington
United States
80F / 27C
Sunny
Total Time = 17m 22s
Overall Rank = 5/70
Age Group = Women
Age Group Rank = 1/48
Pre-race routine:

Long day at work hosting the US Green Building Council. Late lunch (HUGE fish and chips) then drove up to the park. Sadly, no time for beer.
Event warmup:

Ran from my car to registration, got bib, did some solid running on the trails, some strides then chatted with some friends/teammates/people I met in line.

One of my training partners was doing this as her first race back post baby.
Run
  • 17m 22s
  • 2.49 miles
  • 06m 58s  min/mile
Comments:

I decided to push out of my comfort zone a little and lead this race from start to finish (if possible.) I prefer to start in the back a little and work my way up but in addition to getting out of my comfort zone, the 4,8 and 12k were all starting at once and I didn't want to get stuck on the single track portions.

So I lined up behind some of our (VERY) fast guys but in front of all the women.

They did a 10 second countdown and we were off!

The first portion was a wide gravel track that was slightly downhill. I pushed hard here, right from the get-go to establish a solid effort. We hit the first corner and I tried not the decelerate at all. As we approached our first hill I tried to stay very even effort wise. I increased cadence a little and motored up the hill, passing a couple of the younger guys. We had one more short downhill and then it was a pretty steady up, although not steep. This is where I feel I run most efficient and I pushed as hard as I could, putting some distance between me and some of the others. While I refused to look back at any point in this race, I could hear the breathing and I used that as my motivation. Which, kind of sounds weird haha.

As we neared the rim trail of the ravine we broke out into the sun for just a minute and I was instantly REALLY hot. We have been experiencing a bit of a heat wave here in Seattle and it was still about 80 degrees. My number was pinned to my shirt so I didn't have the option to take my shirt off. Luckily we dipped back down into the forest a few seconds later where it was slightly cooler and certainly less exposed to the direct sun. We made a turn onto the wider trail and made a long descent. I have been working on my descending and felt I did quite well but I could hear a few taking advantage and closing the gap on me.

Just as I was able to see someone approaching in my peripheral, we made a hard turn uphill and I was able to leverage my strength and motor up. This was about the point in the race where I was starting to struggle to maintain the intensity but it was also the most important time to stay committed and focused.

I dug in and just kept moving my legs. I could have sworn I heard someone approaching so I even accelerated up and over the hill and through the next descent.

We descended a very narrow trail that was quite overgrown. I ducked a blackberry bush the broke out into an open field before turning down onto the one asphalt section. This was only about 50' long and then we turned back onto the gravel for the finish.

Up to this point I felt as though I could be overtaken at any point and was pretty much running scared. Again, I didn't allow myself to look back at all. I pushed hard through the finish and broke the tape for the overall women's win.

Only then did I look back and realize there wasn't another woman for another 20-30 seconds.

I don't love to do it but the run scared method seems to really push the pace :)
What would you do differently?:

Keep working on the downhill running
Post race
Warm down:

Ran a little, ate a hot dog, ran some more, ate some watermelon, cheered some finishers on and went to the award ceremony

What limited your ability to perform faster:

Still working on downhill running, no taper (but this was like, a D race) maybe run in just sports bra for that kind of heat (place bib on shorts instead)


Profile Album


Last updated: 2015-05-20 12:00 AM
Running
00:17:22 | 02.49 miles | 06m 58s  min/mile
Age Group: 1/48
Overall: 5/70
Performance: Average
Course: All on trail, mostly single track except for the descents. Basically down into the ravine, back up out of the ravine, back down the ravine and back up :)
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2015-06-11 11:56 AM

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Seattle
Subject: RAVENNA RUN THE RAVINE


2015-06-11 12:29 PM
in reply to: #5121935

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Master
6581
50001000500252525
Englewood, Florida
Subject: RE: RAVENNA RUN THE RAVINE

Beautiful!!! I am impressed by your willingness to work outside of the comfort zone, to push yourself and to strive to improve. Really cool to see you take on another race strategy as well. It is always beneficial to have multiple tools in your tool box, and your strategy tool box seems to be growing.

Congrats on the #1 finish!!!!

2015-06-11 1:33 PM
in reply to: cdban66

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Master
7715
50002000500100100
Raleigh, NC area
Subject: RE: RAVENNA RUN THE RAVINE

Wow!  Tough effort!  Great writing too!  I could feel you "running scared" before you used that term at the end.  Whew!

Love the trail photo especially!

2015-06-11 7:16 PM
in reply to: #5121935

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Elite
7783
50002000500100100252525
PEI, Canada
Subject: RE: RAVENNA RUN THE RAVINE

Running scared, I love it!  Well done!

2015-06-11 9:18 PM
in reply to: #5121935

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Master
2912
2000500100100100100
...at home in The ATL
Subject: RE: RAVENNA RUN THE RAVINE

Great race (and write up!) as always, Salty. A number of years ago I went to a running workshop in Michigan put on by the Hanson brothers. It was all about race pacing and strategy. it stuck with me as they presented a very good case for why it is best in a race up to 10k to run a positive split "fade" strategy (unless you are on a track where tactics come much more in to play). The data they shared showed you physiologically just didn't have the space to make up for a soft start and negative split. I have always figured this was exacerbated in trail runs where if you spent too much time in the sort-out you never could get to the front.  I do agree that running from the back and catching people feels better as the race is going on, but while running scared feels down-right awful during the race, there is nothing like not getting caught once the race is over. I enjoy racing more from the back, but I do better from the front.

What was going on with the the USGBC in your office today?

2015-06-12 6:08 AM
in reply to: TankBoy

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Member
1864
10005001001001002525
Simsbury, Connecticut
Subject: RE: RAVENNA RUN THE RAVINE
Awesome job!

maybe in training you should use a bear to chase you or something with sharp teeth - you know, to practice running scared

(I think it would work for me!)


2015-06-12 11:55 AM
in reply to: #5121935

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Master
6586
50001000500252525
Rio Rancho, NM
Subject: RE: RAVENNA RUN THE RAVINE

Congrats on the win!!!! The trail is beautiful! Of course you look good too! Great strategy and implementation.

Oiselle is coming out with some really cute sport bras that look too nice to cover up!

 

2015-06-15 12:05 PM
in reply to: TankBoy

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Seattle
Subject: RE: RAVENNA RUN THE RAVINE

Originally posted by TankBoy

Great race (and write up!) as always, Salty. A number of years ago I went to a running workshop in Michigan put on by the Hanson brothers. It was all about race pacing and strategy. it stuck with me as they presented a very good case for why it is best in a race up to 10k to run a positive split "fade" strategy (unless you are on a track where tactics come much more in to play). The data they shared showed you physiologically just didn't have the space to make up for a soft start and negative split. I have always figured this was exacerbated in trail runs where if you spent too much time in the sort-out you never could get to the front.  I do agree that running from the back and catching people feels better as the race is going on, but while running scared feels down-right awful during the race, there is nothing like not getting caught once the race is over. I enjoy racing more from the back, but I do better from the front.

What was going on with the the USGBC in your office today?

Really interesting comments about the positive split. I have definitely head that and considered it. You have to really understand what you are capable of so as to not dig a hole that is too deep but if you can, I agree that it's the best strategy. You definitely see this in cross country where you really need to get out of traffic if you think you can win the race.

 

2015-06-15 1:55 PM
in reply to: #5121935

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Pennsylvania
Subject: RE: RAVENNA RUN THE RAVINE

Fish and chips!  Fish and chips!  Way to go, leading post to post, tape to tape, whatever you want to say, it was an excellent effort!  It looks like a very beautiful area.  Congrats, oh speedy one!

2015-06-16 1:12 PM
in reply to: melbo55

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Pro
6520
50001000500
Bellingham, WA
Subject: RE: RAVENNA RUN THE RAVINE

Great job and congrats on another fine effort.  It has also been my experience that being the hunted rather than the hunter provides a little more adrenaline.  My best races have been overpositioning myself and then hanging on for the ride.  Can be more risk though.

2015-06-17 2:15 PM
in reply to: popsracer

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Member
2689
2000500100252525
Denver, CO
Subject: RE: RAVENNA RUN THE RAVINE

Woooooot on the bling and fantastic execution!!  Running in the sun can be brutal, especially when you're coming out of the shade.  You clearly didn't let it slow you down, though.  In fact, I'm not sure anything could have slowed you down in this one!   Love how the other racers' breathing motivated you to go faster.  So awesome!!



2015-06-17 4:16 PM
in reply to: laffinrock

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Expert
3234
2000100010010025
Middle River, Maryland
Bronze member
Subject: RE: RAVENNA RUN THE RAVINE

Another great race and another great RR from Salty.  Running Scared was a great movie, also.  :-)

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