5 Miles - 10/15

I dont want to do too many miles in this last week, as I want to keep the pounding off my knees during this last week. So after two days of relative rest, I figured a 5 miler would be appropriate. I decided to run it at an elevated pace (not quite as strenuous as last weeks 5 miler), but to also include walking breaks - as I think I will be using that strategy during the race this weekend.

Also, as a new rule - any run I do over 5 miles has to include some stretching after a warm up period.

Leg 1: 8:10 avg HR 140 (warm up mile)
Leg 2: 7:48 avg HR 162 (2nd mile)
Leg 3: 1:30 end HR 137
Leg 4: 8:00 avg HR 170 (3rd mile)
Leg 5: 1:30 end HR 132
Leg 6: 7:58 avg HR 167 (4th mile)
Leg 7: 1:30 end HR 135
Leg 8: 8:37 avg HR 166 (5th mile)

Total time: 44:43

I consciously slowed down after the 3rd mile, as I didn't want to push too hard only days before the race.

Also, I noticed that my mechanics have changed a bit. When I first started running again a couple years ago, I found that my shin muscles were pretty weak, as I'd plant my heel down and the front of my foot would slap down. I knew that wasn't right, but eventually that got worked out as the shin muscles got stronger. However, what never changed was the fact that my heel always landed first. On hard surfaces like concrete, and especially when going downhill - I could really feel the shock reverberate through my legs. I'd try to change things around to soften the blow, but the heel always landed first.

For whatever reason, on todays run I suddently started landing less on my heel, and more on the mid-section of my foot. It was very strange because I didn't go out and consciously try to change things up. A quick search on running mechanics led me to this youtube video. Apparently the change is mechanics is a good thing! I thought the video made a good point - you walk so much during normal life that the mechanics of walking end up being your default mechanics during running.