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Sunday, July 31, 2005
On this day:
Saturday, July 30, 2005
On this day:
4 Miles Easy, untimed- Love jogging, hate guilt...
I went for an easy run around the park by myself when I got back from Bromley, to run some of the crap out of my legs before dinner. I jogged around Prospect Park solo, in full sweats and my newer NB 832's.Only half a mile into my run however I was to be 'disturbed'. A group of people were in the bus stop, looking after a yound dear that some pi110ck had driven into. I say s/he was a pi11ock, as they immediately left the scene afterwards. I must have been helping the people look after the dear whilst we waited for the RSPCA to come for about an hour - we tried Castle Street Vets, but as it was wild animal they didn't want to get involved. I guess Vets only really care about animals when someone is paying them to, especially mercenary swines like those at the afforementioned vets. I'll be making sure no-one I know puts any trade their way ever again. If they dont want to put anything back into society, especially given the profits they make, do they deserve any trade. I know that they're running a business, but hopefully I've after I've finished writing to the local newspapers, the negative publicity will cost them more than the medical care of that dear (which they could have no doubt reclaimed off the RSPCA) would ever cost them...
Ranting aside, I got absolutely soaked, as it was raining all the while we were waiting for the RSPCA, so I got stone cold. Luckily someone had a blanked on them, so we were able to cover the dear, but to honest the RSPCA didn't feel it's chances were good, given that it had to wait so long to recive medical attention and the shock mechanism of grazing animals. Aparrantly if sheep or dear get severely injured in the wild, they just give up & go into a coma, as the odds are they're just going to be eaten alive anyway.
I proceeded to finish my run, despite the rain & interuption to run a bit of the anger out of my system. The incident showed me both the best & worst sides of human nature. In the one hand, about 6 people in all stopped to help with the dear, despite any inconvenience caused to themselves or their lack of responsibilty to the animal. On the other, the person (if I can even call them that) who hit it and drove off, and the so-called 'animal lovers' at Castle Street Veterinary Surgery have shown me the how truly awful people can be. Show/Hide this post [+/-]
2 Comments:
- August 03, 2005 9:19 AM, Cornish Bob said...
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oh dear (sorry thats bad taste)
- August 03, 2005 9:29 AM, White Stag said...
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Boom Boom! Tart...
Southern Mens League, Division 1, 5k (B String) - Bromley (5 Miles Total)
FOLLOWING a 2 hour drive to Bromley, leaving me a meager 40 minutes to warm up, I competed in the Southern Men's League 5k, Bromley meeting. Details below:1.5 Mile Warmup Jog (full sweats, but it was raining) in newer NB 832's, plus strides
Southern Men's League 5k, Bromley- 16:25 (again) in Nike Mayflys
2nd B String - 20 seconds adrift of 1st B String. Ran finish/legs off 3rd B string
No cooldown due to time constraints
5 Miles Total
Southern Men's League 5k, Bromley- 16:25 (again) in Nike Mayflys
2nd B String - 20 seconds adrift of 1st B String. Ran finish/legs off 3rd B string
No cooldown due to time constraints
5 Miles Total
I was relatively happy with the race, as I didn't take any splits and still managed to equal my personal best for the distance on the surface. I concentrated on my technique the whole race, but I was pretty much landing on the balls of feet naturally anyway, perhaps a product of the footwear. One observer (John, one of B&MH's premier MD runners) said I was 'too relaxed', and that I should bin the watch as every time I looked at it I seemed to 'ease off the gas'. I think I may run the last fixture 'sans time-piece'. My calves weren't trashed afterwards, and I felt incredibly economical during my run - I'm sure if asked I could have pulled off another 8 laps at similar pace. B&MH won the fixture, and for the record my team mate Toby Lambert won the 5k outright, thus between us we managed to pick up 9 points for the team. Show/Hide this post [+/-]
My Birthday! Oh, and 22 Minutes Easy, 3 Miles Approx
HAPPY birthday to me! After opening my cards & chucking back some beans on toast, I went out for a 22 minute jog down towards the train line the convoluted way and back again. I ran in my newer NB 832's with the M.P.U. I felt relatively fresh, having had my first rest day in a fortnight, and my calves were completely sans aches. I guess they're strengthening up at a reasonable rate! Show/Hide this post [+/-]Thursday, July 28, 2005
On this day:
5.25 Miles Easy, 35:03
FOR this afternoon's run I traversed the Canal loop with the M.P.U. in my BY Nike Free 5.0's at an Easy pace. I just ran naturaly, which in these shoes appears to be forefoot strike with some heel touchdown. My calves felt good, yesterday's massage clearly having some positive benefit. I didn't run any timed sections, I have no injuries or illness, so clearly nowt to exciting to post. Sorry... Show/Hide this post [+/-]Video Analysis- Footage Uploaded
HELLO 'Pop Pickers'! I downloaded the appropriate shareware last night, and I've converted the DVD footage into downloadable files. I warn ye, they are big, even though I've compressed both of them using the standard ZIP compression algorithms! You also need codecs to view files, but they're freely downloadable and I've provided the links.Footage -
MPEG version (60MB), higher quality
DivX version (20MB), slightly lower quality
NB: For your information, I'm the guy in the yellow vest...
Codecs -
DivX Codec (Shareware)
Stinky's MPEG Codec (Freeware, and it's better than it sounds!) Show/Hide this post [+/-]
Wednesday, July 27, 2005
On this day:
Lower leg massage
JUST for the record books, I had a massage tonight at Palmer Park to help my calves recover from the rigours of this forefoot running. They were tight as piano wire but the massage aided loosening of them somewhat, knots being present around the anterior-medial line (where the belly of the calf touches the shin, on the inside). However, it was impossible to deal with all the tension in the 20 minutes available. I probably ought to start some light stretching of the area soon, and self massage of an evening might not be a bad idea - it's not like 'Corrie' is all that enthralling, is it? Show/Hide this post [+/-]2 Comments:
- July 28, 2005 10:17 PM, Paul said...
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How much did the massage cost, out of interest?
Whenever I've tried self-massage, I usually end up making it worse. - July 31, 2005 5:52 PM, White Stag said...
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June works out of Palmer Park on a Wednesday evening, and charges £5 for 20 minutes, which is far, far better than the going rate. Get down there for 6:30pm though and get your name on the list as her booking sheet fills up fast!
6 Miles Easy, Untimed, and Video Feedback
I ran 2 laps around Prospect Park again with the M.P.U. in my WB (White & Black) Nike Air Zoom Vapor's (link to nearest available model), at an easy pace. I didn't really breathe, but then I didn't expect to - I was taking it easy! It's surprising how nice shoes you used to hate are to run in, when you're actually running properly! I now like the firm heel, as I'm relying more on my own natural cushioning system (i.e. my legs), and the firm cushioning allows me to feel what I'm doing.My calfs are calming down quite rapidly, especially since I've started letting my heels touch the ground during my footplant. I initially did this based on feedback from the DyeStat forums, but it was confirmed later to be the ideal technique by the coach who did my video analysis last week. When he showed me the exceedingly professionally edited DVD of my running gait, he talked me through it and the key thing is that my forefoot hits the ground first. From then onwards I'm to just let my body do whatever it wants to do. Furthermore he advised to only concentrate on maintaining the form during speedwork & races (especially during sprint finishes - I'll get extra speed with little more effort). If I do that it should carry through to all my other runs naturally.
I'm going to give myself a little bit more of an advantage in that respect by binning my shoes that force me to heel strike (i.e. those with a significantly built up heel). That way forefoot running should become a way of life more quickly than if I spent half of my time running in the orthopedic running boot that is the modern trainer! I may even try and make my standard training shoe more minimal, gradually over time. Something like the New Balance RC150 would be a good candidate as a target shoe. I can get them 'cheap as chips' as well!..
Expect to see the video analysis online soon. It will be up as soon as I figure out how to rip a DVD into an MPEG file. Show/Hide this post [+/-]
4 Comments:
- July 27, 2005 10:45 PM, Mark I. said...
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Sorry but I just gotta ask. What is the deal with all the shoe references? Are you trying to get a sponsor/advertising deal or something or do you just REALLY like talking about shoes?
No judgement. Just noticing. :) - July 27, 2005 10:51 PM, White Stag said...
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A multitude of reasons...
1) I mention them to track the mileage on each pari
2) If I'm mentioning them, I may as well note down if I get on with them, to stop me buying wank pairs in the future
3) It gives me an excuse to post frequently visited links on my site, which as any decent web-rat will know is the surest way to increase one search engine rankings
4) It offers readers a resource on the shoes available to the neutral runner, and perhaps an idea if they're any good. For instance, I hate the Mizuno Wave Precision - it bites (shucks, there goes my Mizuno avertising & sponsorship)
4) I really like talking about shoes... - July 28, 2005 1:30 PM, said...
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The last person I knew with such a shoe fetish went on to form a dictatorship (surely lead a peacful, democratic Government?).
Read more
Tee hee.... - July 28, 2005 1:37 PM, White Stag said...
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LOL! All right, by popular consensus, less shoe references in the future - I'll save those for my 'shoe blog'...
I wonder if Imelda Marcos will improve my Google rankings? Hmmmm...
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:
- July 27, 2005 2:03 PM, said...
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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. - July 27, 2005 3:07 PM, White Stag said...
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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! - July 27, 2005 9:54 PM, said...
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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...
Tuesday, July 26, 2005
On this day:
Speedwork - 5 x 1k (6.5 Miles Total)
DO me a favor. Try getting a gorilla to dissect & then massage the inside of your calves with a rasp file. That is about the level of 'dull ache' my lower limbs presently are suffering. Tonight I ran 5 x 1k off 3 minutes recovery, details below -1.25 Mile Warmup in newer NB 832's
5 x 1k, 3 minutes recovery, in Nike Zoom Ventulus
[3:05, 3:09, 3:12, 3:12, 3:13]
2.25 Miles Cooldown in newer NB 832's
6.5 Miles Total
5 x 1k, 3 minutes recovery, in Nike Zoom Ventulus
[3:05, 3:09, 3:12, 3:12, 3:13]
2.25 Miles Cooldown in newer NB 832's
6.5 Miles Total
The conditions were a bit cold & breezy, and I was running the workout by myself, so I'm not displeased with the splits (the 3:05 was run off a 70 second first lap!). My calves felt a bit sore, so I didn't perceive the forefoot action as a particularly smooth one. It almost felt like a caricature. It's probably just because I was a little tired from the last three days (fast day, long day, long-ish day), and it may have carried through to my feeling sub-par on the session. Having said all that, Barry reckoned that it looked stacks better than my old form. He was surprised at how much less impact noise I was making ("about 70% less"), as I even managed to 'sneak past him' at one point! He also said that it's had the positive effect of moving my centre of gravity a little bit forwards, where it always should have been. That, combined with the improved arm action (and my increased turnover no doubt) have resulted in me looking 'like a real distance runner', apparently. I'm not sure what that means really. It probably means slow with no change of pace (kidding, kidding). Plus, I don't know what I looked like before with my leaning back action. A boxer perhaps, or a retreating fencer perchance? Seriously though, I'm dead chuffed, and it has given me added motivation to proceed down this form correction line. As Barry said, I'm going to get some pain with it, but as long as it all settles down & balances out (i.e. I don't get badly injured), the reduction in impact & braking forces has got to be worth the investment of agony made during the transition period!
On investments, I need to invest a bit of time on my diet. I've got about 10 weeks to my half marathon in Belgium, and for that sort of distance I could do with dropping a few pounds. I'm going to weigh myself tomorrow morning and see what the damage is. Presuming I'm over the 10 stone mark, which I'm sure I am, my aim is to drop a pound a week over the next 9 weeks. This will easily take me down to my 'distance weight'. To do this, I'm going to have to stop being the 'human dustbin' of the house, and not eat all the crappy, 'bad-for-you' foods that other people won't eat. I hate wastage, but I hate being a lard arse even more!.. Show/Hide this post [+/-]
2 Comments:
- July 27, 2005 1:01 PM, said...
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what time are you looking for to run the half marathon in?
- July 27, 2005 1:09 PM, White Stag said...
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Ideal world, anything quicker than last years time on the course(1:13:48), so a PB. Having said that if I run within about a minute of it I'll be relatively pleased, as I've had a totally different training orientation this Summer compared to the last.
Monday, July 25, 2005
On this day:
8.5 Miles Easy, untimed
COUNTER-INTUITIVELY today's run felt very easy on the calves compared to yesterday. I even ran with a forefoot strike, as it felt more comfortable. I ran along the canal to Temple Rise, via Cambrian Way & back home along Berkley Avenue, with my Old Man in my Nike Air Pegasus 2005, at an easy effort. I only ran one run today, albeit a longer one, as I was stuck at the hellish Gatwick airport all morning, waiting to pick up a friend from a delayed flight. Great... I blame him... Show/Hide this post [+/-]Sunday, July 24, 2005
On this day:
80 Minutes Steady (11 Miles Approx)
THE week's long run took place at the Lookout, Bracknell Forest, in the company of Chris Bradfield (& his brother Mike, albeit very briefly), in my WO NB 834's. It's a good undulating area, where it's entirely possible to stay off road for two hours plus (as Chris did!). My calves are screaming blue murder after the loading they've been through the last few days, so after the run I submerged them in a cold water bath. I'll have to see how they feel tomorrow before I make any decisions on the day's mileage. I've put the run down as 11 miles, as Chris is meant to be targeting 7:00-7:20/mile pace for these runs, if I recall correctly, but if we were only doing 7:20's I'm going to be in deep trouble at my next race ;) It made a good change to go running in someone else's company (beyond my usual training partners) and it's always good to get a different perspective on the whole running 'thing'. We'll have to hook up again, as despite the obvious enjoyment benefit, it'll encourage me to build my long run up a bit. I believe I've got a bit lapsidaisical in doing my longer runs recently... Show/Hide this post [+/-]3 Comments:
- July 24, 2005 11:59 PM, said...
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Craig
Wondered what happened to you! Turned around after five minutes thinking you two were on our tails, and boom, there we were alone. Still, they may find Jamie's body eventually.... - July 26, 2005 6:26 PM, said...
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Hi Craig,
Despite the rain, it was a good run on Sunday - thanks for the company, the interesting chat, and the consistent pace. I came in after 2hrs 5 mins, wet but happy (oh, and craving paté on toast). Next time we hook up, we can meander around Windsor Great Park on slightly easier terrain. I'll have my schedule for the next couple of weeks sent to me soon, so I'll let you know what I'm up to... - July 26, 2005 9:38 PM, White Stag said...
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Mike,
For a brief moment I thought they might be looking for my body, when Jamie said he 'recognized me from my blog'. I thought the only people who read it we're Americans (and my Mum). You guy's looked like you were goinf at a strong pace, too strong for my aching calves I must confess. I'm sure we'll cross paths (& swords no doubt) again soon though!
Chris,
Twas a good run indeed fella. 2:05 on your feet demonstrates good discipline, especially after getting a stitch! I'll definitely take you up on the offer of another long run. I've got to build it up a bit for my half marathon in October - you can't stay too far removed from endurance forever when you're in our sport.
Saturday, July 23, 2005
On this day:
5.5 Miles Easy, untimed
I went for a run around the canal loop in my newer NB 832's in an attempt to run a bit of the speedwork session out of my legs. Holy Jesuits, do my calves ache! It's like the worst DOMS I've ever had in my life, worse than after my debut marathon, at least that was my thighs and not a muscle of the lower limb. Kept the pace down, but ran a few 2-3 minute stretches up on my forefoot, which is actually surprisingly difficult in a shoe as padded as this! The NB 834 is much more suited to the task of forefoot running as the NB 832 seems to make you run on your toes (subtle difference between toes and forefoot, one bad, one good...) due to the heel raise present. I'm going to run tomorrow's long run in an 'old-school' fashion to give my calves a break methinks. I need to let the DOMS settle down a little really. Show/Hide this post [+/-]Benchmark session - (1600m, 1200m, 800m, 400m) 3 minutes recovery
I went to 'Down Grange' to run my Saturday morning speedwork. It turned out to be benchmark session, detailed below:1.5 Miles Warmup in older NB 832's
1600m, 1200m, 800m, 400m, 3 minutes recovery between reps in Nike Zoom Ventulus
[5:03, 3:45, 2:28, 1:08]
1 Mile Cooldown in older NB 832's
5 Miles Total
1600m, 1200m, 800m, 400m, 3 minutes recovery between reps in Nike Zoom Ventulus
[5:03, 3:45, 2:28, 1:08]
1 Mile Cooldown in older NB 832's
5 Miles Total
I ran the session using my new 'forefoot landing technique' to demonstrate it for Barry. Even when doing my strides he said it 'sounded better' (i.e. it didn't sound like a special effect from Spielberg's Jurassic Park). After the first rep he said it looked a lot more fluid, and it was an obvious improvement to my form. I ran the whole session like it, and I have a few thoughts about it. I seem to find it quite hard to ramp up the effort for the faster reps running like it, but the running also takes less out of me. It's like driving in a higher gear, if any analogy is going to fit - more economical. I can also see the point of wearing spikes now, they feel great when you forefoot strike! My calves seem to feel a bit duffed up after the sessions, but they seem to recover OK for the next run. I also got blisters on my forefoot today, but I'm sure the skin in that region will thicken/callus up given time. One thing is entirely apparent; by the consensus of three people (my two coaches and myself) I'm going to have to be very careful changing over to this new form, as it's going to put stress on a whole new set of muscles & ligaments, ones that have had very little use up to now. Basically, I'm going to have to really listen to my body, something that I've been notoriously bad at in the past - but I feel this new form is worth it! Show/Hide this post [+/-]
2 Comments:
- July 23, 2005 7:00 PM, neil renault said...
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I love the Jurassic Park comment Craig, two true, amen to that. Its not that bad really, don't worry about it too much! It was fun running on Breane Sands as that absorbed alot of the sound!! :-) Good run at the Tadley 10k, i can't believe they put the h/r stuff in!?.... Deal 10k for me on sunday. You can't beat a good old local yokeall race (no sarcastic comments from your associates on this one please!) see ya mate
- August 03, 2005 9:49 AM, Cornish Bob said...
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a feferance to moi?
Friday, July 22, 2005
On this day:
5.25 Miles untimed
I ran the Canal loop with my M.P.U. in my WO NB 834’s this afternoon. I kept my heart rate below 150 bpm , averaging 145 bpm for the run. No lasting damage from yesterdays experiment with running form, although my calves did feel a little beat up (just a DOMS sensation though)! Today I limited the ‘improved form running’ to shorter stretches, as per Martin’s recommendation (3 x 3 minute stretches on the off road sections, ~10 minutes recovery/normal running). I think this might be a valid transition method between my present form and a more ideal running mechanic, although I shall have a chat with Barry tomorrow for his take on it. It was a nice cool temperature for the run for a change, which made it somewhat more pleasant. Show/Hide this post [+/-]Thursday, July 21, 2005
On this day:
Nike Free 4.0 Review - First impressions
I 'ran into' some new footwear today (sic), specifically the Nike Free 4.0...
I thought I'd offer my opinion on the compared to Nike's own 5.0 model. The first thing that struck me, apart from the colour, was an unpromoted feature I consider to be a significant advance, specifically the textured insole. Each insole has a multitude of protuding spheres on the foot-contact surface. Why you ask? Well, if one stimulates the nerves on the bottom of the feet, one improves movement sensitivity & lessens the likelihood of sprains. Don't just take Nike's word for it though, or even mine! I remember reading a paper during my undergraduate studies a few years ago of an independent group performing studies using modified insoles in normal shoes, with significant results suggesting the benefits of stimulating the nerves on the soles of the feet (Waddington & Adams, 2003). I may try and figure out some means of 'texturising' all my other training shoes insoles, as this is one Free innovation I'd like to carry through to all my training!
Going on to the rest of the shoe, the upper is less supportive than before, which is in keeping with the idea of the 'more minimalism' ethos of the Nike Free series progression. The upper now has less overlays, which if anything makes the shoe even more comfortable than its predecessor. Also, the laces have been replaced with a velcro strap, to increase the work the foot has to do. However, in practical terms, the Velcro support strap is a far cry from the lacing system present on the 5.0. Unless I was to modify/butcher the strap, I can't get the shoe to grip my midfoot with enough force to give me great confidence that the shoe is going to stay on my foot (and my foot isn't that malformed)! I'm sure Nike didn't design the Free 4.0 with the potential of losing the shoe in mind.
Also, looking at the upper in further detail, the 'dynamic heel pocket' (read: crappy elastic) is still present. Now I've read numerous reports (& had direct experience) of this tearing through after a short period, rendering the shoe somewhat ragged. I had to make sling back sandals out of my last pair! I'll let you know if the heel pocket in the 4.0 lasts any time at all, but if it doesn't, I hope Nike find an alternative for the 3.0 in a years time (presuming that's the product release cycle).
Working back down to the bottom of the shoe, the midsole is lower, less sculpted to the shape of the foot in the arch area & far funkier looking. There are little round pads in the segmented sole, which whilst holding gross aesthetic appeal, also seem to aid the cushioning the shoe provides, and give more feedback of the ground, a little like the Mizuno SensorPoint system (present on the present incarnations of the Wave Nirvana & Wave Creation) perhaps?
Overall I'd give the shoe an 8/10. No doubt I'll end up buying another pair when more conservative colours are released, or the shoe gets integrated into Nike's ID program. It also fills me with some excitement about what Nike can possibly be holding back for the Free 3.0. Probably no method of keeping the shoe on the foot if this model is anything to go by, but the midsole should be pretty special...
Nike Free 4.0 First Glance Review Summary
+ points
- points
Show/Hide this post [+/-]
+ points
- More comfortable than predecessor
- More minimalist midsole
- Textured insole helping to simulate the barefoot walking experience
- points
- Still has the 'Dynamic Heel Pocket'
- Less universally likeable than the Free 5.0 aesthetically
- Velcro midfoot strap has little room for adjustment whatsoever
4 Comments:
- July 27, 2005 2:44 PM, said...
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thanks for the interesting review. i'm gonna take a look at the 4.0 this or next week. I got the 5.0 & like 'em a lot!
- July 27, 2005 2:53 PM, White Stag said...
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Thanks! I'm glad you enjoyed the review, it's nice to know I'm not just writing it for my own benefit!
- July 31, 2005 5:30 PM, said...
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Thanks for the review. Just ordered a sombre grey pair of 4.0s from sportsshoes unlimited for£47.99. Have worn the free 5.0 for four months and now wear nothing else. Raced 10k in them this morning and have run up to 12 miles in them with no problems, and several long term niggles have cleared up since i started using them.
- July 31, 2005 5:54 PM, White Stag said...
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I've been doing longer runs in the 5.0's recently, going as far as 6 miles - something I never conceived as an option. Let me know how you get on with your 4.0's. I think it'll take a brave man to run in them! ;)
20 Minutes Threshold, ( 6.5 Miles Total)
I'M gussing the distance today, as I ran an out and back from Newbury along the towpath with the M.P.U. in my older NB 832's. Details below:
13 Minute Warmup (HR Avg = 145)
20 Minutes Threshold (HR Avg = 171)
13 Minutes Cooldown (HR Avg = 154)
20 Minutes Threshold (HR Avg = 171)
13 Minutes Cooldown (HR Avg = 154)
I tried running with my leg in a permenant state of plantar flexion to encourage running on my toes, a potential improvement in my form suggested by the level 4 (?) coach who performed my video analysis at the club last night. I can see how it's more efficient; as my achilles tendon is assisting my rebound off the ground (the joys of plyometrics, eh?), my quads aren't tired from having to push me off. This allows me to have more of a knee raise element to my stride. In practical terms, I was actually struggling to get my heart rate to elevate whilst running like this (it's like free money, speed for nothing!), and by the end of the run it felt quite natural(ish). It certainly reduced the strain on my knees, however all was not universily good with it. My medial shin area attachments certainly felt a little beat up after the run, which wouldn't suprise me, as they would be under greater tension than would be caused by my normal running style. That doesn't necessarilly mean I should bin the form improvements, it just means I need to be careful, as I'm obviously going to have to take my time in decongesting & strengthening that area if I'm to avoid injury in the transition. I will consult Barry & Martin before I go any futher with this though... Show/Hide this post [+/-]
Wednesday, July 20, 2005
On this day:
6 Miles untimed, containing video analysis
WELL tonight I ran around 6 miles in the environs of Prospect Park in my older NB 832's and for large sections of my run I was on the track, for reasons I will go into below. I generally kept my heart rate low (~150bpm) but the video analysis necessitated I did do some fast running at some points, so I obliged by striding out for the odd 200m stretch. The way I figure it, the minor change from my schedule is an investment worth making for the payoff (i.e. the data from the video).In essence, the procedure consisted of me 'training as normal' with our club's most expert endurance coach, Roger, videoing & observing me. Then, after I was finished he filmed me doing some 'run throughs' in three states. Normally, barefoot & with improved technique -specifically the footstrike element. Roger is going to edit the footage, and run through it with me next week, also giving me a DVD to take home for future reference.
The key thing Roger observed was that I am afflicted with the signature biomechanical of the modern age, specifically heel-striking (which is engendered by modern running shoes). Now I've always been away of this, but I was never aware that it is realistically possible to change it. During my last set of run throughs I concentrated on plantar flexion of my feet & it did seem easier to run fast! I do worry a little bit about taking on the new technique to rapidly though, as it does seem to require high lower limb strength & suppleness to maintain for any significant length of time, at least in endurance running terms. Of course, my fears are exasperated by my history of lower leg injury, that I had an anterior compartment release operation to correct the causes of earlier this year. I truly wouldn't want to aggravate my shins to that extent again, it was not pleasant. That's not to say I'm adverse to the idea of improving my efficiency - it's like money for nothing, speed gains without having to gain fitness! I'm just going to have to be careful. Show/Hide this post [+/-]
4 Miles Approx, untimed, plus '15 minutes of fame'
NOTHING too exciting to report really. I ran 4 miles easy (Average HR = 152 bpm) to & around Prospect Park in my newer NB 832's. My legs felt OK, especially given yesterdays sprint-type speedwork. I'm looking forward to my biomechanical/running form assessment tonight. The report is forthcoming!..On a different note, today's Reading Post made interesting reading, well for me at least!
Yet another headline! I still love this stuff, let me tell you. Something worth noting is the section in the article about my heart rate during the race (which you can read too, just by clicking on the above picture!!! time limited offer, conditions may apply...). I find it enthralling it being my cardiovascular engine & what-not, and I'm sure other runners might appreciate the data, but I am surprised that the sports editor thought the public at large might find it of interest! I guess it serves to illustrate to the non-competitor just how much we put ourselves through in an activity of recreation.
Tuesday, July 19, 2005
On this day:
Speedwork - 4 x (4 x 200m) (5 Miles Total)
TONIGHT I ran my session down 'the Grange'. For once I made it through a whole session [ ;) ], but I was one of a select group who did (actually, one of only two people!). Details below:1 Mile Warmup in WO NB 834's
4 x (4 x 200m), 1 minute recovery between reps, 2 minutes recovery between sets. Ran in Saucony Fastwitch
[30, 32 ,32 , 33, 32, 32, 33, 32, 32, 31,32,33, 33, 32, 32, 33 = 32.125 average]
Max HR =184
2 Miles Cooldown in WO NB 834's
Show/Hide this post [+/-]
4 x (4 x 200m), 1 minute recovery between reps, 2 minutes recovery between sets. Ran in Saucony Fastwitch
[30, 32 ,32 , 33, 32, 32, 33, 32, 32, 31,32,33, 33, 32, 32, 33 = 32.125 average]
Max HR =184
2 Miles Cooldown in WO NB 834's
I was happy with the session and came through it injury free. I did make one mistake, having my liver & onions based dinner a mere 2 hours before. During the reps it didn't make a lot of difference. However, during my cooldown I had a killer stomach stitch, and evil after-taste.
During my cooldown I marked out a 2 mile loop for the Basingstoke group, using a GPS. I starts outside the track, parallel to the track's 50m point. One then runs the Grange loop anti-clock wise and the 1 mile mark is at the top of the bank near the start of the Rugby pitches (just after the small car park). You then continue round the full Grange loop, except you cut across the field onto the shingle path when you are level with the cluster of three supported saplings. Then you run back to the start by the most direct route (also the 2 mile mark). I'll measure it again Saturday morning, just to be sure of my markers, and I may mark it somehow...
During my cooldown I marked out a 2 mile loop for the Basingstoke group, using a GPS. I starts outside the track, parallel to the track's 50m point. One then runs the Grange loop anti-clock wise and the 1 mile mark is at the top of the bank near the start of the Rugby pitches (just after the small car park). You then continue round the full Grange loop, except you cut across the field onto the shingle path when you are level with the cluster of three supported saplings. Then you run back to the start by the most direct route (also the 2 mile mark). I'll measure it again Saturday morning, just to be sure of my markers, and I may mark it somehow...
Heart Rate Calculations
I'M sure Rob won't mind, but I've pilfered something from his blog (especially since I advertise it, like, all the time ;) ), specifically his Horwill based heart rate calculations (well the formulae anyway, not his actual calculations). I'm posting these so that I might be more accurately able to control the effort of my training. Barry, Martin, let me know what you think about these values. They're based on...Maximum Heart Rate = 198 (tested September 2003, Lilleshaw Sports Performance Centre)
Resting Heart Rate = 36 (tested today)
Resting Heart Rate = 36 (tested today)
| Category | % VO² Max | % Working Heart Rate (X) | Actual Working HR ((X% * HRR)+RHR) |
| Jog | 35 | 55 | 125 |
| Easy | 50 | 60 | 133 |
| Steady | 60 | 73 | 154 |
| Slow Marathon Pace | 70 | 80 | 166 |
| Fast Marathon Pace | 80 | 88 | 179 |
| Lactic Threshold | 85 | 90 | 182 |
| 10k Pace | 90 | 93 | 187 |
| 5k Pace | 98 | 98 | 195 |
| 3k Pace | 100 | 100 | 198 |
The values it 'pops up' aren't too different from those I've been using, although interestingly it puts lactate threshold running at a higher effort than I've been doing. Do I modify my future threshold runs accordingly Sir Tarsey, or leave them 'as is'? Show/Hide this post [+/-]
Resting Heart Rate Reading...
I just took my resting heart rate, using my heart rate monitor whilst prone, and recorded a new personal record! 36 beats per minute, woohoo! I wonder what that's comparable to...[Research has shown me that it puts me 2-4 beats per minute above Lance Armstrong! However, I also found out that the largest component of resting heart rate is genetic, and it doesn't necessarily have a direct bearing on performance -just genetic potential for performance. Boo hiss. Apparently though, according to the same source, I'm probably 'big-hearted', awwww....]
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Monday, July 18, 2005
On this day:
5.25 Miles Easy, 35:33
A solo easy run around the Canal loop, in 35:33, wearing my older NB 832's. I kept my heart rate nice and low (HR avg = 153, HR Max = 164). I had not a single niggle, no sir.I took out a new toy with me this afternoon to test it out, specifically my Suunto T6 Footpod. I ran the Canal loop in reverse, allowing me to see what the footpod read on the measured (by car) mile. It read 1.62 km, which is pretty close for my money, especially since I was using the unit straight out of the box with no attempt at calibrating it! Using this as my bench, I measured the rest of the loop, which I've always taken as 5.5 miles, and it came up as 5.25 Miles. I don't actually care, and I'm not going to correct my old diaries or anything, but it's something to note for future entries. It's also pleasantly close to the target 5 Mile loop I'm supposed to be finding for my threshold runs. The only problem is the route involves crossing several roads, railway lines & narrow bridges, so it's probably not an appropriate run to 'hack'. The footpod was useless for controlling pace, as there was a discernible lag, the pace output jumping between fast & slow paces, but the average values (i.e. the important ones) were accurate (4:14/km pace this afternoon for instance). Overall I'd give the watch an 8/10 as the software is better than the pretty amazing Polar Precision Software stuff, the heart rate belt never drops a beat or spikes (unlike the Polar kit), you can replace the heart rate belt batteries yourself (unlike the Polar kit) and the footpod is pretty darn accurate (unlike the Nike stuff to my experience). I'm a big fan of GPS stuff on the whole, as the 99% accuracy kicks the arse of accelerometer devices in general (footpods tend to lose all accuracy on hills for instance, due to varying stride length), but for runs where the GPS can't go (e.g. the Grange), this Suunto footpod is as good as you're going to get...
[Addendum- this isn't just B.J.R. (Buyer's Justification Reflex) by the way. I have had all of this kit at some point in time, and still own all bar the urine poor Nike kit. Thus I am qualified to make an experienced comparative evaluation.] Show/Hide this post [+/-]
40 Minutes Easy (6 Miles Approx)
TODAY I ran with M.P.U. along the towpath towards Newbury on a 20 minute out, 20 minute back in my WO NB 834's. I took it at a nice easy pace, and suprisingly my legs feel completely fresh. I'm struggling to tell that I actually raced yesterday, which is nice! I guess it tells me that if its not a focus race, wearing my heavier racing flats is worth it, due to the obviously improved recovery. We got quite far along the towpath though, and I reckon, despite my low heart rate/effort (HR avg = 143, HR max =157), we were travelling at sub 7:00 min/mile clip, although I'll never actually know! I'm quite looking forward to this afternoons run! Show/Hide this post [+/-]Sunday, July 17, 2005
On this day:
Tadley 10k (9 Miles Total)
TODAY'S race was made a more interesting scenario by a particular complicating factor, specifically the 75 degrees plus heat. The key details are below...1.5 Mile Warmup in newer NB 832's
6 x 40m drills (specifically 2x high knees, 2x bottom kicks & 2x fast feet) into 60m stride, plus 4 x 6 Lunges
Tadley 10k, 34:23, in Saucony Fastwitch
HR Data: Average = 189, Max = 195 (wow!)
1.5 Mile Cooldown in newer NB 832's
6 x 40m drills (specifically 2x high knees, 2x bottom kicks & 2x fast feet) into 60m stride, plus 4 x 6 Lunges
Tadley 10k, 34:23, in Saucony Fastwitch
HR Data: Average = 189, Max = 195 (wow!)
1.5 Mile Cooldown in newer NB 832's
Consolation Glass-ware
Overall I was happy with the run. Even though I only achieved 4th place, there was only about 5 seconds between the 2nd placer, Mike Bradfield (drat those Bradfields, pushing me out of the pots again! ;) ), and myself and about 1 seconds between myself & third! Also, we (Reading Roadrunners) managed to pick up the team prize, so I had some consolation glassware to walk away with. Also, given the extreme heat, only being 3 seconds off my road personal best for distance is pretty slick in my opinion. In retrospect I would have run the race a little bit differently. I made the pace up until 9k, when Mike passed me, and the chap who ended up 3rd started to ride me. This probably weakened me somewhat, so next 10k I will follow the pace/tuck in & draught rather than do the donkey work myself. I also should have drank something at the water stations given the heat, as my competitors did, and the results speak for themselves - they finished strong, I didn't. Dehydration could have played it's toll, as well as their superior fitness.
My race start felt dead smooth, a technical aspect of the track training has definitely paid off
My legs hadn't suffered too much from the fall, as during the race I only felt it on down-hills in the form of a horrid jarring sensation brought on by landing shock. The stiffness also necessitated a fairly thorough warmup (i.e. I kept moving for the hour before the start) to keep loose for the race.
The race won in 32:48 by Basingstoke's Steve Ress, one of Barry's athletes who is a 1:49 800m runner & a 2:24 marathoner, so being that close to him is an achievement in itself, although who knows how hard he was trying? Having said that he's run faster times other years when he's been equally un-pressed, so the heat must have taken a significant toll on all of us. Maybe I am in PB shape?
Out of the shadow and into the light
Being out-sprinted to the finish, er, surprisingly...
Saturday, July 16, 2005
On this day:
The lost week is finally updated!
WELL people, just to let you all know that during my holiday last week I was unable to update my Blog (I didn't want to advertise my absence in advance, I don't like burglars). However, what I did on holiday has been painstakingly updated. The updated posts run from here to here. Apologies for my absence, hopefully I haven't decimated my viewing figures too much. I'll endeavor to get computer access next time. Enjoy!.. Show/Hide this post [+/-]22 Minutes Easy (3 Miles Approx) plus mileage total
This morning I had a fitness test for tomorrows race, as if I was in absolute agony from my fall, I wouldn't even put toe to start line. Needless to say I ached significantly, but it was nothing sinister really, just bruise pain. I think I'll shake most of it off for tomorrow. Today's run was 22 minutes at an easy pace with my M.P.U. in my GR (Grey-Red) NB 834's, on a new route I concieved - down the Bath Road, back along the Chase, down Cumbrian way, across the narrow bridge by the mill, to the railway lines (11 minutes), and back again.Weekly Mileage Total -
55 Miles
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55 Miles
Friday, July 15, 2005
On this day:
6 Miles Easy-Steady, 39:00
OUCH! During my 6 mile afternoon sojourn with my Dad in my new NB 832's. I managed to fall down a hill, hard. I managed to roll which limited the damage somewhat, but it didn't really reduce the collatorall damage much. See the shots below fir a better idea of what happened:
My mangled buttock [that's one for Weir ;)]
My trashed left knee
Left elbow, which hurts, probably...
Left shoulder, which doesn't actually hurt at all, so there's no point being a nancy about it...
Apart from the post fall stiffness, my legs felt great, and I'm coping better with the heat day in, day out. I'm looking forward to Sunday's race now more and more, especially if the temperature continues to fall.
Heart Rate Data
Average Heart Rate: 154 bpm
20 Minutes Easy (3 Miles Approx)
I went running 'on my bill' this morning, 1.5 laps around Prospect Park in my new NB 832's at an easy pace. I didn't keep to my promise of running early, but then my quality of sleep is so poor in this weather, that I'm not likely to drag my arse out of bed unless I have an arrangement to meet someone. Legs felt good, didn't feel too slugish (temperature seems to have dropped a little), so a pretty good run. But then 20 minutes 'easy' is hardly a challenge, is it?NB: I didn't use my heart rate monitor this morning, I just ran by feel. I'm sure there is such a thing as being too anal, and I'm on the border of it already with this blog. If I start putting HR data in EVERY post, I'll be doomed... Show/Hide this post [+/-]
Thursday, July 14, 2005
On this day:
20 Minutes Threshold, ( 6 Miles Total)
I ran the normal Kennet Canal loop, warming up for 10 minutes with the M.P.U., before setting off to run 20 minutes at threshold effort. I followed this with 7 minutes of cooldown running. The session was ran in my old NB 832's. Inclusive of the 10 minute warmup jog, I was on for a 32:00 minute loop time! I'm sure I gave away at least a minute, if not more, in my warm up jog, so in less hot conditions I reckon I could possibly break 30:00 on that course (!!!).The pertinent heart rate data for the session is below:
HR Data
Warmup (10 minutes)
Avg HR = 143
Threshold (20 minutes)
Avg HR = 174
Max HR = 181
Cooldown (7 minutes)
Avg HR = 161
Whole Session (37 minutes)
Average HR= 163
Warmup (10 minutes)
Avg HR = 143
Threshold (20 minutes)
Avg HR = 174
Max HR = 181
Cooldown (7 minutes)
Avg HR = 161
Whole Session (37 minutes)
Average HR= 163
I took the inordinately experienced Roy MacNeil's advice from last night, and got out earlier for my workout this morning to 'beat the heat'. I've got to say that what you lose from drowsiness & lack of breakfast is more than negated by the lower temperatures. I may be doing all my runs like this for a while! I felt pretty good on the whole, which seems to contrast how crappy I'm feeling on my easy days. Maybe because I'm able to put more into my quality sessions it's taking that much more to recover in between them? Or perhaps it's just the heat taking its toll, easy running does seem a whole lot less easy when it's like the Namibian desert out there.
My legs felt niggle free on the whole - my right knee cap ligaments tightened up about 13 minutes into the tempo section (no pain, or even an ache, just an awareness of tightness really), but it loosened off pretty much instantly and I have no residual pain what-so-ever. On the whole a 1/10 on my patent-pending 'niggle-pain-o meter' (0 being good, 10 being 'I think you're going to have to lose the limb Mr. Taylor...') Show/Hide this post [+/-]
Wednesday, July 13, 2005
On this day:
36:30 Minutes Easy (5 Miles approx)
I ran around the east Reading area for my afternoon run, whilst my Dad ran his own speedwork session, in my WO NB 834's. I felt absolutely knackered, the day's high heat level having taken its toll. Still, I worked to heart rate, so I probably got something out of it. I'll make sure I'll bomb down the fluids tonight so I recover adequately for Thursday's tempo run.HR Data
Avg HR = 155
Minimum Working HR = 132
Maximum Heart Rate = 172
Show/Hide this post [+/-]
Avg HR = 155
Minimum Working HR = 132
Maximum Heart Rate = 172
39 Minutes Easy, (5.5 Miles Easy)
I ran along the Bath Road to Castle Street lights, and back home along the Tilehurst Road, through the park. I took it at an easy pace (controlled by heart rate, a bit higher than target, but thats cardiac drift for you) in my new NB 832's. I felt like I was jogging on the spot, but that probably wasn't a bad thing given the heat (80's F?). My pins weren't that hammered, given yesterday's track session, so that was a relief. Not really looking forward to my afternoon run though, it is far too hot!HR Data
Avg HR = 155
Minimum Working HR = 132
Maximum Heart Rate = 167
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Avg HR = 155
Minimum Working HR = 132
Maximum Heart Rate = 167
Tuesday, July 12, 2005
On this day:
Speedwork at 'the Grange' - 10 x 400m (6.25 Miles Total)
I went down 'the Grange' to run a speedwork session. The temperature was in the 80's (Fahrenheit), which put a different perspective on things. I'd been repairing the computer all day, so I felt a little tired going into it, but I was pleasantly surprised with how it turned out:
1 Mile Warmup in new NB 832's
10 (9 in actuality) x 400m, 60 second recoveries, in Nike Zoom Ventulus
66, 66, 69, 69, 70, 71, 71, 71, Skipped a rep, 69 = 69.12 average
3 Mile Cooldown in new NB 832's
6.25 Miles Total
I felt fresh-ish, but my movements felt very tight, so much so I was surprised how fast I was shifting during the earlier reps. I need to get some more orthodox track work/faster work back under my belt to make 'fast range of motion' more comfortable (symptoms: weakness sore hip flexors, no hamstring 'snap'). Due to the heat I was absolutely exhausted after the eighth rep, so I thought I'd end my session there. However, after the 3 minute recovery available before the 10th repetition, I felt able to have a dig at the last rep. I'm not too sure about the true validity of the lap times, as I used Barry's timings, and I reckon he might have been a touch generous at times (not that I didn't appreciate it mate!!!).
Monday, July 11, 2005
On this day:
36:30 Minutes Easy (5 Miles approx)
I ran at an easy pace with the M.P.U. around the chase and then down the Kennet & back in my old NB 832's. Nothing amazing really, just a nice relaxing run. It's pretty sweet how much pressure is taken off when you run controlled by heart rate, you can more easily justify running a bit slower! Hopefully it'll result in me being able to put a bit more in tomorrow evening's session.
HR Data
Avg HR = 150
Minimum Working HR = 132
Maximum Heart Rate = 164
5.5 Miles Approx, (35:52)
I ran the loop in 35:52 this morning, controlling the pace by heart rate using my Suunto T6 HRM (145-158), in my old NB 832's. The heat was oppressive to say the least, but I braved it out. A pretty ordinary run really - no aches, no niggles, a little sluggish (heat induced). I did discover that my MP3 player cross-talks with my HRM monitor, raising it by about 10-15 beats a minute, so that got switched off pretty quickly. At least my MP3 player carry case didn't cause me too much discomfort!HR Data
Avg HR = 153
Minimum Working HR = 130
Maximum Heart Rate = 167
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Avg HR = 153
Minimum Working HR = 130
Maximum Heart Rate = 167
Sunday, July 10, 2005
On this day:
70 Minutes Easy-Steady (10 Miles Approx)
I ran 70 minutes by heart rate (target 140-150 bpm) with my Old Man in my old NB 832's. We ran along the Canal to House of Frasier & back along the Bath Road. Felt nice & sedate, and no leg niggles to speak of. If I'm to be perfectly honest, I'm struggling to tell that I was in a race yesterday, which is grand! A rather hot day (in the 80's methinks), so I was quite happy that we didn't overly suffer. Apologies to any readers for my lack of data for the last week. I've been on holiday and felt it was best not to advertise the fact. All the 'missing days' are being filled in as we speak.HR Data
Avg HR = 143
Minimum Working HR = 132
Maximum Hear Rate = 164
Show/Hide this post [+/-]
Avg HR = 143
Minimum Working HR = 132
Maximum Hear Rate = 164
Saturday, July 09, 2005
On this day:
Southern Mens League, Division 1, 5k (B String)
Another race report, not that it's going to make eventful reading, the stress of the last few days dulled my edge somewhat. I ran in the 5k, and the statistics read -1.5 Mile Warmup in new NB 832's
Sothern Men's League Div 1 5000m, 16:26, in Saucony Fastwitch
2nd A String - isolated or ridden for most of the race, felt knackered and unaware, also went off too hard.
1.5 Mile Cooldown in new NB 832's
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Sothern Men's League Div 1 5000m, 16:26, in Saucony Fastwitch
2nd A String - isolated or ridden for most of the race, felt knackered and unaware, also went off too hard.
1.5 Mile Cooldown in new NB 832's
The race went off severely quick, the Reading AC B String runner tracking their A String runner, Tom Bracegridle. In my over-zealousness, I initially tried to track them, but realised my folly after a mere 2 laps (clocked in 2:31 !!!). I seemed to spend the last 3k of the race holding on for dear life. At points I was being jockied by other runner's (fortunately from the A string, or the division 4 match), but most of them swept past me at 4k to drive for the finish. During the last 2k it was apparent that the Reading AC B string runner (who won the B-String race) had blown his tank, and I was catching him hand over fist. Going into the last lap the difference was less than 5 metres. However he found a sprint finish, I didn't. Feeling 80% efficient I basically matched my 5k PB, so I'm really looking forward to seeing what I can pull out when I am on top of my game!
[I did have stack's loads of brilliant shots of the meet for loads of events. Unfortunately like a complete tool I managed to delete them all before uploading them to my hard-drive. Doh!]
20:00 Easy (3 Miles Approx)
I ran a small
Friday, July 08, 2005
On this day:
Rest day, but not restful - Job interview
I did not run today, I just drove up to
Thursday, July 07, 2005
On this day:
20 Minutes Threshold, (7 Miles Total)
I used the same methodology as Tuesday’s quality run. I ran 15 minutes warm up into the wind, ran 20 minutes threshold effort (165-180 bpm) with the wind at my back, and then cooled down for 18 minutes (all on Brean beach, in my old NB 832's). Yet again I was motoring during the quality section, covering the 15 minute warm up jog section in less than 11 minutes (!!!) My legs felt pretty good, and I didn’t fatigue until about the 18 minute point of the threshold run, but managed to hold a strong pace to the end. All good stuff , no I’ve just got to ease off for Saturday’s 5k, and buff up for tomorrows interview.
Show/Hide this post [+/-]Wednesday, July 06, 2005
On this day:
42 Minutes Easy (6 Miles Approx)
For the afternoon run, the M.P.U & I climbed Brean Down up the slope/road, ran a reverse loop climbing up the steep grass hill, and back down the slope (all in my older NB 832’s). It’s eminently more runnable this way, as I’m unable to run every step of the way up the steps, yet I was able to run up the slope, despite the fact it demands the same net climb! I’ve no real reason to ever use the steps again! I kept my heart rate below 150 bpm, where realistically possible (i.e. not on the climbs). My legs felt a bit sluggish, perhaps its yesterday catching up with me, or more likely the shopping/walking around Bridgwater (by shopping, I managed to acquire a tube of Peek Multi-Purpose Metal Polish at ‘Wilkos’, whoohoo!). Show/Hide this post [+/-]30 Minutes Easy (4 Miles Approx)
I ran an out and back run along Brean beach with my Old Man in my Nike Air Pegasus 2005’s. I kept my heart rate below 145 bpm for the duration of the run. My legs felt OK, despite yesterdays fast reps. Having the dogs sleep in my room is totally destroying my quality of sleep though, as they’re pretty active all night, and wake up at 6:00 AM every blasted day…
Show/Hide this post [+/-]Tuesday, July 05, 2005
On this day:
Fartlek, 5 x 2:30, 4 minutes recoveries (6 Miles Approx)
I warmed up for 15 minutes into the howling wind, and ran the repetitions with the wind at my back (old NB 832’s on Brean beach). I then cooled down for 10 minutes, jogging back to the house (which happened to be into the wind). During the repetition work I was absolutely motoring! I was covering well over 800m in each fast section, thus I definitely replicated tonights prescribed session of 5 x 800m. No doubt it was mostly due to the tailwind, but I was getting a monster turnover & stride-length! My legs felt good, and my breathing was pretty comfortable after the first rep. The limiting factor seemed to be heat stress. On a side note, this beach is absolutely perfect for running on, it reduces the impact stress down to virtually zero, and the footing is pretty much ideal. Things are looking good for Saturday anyway.
Show/Hide this post [+/-]Monday, July 04, 2005
On this day:
38 Minutes Easy (5 Miles Approx)
I ran up Brean Down, Brean, with my Old Man in my older NB 832's (up the steps & down the slope). I kept my heart rate between 140 and 150 bpm for the run (where realisitc, it obviously went higher than 150 up the steps!). My legs felt great and the change of route was very refreshing. I have forgotten how windy it can get here at times though!
Show/Hide this post [+/-]5.5 Miles Easy, untimed
I ran the canal loop solo this morning in my Nike Air Pegasus. I kept my heart rate around the 150 bpm mark (I was using my Mother’s basic heart rate monitor, so the data it provided was somewhat limited). The run felt very easy pace-wise, and my legs felt good.
Show/Hide this post [+/-]Sunday, July 03, 2005
On this day:
70 Minutes Easy (10 miles Approx)
I ran an out & back route along the Kennet canal towards Newbury in my WO NB 834’s. My legs felt a bit stiff from yesterday, but nothing specific. I kept the pace down to a nice, relaxed effort to allow full recovery. I have to start building up the length of these long runs again soon, as I appear to be completely niggle free. It might help me convert my speed work session better.
Show/Hide this post [+/-]Saturday, July 02, 2005
On this day:
Speedwork - 4 x 1k (6 Miles Total)
I went to
2 Miles Warmup in Nike Air Pegasus 2005
4 x 1000m, 2 minutes recoveries in Nike Zoom Ventulus
[3:09,
2 Miles Cooldown in Nike Air Pegasus 2005
6 Miles Total
I felt pretty dandy, legs and lungs all A-OK. The wind was relatively conducive to fast running, which made a pleasant change. Solid training session overall. Very glad not to fold at the end for a change, 'which was nice...'
Friday, July 01, 2005
On this day:
Lookie Lookie!..
I want a pair of these! They look awesome!
Where are they selling these little beauties you ask? Try America! Dumb @rse Nike, don't they realize they'd sell buckets more of them if they released them over here. They'd get some guaranteed sales from the BNP at the very least!.. ;)Oh, whilst your next at the gym, try this. It's called the 'Turkish Get Up', and apparently it's a great total body exercise. Do yourself a favor, try it with a light weight the first time, like less than 7kg... Show/Hide this post [+/-]
3 Comments:
- July 04, 2005 11:14 AM, said...
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Morning Craig
Can you please bring your GPS over with you on Tuesday ?
Ta
Barry - July 04, 2005 11:39 AM, White Stag said...
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I'm not going to be there on Tuesday chap. I've emailed Martin (essentially I'm away on holiday for 3 days), so I've asked for a fartlek substitute. Plus, Rob's got my GPS at the moment (on loan). Would it be any help if I brought it along next week?
- July 04, 2005 12:37 PM, said...
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Yep that will be fine. See you next week.
Barry
42 Minutes Easy (6 Miles Approx)
Today I ran the 'Granary Loop', a hilly route with some dare-devil descents, with Roberto and my 'Old Man' in my old NB 832's. It took us around 42 minutes, using my Heart Rate monitor to control the pace. I'm glad I've dug it out, as it makes easy running so much more rewarding. I can make a game about how low I can keep my heart rate whilst still maintaining a runnning gait (145 bpm, by the way...). For the record book, the key data is below:Avg HR- 154 bpm
Max HR- 168 bpm (on tough climb, but might be a freak reading, did log some 202's!)
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Max HR- 168 bpm (on tough climb, but might be a freak reading, did log some 202's!)
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About The Author
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- Name:Craig Taylor
- Location:Reading, Berkshire, United Kingdom
Craig Taylor, a man, a legend, an institution... Maybe I wont go that route... Craig Taylor, a British, Berkshire born graduate, seeking to improve his running performance, without crippling himself in the process.
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Personal Bests
- 3k Track- 9:33.94
- 5k Road- 17:00
- 5k Track- 16:25
- 5 Mile Track- 26:51.5+
- 10k Road- 34:12
- 10k Track- 33:25
- 10 Mile Road- 56:43
- Half Marathon- 1:13:48
- Marathon- 3:04:00
Previous Posts
- 73 minutes easy, 10 Miles approx
- 36 minutes steady, 5.25 Miles approx
- 6 x 5 minutes, 7 miles
- 6 Miles Easy, untimed
- 25 minutes threshold, 8 Miles total approx
- 58 minutes Steady, 8 Miles Approx
- 10 x 2:00 efforts, Down Grange, 5 Miles Approx
- 3 Miles Recovery, untimed
- 7.25 Miles Easy, untimed
- 1:55 Easy, 16 Miles approx
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