We three ran on the Gateway Trail this morning, starting in the middle and running out and back both ways, so we could be near the car in case of a thunderstorm. No storm came, so we ran the planned distances. I went as far north as the new Manning Avenue Bridge (progress continues), and as far south as Mile 12.
The right knee hardly bothered at all. I ran without walking for the first five miles, or a little more, and then walked occasionally. Breathing was the test: One full breath in four footfalls is OK, one in three footfalls means walk a bit. I tried pretty hard to use my physical therapist’s suggested gait, shuffling along on the balls of my feet rather than landing midfoot. It results in less up/down bounce, and may have saved some energy.
I’m happy with the result, finishing 8.3 miles at a sub-10 pace, and I feel great afterward. It’s the strongest run in some time, and definitely a masterpiece.
Splits: 9:51, 8:40, 2:40 (0.3 mi), 8:48, 9:40, 9:06, 10:23, 10:15, 9:47, total 1:19:12, distance 8.3 mi, overall pace 9:33.
Friday, June 24, 2011:
Eight miles on the grass trails in the park. 78 degrees, humid, and the trails were wet - I had to run through water once, and mud more than once. At least a dozen ticks clung to my legs and shoes after the run. Nevertheless, I had a great time and pretty well wore myself out.
This was not a recovery run - I went about as fast as I could. Breathing is the measure: Four footfalls per breath is a sustainable pace, but when it goes to three footfalls per breath, I have to walk a bit to get back to four. That wasn’t necessary for the first four miles, but later I did walk up some hills and, because of the knee, down some too.
The knee hurt only a little, early on, but calmed down and was mostly silent after the first mile. 1:29:49, pace 11:08.
There really is oatmeal under there, and organic yogurt was added after the photo was shot:
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