I started from my place at an average pace. It's about a quarter mile from Lake Eola. I hate stretching before running, so I got on with it as soon as I hit the lake. My goal was to do 4 to 5 miles. It's 1.25 miles around the outside sidewalk.
First lap was a piece of cake. I used the rhythm breathing technique again. I think I will continue to do so... at least until I don't even realize I'm doing it anymore. When it's natural, I'll know that I am where I need to be.
I was perusing some running forums the other day and someone was complaining about knee pain. I get knee pain quite frequently when I am doing my speed work. For instance, last week when I did the quarters on the track, my knees started hurting on the last 2 laps when I was getting tired and I started to stride out. Anyway, one piece of advice said to take smaller strides more frequently. This makes for less pounding on the joints.
This was going to be the new thing that I do. Small quicker strides. This also takes me back to some of my high school running. I don't remember if it was my junior or senior year of cross country, but I was taken back by this much shorter fellow passing me before the one mile mark. He had an Osceola jersey and I usually recognized their runners. Who was this guy? He ends up being a freshman and not only that, he's their best runner. His name was Mike something or other and he ran like that. Quick feet. Not a lot of air time.
I did this stride technique and the breathing technique together and the second lap was even easier than the first. My third lap, I could feel my core temp going up and I had to stop for some water. I was really sweating profusely now. One more to go.
During the last lap, I could feel myself getting tired. My arms and my legs. I caught myself starting to go back to my old style of taking long strides and kind of floating between steps. It's easier, but it hurts the knees. I said to myself, "pump your arms, pump your arms," so I did. I lowered my arms and pumped them a little harder and my legs went right along with them. Next thing you know, I've finished up my 4 outside laps and run home.
Total mileage: 5.5 miles
Time: 46 minutes 10 seconds
Average pace: 8:24
I know I started off slow, so I probably was closer to 8 minutes for most of the run. I need more longer runs and more speed work. I just got back into this, so I have to be patient. The corp 5k is at the end of April, so I have plenty of time. An 8:24 pace for 5k would come out to 26:02 and an 8:00 pace would come out to 24:48. Last year, I ran 24:17 at the Autumn Rock n Run 5k. Far cry from my PR of 17:02, but that was another life. Since starting over, the 24:17 is my new 5k PB. I ran around the 24 minute mark on the corporate 5k last year, but those times aren't kept and I don't remember my exact time.