Gigantic Recap

Have I really not updated since September 10th?  I kind of wish I updated more consistently, to keep you all along on my journey toward a Boston qualifier, but unfortunately I have not.  Better too busy running to blog then the other way around, right?  

Anyway, just thought I do a big recap of some of the key runs I’ve had in the past couple of months, as I start to get ready for my final marathon of the season.  

New Mexico Marathon Recap

Last weekend was the big weekend – my first marathon of the year, my first step towards a Boston Qualifier, and a true test of my current training program.  

I arrived on Friday in Albuquerque at 12:30AM, eight hours later then expected, due to bad weather at the Dallas Airport, and the ensuing flight cancellations.  I woke up the next morning at 5:30AM, with my jetlagged body thinking it was 7:30AM.  So I didn’t get a lot of sleep then, nor did I the night before the race because of the 3:45AM start.  

Talking to other runners, many of them were curtailing expectations for the race because of the high elevation (went up to 6100 ft), the hill at the beginning, the possibility of heat, and the early start.  I kept my expectations the same, shooting for a 3:30, even though my best time was a 3:54::59, and I had to deal with all those factors I just mentioned, and far less then an ideal amount of sleep.  I didn’t think the eleveation was high enough to be a factor, the downhill section would be steep and long enough to make up for the uphill, and I just kept reminding myself that my legs had not felt better before a race ever.  I was completly healthy, and wasn’t about to make any excuses, I just wanted to go out and run the race I knew I was capable of.

The race was to start at 5:30AM, so I took the earlier shuttle out there, and started my warm up and drills.  It’s the first time that I’ve actually done a warm up before a marathon.  I was hoping that this would help me run faster in my first 1-3 miles, rather then spending those warming up.  

The race started in the dark, on the far right lane of a desert highway.  There weren’t any pace groups, and people weren’t necessarily lining up in order of likely finish, since there were only 260 runners, so few that the starting position really didn’t make much of a difference.  With no sense of how fast I was going, I came through my first mile in 9:30.  This was slow, as I was hoping to keep an 8:15 going up the initial hill.  I started to hear the voice of common sense – it’s high altitude, it’s uphill, it’s the first mile of the race.  Then I told myself, “no, I’m not running that race”.  I’m going to run that 3:30, not settle for another 4 hour race.   I picked up the pace, but still had little sense of how much.  I didn’t see a mile marker #2, so I checked my watch after that, 7:30 pace for #2&3.  I had overcompensated.  I tried to slow it down, and settle into a good pace, but then I came in at a 9:22.  I didn’t feel like the early hills were all that steep or were taking a lot out of me, but I do think they were a big part of why my initial pace was so erratic.  

New Mexico Marathon – expectations

Well, my first marathon of the season (of 3, maybe 4) is coming up this weekend.  I’m doing the New Mexico Marathon on Sunday.  With multiple marathons on my schedule the idea is to get race ready by racing.  The most specific way to train for a marathon, simply put, is to run one.  So with that said, I by no means intend to Boston Qualify in this race.  I hope it will prepare me for the Toronto Waterfront Marathon in September and Harrisburg Marathon in November, which is the race I intend to peak for.

Originally I had thought about running a 7:15 pace for a long as I could hang on for, then just hanging on to finish.  I think that’s a little risky, certainly at this point in my training.  Instead, I’m hoping to keep a solid 8 minute pace, staying with the 3:30 pace group for at least the first 20 miles, then do an assesment.  I’ll see how I’m feeling.  If I’m feeling well, I’ll make a move, charge ahead of the group, and run the remainder of the race solo.  Otherwise I’ll try to hang on with the 3:30 group until the end.  In either case, I should shatter my previous marathon PR (3:54:59).  I think if I can do this, it will be a big confidence boost, and will validate how I’m training.

I’m happy with how my training has gone lately,  particularly in the past couple of weeks, where I’ve put in a 1:29:36 12 miler (7:27 pace), a 30:18 4.5 mile race on trail (6:44), a good set of 8 800m repeats w/ 400m rest (all at or under 3:15), and a memorable run on the Appalachian Trail where I somehow was able to run the second half of my run, which was uphill, faster then the first downhill half.  The only question mark is if I’ve put in enough miles.  Because I’ve been doing my long runs on the Appalachian Trail, including some very hilly rocky sections, and doing my runs based on time, not distance, my longest long run has been only 15 miles.  This run took me three and a half hours.  That’s just how much the conditions of the trail slow me down.  I’m hoping that the length of time and the mental toughness forged on the trail will be a good trade-off over mileage.  This race will be the test.

More Barefoot & Midfoot info…

Quick post this time…

I found a couple of scientific articles that support the barefoot running paradigm:

http://www.coachr.org/barefoot_running.htm

http://www.sportsci.org/jour/0103/mw.htm

http://www.damienhowellpt.com/pdf/barefoot5.pdf

First link’s a little dry, have to warn you.  The other two are more accessible.  None of the studies are conclusive, and none of them examine a great amount of subjects in a controlled enviroment for a long term period of study.  Perhaps that’s next, if it is at all feasible.  Nevertheless, the info does support a lot of what is beleived anecdotally: Running w/ shoes interfers with proprioception, can increase risk of injury, in particular ankle sprains, and is less efficient then barefoot running.

So with that established…does barefoot running necessarily mean landing on the ball of the foot?  Is a ball of the foot landing any better then heel-to-toe?  In particular, is there a difference for longer distances?  Does a shod ball-of-the-foot landing have similar benefits to running barefoot?  These kind of questions plague my tiny little brain…more on that later, but alas, time for some sleep, as I have a 10k race coming up on Saturday.

Forefoot/Midfoot running

There are a number of ideas of how to prevent injuries – running on trails, weight training, doing long runs slowly, or even incorporating walking breaks (Jeff Galloway’s perspective).   Another perspective is good bio mechanics.  There’s a growing trend of running techniques out there: Chi Running, Pose Running, and Evolution Running, all of which have one thing in common: landing on your forefoot/midfoot (aka “ball of the foot”), rather then the heel.

I touched upon running this way when I discussed barefoot running and the Vibram FiveFingers.  In either case, the tendency is to land on the ball of the foot, and this enables the “lower-leg spring” to be activated greater.  This is the combination of the plantar fascii, achilles tendon, and the calf muscle, which function together to absorb energy upon impact and release it as you take the next step.  While this initially causes some soreness while adapting to the new stress in that region, it’s quite clear that it’s better suited for handling the shock forces than the knees and hips, which take more abuse in a heel landing.  I think the animation from Newton Running illustrates it best.

After developing my “lower-leg spring” w/ my Vibram FiveFingers, I started to incorporate a forefoot/midfoot strike with my current pair of running shoes.  It has not been a seamless transition.  I tend to run faster at the beginning of my runs, and slower at then end then I would w/ my normal heel strike.  I think this is because the technique does allow me to run faster, but I don’t yet have the necessary muscular endurance in the muscle groups that are greater used.  I end up deriving more power from the glutes, for instance.   This is potentially a good thing, as the glutes are the biggest muscles in the human body, so I would think it would have more potential for power then pushing w/ the quads.

A strange aspect about the transition is that I’m finding it difficult to accelerate while running on the balls of my feet.  When I ran track events in high school on track spikes, I’d run on the balls of my feet, so I’m used to running fast that way.  I’m also used to shifting to the balls of my feet when sprinting to the finish of races and training runs.  Running fast seemed to come natural in this manner, but accelerating while having run the rest of my run on the balls of my feet seems to be more difficult for some reason.  Perhaps, again, this is because I’ve yet to sufficiently develop the necessary localized muscular endurance.  Time will tell if I’m able reap the benefits.

Spring 08 Wrap-Up

Another post I’ve been meaning to do for a while…

Before the start of this year, I decided to dedicate it to qualifying for the Boston Marathon. This is a daunting goal, as my age group would require me to run a 3:10 marathon. My marathon best was a 3:54::59. I did think I had the potential to reach a 3:10 marathon, however, since I’ve run well at shorter distances, with a PR of 1:10::53 for 10 miles (7:04 pace), faster then the 7:15 pace I’d have to run to qualify. I’ve also looked at race performance calculators and they all predict me running at or close to a 3:10 marathon when I’m capable of running at that PR pace for 10 miles.

After running the JFK 50 miler last November, I knew that I would a) need some time off from running before I could put in a good season, and b) really need to concentrate on speed to get back to my old 1:10 form. Because of the need for rest after the 50 and it being winter, which inevitably means losing some quality training time (say, if the track’s covered in snow and ice…I’ll still run out there, but of course I won’t be able to run as fast), I knew that I wouldn’t be able to put together a qualifying marathon in the Spring. I instead decided to shoot for a qualifying marathon in the Fall, but build for it in the Spring by getting back to 1:10 form, and then running a half marathon, to see where I was at. I would then take a little bit of time off/light 2-3 weeks, but stay in reasonably good shape, and go right into training for the Fall marathon season.

That was my goal, and I sought to achieve it with a modified version of the program I’d use for my BQ attempt. I’ll post that on here soon, but in short, it meant alternating alternating weekends of back-to-back long runs with track work, and having a rest week once every 5 weeks. One of the back-to-back longs runs was a “long tempo run”, and the other was a long run on trail, where I only timed myself, and didn’t worry about pace. I also lifted weights, after I hadn’t been able to with a previous hand injury. I progressed from machine weights to dumbbells to power lifting & plyometrics.

During this training, I incurred two injuries: a relatively minor one (that didn’t keep me from running, but did slow me down) in the left calf region, and a more serious one in the left hamstring, which forced me to curtail my mileage & drop out of the Cherry Blossom 10 miler. The calf injury was definitely caused by weight lifting. I simply did too much weight too soon w/ calf raises. When I was younger, it never seemed to be a problem, I could add & add weight, and if I could lift it, it wouldn’t hurt me. I guess it’s a sign of getting older – I’m a geezerly old 24

The hamstring injury also could be attributed to weight training, but it’s more complex. Two days after significantly increasing the weight for squats & deadlifts, I did a long tempo run of 10 miles. These runs had been going spectacularly well, with my last 10 mile run coming in at a 1:13::36, and I was consistently improving every 2 weeks. I was foolishly ambitious with this run, and wanted to see if it was possible to break my old racing PR in a training run. I felt some soreness in the glute & hamstring, but nothing usual, just the normal recovery from some hard lifting. I kept pushing throughout the run, and knew that I was coming close to breaking that PR, but in the final miles I knew I wouldn’t reach it. I came in at a 1:11::48. The next day I ran on the Appalachian Trail for 2 hours, 45 mins. I was still pretty sore, so I went particularly easy. A week later, while running on the track, I experienced some hamstring & glute trouble at high speeds, so I went slower. It got worse from there, and I reduced my mileage, speed, and I stopped weight training for my legs. I dropped out of the Cherry Blossom 10 Miler, but was able to put enough running in to do the Frederick Half in 1:38::20

In spite of these two injuries, and running the half marathon in a 1:38::20, when I hoping more for a 1:30 (which many race predictors would indicate is where I’d have to be to run a 3:10 marathon) I still consider my Spring 08 season a success. I proved to myself that I could get back to running 10 miles in nearly a 7 min/mile pace. After a couple of years of ultra running, I wasn’t sure I could get back to that speed. While a 1:30 would have given me more confidence, I still feel like I gave myself plenty to build upon for the Fall.

Lessons learned after the break.

Vibram FiveFinger Review

I’ve been meaning to write this for a while, but I wanted to put a few miles in the Vibram FiveFingers over a period of time and give myself a chance to get used to them before giving them a full review. I’ve also neglected my blog the past month because I’ve been busy with work and had been out of town a couple weekends (congratulations to a certain doctor on her graduation and new apartment!). But alas, here we go:

I felt the biggest difference the first few times I ran in the Vibram FiveFingers KSO (Keep Stuff Out). It was quite a stimulating experience. I felt the ground better then I thought I would (not quite the same as being barefoot, but much closer then I expected). I was naturally inclined to run on the balls of my feet, rather than the heel strike I’ve come accustomed to in my running shoes. This was a great sensation. I felt like I was running on a couple of springs, rather then in shoes. My feet muscles, Achilles tendon, and calf muscles worked together to act as this spring. Of course, the days after my initial runs left these groups sore, like they got a good work out. It also left them stimulated, like I’d learn a new way of doing something.

These initial runs were short, slow, and run on a grassy, mildly hilly course. Typically just 1 mile was enough early on for my feet & calves to feel like they got a good workout. I also didn’t want to chance a foot injury from trying to do too much too soon. I noticed a big difference on hills – powering up them on the balls of my feet is good running form, and something that I’ve worked on, so it came very natural to me. Going downhill felt unnatural. I was more tempted to use my heel here, not necessarily to initially land on them, but to land on the ball of the foot, then slide down onto the heel.

After a couple of weeks on the grassy course, I decided I’d try a mile in them on the W & OD (paved) bike trail. I definitely felt the pavement more, which is one of the advantages of the FiveFingers – you’re more capable of sensing what punishment you’re submitting your feet & legs to. And punishment indeed it was. I wanted to try running more quickly in them, and I couldn’t avoid the temptation of the speed that naturally came with the springiness, so I went at a quick, but not all-out pace and in my offseason form, ran a 6:57. The speed and the hard surface combined to be a much greater shock to my lower legs then any of the runs before, and left my calves & Achilles sore for about a week. That’s a lesson about adjusting to these – start slow, short, and soft, then gradually proceed to longer, faster runs on harder surfaces.

A lot of the sensation and the benefits that come from the FiveFingers could be achieved by running barefoot. You’d get better feedback from your feet, but the trade off is you’d have to develop tougher skin. In the FiveFingers, you don’t need to do this because they act as a tough layer for your feet. Not only do you adapt faster, but you don’t have to worry about the risk of puncturing the skin of your feet with anything sharp.

Barefoot running

I’ve long thought that running barefoot could be quite beneficial. I used to regularly do strides on grass, and noticed my feet getting stronger. I’ve been doing some reading on barefoot running lately, and it’s commonly believed by barefoot runners that running barefoot may have the following benefits:

• Better proprioception – you know where your feet are relative to the ground
• Landing softer – you learn to land more softly, thus having to absorb less impact
• Midfoot strike – you have a natural tendency to strike with the midfoot, rather then the heel, which is commonly believed to be more efficient. Almost all elite runners run in this manner.
• Better efficiency – you’re more able to convert the energy from the shock of landing from one step into forward motion for the next
• Stronger feet muscles
• Injury prevention

Of course, the last point is key, and has a lot to do with the others – with better proprioception, by landing softer w/ a midfoot strike, and by having stronger feet muscles, you’ll be much less likely incur maladies such as plantar fasciitis, ankle sprains, and impact-related injuries. This is of course assuming that you have built up to running barefoot gradually.

So, in summary, running shoes are believed to make you run in a far less natural manner. Because running barefoot is more natural, it’s how our bodies were “meant to” work, so it’s more likely to work well. There are, however, obstacles and drawbacks to running barefoot, in particular, sharp objects on the ground. Any runner can tell you getting a cut on your foot is a very bad thing.

With all this in mind, I thought it would be cool to have a minimal shoe – really more like a “foot glove”, a small layer of rubber on the outside, just enough to protect the feet, but not any real structural support like conventional shoes. Later that week I was reading up on the Bull Run Run, a race I did couple years back (my first 50!), and I came across this article for a test run of the Vibram Five Fingers. This is exactly what I was thinking of! I did a little more research, and was just so intrigued by the product that I decided to go out to Winchester (one of three places in Virginia that sells them) to buy a pair.

Now that my race is over, and I’m in my two-week offseason, I’ve been experimenting with this shoes. It’s quite a unique experience. I’ll post more on that later. In the meantime, here’s some links about barefoot running, the debate between barefoot and shod running, and the Vibram Five Fingers:

http://www.quickswood.com/my_weblog/2006/08/athletic_footwe.html

http://barefootted.com/

http://www.vibramfivefingers.com/barefooting/barefoot_running.cfm

http://runningbarefoot.org/

Other bloggers’ experiences and debate:

http://www.keith-in-training.blogspot.com/2008/03/vibram-fivefingers-ksos-part-i.html

http://bryanontherun.blogspot.com/2008/04/sorry-keith-counterpoint-on-barefoot.html

Frederick Half

So, Today was the big day, Frederick Half (so weird not doing the full marathon…). We got up at 4:30AM to get to the race an hour before the 6:30AM start. Ouch…earliest I’ve risen for a race since the Bull Run Run in ‘06. Because of injury, I had much lowered expectations, I was hoping just to break a 1:40. The month before the race I was struggling to scrap together some good runs. The longest I did run was 7 miles. With my reduced fitness, a 7:30 pace felt hard in training runs. I figured I maybe could hold around a 7:40 pace.

With that in mind, I started with the 3:20 Marathon pace group. I’ve never started this close to the start line in a major race. The only pace group in front of us was the 3:10 group, and there weren’t many people in front of that. The pace felt easy. I cruised behind the pace group for most of the race. It felt so easy I was tempted to break away, but race a disciplined race behind them for most of the first 10 miles. It was like I was in some weird twilight zone, running with a bunch of 3:20 marathoners, instead of the 4 hour pack. Bodes well for the Fall marathon season.
I decided I’d break from the pace group and take off at the 10 mile marker, but as we passed through the Wal-Mart parking lot (yeah, that was weird, but I’m not doing the course justice, it was a very nice course) the pace group wanted to hold back a bit, as they were going a little fast. They were pacing for a marathon, so it was probably wise. I had about three and a half miles to go, so I just took off. When I hit the 11 mile mark, I could still hear that chatty group in the distance behind me. I decided I’d try to be out of earshot of them by 12, and succeeded.

I didn’t have a lot of speed for the last 1.1 miles, as my left groin and my right hamstring decided they’d hurt, in lieu of my left hamstring. The pain wasn’t unbearable, but it was just enough to know that if I had pushed it to hard, I might be walking, or even crawling whatever remained of the race. The race finish was on the Frederick Fairgrounds horse track, in front of the stands of spectators. That was pretty cool. I sprinted past everyone that was in sight, and randomly stuck my tongue out as I came across the finish line – should make for some interesting pictures.

The results:

Chip Time: 1:38:20

Overall Place: 93 (out of 1844)

Age Group Place: 5th (out of 34)

Time-wise, I did what I was hoping for, given my injury status and my lowered level of fitness. Coming in 5th in my age group was surprising. I think that says more about the level of competition then anything. When you do the lesser-distance version of a race, it ends up being less competitive. It also makes me think of the Backyard Burn Trail series, where it would be a challenge to place 5th, even if there were only like 12-15 runners in my age group.
Overall, I felt good about the race, all things considered. Resting leading up to the race, rather then trying to squeeze in some more miles, paid off. I also felt that my long-tempo runs did as well, particularly late in the race. The race itself was great: the staging area was great for spectators, the course was well staffed, it never felt crowded, and it was flat & scenic. The highlight was running alongside and chatting with Ronnie Wong. This guy’s crazy. He was doing the full marathon, and it was his 3rd race this week. He usually does about 40 a year, and did more then 80 one year. He has a marathon PR of 2:38. Then he told me about the longest of his life – 1300 miles on a 1.1 mile loop, on pavement. Just nuts. The guy’s 62 years old, and regularly wins his age group & master’s categories. He’s ranked in the Washington Running Report: http://www.runwashington.com/other/rankBestMen07.html.

So that’s that. Still to come: a Spring season “Lesson’s Learned”, and some experimentation with a rather interesting new pair of shoes…

Progressive Run

So a couple days after starting this blog I find out that WordPress doesn’t support JavaScript: http://faq.wordpress.com/2006/05/07/javascript-can-i-use-that-on-my-blog/. So no Embedded weekly mileage logyourrun (www.logyourrun.com) app for me on here. Oh well, guess they have their reasons. You can catch it on my facebook.

Anyway, lately my runs have been ad hoc, running “as I feel”, based on how my hamstring holds up. I’ll usually just go, start at any pace I happen to be able to run. I don’t even warm up. I’ve been running so slowly lately that it feels like warm up pace anyway. I started my run 7 mile run Today in this manner, starting my timer as I took off, sans warm up. I was feeling better then I had been, and Monday’s run went well, so I thought it would be a good time to start incorporating some faster miles into my runs. So it was during that first mile that I decided it would be a warm-up and the run would be a progressive workout. I’d run the first mile easy (came in around 9:30), run the next 3 in an 8 min pace, the two after that in a 7:30 pace, and see where I’m at in the last mile, and decide then where to go for another 7:30 or start to back off into cool down mode. I pretty much did just that. I slowed a little in the 2nd 7:30-pace mile, but I ended up running the last mile in about a 7:40, and cooled down afterwards. I didn’t record exact splits, as I was kind of making it up as I went along, but my overall time was a 56:06, indicating that I did indeed make up for the 9:30 warm up mile.

Sometimes with an injury, you carry some residual fitness that you acquired before getting injured, and then when you recover from the injury you bounce back like you haven’t missed a step. I was hoping against all hope & common sense that this was the case for me, and that I’d just have to recover from the hamstring injury, and I’d run a good half marathon. After all, I would have been tapering most of this period anyway. I’ve heard stories of runners getting hurt before their big race, forcing them to take it easy, and then running well as a result. I think this run indicates that this won’t be the case for me. My dearth of intense workouts over the past month due to injury has caused my fitness to dwindle. My lactic acid threshold has certainly worsened. The 7:30 pace felt a lot harder then it should. I had been cruising at a 7 pace, no problem, before the injury. I was hoping to break a 7 pace at the Frederick Half and be in good position to build toward a Boston Qualifier.

While I have low expectations for the Frederick Half, I’m not completely distraught. I’m confident that my hamstring will heal up and I’ll be in good shape to start a push towards a BQ. In fact, it may help me. I’ll be humbled enough to not be as gung-ho, but my success earlier this Spring will give me motivation to persevere.