ceal, It was my first run in long pants this season so yes it came as a bit of a shock but I quickly warmed up. Your run / walk training seem to be suiting you and you are certainly clocking up some miles.
Graham, I am not surprised you felt it after nearly 12 miles the day before, that is pushing it pretty hard.
I went to the gym as usual this morning to find I had forgotten my long pants, it was 4c windy and raining, so I finished up doing my recovery run on the treadmill. I have made many friends at the gym over the last 5 years and I expected to be retelling my race story to them, but they all already knew. Everybody had looked it up, no secrets anymore.
Waterfront5k Race, 2c, cloud, 2nd AG/53, 282/7742. rknee felt good. Run Duration = 24:02, Run Length = 5.0 Kms or 3.1 Miles Average Run Pace = 04:49 per Km or 07:44 per Mile, Age grade = 71.7 % Average Run WHR = 91.0 %, Max Run WHR = 97.9 % Average Run Cadence = 87.6, Average stride length = 1.2 m Lap Duration Kms Miles Per Km Per Mile AWHR MWHR Cadence Slength(m) 01 04:46 1.0 0.6 04:46 07:40 79.7% 87.4% 89.0 1.18 02 04:38 1.0 0.6 04:38 07:28 88.8% 92.3% 88.0 1.23 03 04:40 1.0 0.6 04:40 07:31 94.4% 97.2% 88.0 1.22 04 04:45 1.0 0.6 04:45 07:39 96.5% 97.9% 87.0 1.21 05 05:13 1.0 0.6 05:13 08:24 95.8% 99.3% 86.0 1.11 I think I need to revise my maxHR though.
I spent a long time in the red zone although it did not feel too bad and I did not throw up at the finish.
Back from my train trip to Toronto, where we had a great time.
Tracey, That sounds like an awful experience, I am sure you are not going back there again. I find it really annoying when starts are delayed especially in rain or cold but standing in the heat with thousands of runners is not fun either.
Last Friday I managed to get an appointment with my physio. She did a thorough exam of my knee and had no trouble finding what made it hurt. She told me the ligaments and surrounding muscles looked excellent but my medial meniscus was slightly out of alignment. She did a few tweaks and adjustment and bingo the pain was gone. She told me to go for a run and see how it was. I did a 6k, dropping the pace to 7:30 over the last k and it felt great.
I still had a few aches and pains on Friday but it felt good to go for the race.
It was very windy overnight on Saturday but it dropped luckily just before the start of the race at 8:00. It was cool, 2c, so I had to wear tights as I was still very nervous about my knee.
It was a wave start so crowding was not an issue. I was a bit apprehensive as I have only done very limited mileage over the last three weeks due to my knee problems, but I was determined to give it all I had.
I was in the first wave and had a chance to look for the competition. It did not take me long to find three candidates, so I positioned myself so I could see them all.
I took out the first k conservatively, a 7:40 pace, it felt very good but I did not know whether I was going to fall apart or not.
By this time two of the geezers had dropped back and I was left with one runner about 20m ahead.
Okay my knee was behaving, lets close the gap a bit. I put in a 7:28 and a 7:31 and now was only 5m back.
We then went up an overpass so I slowed a bit, 7:39 for the 4th k.