Boxing 10miler #2

The soup wasn't so good this year, but the footing along the trail was better. My intention in this race was not to get a great time, it was more to get familiar with the principle of starting out easy and increasing my pace at the end. I wanted to negative split the race.

Before the race even started I went over on my ankle. This is a common occurrence for me. After the first mile I didn't feel any pain any more. I also wore my orthotics for this race. Until this year I did not wear the orthotics for anything less in millage than the marathon. I found the following online to strengthen my ankles:

The Rehabilitation Program
1. Initially: Decrease inflammation with ice (20
minutes on/40 minutes off, then repeat), and elevation.
Aim for three to four times a day until
it doesn’t make it feel better (three to seven
days).
2. Range of motion exercises as able: Start with
moving toes up and down, then advance to
drawing the upper case alphabet with your toes,
two repetitions, three times a day.
3. Balance training: When able to bear weight,
stand in a doorway on one foot and balance for
as long as possible. When able to do for 60 seconds,
close eyes and hold for as long as possible,
if not the full 60 seconds, then continue on with
eyes open. Perform three to five times a day.
4. Backward walking: Once walking becomes
pain free, begin walking backwards. This will
help reintegrate some of the muscle affected by
the injury. Work on smoothing out your backward
gait.
5. Lateral walking: Walk side to side, bringing
your feet together with every step. As this becomes
stronger and more comfortable, work towards
crossing over the other foot and speeding
up as able.
6. Return to running: Running on grass with
shoes on/off and trail running (with shoes
please!) increases the ability of your muscles to
stabilize the ankle and respond quicker to unforeseen
surface alterations.
Such cross training will help prevent
an acute ankle sprain from becoming a chronic
or recurring problem. Incorporating these exercises
may be easier this time of year as we finish
our racing season and prepare for next year.

My first mile was a 6:45, then I pushed and got a 6:08. That was a little too fast for a "progressive increase in speed" and I backed off to 6:15, then 6:08. Soon after that I hit the hills and was not really paying too much attention. Up until after the last hill at the golf course I was passing people. I tried to pass on the gravel/ice trail. There was only enough good footing for a single file line, so I backed off to wait and pass later. I tried again on a road but there was ice there too. However, there two lines made from car tracks, but I had to get back in to get around a walker up ahead. There was a group that was running together for what seemed forever, I passed them on the downhills and they passed my on the uphills. On the last down hill near the YMCA I passed them and tried to pull away. I could hear them, they were still there. One guy wearing a full beard and Peterborough triathlon long sleeve cotton shirt passed me and continued to pull ahead about 300m away from the finish line. I tried to keep up with him but couldn't muster the speed. Within the last 2km my pace was as fast as 3:26 and as slow as 4:34 going up the smaller hills. My heart rate was fairly steady at an average of 171 beats for the entire race.

My final time was still a 3 minute something PB of 1:04:05. It is about on par for a VDOT of 55 if you take out the hills, which means I am starting to plateau.