Ok, for as long as have been running and not following some wisdom from experienced runners, I may be learning a few things this year. Today I continued to play with the run walk technique and I split my run up.
I went into this weekend planning to get in a 17 mile long run, I had two problems though, the first was an extremely sore knee and the second was when to get it in. I thought about trying to get the run in on Saturday but it didn't work out. It was a good choice as I hobbled through 5 miles thinking, oh no, what is going on as I had no idea why my knee was hurting.
The other reason was that my daughter was home from college and she needed to get in a longer run and asked if we could run at Nokomis on Sunday. How could I say no, the only problem was in the time she would run 9 miles, I would get in best case 7 but the last time she was home it worked out as I kept running and she went to Caribou. Same plan today except she needed to get back to school so I decided to split up my run with 11 at Nokomis and 6 after she left for school. I have only done this like twice and it's been so long that I don't remember if it worked. Well it did as did the run walk.
Matter of fact I added an extra mile since I was feeling guilty for having recovery time. The other thing I did today was I increased my running time versus walking and didn't have issues, during the first run, I used a 2 to 1 ratio, for the second run I used 1 1/2 to 1. You can see that since the goal is simply sub 13, it worked and the 2nd run was done at a faster pace.
One other thing during the first run, I may have figured out why my knee is hurting. I was in San Jose last week and the first day when I was heading to my car, I missed a step and landed hard on my left foot. I remember at the time thinking that my proprioception is better as I didn't roll the ankle. But in hindsight, I think I may have strained the knee or bruised it as it did absorb the impact. Anyway it did hurt during the run but not enough that it made me stop.
So 2 more long runs before Run for the Lakes and things seem to be working out.