10K kickdown. Slow, but no foot pain.

I knew today could be interesting. It was.

Weather: It was pitch back outside and seasonably chilly (45F, 7C), but calm, and I didn't feel cold in my long-sleeved shirt and tights. I took off my gloves halfway through the workout. It didn't get light until I was almost finished with my workout. I think by 7:15 or 7:20 I could see the numbers on my watch without the backlight.

I was still pretty sore from the past few days of racewalking. I've done a lot of miles since last Wednesday, and that after a week off to rehab the foot. And I was supposed to do a 10K kickdown. My last two kickdowns have not been so great, either. Still, I figured I might do OK - you just never know.

I did well at pacing myself because I did this one on the track, which helps. Side note: the Army guys were at the track too, one time when I went around (only doing 6:30/km at this point) the officers yelled at the poor schlep just behind me, "You can't even go as fast as the speed walker!". Poor guy. He did pass me after that, but I felt sorry for him and told him he was doing a good job.

I was to do four segments of 2.5k each, at 6:30/k, 6:20/k, 6:10/k and all-out. I did my splits in 0.5km. I was fine for the first two segments, and able to keep the pace without too much effort. The third segment was hard to keep 6:10/k (3:05/each split) but I did do it. I knew it would be very hard to kick it up a notch and finish strong, and it was. I was able to do 6:00/k but just barely. It was pretty ugly, and not one of my finer workouts. It really hurt, too. The breathing was very hard, my legs were very heavy, and it felt awful. But I gave it everything I had and finished.

On the bright side, my foot didn't hurt at all except for maybe a slight twinge around 5K. And now, at lunch time, it feels totally fine. I'd rather be slow and uninjured than fast and hurt! My coach told me to try not to think about my form too much today as regards the foot injury, and I tried, but I confess it's hard NOT to think about something. I tried to let it go a bit. He figures I've probably developed some better habits so maybe I don't have to think so hard about it, plus I think he wants me to let go a bit to even things up on both sides.

And also on the positive side, my HR accelerated throughout the workout, and I did go faster for each 2.5K segment as I was supposed to, so my pacing was good. I was just slow today. Here are my 2.5K splits: 16:03, 15:49, 15:22, and 14:59. Yeah, that was pretty even pacing. I like it. It looks very pretty, as does the increase in my HR. I just wish I would have had more left in the tank for that last 2.5K. Total time: 62:19, ave HR 156.

Garmin connect data here.