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
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.