Saturday Apr 14 |
 | running warm up/down (trails) 15:00 [2] | |
| shoes: Trail Pegasus 2 |
| |
| running race (trails) 1:14:04 [4] | |
| (injured) shoes: Trail Pegasus 2 |
| Merrimack River Trail Race - 10 miler.
Out and back course. Mostly fairly flat with the exception of miles 5 and 6, which had some super steep, though not long, hills.
Wasn't sure how I would feel, and whether the IT band or knee would cause me trouble. But they stayed at the only-slightly-aggravated level and never progressed into full fledged pain.
And I felt smooth and fairly strong, though not fast.
Splits were (not exactly at the miles) 6:58, 6:52, 7:56, 7:17, 8:45, 8:25, 7:18, 7:26, 6:40, 6:23. So I sucessfully achieved negative splits with the exception of mile 7. I tried to go out steady and pick up from half way, which worked well. Didn't pass many people in the last 4 miles though - everyone around me had also paced it well apparently.
All in all, great course, great weather (in spite of the headwind on the return trip). I'll definitely do it again next year. And I won a huge tray of apple crisp baked by Cathy Dunham :-)
Thanks to Cathy, and to Suzanne and Tony for the childcare!! |
Friday Apr 13 |
| running (roads) 43:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| am run. Knee stiff, but not too bad. IT band tighter on the hills and after them. |
Wednesday Apr 11 |
| running (roads) 43:00 [2] | |
| (injured) shoes: Asics 2100 - 2 |
| Not too bad running. But IT band and particularly hip are sore after. Will take tomorrow off. |
Tuesday Apr 10 |
| running (treadmill) 30:00 [3] | |
| (injured) shoes: Pegasus 3 wide |
| Better. No ibuprofen today. IT band hurt, but not the kneecap. Will ice again tonight, and stretch. |
| Core Strength 5:00 [1] | |
| |
| Leg lifts and abs. |
Monday Apr 9 |
| Core Strength 29:00 [1] | |
| (injured) |
| Knee hurting much less. But I still feel it on the stairs (when the ibuprofen is wearing off) ... so I went for strength stuff again today. And iced. And took more ibuprofen.
Tomorrow am I will try a steady 3-4 miles and see how it goes. I'll stick to the treadmill so I can quit if needed. But hopefully it'll be fine with the ice and drugs ... so I will still be able to run on Saturday. I've pretty much given up on calling it a race. Still, if the knee is on the mend, I can call it the raw beginning of my trail racing season. |
Sunday Apr 8 |
| orienteering 10:00 [1] | |
| (injured) |
| Jogging after Ethan on the white. Knee hurt a lot on the downhills. The chrondomalacia (spelling?) seems to be back in evidence. I'm sure it is all related. |
| running (treadmill) 3:00 [1] | |
| (injured) shoes: Pegasus 3 wide |
| Ran for three minutes and I was wincing and limping with every step. So I stopped. Felt like crying. |
| Core Strength 8:00 [1] | |
| |
| Arms, abs, leg lifts.
Then stretched a lot, and iced the knee. Also took Ibuprofen. |