Not Every Run Has To End With A PB

The weather was looking quite good this morning, so I decided to do a slightly belated Birthday Half-Marathon – well, it’s only two days late and I’m still on holiday, so I reckon it still counts.

I’d scheduled this run into my training program for two reasons: firstly, I thought it would be a good way to spend my Birthday/ day off; and secondly, I wanted to make sure I could cope with the distance for the Brighton Half Marathon in February.

Of course, I had some goals for this run too. I wanted to see if I could improve my time of 2:28:02 from the Jeff Galloway Virtual 13.1 that I ran in December, but I also wanted to see if I could get under 2:25:00 – a bit of a long shot, I know, but it’s good to have something challenging to aim for.

I figured that I would have toย average around 6:50 – 6:55 per kilometre to be in with a chance and was pretty much on track for the first half of the run.

I used my usual route (only slightly altered so that I could start and finish by the public toilets), heading East along Hove lawns to Brighton Marina and along the Undercliff Path towards Saltdean, and then back again. I had considered taking the hilly option on the road above the cliffs, but decided against it as the weather is still very changeable at the moment.


Once I reached the wall at Saltdean (an actual wall, where the path stops, not the runners wall that makes your legs turn to lead and your brain to mush) I turned around and started making my way back. The wind was strong enough to give a bit of resistance but nothing to cause too many problems and, when I checked the Garmin at half way I was pleased to see that I was on track to achieve my goal time of 02:25:00.

2015-01-30_Splits 1-11

And then it happened. At 12 kilometres I felt that familiar shooting pain in my left knee. It wasn’t the full on kitchen knife to the outer knee cap pain that I had before; it didn’t go that deep and lasted for less than a second. But it was the same pain, a warning shot, and I knew that I would be in trouble if I didn’t back off.

So, for the next few kilometres I eased off and allowed my pace to drop until I felt that I was out of the danger zone. I wasn’t happy about it and made a mental note to myself to remember to do my ITB stretches every day between now and the Brighton Half, but I kept going and reminded myself that it’s better to slow down now than to create an injury I would be sure to regret later.

At around 16K, however, I realised that I could still be in with a chance of achieving 02:25:00 if I could pick up the pace again and keep it just under 7:00 minutes per kilometre. So I allowed myself to push a little harder on the running sections and reminded myself to walk a bit faster on the walk breaks. But it wasn’t enough. My pace dropped again and, as I approached the final kilometre, I knew it wasn’t going to happen.

2015-01-30_Splits 12-20

But then something else happened. Something good this time. I realised that, even at the reduced pace that I was currently running, not only would I be under 2:30:00, but I could still get a PB! This gave me a much needed boost, so I picked up the pace (still mindful of my ITB of course) and pushed for home, finishing in 02:27:18.

2015-01-30_Splits 21-Finish

Although I was delighted to achieve a new PB, I also realised that PBs aren’t everything. The important thing is to finish the run without injury and, looking back, I realise that I’m pretty lucky that I got a warning signal before my ITB seized up on me.

So, from now on, I promise that I will find time to do my stretches every day, whether I think I need to or not. Prevention is better than a cure, right?

How’s your running going? What injury prevention measures do you take as part of your training program? Please share your thoughts in the comments.


10 thoughts on “Not Every Run Has To End With A PB”

  1. Well done! I don’t care what anyone says, PBs rock!

    I think I might change my settings to km instead of miles, if only to get my head around the conversion! I bet it’s nice to see them counting down faster than miles!!

    1. Thank you! It did feel good to see the improvement. And you’re right about the kilometres – as long as you’re ticking them off and not counting what’s ahead, that is. ๐Ÿ˜‰

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