We repeated 10 miles on Saturday ( 10.1 to be exact). It was probably my hardest long run of this training so far. I know that there will always be some bad runs thrown in there, but they are never enjoyable. It could have been what I ate the day before or lack of sleep or that fact that I need new shoes. It could have been a dozen other reasons too. I was glad when that run was over and I was able to enjoy my coffee and talk with my buddy! I can only hope that my next bad run will not be on race day--that would totally suck.
All I can do is think positive and try my best again during this weeks long run.
Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. The easiest thing you can do to prevent those types of injuries is replace your shoes when they're worn-out.
So how do you know when shoes need to be retired? Don't use the treads of your shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints or some pain in your joints -- especially your knees -- you may be wearing shoes that no longer have adequate cushioning.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your shoes sooner than if you primarily run on a treadmill.
Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. If you use a training log, be sure to record when you bought new shoes -- it will help you track how many miles you've run in them. Writing the purchase date on the inside of each shoe's tongue is another good way to help remember when you first started running in them.
About halfway through the life of your shoes, you might want to buy another pair to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.