2017 Arctic Prairie Dog 10K Review Louisville Colorado

2017 Arctic Prairie Dog 10K

2017 Arctic Prairie Dog 10K in Louisville Colorado

It is 6:30 am on a cold Sunday morning and I am driving up to Louisville. This is my first race since blowing up my calves back in October. A double type 2 calf strain that hobbled me for 6 weeks.

ugly and painful.

 I am wondering what is going to happen.

So to calm my fraying nerves I start listening to my Spotify “Zazz 70’s Mellow” station.

And who comes on but Mr. Carefree Highway himself, Gordon Lightfoot.

“Pickin’ up the pieces of my sweet shattered dream
I wonder how the old folks are tonight
Her name was Ann and I’ll be damned if I recall her face
She left me not knowin’ what to do
Carefree highway, let me slip away on you
Carefree highway, you seen better days
The mornin’ after blues from my head down to my shoes
Carefree highway, let me slip away
Slip away on you
Turnin’ back the pages to the times I love best
I wonder if she’ll ever do the same
Now the thing that I call livin’ is just bein’ satisfied
With knowin’ I got no one left to blame
Carefree highway, got ta see you my old flame
Carefree highway, you seen better days
The mornin’ after blues from my head down to my shoes
Carefree highway, let me slip away
Slip away on you”

Is that not a great metaphor for running?

Ann is a metaphor for running. Wow! Enlightenment on 1-25!

After my injury, I am going down the literal highway to get back on the Carefree highway. Will Ann take me back?

Will she scorn me again? Will she freeze me to death? Who knows?

Heavy stuff to ponder on a Sunday morning.

Distance

In the summer I signed up for the half-marathon but decided to cut back to the 10k.

 I am not in aerobic condition to do 13.2 miles. Not that this fact has stopped me in the past.

I will chalk up this wise decision to maturity. 🙂

Goal

To finish without injury.

I may be setting the bar low but you need to get that first race out of the way, don’t you?

Running gods, is that too much to ask?

My Name is Michael and I am a former Heel-striker

I am on my way to becoming a mid-foot striker with the help of my Lumo Run program.

Lumo run  keeps track of my cadence along with four other critical metrics.

Seeing my run metrics have changed the way I view running. I am still a work in progress but I am confident that I am on the right track.

Running gods can be cruel.

November and December were  warm and dry months and I was stuck in the house.

“Being patient” is a phrase that isn’t in my vocabulary.  I spent my rehab time being more than a little crabby.

But who wouldn’t be? Right?

I don’t live in the past. It is a new year, let’s go.

Shoes

I have to go back to my old standby, the Saucony Omni 14.

A little over-pronation control could come in handy.

My plan is the Saucony’s and a little Spartan tape on the achilles and I will be good to go.

achilles KT Tape

 

 

 

 

 

 

Pre-Run Video

 

Results for the 2017 Arctic Prairie Dog 10K

I was happy with the time. The 2017 Arctic Prairie Dog 10K is a relatively flat, fast course that winds around a golf course.

Okay, looking at my times you may be hesitant to call it a fast course. It is a fast course. A fast course with a slow runner on it.

At run time it was 26 degrees with a little wind.

Arctic Prairie Dog 10k

 

Stats provided by Lumo Run.

 

Let’s take a look at the splits.

Arctic Prairie Dog 10K

This is very unlike me.

Last year it would take me 2 miles to warm-up and get in the groove.

Since I have focused on cadence and a mid-foot strike I can now start faster and get very similar splits.

Note: Mile 3 my left foot fell asleep so I had to stop and retie my shoe.

Now I am not saying anything but…

An 11:13 pace is not far from a sub 11 minute pace. I was flirting with that a couple times during the race.

And a sub 11 minute pace is not far from my coveted 10 Minute mile 10K.

Laugh if you want to, I am encouraged by this.

Technicals

Arctic Prairie Dog 10k

Here is my problem. Cadence.

If I run at 180 steps per minute, I crap out at 2 miles. Simple as that. You can see this in some of my previous runs.

So what I wanted to run at a slower cadence and find a pace I could keep for 6 miles. That was a complete success.

Music

I purposely didn’t listen to music for the race so I could listen to my feet. I had my phone in my pocket and Lumo Run called out the splits every half mile.

I meditating to Caballo Blanco’s mantra of “Easy”.

I was trying to land with soft quick steps and I did that with some success. It didn’t show on Lumo Run but I heard it with my ears.

  • Cadence much too slow. It could have been the cold but I couldn’t pick my feet up any faster.
  • Bounce is tied with the cadence. The faster the cadence the less vertical energy you lose from your body bouncing up and down. Makes sense.
  • The braking was really good considering the low cadence. Braking is how much you slow down with each step. It is also a sign of over-striding. This tells me (and I may be way off on this) that my feet were landing under me and I had a good forward lean.
  • Drop refers to the hips and it was higher than usual do to the slower cadence.
  • Rotation was still good but would have been better with a faster stride.

Should you do this race?

Pros

  • The Prairie Dog races are all done professionally.
  • Great swag. I love the high quality performance shirt.
  • The clubhouse that has heated, yet well used bathrooms.
  • The course is nicely laid out.

Cons

  • Some runners are just not going out of the house during the winter. That just means your a weenie.

What more would you want on a cold Sunday morning?