Natural / Forefoot Running

I heard quite a bit about Natural / Forefoot/ Minamalist running from both podcasts and reading the book "Born to Run".  I was sure it was great for some people but never felt the need to explore it further.  A book come out by one of the owners of Newton Running shoes called Natural Running: The Simple Path to Stronger, Healthier Running and decided to read it, just for informational purposes.  I had no intention of changing my running style.

After reading, I found myself trying the forefoot running just a bit.  The main thing I really liked about the Natural Form is the lack of 'braking'.  'Braking' is the force that slows you down as your heal hits the ground as you are running.  By not landing on your heal, running becomes a continuous motion.  Makes running more smooth and efficent.  

After a couple of weeks of practicing forefoot running, I found myself unable to heal strike.   It wasn't a painless transition, there were times when my calves felt like they were broken.    Once I got over the calf issue,  natural running has become second nature.

I upgraded my shoes to Kinvaras.  They have a lot lower heel than your traditional running shoe.  If you are forefoot / natural running, you don't need that large unnatural heal on regular running shoes.  And they are super light, and super bright!

Speed has been the biggest different I noticed.   While heal striking, I found it very difficult to ever go faster than 11:00 pace.    My endurance isn't magically any better, and running is still very hard, but my pace is usually significantly better.

 

Hampton Half Race Report

*** Sorry for lack of updates.  Gonna do a few posts to catch up ***
It was beautiful day in Hampton.  Beautiful, cold and windy!    The day started out fun by meeting with a group of Daily Milers in the morning.  A very friendly group of people.  It was surreal seeing people in real life I only know from little avatar pics from the Daily Mile website.

The weather was cold enough that I had to wear my big goofy winter hat (it has a face cover you can pull over your face if necessary) and sweat pants.  I HATE HATE HATE running in sweat pants.   I think this race was a hint that I might want to invest in some running pants, especially if I need to training in the winter.  

The first 6 miles were uneventful, and I maintained a sub 12:00 pace which I was content with.  As with all my running, I struggled, but I  felt ok.  Soon after that, I started falling apart soon after the first and pretty much only significant hill.   Below are my splits:

mi	TIME	AVG.PACE
1	11:53	11'53"/mi
2	23:38	11'45"/mi
3	35:17	11'39"/mi
4	47:22	12'05"/mi
5	59:03	11'41"/mi
6	1:10:57	11'54"/mi
7	1:23:17	12'20"/mi
8	1:36:13	12'56"/mi
9	1:49:00	12'47"/mi
10	2:02:43	13'43"/mi
11	2:16:33	13'50"/mi
12	2:30:25	13'52"/mi
13	2:43:53	13'28"/mi

As I think back to the race, I only recall the last 3 miles being really tough to plow through, but by looking at the splits, it seems mile 8 was where the trouble began.   Nothing in particular hurt, I was just tired, or tired of running.  Not sure which. 

The last 4 miles were absolutely beautiful.  Running down Rt 1, even though it was still brutally cold, the scenary was stunning.   It seemed like you could see for ever, including  every detail from the Isle of Shoals.   At this point my body was done with running and I just wanted to be done, but the fastest way home was to run.

My finish time was 2:46:53.  Less than 2 minutes better than my Manchester half, and Manchester is a lot tougher of a course.   At first I was surprised and dissapointed at this result.  After some reflection, I realize this is exactly what I should have expected.  My training for this race was almost identical as my half in Nov.   Never did a run more than 7 - 8 miles.  And both times I only did one of those.     So in the future, I need to do more, longer runs if I'm going to do a Half.    Some pics of me struggling:

Tomorrow, Tomorrow....

Tomorrow is the the Half at the Hamptons.  Once again, under trained.   Probably a little better than the last time, but still I could have used more miles under my belt.  I blame the weather, because I've really been enjoying the running lately.

I'm working on a more natural running position when I run.  This basically means no landing on your heel, but instead landing on your forefoot / midfoot when running.    It uses different muscles so it is something you need to transition to slowly.   I got a new pair of shoes that help facilitate that change (more on those later).  I haven't run in them though, don't want to screw up my feet/ankles/legs before the half.

I was almost successful with my weight loss.  I wanted to be down to 200 by the race, which I didn't hit, but I was 203 as of this morning.    I could go on a big run right now and sweat out those three pounds if I really wanted to :)

During runs, or drives to work, I like to listen to podcasts.  All my podcasts tend to be running / triathalon related.   Frequently they talk about DailyMile.com.   Essentially a facebook, but for people who exercise.     I love this site .  I get no support with any of my weightloss / running, so to find a place of like minded indivduals is fantastic.    This group of people understand what its like to struggle,  to be injured, tired, as well as the feeling of great run.   I can't put it into words, but it is nice to find a support system, even though  its a bunch of strangers.   However, about a dozen of us are doing the same half marathon this weekend and are going to do a 'meet up' before the race.     100% out of character for me to do something this social, but I'm starving for support.

Very excited to get on with this race.   Next big race is in 45 days (if I survive this one).

3 Weeks to go.

I'm always learning new things with this 'running hobby'.   The lesson learned the past couple of weeks has been, training for a half marathon when we are having a near-record snow accumulation sucks.    I managed to get an 8 mile run in today, which was very slow, but it was great to get the miles in.    The 'plan' I spoke of a couple of weeks ago is out the window for the most part.  I'm still aiming for the mileage, but all the cross training and rest days are at the mercy of the weather.    Just doing what I can.

Also, I  think the Tri thing is out the window.  I'm a sucky runner who is working on being an OK runner,  but training for another activity I'll be sucky at as well, my running won't improve as much as I want.   Not to mention the cost of getting into triathlons (bike + wetsuit)   is not something we need to be adding to our expenses this year.       It looks like I can fill the year with more half marathons (assuming  my body holds up)  that will keep me busy.   Not to mention the seemingly endless supply of 5Ks.  

Winter in the Hamptons

So my second half marathon will be the  Winter Half Marathon at Hampton beach on Feb 20.  It was going to be May 1st at Wallis Sands in Rye, but I saw this listed on CoolRunning.com and it looked interesting.  Then I went to the website and it said registration was almost full.     That pushed me over the edge.  Not sure why.

The Half Marathon distance scares me.  You can BS your way through a 5K,  but a Half is serious mileage.   I managed to survive the Manchester half, but I did horrible.  Walking a majority of the last 3+ miles.    Realistically, I know I won't be able to run the entire thing but I think I can do a lot better.  This time I have a little more time to prepare for it.    And this time I'm going to try to follow a plan.    I'm starting at the 6 week mark because I have 6 weeks to go and my base mileage was close enough to week 6.

So tonight, Thursday the 13th (week 7), I have a 4.5 miles run.  Of course it snowed two feet yesterday so I'm going to do the run on a treadmill instead of the slippery roads.  I hate being on the treadmill for anything longer than 3 miles.  Tonight is gonna be rough.  

I'm hoping to be around 200lbs for the half marathon.  I've been really focusing on the number of calories I'm intaking, and the scale is floating around 211 lbs.    With the amount of running I have scheduled,  I should have little issue with the goal weight.  

Goals for 2011

1)  break  the 200lb mark (15 lbs to go)

2)  break the 30 minute 5K mark (I'm very very slow)

3)  complete one, maybe two sprint triathalons without drowning, or needing to be saved from drowning

4)  complete 3 half marathons (all in NH)  Wallace Sands, Apple Fest and Manchester.  

5)  break 2:30 half marathon  time (again, very slow) 

(sprint) Triathalon here I come

This is my first week of tracking my run/bike/swim distances.
Week starting 12/13/2010
13 Miles run
15.6 Miles biked
1.6 Miles Swam

All those numbers look very small to me compared to how much time I spent in the gym this week.    I would have had more running, but I slept through my outdoor run on Saturday.  The only time I get to exercise is early in the morning or late at night so its extra tiring (mentally mostly)  to get miles in for all three disciplines.  My swim still concerns me.  I can do the required 1/2 mile in a session at the pool, but I'm a long ways off before I can do it continuously.   Good thing I have 9 months to get ready.   However, as  I do more research I've found out there  are several sprint triathlons in NH starting in June.   So maybe I only have 6 months.

(on a blogging note, this should have been posted a week ago).

Momma said there would be days like this....

I don't know if its a lingering cold in my chest,  the 5 pounds I seemed to put on just this weekend, or just an off day.  What what a crappy day of workouts.   Did 20 laps in the pool this morning, although I was ready to give up after 4.  I could hear a gurgle in my chest as I was breathing heavy.    I did do a 50 meter swim (a full lap down and back non-stop)  for the first time so thats good.  It wasn't pretty, but it doesn't have to be yet.

Then the plan at night was do an almost 5 mile bike ride (in gym)  then hop on the treadmill and do 3 miles like I did last Thursday.  I did the bike ok,   a little slower than I did it the other day but that felt fine.  But when I stepped on the treadmill my body and mind was just not into it.  So I did hill intervals for a mile,  started at 1% for a minute, then walked a min, 2% an min, walked, up to 2 sets of 4% and then I was done.  Nothing left.

And this follows a poor outdoor run on Sunday.   I really hope its my weight that makes me sucky athlete.  I would hate to lose 25 more pounds to find out it doesn't make a difference in my performance.

Let the Tri-athalon Training Begin!!!

Foots / Ankle better.  Nuff said.

1/2 Mile Swim,   14 Mile Bike Ride.  5K run.    Roughly 9 months from now in September at Clough State Park.

The 5K run I have covered.  I figured no matter how tired I am, I can still run (or walk)  it under an hour.

14 Miles Bike Ride, well, I have no bike.   So thats an issue.   I figure around my birthday I can find a used bike to use, and I can drive myself over to lake and do the bike route.  Until then the gym is full of bikes I can pedal until my stubby legs fall off.

Then there is the swim.  This is what excites me most about the triathalon.  Swimming is something I've never done.  The concept of swimming a 1/2 mile in a lake is so foreign to me.    I'm starting from scratch, very much  the way I did with running.    Every day I swim, which is usually twice a week, I learn something new or see some improvment.

The other day I did almost 5 miles on a stationary bike, then immediately ran a 5K after on a tread mill.    My last swim workout, Friday Dec 10th,  I completed around 20 laps total.  18 is 1/2 mile.  So I can swim a bunch now compared to how I was 3 weeks ago when I started, but I can't do those laps consecutively.  There is a lot of rest between the laps or even the lengths.  And when I get tired, I get super sloppy.

Should be interesting on what happens in the next 9 months.  I still have at least one half marathon to worry about before then.

Don't call it a comeback (yet)

After the half marathon, I felt great. The race was on a Sunday, come Monday I was a little tight but wasn't too sore. I expected to be incapacitated but I wasn't (probably an indication I could have pushed myself harder). I had no pain, just felt like I did an extra long run. I thought I got away with doing a half-marathon I physically wasn't quite prepared to do. I believe it was Tues when I noticed my right ankle I was a little sore when I dorsiflexed and plantarflexed my foot (basically pointing my toes up and down). The next day it was even worse, with pain that spread a bit to my shin area. This was my biggest fear of doing the half marathon, an injury.

Over the next few days the tendons in my foot became extremely tight, to the point of when I pointed my foot up, the tendons would actually squeek. At first I thought I was imagining the squeek because of how bad it felt, but Erika heard it too. I knew I would never run again. (although I know this seems stupid, when you are injured all sorts of wacky thoughts go through your head).

I stopped all activity (let the weight gain begin), and proceeded to R.I.C.E for the entire week. No improvement, but I did start cross training. Stationary bike, elliptical and SWIMMING ( I love the swimming). Even though the swimming hurt my ankle, all the cross training kept my spirits up.

After two weeks of rest and a lot of ice (while still cross training), I went to see my jack-ass of a Dr. The entire appointment lasted about 37 seconds, and he diagnosed extensor tendinitus. Although not all the symptoms fit, it seemed reasonable enough. I left with a steroid pack to help with the inflammation. A week passed with little relief. Now I have an appointment with a specialist (it was a week away when set up, but I haven't gone yet, it happens tomorrow).

This passed weekend, I worked out Friday, pool and cardio. Over the weekend I didn't do anything, other than play with the kids. Monday came and.... Poof. No Pain. No discomfort. No tightness. Nothing. I didn't think much of this because of the past three weeks, there would be moments when things got loosened up and felt good, but then would get all tight and janky all over again. I went to the gym Monday night, did a solid 35 minutes on the elliptical. Everything felt great, so I walked over to the treadmill.

1 mile. 11 minutes, 9 seconds. No issues. No pain. The following night, did 15 bike, 15 elliptical, and did a half mile on the treadmill. Still no issues. So far so good.