So going into the race today, I really didnt know what to expect. My number one concern was my knee. I hadnt done much running in the last few weeks. My best possible scenario goal was to break 50 minutes. This was based on a training run I did a month ago where I did 10K in a training run at 53:04 beating my previous PR of 53:47. I thought is I could do 53 in a training run, 50 shouldnt be too hard. But that was before I hurt my knee. So my next possible goal was to break my previous PR. OK not too bad. Worst case scenario just to finish without screwing up my knee.
The last few days my knee hasnt been too bad. I went out on my bike for an easy ride with Cathy yesterday and it didnt hurt at all. Saturday was a decent swim, again no knee pain. So I went out there this morning hoping for a great run.
Today's race was good and bad at the same time. My time wasnt great - 57:16, but I made it through the whole run without any knee pain. Now, after the run, I have just a teeny little bit of pain. So this is good news, I plan on resuming my full training schedule.
I really cant remember specifically how each mile went down. I was too busy worrying about my knee. The first mile was great, but I knew based on how my legs felt, that I was not going to be able to keep up a sub 8 min pace through the whole run. Once I knew this, I decided not to push too hard. By the second mile I had to take several walk breaks:retying my shoes, loosening my shoes, stretching my aching Achilles. After that, I kept a halfway decent pace, but walked the water stops and a few of the hills.
Here are my splits
7:41
8:46
9:59
10:04
9:23
9:42
I definitely need to work on my form. Not only am I a heel striker, but my feet point outward. I noticed this when one heel was striking the other calf. I need to really start focusing on my running form. I am going to finish reading the Chi Running book and try to put the techniques to work. I think I may also need to change my shoes. I dont remember why I switched shoes the last time I bought shoes, but I may go back to my last ones and see how they feel. There are 2 major running shoe stores I have frequented. I have lately not had the best results with the one closest to me. Going forward, I will be frequenting one that is a little further away, but I feel has more knowledgeable staff. When we got running shoes for Cathy we had bought from the first one, ended up returning those, and went to the second shop. They did a much better job of fitting her and did a more detailed analysis. Plus I think their prices are a little lower
I also want to congratulate my wife Cathy for completing her first 5K ever. She walked the 5K in 49 minutes. We are going to start her on a run/walk program and she may even do a super sprint tri next month.
Hope everyone enjoyed their long weekend.
Kevin
The last few days my knee hasnt been too bad. I went out on my bike for an easy ride with Cathy yesterday and it didnt hurt at all. Saturday was a decent swim, again no knee pain. So I went out there this morning hoping for a great run.
Today's race was good and bad at the same time. My time wasnt great - 57:16, but I made it through the whole run without any knee pain. Now, after the run, I have just a teeny little bit of pain. So this is good news, I plan on resuming my full training schedule.
I really cant remember specifically how each mile went down. I was too busy worrying about my knee. The first mile was great, but I knew based on how my legs felt, that I was not going to be able to keep up a sub 8 min pace through the whole run. Once I knew this, I decided not to push too hard. By the second mile I had to take several walk breaks:retying my shoes, loosening my shoes, stretching my aching Achilles. After that, I kept a halfway decent pace, but walked the water stops and a few of the hills.
Here are my splits
7:41
8:46
9:59
10:04
9:23
9:42
I definitely need to work on my form. Not only am I a heel striker, but my feet point outward. I noticed this when one heel was striking the other calf. I need to really start focusing on my running form. I am going to finish reading the Chi Running book and try to put the techniques to work. I think I may also need to change my shoes. I dont remember why I switched shoes the last time I bought shoes, but I may go back to my last ones and see how they feel. There are 2 major running shoe stores I have frequented. I have lately not had the best results with the one closest to me. Going forward, I will be frequenting one that is a little further away, but I feel has more knowledgeable staff. When we got running shoes for Cathy we had bought from the first one, ended up returning those, and went to the second shop. They did a much better job of fitting her and did a more detailed analysis. Plus I think their prices are a little lower
I also want to congratulate my wife Cathy for completing her first 5K ever. She walked the 5K in 49 minutes. We are going to start her on a run/walk program and she may even do a super sprint tri next month.
Hope everyone enjoyed their long weekend.
Kevin
Comments
Once you get your form down you will be setting a few more PRs at this distance in the future. I'm actually glad you didn't push it this time and your knee didn't hurt. :-)
Congrats to Cathy as well that is fabulous!!!
Definitely look into some new shoes. There are lots of great running stores in Atl that will watch you run and recommend a shoe for you. For free.
This, from another duck runner. : )
And YAY for Cathy on her 5K!! Great stuff!!
I *heart* the Chi Running book. I reference it over and over and over again LOL. It's a lot of stuff to remember but I guess I have a long time to figure it all out LOL
Congratulations to Cathy too!
Cathy did great and I am sure that you were thrilled for her.
Do address the form. It will make a big difference in so many areas.
I have been wanting to read the Chi Running book for some time... it's on my PBS list (I'm #2 in line) so I'm going to hold off buying. Let us know what you think of it! :)
Also, your splits are all over the map (as you know). It definitely appears you went out to fast and then going get into a pace. Sounds like you are on the right track: work on form and pacing. If anything, you should be getting faster mile by mile in a 10k. Or at least, even splits.
Good luck and Happy training!
You went conservative and live to race again..smart move!!! Remember the first 10k you did was one hour, 18 minutes..so, even though you might be bummed..you have already come a long way and you are going much much further in the future..
Props to Cathy!!! Thats awesome
Glad to hear that the knee didn’t give you any pain.
Good race !
Congrats to the wifey as well! :)
Wahoo to you both!
Good news to hear the knee is doing mo' betta!