My log for this past week follows. It can also be found on running2win, thanks to MF's tip. (It really is a great tool, MF. Thanks for that one.)
Sat - 12M (long run for the week)
Sun - Off
Mon - Off (swollen ankle)
Tues - 9.19M (hills)
Wed - 5.09M
Thur - 4.68M trail run in morning (the square tails were terrible, and I swallowed one.)
2M tempo run at 7:30 pace w/ 3M wu/cd in evening
Fri - Off
Sat - 13.82M long run
Saturday, July 28, 2012
Sunday, July 22, 2012
Sugar Peas and Lettuce
I am currently getting myself motivated to go on a long run.............Yup, so I've actually been able to log some good miles this summer, sometimes motivated by the fact that if I stop, blood-sucking insects will try to kill me. That being said, 12 weeks really is not "cramming" per say, for a marathon. It's not exactly like you've been sitting around on a couch eating potato chips and just watching people on TV with 50 pounds of padding and gear get physical activity in your stead. You'll be fine! Glad the new shoes are working out for you.
I'm a huge fan of my New Balance 730s, another minimalist shoe, which apparently is not designed for the sharp rock edges and malicious branches and thorns encountered during orienteering races, but are otherwise quite hardy. They're basically just a thin flexible rubber sole, with a thin layer of cloth that wraps around the dorsum of the foot. (Unfortunately, the sparing use of material in these shoes was not reflected in the price.) I've been using them since May and don't see myself ever going back to regular thick-soled running shoes. Wearing them feels like running in bare feet, only with protection. In other words, I don't think about my shoes when I run anymore; it's great!
I've started recording my training on an online running log called running2win, which I've never done before, but has helped me be more consistent in writing down what I'm doing. It's worth checking out if pen and paper just aren't cutting it for you. There are some other more basic online logs out there as well.
In addition to logging steady run miles and the all-important weekly long run, I've been doing a long interval work-out once a week, hill workouts, and a weekly tempo run. Yessir, my marathon training is off and running!
GB, where is my half-eaten lollipop?
I'm a huge fan of my New Balance 730s, another minimalist shoe, which apparently is not designed for the sharp rock edges and malicious branches and thorns encountered during orienteering races, but are otherwise quite hardy. They're basically just a thin flexible rubber sole, with a thin layer of cloth that wraps around the dorsum of the foot. (Unfortunately, the sparing use of material in these shoes was not reflected in the price.) I've been using them since May and don't see myself ever going back to regular thick-soled running shoes. Wearing them feels like running in bare feet, only with protection. In other words, I don't think about my shoes when I run anymore; it's great!
I've started recording my training on an online running log called running2win, which I've never done before, but has helped me be more consistent in writing down what I'm doing. It's worth checking out if pen and paper just aren't cutting it for you. There are some other more basic online logs out there as well.
In addition to logging steady run miles and the all-important weekly long run, I've been doing a long interval work-out once a week, hill workouts, and a weekly tempo run. Yessir, my marathon training is off and running!
GB, where is my half-eaten lollipop?
Friday, July 20, 2012
On cramming
It has been a long time since I have crammed for exams. I recall the long hours at night spent perspiring over poorly-written term papers and power-point presentations which had no business being put off. Every finals week found me doubled over my desk into the wee hours of the morning, hopped up on coffee and sugar-filled snacks, attempting to study all of the finer points of Hildegard von Bingen vs. Glenn Gould counterpoint, and other analyses useless to every musician on the face of the Earth. Those are by-gone days. Yes, now I have discovered a new form of procrastination; preparing for a road race. With the Baltimore Marathon looming on the ever-approaching horizon, I find myself with only 12 weeks to train in earnest before the pistol is fired.
At the beginning of this week, I scrambled about online in search of the shortest possible marathon training schedule to be found. I found it, and it's longer than 13 weeks. So, I will be attempting to cram the remainder of a 20-week schedule into the next 12 weeks. I like to think that I have a good head start on it by ramping up my base mileage over the last couple of months, but at this point, if I cross the finish line at Camden Yards, I'll be a happy camper, regardless of time.
So, here is what I have accomplished in the last couple of weeks (thanks to the accountability of a new running partner).
7/9 - 7 miles
7/11 - 3 mile ladder, average 7:30 pace
7/12 - 6 miles
7/13 - 4 mile tempo run
7/15 - 4 miles
7/17 - 6 miles
7/18 - 4 mile ladder, average 7:30 pace
7/19 - 6 miles w/ hills
7/20 - 3 mile trail run
tomorrow - 10 miles
Also, I have a couple races lined up to run in the next couple of months.
http://dvoa.org/info/maps/mapit.php?map_id=40&sked_id=834 (I'm addicted)
http://www.northshoreymca.org/pages/18862_around_cape_ann_25k.cfm (this should be a good litmus for marathon progress, I think.)
http://www.warriordash.com/register2012_connecticut.php (since I can't do the Spartan race this is a less-upper-body-taxing alternative with a friend.)
At the beginning of this week, I scrambled about online in search of the shortest possible marathon training schedule to be found. I found it, and it's longer than 13 weeks. So, I will be attempting to cram the remainder of a 20-week schedule into the next 12 weeks. I like to think that I have a good head start on it by ramping up my base mileage over the last couple of months, but at this point, if I cross the finish line at Camden Yards, I'll be a happy camper, regardless of time.
So, here is what I have accomplished in the last couple of weeks (thanks to the accountability of a new running partner).
7/9 - 7 miles
7/11 - 3 mile ladder, average 7:30 pace
7/12 - 6 miles
7/13 - 4 mile tempo run
7/15 - 4 miles
7/17 - 6 miles
7/18 - 4 mile ladder, average 7:30 pace
7/19 - 6 miles w/ hills
7/20 - 3 mile trail run
tomorrow - 10 miles
Also, I have a couple races lined up to run in the next couple of months.
http://dvoa.org/info/maps/mapit.php?map_id=40&sked_id=834 (I'm addicted)
http://www.northshoreymca.org/pages/18862_around_cape_ann_25k.cfm (this should be a good litmus for marathon progress, I think.)
http://www.warriordash.com/register2012_connecticut.php (since I can't do the Spartan race this is a less-upper-body-taxing alternative with a friend.)
Boring stuff that is slowly becoming more interesting to me...
Inspired by KFM's sudden interest and diligence in the art of running well in recent years, as well as MF and discipulus kicking my butt in numerous races, I've been working on my running posture and transitioning to a forward foot strike since June 2011. In order to aid that effort, I purchased a pair of 'minimalist' Adidas running shoes last summer, and subsequently, a pair of New Balance shoes this summer. I've never reviewed shoes before, so I will compare my last pair and new pair of running shoes at the risk of appearing 1.) like a total running dork, and 2.) like I don't really have any clue what I'm talking about from a running shoe structure standpoint. If this review gives that vibe, it's because it is true. That said, here is an honest comparison of these two running shoes based solely on personal experience.
As you can see, the Adidas shoes are well-loved. (Top shoe) They are called the Climacool 'Ride'. 'Sounds almost like the shoe does all the work for you, doesn't it? Until this month, every mile that I had run since June 2011 had been run in them, and surprisingly, they didn't do any of the work for me, but they did hold up to the strain pretty well. The soles are slightly thinner than the well-cushioned, heel-strike-encouraging shoes in which I've been running my whole life. They are also much more flexible. The sole of the shoe makes a zigzag pattern from side to side with empty space between that allows the whole shoe to twist and bend. This made for some very uncomfortable runs until I got used to it. It also allowed buoyant, 'very small rocks' to get stuck in the sole, but there is enough cushion that I didn't feel them most of the time. Despite the thin sole, there is still enough thickness under the heel to scuff the ground at the end of a long run when my feet begin to drag a little bit. These shoes were my first step toward minimalist/barefoot running, though, and the first several months spent running in them were filled with sore calves and achilles' tendons. However, through an entire year of learning to run with a foot strike more forward on my foot, I had no injuries, and my feet never hurt, except that time I stubbed my toe. As someone who was a heel-striker all my life, I think these shoes provided just enough support under my heel to help me transition to a more forward posture, without scuffing a lot once I got there. They are also well-ventilated. I never got blisters in these shoes because my feet were too sweaty. The only time I did get blisters was because I didn't wear socks. 'lesson learned.
This brings me to the New Balance. (Bottom shoe) This is the Minimus MT10. This is the trail version of the regular Minimus zero drop shoes, but those tend to run a little longer and narrower and didn't fit my foot very well. These trail shoes, on the other hand, fit my feet like a glove that fits really well. They are wider at the toes and much narrower at the heel so they fit snugly around my heel and allow my toes to splay a little bit. There is a 4mm drop from heel to toe, and the sole under the ball of the foot almost feels like it's not there. It almost feels like a sock with a piece of leather on the bottom. The sole is so thin, in fact, that I can feel every pebble, half-eaten lollipop, and crack in the pavement. My foot wraps right around tree roots and larger stones. It'll take some getting used to. There is very little cushioning under the heel, so these shoes really force my posture to be more upright with a foot-strike on the ball of my foot. If my calves were sore after a week in the old shoes, I can only imagine what it would have been like to go straight to these new shoes. (I probably would have died, and someone at the Salvation Army would have gotten only slightly-worn running shoes, cheap.) Even after a year of working on my posture, I started running in these shoes three weeks ago and my calves burn after a run again. You'll notice on the Adidas that the shoe is worn around the outer ball of my foot. That's where my foot strikes the ground first and my toes splay quite a bit there. The egg-heads at New Balance figured this out and wrapped an extension of the sole around this portion of the shoe to strengthen it. They also put a neoprene strap over the top forward part of the foot to make it fit more snugly there. This really makes a difference, because it still allows my toes to splay, but the shoelace isn't the only thing holding the shoe on my foot. They also have a Vibram sole which has a reputation for being very rugged. The major drawback to these shoes, and the only reason I would recommend for someone to buy something else, if they haven't already transitioned from cushioned shoes, is the price. They are quite expensive. (Around $100) I'm not used to paying that much for running shoes, but I saw it as an investment. Actually, all of the minimalist shoes seem to be more popular now and shoe companies can charge whatever they want. Most other minimalist shoes which I tried on are similarly expensive, but none of them fit as well as these.
There you have it; my amateur take. All that said, having worked on my posture for the last year, I have noticed a major difference in mile splits over several miles, ability to run long miles under my aerobic threshold without feeling sore the next day, and the way a habitual forward foot-strike really helps running hills/trails. I won't conjecture that the shoes made all the difference, but I'm sure they helped.
Thanks for humoring me and reading to the end. Now you get a half-eaten lollipop.
As you can see, the Adidas shoes are well-loved. (Top shoe) They are called the Climacool 'Ride'. 'Sounds almost like the shoe does all the work for you, doesn't it? Until this month, every mile that I had run since June 2011 had been run in them, and surprisingly, they didn't do any of the work for me, but they did hold up to the strain pretty well. The soles are slightly thinner than the well-cushioned, heel-strike-encouraging shoes in which I've been running my whole life. They are also much more flexible. The sole of the shoe makes a zigzag pattern from side to side with empty space between that allows the whole shoe to twist and bend. This made for some very uncomfortable runs until I got used to it. It also allowed buoyant, 'very small rocks' to get stuck in the sole, but there is enough cushion that I didn't feel them most of the time. Despite the thin sole, there is still enough thickness under the heel to scuff the ground at the end of a long run when my feet begin to drag a little bit. These shoes were my first step toward minimalist/barefoot running, though, and the first several months spent running in them were filled with sore calves and achilles' tendons. However, through an entire year of learning to run with a foot strike more forward on my foot, I had no injuries, and my feet never hurt, except that time I stubbed my toe. As someone who was a heel-striker all my life, I think these shoes provided just enough support under my heel to help me transition to a more forward posture, without scuffing a lot once I got there. They are also well-ventilated. I never got blisters in these shoes because my feet were too sweaty. The only time I did get blisters was because I didn't wear socks. 'lesson learned.
This brings me to the New Balance. (Bottom shoe) This is the Minimus MT10. This is the trail version of the regular Minimus zero drop shoes, but those tend to run a little longer and narrower and didn't fit my foot very well. These trail shoes, on the other hand, fit my feet like a glove that fits really well. They are wider at the toes and much narrower at the heel so they fit snugly around my heel and allow my toes to splay a little bit. There is a 4mm drop from heel to toe, and the sole under the ball of the foot almost feels like it's not there. It almost feels like a sock with a piece of leather on the bottom. The sole is so thin, in fact, that I can feel every pebble, half-eaten lollipop, and crack in the pavement. My foot wraps right around tree roots and larger stones. It'll take some getting used to. There is very little cushioning under the heel, so these shoes really force my posture to be more upright with a foot-strike on the ball of my foot. If my calves were sore after a week in the old shoes, I can only imagine what it would have been like to go straight to these new shoes. (I probably would have died, and someone at the Salvation Army would have gotten only slightly-worn running shoes, cheap.) Even after a year of working on my posture, I started running in these shoes three weeks ago and my calves burn after a run again. You'll notice on the Adidas that the shoe is worn around the outer ball of my foot. That's where my foot strikes the ground first and my toes splay quite a bit there. The egg-heads at New Balance figured this out and wrapped an extension of the sole around this portion of the shoe to strengthen it. They also put a neoprene strap over the top forward part of the foot to make it fit more snugly there. This really makes a difference, because it still allows my toes to splay, but the shoelace isn't the only thing holding the shoe on my foot. They also have a Vibram sole which has a reputation for being very rugged. The major drawback to these shoes, and the only reason I would recommend for someone to buy something else, if they haven't already transitioned from cushioned shoes, is the price. They are quite expensive. (Around $100) I'm not used to paying that much for running shoes, but I saw it as an investment. Actually, all of the minimalist shoes seem to be more popular now and shoe companies can charge whatever they want. Most other minimalist shoes which I tried on are similarly expensive, but none of them fit as well as these.
There you have it; my amateur take. All that said, having worked on my posture for the last year, I have noticed a major difference in mile splits over several miles, ability to run long miles under my aerobic threshold without feeling sore the next day, and the way a habitual forward foot-strike really helps running hills/trails. I won't conjecture that the shoes made all the difference, but I'm sure they helped.
Thanks for humoring me and reading to the end. Now you get a half-eaten lollipop.
Friday, July 6, 2012
Ketchup
As of late, I've been much better at running than posting on this blog, so there is much to catch up on. Here goes:
U.S. Team Fundraiser Orienteering, May 20 (Green Course)Western MA 2-Day Orienteering, Event 1, May 26 (Last name on the list. You can't miss it.)
Western MA 2-Day Orienteering, Event 2, May 26 (M 21+)
Western MA 2-Day Orienteering, Event 5, May 27 (Half of the long course. My eyes were bigger than my feet, which is saying something.)
Nobscot Reservation Orienteering, June 3 (Red Course. Best race yet.)
NE Canoe-Orienteering Championships, June 24 (Medium Team. The two kayaks were our undoing.)
Aggieman Triathlon Relay, June 30 (Brothers Mac taking-back-'our'-title hopefuls. #2... sigh.)Sorry for the following vaguery (I haven't actually 'logged' anything since April), but I've "logged" roughly 28 to 35 miles most weeks with some speed drills and hills thrown in here and there. About 5 to 8 miles each of those weeks has been trail-running. There were three consecutive weeks before AT (Wisconsin don'cha know) that I logged 50+ miles. AT had a week of carrying heavy stuff around, bookended by three days and three days of intervals in the morning and light 3-mile runs in the evening.
As for upcoming events, who knows, really. As one can see, my race log has been dominated by orienteering since April (trail/bush-whack-running). Even the Aggieman running portion was off road. Hopefully I'll get a couple road races under my belt in the next couple of months to get a better idea of where my split times sit. I still have much room for improvement on the orienteering front, mostly technique when approaching and leaving checkpoints, I think, but hopefully there will be more of those in that log by the end of the summer.
Also, I just replaced my year-and-one-month-old, dilapidated running shoes with a pair of 4mm drop New Balance(s). A review is forthcoming, but so far, they fit better than most shoes I've ever worn and the heel strikes a lot less than my last pair. The Adidas shoes covered every running mile since June 2011 (approx. 1300+ miles). Those are big shoes to fill for this new pair. Not that this pair has to actually go inside of the old shoes or anything. Actually, the old pair was really no bigger than the new pair. No, I just mean that I hope they last as long.
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