Race Report - Confederation Park 8k, 2004

OW! Glad you made your series points, though running on an
injury isn't fun (I just did the same thing!) Does show how
good your conditioning is, though, that you kept wanting to
go faster. But smart to cut back at the end since you had
the points you needed. Hope the knee is better- sometimes
they actually feel better after races. Gotta get ready for
the next hilly race! Go rest!

Teresa in AZ

SwStudio said:

Not much to talk about here, save for the fact that I'm
now injured! I knew something was up with my knee ever
since a day or two after my half marathon a week ago. I
tried to lay off running a bit to salvage this race, as
it's #3 in an important (and expensive) seven- race series
that I am winning in my age group so far.

Anyway, the race is an almost completely flat 2 loop
course down on the waterfront area. I've done it a few
times; always a good one with some serious competition. It
was lightly raining with a breeze that was not quite
enough to really factor much, but it was there all the
same. My goal was about 28:20 - 28:25.

Only about 150 runners in this race, yet right away a pack
of about 8 - 10 people formed in front of me at 5:00 mile
pace. I ran with them for about a minute before realizing
that a) I was running way too fast, and b) no one in this
pack appeared interested in slowing down. ;-)

I slowed my pace and found myself reaching the first km in
3:27 as the leader of the chase "group", which was more a
string of a half dozen people in which no one was running
tgether. Finally someone caught me and we ran together for
several kilometres. I tried to get into a groove but kept
hitting the km markers a few seconds fast every time.

The halfway point of this race has a timing mat, which
recorded me passing over in 13:59. I knew I would pay for
this. I slowed down for the 5th km, reaching it in 17:39
but then in the 6th km the guy I was running with slowed
down and I made a bit of a dash to catch the next person
in front; one of the people from the original pack that
clearly decided they weren't a 5:00/mile 8k runner
either. ;-)

This kind of knocked me flat for the final 2km. My knee
didn't hurt at all (oddly), but I simply ran out of gas,
running the final 2km at slower than 6:00/mile pace,
probably like 6:15 - 6:20. My position in the standings
was sealed at this point and I was tired, not to mention
having ran the first half about 10- 15 seconds too fast.

I ended up with a 28:47 - yes, a 48 second positive split.
I ran this race poorly and although I could blame it on
fatigue from last week's half or maybe my injury, I won't.
I went out a little fast and paid the price.

Next race - a ridiculously hilly 10k in about 2 and a half
weeks. It's all hills until the last 3k. A very hard race!

cheers,

"Teresa Bippert-Plymate" <[email hidden]> wrote
in message

Quoted message said:

OW! Glad you made your series points, though running on an
injury isn't fun (I just did the same thing!) Does show
how good your conditioning is, though, that you kept
wanting to go faster. But smart to cut back at the end
since you had the points you needed. Hope the knee is better-
sometimes they actually feel better after races. Gotta get
ready for the next hilly race! Go rest!

Thanks, Teresa!

I am on my way to the gym now to do some stationary bike
training. "Rest" it is not, but I need to do something!🙂

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see putting other people
down constantly."

I surely understand. I guess I did actually mean "rest from
running" rather than "go sleep". I plan to set up my bike on
the trainer for some of my work this summer....

Teresa in AZ

SwStudio said:

"Teresa Bippert-Plymate" <[email hidden]> wrote
in message

Quoted message said:

OW! Glad you made your series points, though running on an
injury isn't fun (I just did the same thing!) Does show
how good your conditioning is, though, that you kept
wanting to go faster. But smart to cut back at the end
since you had the points you needed. Hope the knee is better-
sometimes they actually feel better after races. Gotta get
ready for the next hilly race! Go rest!

Thanks, Teresa!

I am on my way to the gym now to do some stationary bike
training. "Rest" it is not, but I need to do something!🙂

cheers,

Nice race with a sore knee...

During my knee problems and ever since I do leg raises while
sitting down to strengthen the quads...seems to work - no
knee probs since... meanwhile I'm out with foot problems but
that's another story.

Anthony.

"Anthony" <[email hidden]> wrote in message

Quoted message said:

Nice race with a sore knee...

Thanks!

Quoted message said:

During my knee problems and ever since I do leg raises
while sitting down to strengthen the quads...seems to work
- no knee probs since... meanwhile I'm out with foot
problems but that's another story.

I hope you recover soon. I avoid any load-bearing weight
work on my knees. I'v found in the past that it tends to
hurt me even more. Everyone is different! This is the
first time either knee has hurt in a year or more; I'm
sure it's nothing.

When I ache from long/hard runs, it's almost always the hip
flexors, or deep in the sides of the glutes where the
"ball/socket" of my femur meets the pelvis.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see putting other people
down constantly."

(Anthony) said:

Nice race with a sore knee...

During my knee problems and ever since I do leg raises
while sitting down to strengthen the quads...seems to work
- no knee probs since... meanwhile I'm out with foot
problems but that's another story.

there has been doubt raised as to whether the open-chain
type of exercise you're describing is "good" for the
knee. some think it's very bad and you should stick with
closed-chain.

like, squat or leg press vs leg extension. ...thehick