After talking with my team mentors, Rick and Ruthie, I decided to definitely start out at an easier pace. I also downloaded a running app for my iPhone, Runmeter, so that I could keep better track of my pace and time. It's actually a pretty cool app. It allows you to save your runs, it gives you mile by mile information about your pace and distance, and it gives you your pace and average pace as you run. I was trying to avoid buying an expensive running watch and think I've succeeded, without the purchase of an iPhone arm band and this app.
Anyway, I started out a bit slower and was able to comfortably talk to a couple of people going out and back. Since the goal for our early training runs is to keep a pace slow enough that allows us to hold a conversation, I think I'm getting the right pace.
This run was 20 minutes out and 20 back. I actually ended up going 21 out and 19 back. I was talking to someone and wasn't paying attention to the clock on the way out. We're supposed to work towards a negative split and I ended up doing that this time by picking up the pace and getting back quicker than I went out.
We did some stretching exercises afterwards and then had a clinic on injury prevention and proper equipment. I definitely need better shoes. I bought a pair of Sports Authority cheapos a few weeks ago and I can feel already that they aren't doing the job. One of the Team in Training coaches owns Run 26, a shoe and running store, and took us through all the ins and outs of proper shoes. I was a little surprised to find out that the materials in the sole of the shoe actually break down whether you are using them or not. So those bargain basement priced outlet store shoes you are buying are probably the ones that haven gone unsold for months and have little or no lifespan left in them (like the ones I got at Sports Authority and was all pleased with myself because I got "good" running shoes for $20).
The injury prevention talk was just as illuminating. I've been trying to go into all of this with the attitude that I know nothing or that anything I think I know is not only wrong but probably so wrong that without proper training I'll just end up hurting myself and failing miserably. So I paid very close attention to Bruk from Real Rehab as he described how to avoid injury and train correctly. He gave us a couple of strengthening exercises that, after feeling how much they hurt when I tried them, are going into my regular routine. I injured the MCL and PCL in my left knee a few years ago and it took 9-12 months two get back to normal. I had enough of that crap back then and will do whatever I need to in order to avoid it now.
So, good run. Informative clinics afterwards. I'll be going back to Run 26 tomorrow to get my shoes (they were fitting about 40 people after the clinics ended and I didn't want to wait around). Next group run is Tuesday at Greenlake.
Run stats: 40:25 min. | 3.78 miles | 10:42/mile average pace
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