Don't ask my wife that question! [rim shot] But seriously folks. . . I should be a good runner. I'm 6'1" and about 165 pounds. I've always been pretty athletic and somewhat fast/quick. Other than a bout of adolescent foot pain (which I now think was plantar fasciitis) that knocked me out of one soccer season, I have never had any issues running. It was just part of something I did while playing sports.
When I started running, I had a (possibly somewhat flawed) theory that basically had 2 parts. Part 1: Running efficiently means your energy is going forward and not up and down or side to side. Part 2: To run as fast as possible, every muscle (at least the ones in your legs) must be "engaged" in trying to achieve maximum speed. While there is probably some truth to both of these, I have started to learn that running fast and efficiently is much different when you are talking about a mile (or even a few miles) and longer distances (for me 10k+). Running efficiently means using the right muscles and using them in a way that they will last the whole distance.
So that is the source of my latest running conundrum. My apparent flaw in Part 1 is that by getting my energy moving forward, I was running very upright (too upright by popular convention) with had a very long stride (over-reaching) which caused me to heel strike. This was all part of my "plan" to roll my feet to keep my head nice and steady (like when I was in marching band only faster). My problem with part 2 was that I was giving each stride a little extra push forward off of my toe (when I had the energy to do so). The result was almost constant calf soreness and, when I was running longer distances, "runner's knee". I just assumed the calf soreness was a sign that I was building up the strength I needed and the runners knee was unavoidable due to my age and the mileage needed to train for marathon distance. The calf soreness wasn't too bad and usually went away after the first few strides of my run.
Now I "know" a little better. I know that heel striking can place extra strain on my joints. Along with the rolling action I was thinking was making me more efficient, was most likely slowing me down due to the deceleration during the heel strike and the lack of recoil from my achilles tendons sapped more speed and caused me to use more energy. I "know" this. I have bought into these aspects of running science as sound scientific theory with good physics behind it.
So here is my question, how much do I "fix"? I have switched to a shoe with a more natural sole alignment and have been working on landing on my midfoot. This is something I can do without making drastic changes to my form. However, I still tend to run more with my hip flexors than my quads (picture someone on a NordicTrak) and when I do engage my quads I feel way too "bouncy" and even though I think I am faster and it seems to take less energy, I still don't like all of that up-and-down movement. There has to be an in-between right? There must be a way for me to run the way I am comfortable (both physically and philosophically) and still be running "right", right?
For now, I am going to just keep putting in the work, trying to stay injury free, and let the form work itself out.
Sunday, May 29, 2011
Wednesday, May 25, 2011
Am I a running Cliff Claven?
"Well ya see Nahmy...the Kenyans practically invented tempah trainin'. Ya know that's really why they run so fast. Some people say it's the bay-ah feet, but it's the tempah trainin'." Is that what I sound like when I talk about running? I know I have only been running for a few years and I'm not an exercise physiologist, but I have read a few books and many articles in the past few years. That combined with my personal (albeit limited) experience has led me to believe in a few running absolutes. The first of these is that everything I first thought I knew about running was absolutely wrong.
In my high school PE class, we ran a mile every day to this day I don't remember if my best was 5:30 or 6:30. I just remember that I ran with 2 little twin brothers who were on the cross country team. They were running easy but still the fastest in the class. I was 6'1" and about 135 pounds and even though I wasn't super active in high school, I had played soccer for years and was still pretty quick. Now, 20 years later with a best magic mile just under 7:00, I think it was 6:30 but I might still tell you 5:30.
Anyway, one of the track coaches told me I had a good stride. This was most likely not true. I had a long stride and an easy gait, but I was swinging my legs like I was on a NordicTrack, pushing off with my toes, and heel striking. Basically I had converted my marching band "glide step" to a running version. From a distance it probably did look good. I looked relaxed, my head was hardly moving up and down at all, and I was going relatively fast.
Jump forward 20 years. I have now somehow run a marathon. Then I start reading some things about form - some articles specifically about it and other blurbs here and there. Then I go to my favorite running store planning on replacing my shoes. We do the TM video thing and I talk about how I'm trying to land more on my midfoot (which I had been doing somewhat successfully for my last few runs). We hit he sidewalk outside for a little instruction from the staff and I realize that I was a clueless, mustacioed, Bostonian, postal worker sitting on a bar stool thinking I knew everything about running.
In my high school PE class, we ran a mile every day to this day I don't remember if my best was 5:30 or 6:30. I just remember that I ran with 2 little twin brothers who were on the cross country team. They were running easy but still the fastest in the class. I was 6'1" and about 135 pounds and even though I wasn't super active in high school, I had played soccer for years and was still pretty quick. Now, 20 years later with a best magic mile just under 7:00, I think it was 6:30 but I might still tell you 5:30.
Anyway, one of the track coaches told me I had a good stride. This was most likely not true. I had a long stride and an easy gait, but I was swinging my legs like I was on a NordicTrack, pushing off with my toes, and heel striking. Basically I had converted my marching band "glide step" to a running version. From a distance it probably did look good. I looked relaxed, my head was hardly moving up and down at all, and I was going relatively fast.
Jump forward 20 years. I have now somehow run a marathon. Then I start reading some things about form - some articles specifically about it and other blurbs here and there. Then I go to my favorite running store planning on replacing my shoes. We do the TM video thing and I talk about how I'm trying to land more on my midfoot (which I had been doing somewhat successfully for my last few runs). We hit he sidewalk outside for a little instruction from the staff and I realize that I was a clueless, mustacioed, Bostonian, postal worker sitting on a bar stool thinking I knew everything about running.
Monday, May 23, 2011
More iPhone Woes
I had a great run this morning - just how great I will never know thanks to the folks from RunKeeper. I am an Ubernerd so I am all about my pace. I read "Run Less, Run Faster" and bought into the science. I try to hit my target paces within a few seconds. Some days are better than others. Today was my first day of my FIRST training for my first 1/2 marathon. My target pace was 7:35. I did 12 400m intervals pretty damn close to that pace. I know they were actually more than 400m because I timed them on my watch to keep track of my splits which were all about 2:00 or an 8:00 pace (even though my body and my iPhone said it was more like 7:30). In fact I decided to kick a little on my last interval and put in a 7:01.
So what is the problem? Everything was fine when I finished my run. Most of my splits looked great with a couple of GPS farts that I have become used to. Skip forward a few hours and I'm trying to log my data on DailyMile and everything is all jumbled up. The first few splits are different (and slower) and then it flips so my recoveries were fast and my intervals were slow. Obviously it tried to "correct" itself for making my intervals too long by recalculating everything. I would father have it tell me how far/fast I actually went as opposed to how fast I would have gone if I was running around a track and ignoring the woman's voice saying "next interval".
The good news is, my average pace even with slow 90 sec recoveries was 8:51. My target race pace is 8:50. I guess that means I can alternate hauling ass and jogging for 13.1 and be right on my target pace!
So what is the problem? Everything was fine when I finished my run. Most of my splits looked great with a couple of GPS farts that I have become used to. Skip forward a few hours and I'm trying to log my data on DailyMile and everything is all jumbled up. The first few splits are different (and slower) and then it flips so my recoveries were fast and my intervals were slow. Obviously it tried to "correct" itself for making my intervals too long by recalculating everything. I would father have it tell me how far/fast I actually went as opposed to how fast I would have gone if I was running around a track and ignoring the woman's voice saying "next interval".
The good news is, my average pace even with slow 90 sec recoveries was 8:51. My target race pace is 8:50. I guess that means I can alternate hauling ass and jogging for 13.1 and be right on my target pace!
Friday, April 29, 2011
Love/Hate
I love intervals. I hate intervals, but I love intervals. The same can be said for my iPhone. The two love/hate relationships collided today. The plan called for 5x800 at a 6:58 pace. As my wife will tell you, I don't like to deviate from the plan. She will also tell you I never plan for anything and have no sense of time. However running is clearly my exception. My last run was supposed to be 5 miles at 8:18. I did 8:19. I like to stick to the plan.
Today my first interval was too fast (as usual): 6:30 pace. The second one was going ok and I think my pace was pretty good. I have an app for that (and a fancy arm pouch for my phone since the first one didn't protect my first iPhone from my sweat). I tried to grab my phone and turn it on my arm so I could check my distance (something I do several times during each run) and suddenly I hear "Activity stopped". Shhhhiiiiit!!! I must have just hit the stop button. I fumble at my phone hoping I hit pause or that there is some kind of magical resume. Of course not. I am now walking and picking up my keys which fell to the ground when I opened up up my phone pouch. You see, normally the plastic front panel on the pouch makes it difficult to use the touch screen on the phone. Not today though! Not while I am hauling ass through downtown. I had no trouble hitting that stop button!
So now I reprogram my app to start on my next recovery and then do my last 3 800s. Of course this takes so long I really didn't need a recovery so now I am pissed that I am running a 1/4 mile that isn't on my plan. (I like to stick to the plan.) I finish my workout running the last 3 intervals averaging a 7:24 pace with not one of them under 7:20. I blame my phone.
It was still a beautiful day and a great run. I saw three baby swans during my warmup and went back to take some pictures after my run. I don't care how macho you are. Baby swans are, well, baby swans for cryin' out loud! They're the ugly duckling! (They were white and cute so the story is a hoax but still a good message).
I love intervals. I hate intervals, but I love intervals. The same can be said for my iPhone.
Today my first interval was too fast (as usual): 6:30 pace. The second one was going ok and I think my pace was pretty good. I have an app for that (and a fancy arm pouch for my phone since the first one didn't protect my first iPhone from my sweat). I tried to grab my phone and turn it on my arm so I could check my distance (something I do several times during each run) and suddenly I hear "Activity stopped". Shhhhiiiiit!!! I must have just hit the stop button. I fumble at my phone hoping I hit pause or that there is some kind of magical resume. Of course not. I am now walking and picking up my keys which fell to the ground when I opened up up my phone pouch. You see, normally the plastic front panel on the pouch makes it difficult to use the touch screen on the phone. Not today though! Not while I am hauling ass through downtown. I had no trouble hitting that stop button!
So now I reprogram my app to start on my next recovery and then do my last 3 800s. Of course this takes so long I really didn't need a recovery so now I am pissed that I am running a 1/4 mile that isn't on my plan. (I like to stick to the plan.) I finish my workout running the last 3 intervals averaging a 7:24 pace with not one of them under 7:20. I blame my phone.
It was still a beautiful day and a great run. I saw three baby swans during my warmup and went back to take some pictures after my run. I don't care how macho you are. Baby swans are, well, baby swans for cryin' out loud! They're the ugly duckling! (They were white and cute so the story is a hoax but still a good message).
I love intervals. I hate intervals, but I love intervals. The same can be said for my iPhone.
Thursday, April 28, 2011
BQ?
A few days ago if you said "BQ" you would have to had spotted me that you were talking about running before I would have come up with "Boston Qualifier". A few months ago if you asked me what the most prestigious marathon was I would say New York. What did I know. I can't say I'm not a runner, but I'm not a "runner". I have never run competitively and used to joke that I would only run if chased. Now my favorite t-shirt slogan is "my sport is your sport's punishment" and I am seriously considering trying to qualify for Boston. . .
. . or at least I was. It was just a few days ago when my wife issued the challenge: "You can do it. If I had any hope of being able to do it I would try. You have a chance of getting there. You should go for it!" (or something like that). I looked up the time and thought, "I might be able to get there. A 7:25 pace is just a little faster than my 5k pace. It would take some more training but I'm shooting for a sub-7:00 5k pace so that would make it possible, right?
Today I cracked open my latest issue of "Runner's World" and there it was: Boston mania is taking the world by storm. This years race was full within 9 hours of the start of registration. So it ends up I might be just another shmuck amidst an ever-growing throng of running crazies.
On top of that, my 3:15 qualifying time would drop to 3:10 in 2013. In 2014 I will be 40 and unless they tighten up agin it will drop back to 3:15. I saw that when I first looked up my time but it didn't really sink in just how inconvenient that is. I don't think I have time to qualify for 2012 and there is a BIG difference between 3:15 and 3:10.
Lost in all this is the fact that I have run exactly one marathon. . . in 4:27. "But that was different!" I now cry. It was a bucket list thing. I was just trying to finish. I had just recovered from all of my training injuries and ran my first 8:00 mile since highschool. Now I have done a 7:00 flat during my speed work and dip down in the sixes quite often for short bursts and live there on my shorter intervals. I read "Run Less, Run Faster" from cover to boring cover and now have the expertise of the Furman Institute of Running and Scientific Training guiding my training.
The funny thing about all this is that before today I thought I was embarking on an exciting quest. Now I feel a little jipped. It is like stumbling on a quiet little stretch of beach only to have a swarm of people come in with their umbrellas, paddle ball, and Coors Light. They might be really nice and a lot of fun and there for the same reason as you, but suddenly it isn't as special a place as you had imagined.
. . or at least I was. It was just a few days ago when my wife issued the challenge: "You can do it. If I had any hope of being able to do it I would try. You have a chance of getting there. You should go for it!" (or something like that). I looked up the time and thought, "I might be able to get there. A 7:25 pace is just a little faster than my 5k pace. It would take some more training but I'm shooting for a sub-7:00 5k pace so that would make it possible, right?
Today I cracked open my latest issue of "Runner's World" and there it was: Boston mania is taking the world by storm. This years race was full within 9 hours of the start of registration. So it ends up I might be just another shmuck amidst an ever-growing throng of running crazies.
On top of that, my 3:15 qualifying time would drop to 3:10 in 2013. In 2014 I will be 40 and unless they tighten up agin it will drop back to 3:15. I saw that when I first looked up my time but it didn't really sink in just how inconvenient that is. I don't think I have time to qualify for 2012 and there is a BIG difference between 3:15 and 3:10.
Lost in all this is the fact that I have run exactly one marathon. . . in 4:27. "But that was different!" I now cry. It was a bucket list thing. I was just trying to finish. I had just recovered from all of my training injuries and ran my first 8:00 mile since highschool. Now I have done a 7:00 flat during my speed work and dip down in the sixes quite often for short bursts and live there on my shorter intervals. I read "Run Less, Run Faster" from cover to boring cover and now have the expertise of the Furman Institute of Running and Scientific Training guiding my training.
The funny thing about all this is that before today I thought I was embarking on an exciting quest. Now I feel a little jipped. It is like stumbling on a quiet little stretch of beach only to have a swarm of people come in with their umbrellas, paddle ball, and Coors Light. They might be really nice and a lot of fun and there for the same reason as you, but suddenly it isn't as special a place as you had imagined.
Saturday, April 23, 2011
Today's Run
I guess that is a misleading title, but this being the first post in my running blog I think it is somehow appropriate. I am a newbie but I definitely have the bug. I did a couch-to-5k program with my wife about 2 years ago. I've done a couple (2) more 5ks since then, a 15k, and the Disney marathon. Yes I am bragging. We did a 2-year couch-to-marathon program which consisted of floundering around at 5-10 miles a week then doing the Hal Higdon beginner program for Disney. It was brutal. Not the running (not that it was easy) but the time commitment. Our two year-old turned 3 just before the race and we have an 11 year-old with special needs. Running all those hours on top of full time jobs was insane. We did it though. I did 4:27 and she did 5:35. Scratch that off the bucket list.
So that brings us to now. I've been doing the Furman FIRST 5k program working on my speed. I am now a running nerd (I was already a band and computer nerd). For those of you not familiar with FIRST, it is a scientifically-designed ass kicking. Every run. Just 3 days a week, but ass kicking. Well, at least 2 of the 3. The long run is a welcome respite in comparison. The speed and tempo are brutal in a very exacting way. Those bastards at Furman know just how hard they can push you so you can finish the workouts but just barely.
So this leads me to my topic du jour: Today's run. 2 mi tempo at the "short" pace (5k + 20 sec). For me that's 7:48. At 8:00 I feel like I'm truckin'. 7:30 isn't last race pace. 7:48 in heat and humidity was uncomfortable. The heat is already getting brutal (and yes I have used the word "brutal" too much) here in Florida. I crossed the street a few times just to catch some shade. I had to push pretty hard the last quarter mike just to hit 7:55 for my second mile. My cooldown felt like a crawl.
Still...I can't wait for my next run!
So that brings us to now. I've been doing the Furman FIRST 5k program working on my speed. I am now a running nerd (I was already a band and computer nerd). For those of you not familiar with FIRST, it is a scientifically-designed ass kicking. Every run. Just 3 days a week, but ass kicking. Well, at least 2 of the 3. The long run is a welcome respite in comparison. The speed and tempo are brutal in a very exacting way. Those bastards at Furman know just how hard they can push you so you can finish the workouts but just barely.
So this leads me to my topic du jour: Today's run. 2 mi tempo at the "short" pace (5k + 20 sec). For me that's 7:48. At 8:00 I feel like I'm truckin'. 7:30 isn't last race pace. 7:48 in heat and humidity was uncomfortable. The heat is already getting brutal (and yes I have used the word "brutal" too much) here in Florida. I crossed the street a few times just to catch some shade. I had to push pretty hard the last quarter mike just to hit 7:55 for my second mile. My cooldown felt like a crawl.
Still...I can't wait for my next run!
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