Schools of Thought: Tracking Pace/Time on a Run

Ah, the good ole Long Slow Distance. You know, LSD and hills are probably two of my favourite types of runs...but only when the LSD is such a wonderful distance of 6k!

It was a big, lively group. The kind of group I've been spoiled with in the past: boisterous, cheerful, chatty, running enthusiasts.

The pace was fast for a slow run, and it highlighted the difference of a watch.

My watch said we did 6.17km at a 6:18 pace. Our group leader's watch said we did 6.00km at a 6:52 pace. Now, we hit two long red lights at which point I stopped my watch but our group leader didn't. This sparked an enthusiastic debate over what was better to do in training.

I'm curious about other runners. Does anyone stop their watch when you have to stop for a long break (e.g.: at a traffic light) or do you keep it going?

I stop mine when I'm at a dead stop for more than a few seconds, but not for walking breaks. I do this because it helps me keep track of my pace more accurately. But someone in the group argued that at a red light you're resting and recovering, so it will affect your end result (aka, you'll have the capacity to run faster after taking your break, so stop times should be figured into your run). I absolutely agree for things like races if the course gets bogged up with people, but I disagree for training because - like I said - I like to keep track of my actual running pace, and don't care so much about overall time.

Satisfaction

A few nights ago I made a goal and stuck to it.

The distance: 3k
The goal: start at around a 5:45 and do negative splits.

km 1: 5:41
km 2: 5:39
km 3: 5:31

Total distance: 3.26km
Total time: 18:11
Pace: 5:35

There was immense satisfaction in making this plan and sticking to it. It may only have been a 3k, but every run at this point feels like a success!

Ups and Downs

I wish I could say this title had everything to do with hills. But it didn't. It is all about poor goal setting and rose-coloured glasses when I'm trying to avoid looking at cold, hard reality.

The goal: 4k at a 5:30 pace.

Oh silly, naïve Laura! Always filled with so much optimism.

I started out alone (at about 5 members and 2 pacers - a 'leader' and a 'trailer', it's a small group!). I also started at the front, weirdly enough. But soon the super fast lead pacer had caught me up to run with me. Good thing, since I didn't know where I was going.

The first km I ran very close to goal at 5:36.
Then we hit a strong headwind. Like, really strong. And we started going up a very gentle hill. She encouraged me to stay with her but all my bragging in the first km about how fast and strong I was going to be blew away with the wind as I slogged through km 2, completing it at a 6:10 pace.
Pride kept me going. I was - after all - at the front! Go me! I couldn't let anyone know I'd burned myself out in the first km and have everyone else pass me now. No, I had to keep going.
The instant my watch buzzed 2k, I gasped "2k" to the pacer.

"Let's do this little loop," she said. "It will be fun," she said.

Gasping for air, heart pounding, I couldn't find it in me to agree. But I did find it in me to keep going.

We passed the other group members - who had wisely turned around at the 2k mark - on the way back. With the hills and wind in my favour I pushed a bit harder and managed a 5:33 pace on km 3.

Then the wind changed directions (I swear, it did!) and suddenly it was km 2 all over again.

"Let's do some extra stairs for fun," lead pacer said. I grunted an excuse about my worry for my recently injured knees...it was after all, both valid and true, and let her do the stairs while I slogged on through the last km.

"Let's sprint at the end," she said, prancing around me after she'd caught up from running her stairs. I let her go on ahead. Some days, I like to 'finish strong'. This was not one of those days!
But I am happy to say that, once again, my knee held out through all the ups and downs.

Distance: 4.50km
Time: 26:08
Pace: 5:48

It was poorly executed, but a start, nonetheless.

Test of Endurance

Slow run day! To add to the confusion of my running clinic, there are two different training programs to follow. One told us Sunday would be a 5k....the other a 10k.

As hubby and I were out of town on the weekend, I motivated myself to run solo. I thought it would be a good test of endurance for my knee. I planned a flat route that would loop around near my house so that - if perchance my knee gave out - I wouldn't be too far away.

At 5k I felt good...great, even!

At 7k I started to hurt. Certainly my knee was a bit sore...not in a "I'm injured!" way. More in an "I'm unfit and my body is shutting down in protest with the weakest part going first!" sort of way. I had really wanted to go to 10k.

I settled for a timed event of 60 minutes, which totaled 8.39km. Where my [lack of] fitness really showed was in my split times. I ran the first 3k around a 6:50 pace which was right on my goal...then I slowed to a 7:15 pace for the next 3k...then 7:30 on kilometer 7...you get the idea.

Ah, well! First goal is pain free. Second goal is building my endurance back up. Third goal is PB!!! (Hahaha).

Take...10?

I think I've been running 10 years now. Well, I've been on and off running 10 years. So, "I'm Back!" (Take 10). In truly awful blogger etiquette (but true to the way I am) I've been a bit behind on these entries, so be prepared for an onslaught of running updates over the next little bit...

The last year has seen me married and moved 4 times in 3 different cities. So while I haven't really been running, I can say with confidence  I've been running around like a chicken-with-my-head-cut-off-and-my-life-packed-into-boxes. But now that the boxes are all* unpacked, official running running begins. Boy, was it hard for me to get started!

Some of the boxes from move #3...one of the easier moves!

After moving to Edmonton I had the most excellent intentions of joining a half clinic. I even went out to one of the free Sunday runs...and then realized just how many Sundays of training I'm going to be missing over summer...and how unfit I've become where a 10k was an absolute struggle...

So I joined the 10k clinic instead! My first time taking official training to focus on this distance. Woohoo! Visions of PBs dance in my head!

Well, a month before I started the clinic I started getting a niggle in the back of my right knee.
Less than two weeks before Day 1 of the clinic my right leg wouldn't straighten at all and I could no longer walk without a limp. No acute injury or anything like that. The only thing I can say is that my knee decided to stop working. I had developed runners knee before I even started running! Either my body is psychic - or psychotic - or just plain weird. Whatever the cause, I hobbled my way to physio and bim, bam, boom! Within two days I could walk normally again and guess what? I'm right into the running now with no lingering knee pain.

God Bless my healthy knees! .... and physios.

I took the first night's run - a 3k - nice and easy. I started my way at the back of the pack and as my trusty knee held steady and my confidence grew, I picked up the pace comfortably. No idea how fast I ran, but I was very satisfied nonetheless.




*except for that one box tucked into the back of the basement by the stairs. Yeah, you! You know who you are. Don't think I've forgotten you! I'll be unpacking you for sure in the next 10-20 years. Or, you know, whenever.