4 Miles Easy, untimed
I ran an easy 4 mile run with the M.P.U. this morning around Prospect Park in my BY (Blue and Yellow) Nike Free 5.0's. I must be making some progress with this forefoot running lark, as my calves aren't as sore as they were the day after Saturday's session. If anything, they're better than how they felt yesterday. Top stuff!In an attempt to discover if the sort of calf stress I'm suffering from is to be expected, I posted on the DyeStat collegiate running board. This is the online refuge of many an American youth who has ditched training shoes entirely, and trains in either flats or barefoot! With people of that sort of background trawling the forum, I was pretty sure that I might get some advice on what to expect when adjusting to a forefoot foot strike.
Lo and behold, I was surely correct! Five responses and growing, all of which seem to suggest that what I'm going through is normal, and I can expect the pain to abate anywhere between 2-5 weeks. I'm not really worried whilst the aches are bilateral (i.e. both legs) anyway, as it's extremely unlikely to be a damaged calf if I'm suffering it in both legs. I was also offered some advice that even when forefoot striking, the heel should touch the ground, albeit very briefly, unless you're outright sprinting. I never realized that, and it may be what's causing me a bit of grief.
Continuing on the same topic, I've got Martin, my coach, a bit worried who reckons from what I've been saying over the last few days, I could be in for calf trauma (be it a strain or a tear) in a day or two if I don't back off a bit. Hence I'm going to give the forefoot striking a rest for a day or two. After all, training is about the recovery as much as the effort, even when you're trying to change your whole running technique.
On a shoe note, the more observant amongst you will have notice I ran in my Nike Free 5.0's this morning. I'm very surprised at how good they are as running shoes, as opposed to 'training aids', when you forefoot strike (I'm doing it out of force of habit now)! Sure, they still have a heel raise, but it's not so severe that it makes you have to over plantar-flex to achieve forefoot landing like the majority of modern running shoes. In fact, my foot plant seems to be in the forefoot area when I run naturally in these shoes. I may try and build my mileage up in these shoes for a couple of easy runs a week, probably up to a maximum of 6 miles, but obviously I'm going to play it by ear. I'm certainly not brave enough to try the velcro secured Nike Free 4.0 out running, yet... Show/Hide this post [+/-]
3 Comments:
Craig
I run barefoot in the Great Park in Windsor. Far better than a pair of the world's most expensive slippers!
Aren't the range of your splits a little wide for the speed work? Starting off more conservatively should make the splits much more consistent and leave you feeling stronger at the end of sessions, and indeed races.
Might run the Woodland Five tonight, will let you know how I get on.
In principle I agree - The Nike Free is just a glorified slipper you can get away with wearing in public places. The Nike 'Swoosh' is more socially acceptable than tartan in most circles apparently! I'm definitely aiming to progress to barefoot strides & even recovery runs when my technique (and lower limbs) improve/s enough to allow me to. So once that happens my £60 slipper habit will be out of the window, tis more expensive than crack, to be sure!
Your brother also commented on the wide range of splits on my speed work a while back, and I'd say your right on that account. Holding back a little tends to characterize a good session for me, where-as when I'm feeling crappy I tend to start the sessions too hard to compensate, which results in me feeling even crappier! Hence, I make the situation even worse. It's not that I'm chasing the clock as such, I just run by feel, and I always feel better on the earlier reps. I should probably use the clock to hold back my effort for the 1st couple of reps though really.
Having said that I'm pretty sure if I can focus on my form during speedwork, as Chris suggested, the pacing might take care of itself, both in races (road & track) and training.
Good luck at the 5 fella, if you choose to do it. I'll be keeping an eye out for the results, so I'll discover what you did if you forget to update me. Though it'll probably be in about a decade if the turnaround on publicizing the results on the net is of the usual duration!
Report from the Woodland "just a bit less than six" Five:
Steady to heavy rain until 1925 (start 1930), then drizzle for the next 15 minutes or so. Course damp under foot, combination of wide open fire trail and single track with lots of roots - slippery when wet.
Took off quite quickly as an uphill start, aiming to drop many people. This worked. Two of us ran the 1st small loop and then to the hill on the 1st large loop.
Usual stomach (gluten) problems, so walked the hill - best place as little distance lost, ran with guy in 3rd until cleared. Took off again after five minutes, caught leader at end of 1st long lap. Dropped him like someone who's forgotten their parachute up the hill and cruised home around 25s clear. Wasn't wearing a watch but believe the time to be high 33s or low 34s; not bad given the conditions.
Might do Yately next Wednesday if recovered from WOMAD this weekend... :-)
See you there...
Post a Comment