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XTERRA ALABAMA GADSDEN 15K TRAIL RUN - Run


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Gadsden, Alabama
United States
Dirty Spokes
Sunny
Total Time = 1h 28m 33s
Overall Rank = 34/
Age Group = 45-49
Age Group Rank = 5/
Pre-race routine:

Long release grains (muesli, oatmeal, granola, etc), coffee and a sports drink continue to be the pre-race breakfast of choice.
Event warmup:

It was an hour drive and I was running late ...so the stress probably was my warm-up!
Run
  • 1h 28m 33s
  • 15 kms
  • 05m 54s  min/km
Comments:

Seeded myself closer to the front in the hopes of not ceding time off the bat like last week. Also let my legs run instead of holding back ...which is what allowed for a ~:30/mile gain in pace despite a somewhat more difficult course.

The problem with trail races is that it is not like a road race when you have some idea of how to pace yourself knowing that the large hills are identified. Trail races are unpredictable and you essentially have to run the course that they have laid out for you.

This course was a lot of fun - challenging and varied (see course description) - and therefore difficult to pace via a Garmin. I instead used RPE and while an acquired skill it is somewhat liberating.

Still have not done a HR test to garner accurate HR Zones - and think that might be making a difference in learning how to gauge RPE.

Ran relaxed and instead of focusing on form I let my legs run as they will and feet fall without concentrating on rolling off my toes.
What would you do differently?:

Foot strike per minute is still 20% lower than it should be ..not sure how to fix that through training - going to have to research some drills for the best solutions,
Post race
Warm down:

Banana, water and a protein Powerboat

What limited your ability to perform faster:

Endurance ...until I rebuild my cardio engine and further strengthen my legs I am going to peak out roughly where I am running now. The next batch of finishers were almost a full :60 seconds per mile fast than me -- so I have my work cut out for me in order to get to the next level.

That said, think I also need to introduce some speed work in to the mix. Not only will it help elevate my LT, etc ... it would also enable me to better "feel" the spanse of RPE.

Event comments:

I really like these Dirty Spokes races - well organized, well thought out, well executed -- but yet still laid back.




Last updated: 2015-08-24 12:00 AM
Running
01:28:33 | 15 kms | 05m 54s  min/km
Age Group: 3/
Overall: 34/
Performance: Good
Course: Somewhat more difficult than Red Mountain as there was more elevation gain/loss - but as technical when it comes to roots and pathway obstructions. Lots of rock to dodge and/or pick around ...as well as a dry creek bed, a hill to climb called "Platinum") and a descent that required the use of a rope to scale down the continuation of a trail. The Gadsden Runners Club did a great job showing local support for the race as well as volunteering
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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Subject: XTERRA ALABAMA GADSDEN 15K TRAIL RUN
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