The last two weeks I've just been easing back into some low mileage slow and easy runs.
Here the numbers;
3/2 2.6 miles 21 mins
5/2 3.45 miles 29 mins
7/2 3.8 miles 35 mins (Round the Mountain)
10/2 3.8 miles 33:20
12/2 4 miles 35 mins
14/2 4.1 miles 35:20
16/2 2.5 miles 30 mins
In addition to that I did 30 minutes of swimming on the 4th and Bikram Yoga on the 13th.
The plan I'm following at the moment is modelled somewhat on this base building plan plan from marathontraining.com. I've just done week two. That's not to say I'm building for a marathon, far from it. At this stage it's just a case of seeing what happens and hopefully I'll work through my injury troubles at the same time as building/maintaing a resonable base.
You will see that my last run was a bit short (and slow) and that's because I pulled up after about 15 minutes due to an aching foot. It was the same ache that I ran through for 50 minutes a month ago which resulted in me then resting up for two weeks. I listened to my body this time and walked it off. After ten minutes or so it was gone and I ran the last K home. Fingers crossed it was just a one off bad run day.
Is it common for runners to pay extra close attention to other runners? I'm not talking about the passing glances we may sneak as a runner of the opposite sex passes us by, but rather checking out their form and technique. You see all sorts from those that barely manage a shuffle, to the obviously well trained and coached runner.
This week, will out running the Domain Loop (more on that run later), I came across two runners (and yes one was of the opposite sex) with a strikingly high heel lift. They were running with a graceful ease that I would love to emulate.
Over the last two weeks I have also been working on my form, mainly concentrating on keeping everything in a straight line. Toes and feet pointing straight ahead, knees tracking over toes etc, not over striding and also working on my heel lift in addition to just relaxing my feet and allowing them to naturally toe off with each stride (gosh thats a lot to think about when running isn't LOL).
When I say 'relaxing my feet', I mean that rather than thinking about heel planting or mid/fore foot landing, I'm just staying relaxed and letting them land where they land.
Back to the heel lift, I was impressed with the heel lift of these two runners and instantly tried to copy what I had just witnessed as I was clearly not doing enough. I was pleasantly surprised when I discovered how good it felt. I felt stronger, it seemed to put less stress on my shins and I seemed to be running faster.
Well thats all from me for now. Have a good week.
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Sunday, 17 February 2008
Easy Running
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6 comments:
Let's hope the heel lift works for you. Me, I had to learn NOT to lift my heel. If I lift my heels too soon I don't engage my glutes, which leads to knee problems.
I'm about to head back to Wellington after two and a half weeks tripping around the South Island. I've had a complete break from exercise other than a couple of short bike rides. When I get back I'm going to start running again. Cross fingers the ankle holds!
Firstly Bruce, the Brumbies are just doing the 'marathon' start this season - no need to worry ;)
I agree - I'm always watching the form of other runners. Comes from years of watching the kids in our Calwell group.
Thinking about the many aspects of running form is not easy! With the heels, 'straight up, fast off the ground' seems to work, which also pushes the knee through, so you get a longer stride without overstriding. Glad the consistency is starting to happen - that plan looks achievable.
Nice running lately! It's good to see you easing into things and getting in some consistent running as well.
Sounds like you have a good plan. Go for a while with the lower mileage and enjoy feeling good doing it.
We all learn from someone, so it makes sense to learn running mechanics from others who are good at it. Just make sure not to change too many things to quickly. It takes time for the body to adapt to something new.
i stare (stalker-ish) at other runners for many of the reasons you mentioned. so yes, i think it is normal. at least i hope it is.
i know what you mean about relaxing the feet. sometimes i get too worried about my form that i forget to relax.
can't believe you're still voluntarily going to the torture sessions aka bikram yoga.
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