At the time that they started running, I had just taken another run clinic with Matt, so I was all high on the things I was doing to improve my run mechanics. I shared these enthusiastically at work with my newbie runners. Yes, I have even been known to do the B drill with the skip down PMO Row. Marc was damn sure that the correct way to run was heel to toe. I was quick to impart the knowledge I had gained and emphasized that heel striking was not good (the main thing I am trying to stop), and that midfoot was the better way to run. I had him jump up and down on his heels, as Matt had done with us, and then up and down on the balls of his feet, and notice the difference. I showed him the Z formation, and talked about driving the knee forward, leaning forward from the ankles, snapping the leg back to land under your body...centre of gravity and all that. Then a few weeks ago he came to me and said man, my knees are killing me. I recommended glucosamine and chondroitin. And it kept getting worse, and his calves were killing him too. I had no idea. Figured it was just a case of too much too fast...we've all been there. Then Thursday Anne says something about Marc has decided upon consultation with his chiropractor that my advice of running on the balls of his feet is not good, and not to say that Katrina doesn't know what she's talking about, but everyone else is telling him that the motion is heel to toe. GASP!!! Run on the balls of your feet???!!! OMG. No wonder his calves hurt, and his knees hurt. After punching him swiftly in the arm the next day, and telling him - Dude, I did NOT tell you to run on the balls of your feet!!! - I also felt terrible that anything I'd said could have been construed that way. And actually, in writing this post, I think I know where it came from - the demo of trying to jump on your heels vs not. Sorry Marc. That was just a demonstration of why landing on your heel is bad, and gives you no return of power. Thankfully within a few days his knees are feeling better, and he was out there running today.
So back to today - it was race day. After some vey severe thunderstorms and tornado warnings last night, we woke to a relatively quiet and dry morning, perfect temps for running a fast race! Marc and his wife Kathy were doing the 5k, and went off first. Was able to see them finish at about 31 minutes and change. Nice job guys!! And Anne finished in her goal time of 1:09. She actually had a 5k PR out of it, and if not for some sudden knee pain around mile 4, would surely have exceeded her goal pace of 11 minute miles. Her first couple miles were in fact faster, and she says this is the most she's run of all her training runs (vs run/walk). I am so so proud of her!!! Way to go girl!!! The smile on her face at the end of the race was awesome, and almost the first thing she said was "I wanna sign up for another one!". Love it!! One funny thing - there was a slight uphill at the end, then turn into the Church parking lot and a small run to the finish line. Anne got to the top of the hill, stepped into the parking lot, then turned to me and raised her arms in the victory cry we're all familiar with - "I did it!" - I'm like, no! you're not finished yet - keep going! LOL. It was a very funny moment.
I also had a fantastic race. When I signed up, I had decided I wanted a 47 or better, which would be a great PR for me. After a pretty tough (and not yet finished) week of Ironman training, I lowered my goal time to 48 or better. It would still be a PR, but really didn't think 47 was attainable this week. First few steps into the race my hamstring/tendon said hello, and I told it to go right back to bed; I didn't have time for it today. Had a fast start, as is always the case with these races; looking down and seeing 6:something on the garmin, and about 178HR, I knew I had to settle into my own pace. Had a good first half, exceeding my goal pace. Oh and my zip-tied garmin was holding up! Yep, the damn buckle clasp flew off on Thursday night's ride, and so I had to zip-tie my garmin to my arm. Nice little hill at the turnaround, but I managed it well with all the hill running I've been doing in the neighbourhood. As I got down to the bottom of the hill, some guy was suddenly running beside me. I didn't want to let him pass me, (yet), and I was feeling strong, so I used his pace to get me up over the next little incline. It worked, and I was still keeping pace with him. I looked at the garmin and saw 7:20 and was thrilled, because I was feeling good. Probably ran with him for a good mile, and I'm pretty damn thankful for it too, because although he did overtake me, I was able to keep pushing it, and soon I was passing two of the women who had passed around mile 1 that I hadn't quite been able to get back to. There was a mile or so left, and I was still feeling very strong. Looking at my watch I knew I had a chance to really smash my PR, and I'm not sure exactly where I got it from, but I just kept digging, and one by one I passed the guys in front of me. Just kept that red chevron guy (from mile 4) in my sights, and while I knew I wouldn't catch him, I was able to keep him close. Before I knew it I was climbing that last hill. I finished in 46:43!!! 5th overall female! Not sure yet how many 10k'ers, but it was somewhere between 400-500. This was a 3:16 PR for me, and far exceeded my expectations for the day. I had to add some more time to complete today's workout, so I was able to run back and find Anne and finish the race with her, which was really rewarding. I certainly didn't have much to do with her awesome performance, but it feels great to have encouraged her to get out there!
And even managed to get a little plug in for Sport Factory and Mix 1 when I collected my award!
Well, tomorrow is a big workout - I'm actually looking forward to it. I'm feeling great! We'll see if that still holds at noon tomorrow.
Happy Training!
Kat
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