Baby Steps

The next race in my recovery process from a proximal hamstring tear is in the books: a 25:43 5K, which by my Garmin was an 8:08 pace resulting in a 72.9% age grading.  An incremental gain from the 5 Miler two weeks prior (8:23 pace, 72.5% AG).  

However, this one did not feel good, though the hamstring was gratefully not “talking” too much, in part thanks to deep PT massage on the prior Thursday, which loosened it up.  The limits were more in the form of nausea and just not having much gas as the race progressed.  It was a fair course with a downhill finish – some easy rollers but nothing extreme.  This served as an additional reminder that you can’t race fast if you don’t train fast.  How can I expect to run even an 8:00 pace if my 800 repeats are just under that?  Plus, one long run of 7 miles three weeks prior and another of 8 miles just a week ago is hardly enough base to build the stamina needed for sustained racing.

There is work to do!  Especially if I am to have any chance of approaching an 8:00 pace for the USATF Lone Gull 10K in four weeks. 

First, the 800s pace must improve — approaching at least 3:45 (7:30 pace).  This will be a push for sure.  Increased speed work, at whatever level, is hard.  Second, weekly longer runs must be a priority.  I’m thinking 9 miles next weekend, followed by 10 miles a week later.  My cardiorespiratory system is essentially being retooled – building back up after eight months of not being stressed at race pace.  And it takes time for an increased training load to bear results – probably two to three weeks.   Then, let’s not forget the importance of tapering so that on race day we’re fresh and raring to go.  It’s a package deal for sure.

So, not only is it unlikely I’ll improve much for the USATF 10K in four weeks, but I should also keep open the possibility, maybe even the probability, that a full comeback to pre-injury level is not assured.   But optimism is the trademark of runners of all ages!  What’s the point if we can’t hold onto the notion that we can hold our own, be willing to push the pedal down and feel increased movement?  This is where we each find ourselves, whatever our place in the race or age class.  It’s what makes a race an event – something that brings us together as we support each other in this vital aspect of our lives.