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I PR’d My 10K!

Recorded on my Nike+ GPS App for iPhone

Yup! You read the title right, I just PR’d my 10K!! I ran my 10,000 meter run this evening in under an hour; 58:44 to be exact! I felt great from the start. The weather was a sunny 70 degrees with a slight breeze. I stretched out my legs for a couple minutes and then I was out on the streets for a nice run!

When I run, I notice that I land on my heels towards the end of my runs. I think it’s because I start to tire out and my running form becomes sloppy. Landing on your heel adds pressure to the knee and hip joints and if I am going to be running later on in life, I have to minimize that. Unless I want hip and knee replacement surgeries in the future. I think not! I work in the operating room so I know how those surgeries are!  I wanted to get in the habit of landing on my forefoot to minimize the impact that heel landing has on your joints. So for this run, I wanted to practice the Pose running technique, which emphasizes forefoot landing.

After visiting the the Pose Running site, it seems like a good technique to relieve the impact to the hip and knee joints. I also watched a Youtube video on Pose running to try to mimic the runs. I have to say that I am in no way an expert in the technique and it takes a lot of practice to get the technique down.



Back to my run! I set out to run a quick 5 miles since the LA Laker game was going to start in an hour. My first mile felt good. My Nike+ GPS app alerted me that I ran the first mile with a 9:00min/mile pace and I thought to myself that my legs felt pretty fresh for that pace. I usually run a 10:00min/mile pace during my long runs so reserve my energy for the later miles. as mile 2 and 3 came and went, I kept the pace at 9:37min/mile.

I began to think the Pose technique was really good!! Then all of a sudden I started to feel my right Achilles Tendon and Calf start to tighten up… Not a good feeling. I remember reading that achilles tendon soreness is the most common complain when transitioning from heel landing to forefoot landing. The Achilles Tendon is stretched more with forefoot landing. It takes time for the tendon to acclimate.

I slowed down my pace a little and cheated on my stride and landed on my heels for a little bit to rest up my Achilles Tendons. As I reached mile 5, my Nike+ App reminded me that I was at 38 minutes and I thought to myself that I can run a sub-1 hr 10K at this pace! So I focused on my Pose technique and started to hammer in the pavement with each stride!

 

I pushed my Powersong button and really hammered it out! In my last mile, I ran a 9:17min/mile pace. This pace is my goal pace for my San Francisco Half-Marathon to accomplish a sub-2 hour half marathon time.

It’s hard to tell if this PR was accomplished by the Pose technique, or if it was just one of those days where the Running Gods were on my side tonight. I guess we will have to see in my future runs!

Happy running!




{ 3 comments… add one }

  • Dan May 7, 2012, 5:38 am

    Awesome!! Congrats Ron, nice to see you are out running again and what a way to do it! Keep it up.

    • admin May 8, 2012, 5:24 am

      Hey thanks Dan! I finally got back out and running! It felt good, but now my right foot is sore. I took it light yesterday and just did the row machine for 20 minutes to keep off my foot.

      Oh BTW, did you get to see my cousin’s Tough Mudder video? Here’s a link in case you missed it: http://youtu.be/-Pn_7KXXiPk

  • Dan May 8, 2012, 9:31 pm

    Good luck with the foot, it is annoying when you get back out and get injured.

    The video is cool man, l really like the way it was done.

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