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.

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,

Banana, water and a protein Powerboat


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.


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