10k PR

After doing about 30 miles last week, I took yesterday off in preparation for racing this morning. I decided to try my luck at a 10k, since I didn’t think my fitness was good enough to attempt a PR in the 5k. Even though I took two weeks off before this last week’s training, I thought I might PR in the 10k, because my only other 10k race was on a very hilly and slippery course in the middle of winter.

I felt great this morning and tried to remember all of the things I stress about form on this blog. Sometimes it’s hard to get my form working in the most efficient manner in the 5k, because I tend to kind of thrash a bit in my attempt to go really fast. In the longer distances, it’s easier to remember to relax and let your body work efficiently. That’s why I like marathons so much. Anyway, I started the race today pretty slow and easy and let myself gradually speed up as I felt more comfortable. This approach seemed to work well, and I passed many people later in the race. I finished in 44:57 and was second in my age group. Not bad for a week’s work.

Back again

Well, I’m back again after another couple of weeks off. As usual, I took time off because I was too busy to run, and needed to direct all of my energy towards work.

I ran 6.2 yesterday, and the same amount today. I felt a little more tired today than the first day, but I have no pain anywhere. Again, I think it’s all because of my form. Running has become as easy and natural as riding a bike, it seems. If it can feel like that for me, I think it can be that way for most people.

One of the parts of form I focus on is posture, of course. I see so many people using more energy than necessary because their upper body isn’t quite right. Either they’re too upright and rigid, or their arms are held out too far from their center of mass. I don’t want to say that we should be slumped or collapsed, but I think that it is helpful to think of our upper body being more condensed and compact than perhaps it normally is. Keeping the arms up and in, and allowing our posture to be relaxed and normal helps us feel more centered, and allows us to be better balanced and efficient.

Thoughts on injury

The main challenge as a distance runner is riding that fine line between health and injury. We’re always on the verge of getting hurt. The trick is being aware enough to feel when something is going wrong, and knowing what to do to keep it from getting worse.

It seems to me that the body works as a whole system. Too much attention is placed on certain aspects of form, like foot strike, in isolation from the rest of the body. However, what you do with your upper body can greatly affect what happens in your lower. Pain that appears in the ankles or feet could have its roots in poor mechanics in an entirely different part of the body.

I went nines miles today after a 5K and pig-out session yesterday. I was slow to get going, with the first 5 miles being in the high 8:00 min range. I felt some tightness, or the beginning of soreness in one knee during this period. I made sure my form was working, as I understand it, and immediately started moving faster and more efficiently. The slight discomfort in my leg ceased, and hasn’t returned yet today.

For many, the process of figuring out how to run efficiently is a long one. Some may never have to figure it out, and may have a more intuitive sense of how to comfortably run many miles. Others may never figure it out completely, and may limit their mileage to prevent injury. My goal is to know what it takes for me to be able to keep doing this in a relaxed and pain-free manner, while getting faster and adding miles.

Still getting back into shape

I went another nine miles the day after the last run I blogged about. I decided I would take a day off, then do a 5K today. Today’s race offered cash awards for the top three finishers, so I was hoping to do well, but thought perhaps the money would encourage more people to show up. It did, and many of those people were pretty fast. So, I was not in the top, and ended up 4th in my age group with a time of around 21:14.

I am encouraged that I felt good, and am not injured, despite cramming in a fairly high amount of miles trying to get into shape. I kept a nice, steady pace just under 7:00 min/mile and never felt like I was straining. I’m also glad I didn’t get a side stitch, which tends to happen when I’m not in the best condition.

I thought perhaps I would do a 10K tomorrow, and I still might. However, I don’t really need to spend another 25 bucks to go on another tempo run, with no award at the end to show for it. I also just pigged out on some chicken pot pie and sweet potato pie (temporarily back on gluten because pie just sounded so good) so my stomach might not be especially cooperative tomorrow.

Great video about form

Here’s a video which gives a good description of and reason for using the arms the way I advise. The whole video is not very long and is full of good tips. Skip to 2:45 if you want to see the part about using your arms. You might remember that I’ve talked about how the arms shouldn’t simply move forward and back as some running coaches advocate. Rather, there is a somewhat diagonal component to the movement. I describe it as your forearms sweeping downward across your chest. This video describes the same motion a bit differently, which some may find helpful. It also explains how this motion contributes to the important counter-rotation of our upper and lower body.