Felt like I needed to run something after Saturday's park run. Was working quite hard so surprised it was so slow, but I have done quite a bit of swimming and cycling recently.
After hurtng my knee during a hilly 10k run last Sunday I wasn't too sure about even doing this run today. I'd already paid for it though, and for several weeks I'd been hoping/planning for this to be my first sub 40 minute 10k (previous best so far was 40:34 in February). That definately seemed unlikely now but I felt I should at least go along and see how my knee was.
I did a short mile run on Friday night and my knee started to hurt then, so it wasn't looking good, but during that run my hr was nice and low and I felt great other than my knee and left foot being sore.
I had usual brekky at 8am, then cycled into work for about 9:20, a bit later than I'd planned. I'd also planned to take some painkillers to see if I could finish the race but left them at home, so after getting changed at work I ran to the shop and got some Ibuprofen. I took 3 x 200mg tablets at about 9:35, and then headed to the park to register.
I positioned myself in the front quarter of the lineup but well back from the front, as I wasnt sure how many fast runners there would be and didnt want to get in anyones way. The buzzer went off and I crossed the start line maybe 10 seconds later, but was held up quite a lot by some very slow runners. After half a mile the pace was 6:45 and I thought I'd blown my 40 minute target already
After a mile was time was about 6:30 I think - maybe I was on target? I kept running, and it wasn't until have way through mile 2 that my knee started hurting. I ignored it and ran on. I was wearing Merrel Bare Access thinking that they'd encourage me to run differently to normal and perhaps help my knee, but I was just slapping my feet down about flat, not running on my toes. I could see there were about 10 people ahead - where were all rge fast runners? I kept running, and slowly overtook people.
Coming up to the end of the first lap I had to decide whether to continue and risk seriously hurting my knee, or call it a day - I carried on. My second mile was bang on pace, and so was my third/ My 5k split was just sub 20, so I actually had a chance. I was surprised really, as I wasn't finding the run too hard - perhaps the pain my left knee was distracting me from my effort? Or perhaps the week off had really worked for my overall fitness readyness?
The fourth mile was tough, but I'd overtaken a few runners, I could see 2 quite close in front, and several quite far infront. I slowly overtook 1 (he spoke to me, congratulating my running and suggesting me were both on for well under 40 mins, but my watch distance suggested the race markers were a little short). I kept plugging away, and realised my knee no longer hurt, but now the ball of my left foot was hurting every time I landed on it. Mile 4 was another good pace.
Mile 5 and 6 were easier than I'd expected. I overtook the final runner I could see and kept running. It was hard, but nothing like when I've previously run with a 40 min target (in feb I was dry puking after I finished!). I was pretty sure now that the course was short - I would break 40 mins for the course, but I wanted a true 10k distance on my watch. The final part of the run was on grass, which was a bit wobbly, but I saw the boys at the finish line and smiled as I crossed it - I slowed down a little, not sure where to go, but I carried on running. I grabbed a medal as I ran past (I got a 5k one so swapped it later) and just carried on running, passed everyone and back onto the field,
My watch finally said 6:25 miles so I stopped - the watch showed 40:13 - gutted! So close. Its a new pb but I could have gone harder if I'd known (I really could have!). I was annoyed all the way back to work, if only I'd gone a little harder, or started nearer the front.
Then I realised, the start of the run was slow, and the end was fast, why hadn't I ra just another 10 seconds - I would surely have made it then. Hang on, 10k is 6.22 miles... was there a chance? I transferred the data to my work pc, and endomondo showed a 10k time of 39:50 !!!!!!! Wierd though as only 1 mile was sub 6:26 pace required for that, the oers on it or a second or two over. Whatever - I'd done it, a sub 40min 10K, and I hadn't felt terrible or puked etc, so all good. My left foot was sore but knee was fine.
I cycled home, and cycled with Dan to Asda for the next two hours - still no sore knee.
Monday morining cycling to work my knee was very sore! No more running for 2 weeks, than I'll do a 14 miler - 7 min pace?? We'll see
Fastest commute yet. Just had my very small black rucsac with phone, wallet, keys and something else small. First decent run since Cardiff half marathon 9 days ago. Have a sore right foot from a 1 mile run I did 2 days ago in Merrel Sonic gloves - need to stick to to kinvara's!
After 3 miles though I got quite sore pains in my upper left chest, I slowed down a little and after half a minute it went away...
A good run after a hard bike. Very happy with the pace (though dont trust them or the distance as the run went inside 3 times for several 100m). Didnt feel anything like as hard as Bedford 3 weeks ago, but it still wasn't easy.
Ball of left foot started to hurt about half way through, same pain as I used to get quite frequently. No socks, and my right little toe is a bit tender after the run.
A bit of a slow start, too many people on the start line. Didnt murder the first mile in the hope that I'd be able to keep going quicker without fading in the last mile - it may have worked a little, but it was still a very tough last mile. Warm too. Legs and feet fine.
Into a strong wind for the first half mile, then not much wind until the last half mile where it blew me along. Fastest 'event' 5k so far, pretty chuffed with that. Only one person overtook me, and I overtook 1 other, so didnt lose any places on the run. No problems. Didnt feel sick at all during the run, unlike the previous 2 10ks I've run, so thats good.
Hard packed (bone dry) mud / stoney trails. Uphill for the first mile which was hard. Managed to maintain the pace but still not sub 20 for the 5km. 1 person overtook me in the last mile and I just couldn't keep up with him.
Downhill for the first mile, followed by a flat mile, and then... steps! absolutr killer up the steps, and then still uphill almost all the way back to the leisure center - you can clearly see from the grpahs what happened. I was very nearly walking up the steps. Otherwise though quite a good time, the flat mile was at a reasonable pace, but still no where near sub 20 time for 5k. No pain or problems.
Felt harder than it should have. Nothing specific hurt, just felt tired, perhaps from Sunday's triathlon, and the 16 mile bike ride I'd just done. Perhaps just not trying hard enough? Had rucsac on with swimming stuff etc.
Did the April run last weekend, and a 10mile cardiff bay loop on Tuesday, so thought I'd get May's park run in today. Was feeling pretty good, no issues with legs or feet. Started almost at the front, with maybe 15 people in front of me on the line and was off like a shot. No pushing from behind, no one overtook for the first 2 miles so I didnt feel like I blocked anyone. Its the best place to start. Very quick first mile and it felt great (wind assisted it turns out), and first half of second mile was on for 6:08 too, but then turned into the wind. I kept pushiong, couldnt really have run very much faster. Last mile is dissapointing but was into a stiff wind. Only a few people (3 girls!) overtook, all in the last mile, 2 of the girls in the last 100m, one flying past like she'd just started.
Happy with the time, only 8 seconds off pb - could I have beaten it? Perhaps... Shoes felt fine, legs and feet all good too, no probs at all. Breathing was tough, but then I was working near max so it should be!
Got up a bit late today so had porridge at 8:05 ish, less than an hour before the run, but had no problems at all
Wasn't feeling great before this run, was half expecting to be 20 min +... Started too far back from the start line so was held up for several seconds by slower runners literally falling over each other, but after a few hundred meters got some room. First mile felt better than I expected, and I really tried to maintain the speed for the second mile. Was definately slowing down by the end of the second mile but was still overtaking people so that gave me hope, I really tried hard in the last half mile and finished strongly.
Breathing was the biggest problem as usual, but I did try to be aware of it and breath deeply when I remembered. 3rd fastest 5km so far, so really happy with that after the recent slowness and breathing issues. Legs and feet felt fine, though my calves were still tight from the 2 mile run in sonic gloves 2 days ago.
At Lawrence's wedding. Couldn't find my Garmin watch so logged the run on the phone using Alpine Quest. Wore my swimming hr strap and watch so got the hr average and max from that. Just did a run, not fast, not slow... very nice area!
Only had a banana and small glass of oj at 8am. Legs haven't been feeling great/fast for the last few weeks so was always expecting this to not be a super fast run. Did a little 'warm up' 50m run 5 mins before the run and again legs felt terrible. About 8 degrees c but dry so good conditions, no wind.
Set off and legs felt OK, no dodginess really. Took the first mile quite easy, hoping that I could maintain that pace (just over 6 mins/mile) for the first two miles, but couldnt do it. Second mile was dissapointing speed wise but I didnt have anything extra to give. Last mile I really tried to get it under 6:26 (5k 20 min pace) and just managed, but no super fast finish as I was knackered. Joint 3rd fastest run so not shabby, but that joint run was in October last year, so no real gain in the last 5-6 months.
Legs/feet are OK after the run but a little sore. Going to focus on short speed now, 1 miles at sub 6, then 2 miles sub 6 until I can do a sub 19 5k...
Another tough run. 2nd fastest time so far so happy (was hoping for sub 19:30 to prove December wasnt a one off - 8 seconds slower than 2 months ago). This was probably 98% max effort, not much left at all. Didnt feel great when I got up, snotty nose, sore throat, but been like that for weeks now. Ate porridge at 7:15. About 2 degrees, wore hh freeze legs and shorts, and hh freeze top. Was very comfortable during the run. Feet and legs felt fine during the run, no soreness, BareAccess shoes were good; it was just a hard fast run, could easily have given up after 2 miles. After the run my right calf is a little tight when walking.
Not run a fast run for a few weeks now, so was a bit nervous at the start line. Didnt get a great start, a little held up but only a few seconds. First mile didnt feel too great, breathing was heavy almost straight away. 2nd mile was tough, and I tried to pick it up for the final mile but didnt manage it. Didnt give it 100% by any means, it was still a tough run, but at the finish line I felt I could have gone a little quicker. Didnt feel completely worn out.
I wore Merrel bare access for the first time at a park run, and feet were fine.
A good first run for 2013, aim is to try to improve on this time each month now.
Its been a year since I did this (or close to) run before - back then it was my longest run to date, and I remember it being hard! Todays run was 27 secs/mile quicker, with a average hr 12 lower, so clearly I'm much fitter / better at running a year on. It wasnt as quick as I'd hoped though, but straight away I knew it wasn't going to meet my 'sub 7' 'standard' pace now. I'd run 18 miles 4 days earlier but felt 100% recovered. I did run today in merrel bare access which are usually quick being so light, but after the run my calves are sore a day later... A good run all the same.
