November 28th, 2010
I’ve been doing the zippier pace thing now for a little over a month. In that time, I’ve often averaged faster than McMillan’s suggested range, but since heart rate is my alternate pace policeman, I’ve still remained in the “legal” zone for general aerobic runs. (as refresher, I’ve been shooting for 150-160, which comes out to 76-81% MHR or 68-75% HRR)
I haven’t worn it all the time since I know my effort level now and this week I eschewed the monitor completely, preferring to run freely without any excess numbers or “shoulds”. I just wanted a fun week of whatever felt good.
Then today comes and it’s beautiful out, little wind, I was going 11 miles, so an excellent day to check heart rate. I was really curious to see what it’d show since the whole week had felt so comfortable.
Result: Fastest pace/lowest HR combo I’ve ever had. Ever had. Not some whiny “since last year” or “compared to when I was faster”. Ever. Hah! I averaged 7:51 @ 157 avg. (73% HRR).
What does this mean? The plateau is officially, 100%, don’t let the door hit you on the way out, over. Here’s the week as it went:
M – 6@8:57 (race recovery)
T – 8@8:10
W – 8@7:54
T – 9@8:09 (low 40s and it snowed! Later, a scrumptous Tday feast at Lara and Jeff’s)
F – 9@8:14
S – 6@8:33 (30+mph gusts of wind, I did not enjoy this one)
S – 11@7:51 (157 HR…sweet)
Total: 57mi
I’ll end this section admitting that, silly as it is, I still feel guilt for running sub-8s on my GA runs though according to my heart rate, I have every right to own that pace. Note to self: Will you please, please stop comparing yourself to others? And remember to buy peanut butter.
Why I hate these photos
When I first saw my race photos from Sunday’s Half, I had a minor major freakout. What is this horrible overstriding I’m seeing? I spent months working on my gait and thought I had it under control! How depressing to think I’d deluded myself this whole time. Then there’s my funny little hand, looking like I’m carrying an imaginary flag…
But after a bit of contemplation, I realized a couple things:
1. All the photos they took of me are at the end of the race at mile 13 and the finish line.
2. I checked out photos of the reigning local master phenom, Doreen McCoubrie (also 49 years old, who finished this race in 1:23) and at that same spot she’s doing the same thing, though from the rest of her photos, that’s not her usual stride.
If that woman, a World Class athlete who competed in the Olympic Trials in 2008 can reach her leg forward at the end of a race, then I’m not going to let it worry me. Besides, I’m not touching down with that straight leg, I’m still in flight – if I was really a “braker”, then the heels of my shoes would have way more wear on them than they do.
It might be my leadup to hop over the mat or it could be that I extended my stride because the finish line was so close. Whatever. I’m sure that’s not how I ran the bulk of the race so I’m giving myself a pass.
Why I love these photos
This is the home stretch, the last .1 of the race! I don’t look pretty, in fact I’m totally sneering in the second one thanks to the sun in my eyes, but damn, do you see me heaving? Do you see me fighting for air or looking like I’m struggling for anything? No, ladies and gents, you do not! And with my last 5k averaging 7:05s? Headroom, babies! I had real headroom on this one.
2 steps from the 13 mile mark
The 13 mile mark
Finished!
About the imaginary flag, I decided it’d look cooler if I make shadow puppets when I race. So far I’m rockin’ the bunny and swan but will spend the next 8 weeks perfecting Abe Lincoln. This form stuff is so hard.
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How do you go about working on your gait/form? I have such a bad sense of how I THINK I’m moving vs. how my body actually moves; I feel like I’d have to do video analysis in order to fix anything.
What a great week of running — you are showing that plateau who is boss.
Video yourself! I used my regular camera on video mode and did a few passes from the side and front. That and shadows on the ground, reflections if you can find them (I only have the occasional car since I don’t pass any large windows). Though I’m pretty sure where you are, you don’t have either windows or car reflections. But really, video is great.
Aside from that, you need cues that work for you. For me and overstriding, it was the cue to land behind myself that did it. I’d tried other things in the past and they didn’t work, but that was the one thing that made a difference (present photos excepted, lol).
pictures can be deceiving when looking to determine if you are heel-striking or over-striding. Unless your foot is on the ground, you never really know since a lot can happen on touch down. The last picture clearly shows you are not over-striding imho.
ps I’m glad things are going very well for you.
It’s true, unless you’re touching down it’s hard to tell. And they’re all the same foot at the same place, so not that helpful. Thanks for the good wishes and congrats again to you for such a fantastic marathon! Was so cool seeing you at the start.
Congrats on the running/HR combo coming together!
I ran my first 5K race ever today and don’t remember a thing about my stride, my footstrike, etc. Even though I’ve spent months working on those in training. Guess… I… just… TOOK OFF BAM! And didn’t have time to think until I crossed the finish line. So, I’m guessing I may have lapsed back into old habits, dunno. I wanted to break 20:00 but didn’t, finishing in 20:09, probably fading on the last mile. I, too, don’t like my race photos, as I look to be overstriding, one trailing foot flayed, etc. Heck, last half I even tried to “straighten up” when I passed a photographer.
Congrats on the 5K!
i love the photos
and awesome sauce for breaking through the plateau! like, that is the most awesome week ever. now i want a plateau to break through
Hilarious! Oh no you don’t, girly, stay as far away from those things as possible. Btw, I love “awesome sauce”!
What sneakers are you wearing? Are those kinvaras?
No, those are my racing flats, the Pumas.
Ah I thought they were different. Look at you with special racing shoes,very nice lol
You’re funny, I’ve had them since June 2009. They’re what I always race in.
Holy shit, I’m an idiot! Wow I can’t believe I never realized that haha
LOL!! I wouldn’t go that far, you’re not supposed to know what’s in my closet (or in this case, scattered about my floor). But next week, there will be a test.
Truth be told, the Kinvaras are only .6oz heavier and I wore them for the Distance Run, but I like the flats better for racing.
Those are great photos! Your face is not-contorted and you look strong, which is about as much as anyone can ask for.
I actually feel guilty as well for running sub-8 on normal runs. I try to take recovery runs seriously, and I see anything faster than an 8 minute mile as going crazy. On the other hand, too far above 8 minute and I’m doggin’ it. Maybe a HR monitor is then a good idea, but too many gadgets are a little overwhelming. In any case, enough about me – great week of training!
Lol! Not “enough about you”, that’s the way this thing works, I type something, then you give your own experience or thoughts.
If it wasn’t for the monitor, I’d question myself but as of today, I’m done – its proof is all the permission I need. You certainly can go sub-8s without recrimination, you’re way faster than I am! And yeah, true about gadgets, there’s always a time to leave them at home (except for the Garmin, I loves me my Garmin).
We spoke about this a bit on the RRT on form. The consensus was that the key was whether the foot landed such as to brake. The further consensus is that if you’re not getting hurt, you’re fine. I’m interested, though, in the impact, if any, of the Kinvaras on your form.
As to using HR as a control, I’m for it, but if you feel nice and relaxed and are, you know, flying, why not? Plus, of course, you were still under the legal limit.
My other race photos these last couple months haven’t shown that degree of reach, and I know I don’t do it on training runs, so I’m not too worried about it.
Don’t know about the impact of the Kinvaras, I run the same way in all my shoes, though I think they helped me while I was actively working on it. Yay, glad you approve on the pace.
The more I think about it the more think I shouldn’t think about it. Notice how the Newton folks are careful. They speak volumes on efficiency but are quite cagey about speed. They don’t say it’s faster to mid-foot strike, although they imply it. There is something to be said for the injury-avoidance aspect though.
On another subject, as I was running in the Rockies on Sunday I suddenly thought, we really must bring Flo up here when she’s in town. Creepy, huh?
Creepy? Hell, no! Sweetest thing ever that you thought of me. I really do have to get up there one of these days!
That’s great stuff Flo. Congrats on consigning that plateau to the nearest valley. Had a laugh at Karyn’s comment. I’m glad I still have a plateau there to break through
Yes, as Joe and Herb said, it’s very hard to tell from still photos if there’s overstriding or “heavy” heel landing. It’s also common to overstride a bit, or have form “relax” at the end of races. What I’d love (for myself) is a side-on high speed (slow motion) video taken during a race — like that one of Ritz and Meb that Steve Magness had on his site:
http://www.youtube.com/watch?v=BtgJtQSHbj8
Ewen, you’re going to bust through that plateau like nobody’s business. I’m enjoying reading your plans to do it and think you’re on the right track. Agreed on those slow-mo videos, they are incredibly cool and would really tell the tale. Too bad my crappy camera can’t handle it, lol.
And yeah, I’ve read that form tends to change toward the end of a long race, even for Elites, which is why Magness had a problem with that Science Of Sport article that defended heel-striking. He said the video was taken at mile 17 and by that time, their form would have changed for the worse. (plus it was Japanese runners who he said tend to shuffle more in their gait)
Yup, it’s always dispiriting when we see ourselves apparently reaching in photos like that. But look at some elite finish pics and they often look the same. I went back and re-read your post about the Pumas. 1 second per oz per mile… I wonder if my flats give me a bit more than that, because they let me know if my gait gets sloppy. Nice news about the new paces/HRs!
I’m ready to try some new flats soon. Seems like there are a few lighter ones out there to choose from these days. I need to start paying attention all the shoe talk in our thread. What do you use? Remind me…
Most of my miles are in Brooks Launch (9 oz or so) with speed/racing in Brooks T6 Racers (6.1 oz road flats). I’m so happy with the T6s that I’m going to run CIM in them. On the trails I wear the Launches when it’s dry and Adrenaline Trails when it’s not. Big and cleaty. It’s like driving a monster truck.
Wow, those are light! In my size, they’d be 5+oz-ish. And you’re going 26.2 in ‘em? I hafta try those babies! I swear, I totally ignore all the shoe talk and totally miss the goodies you guys are on to.
Lol on the Monster Truck remark.
Yup, light. The blurb says “Up to half marathon unless you are biomechanically efficient yada yada”. I’ll let you know if my feet fall off.
Just went and read it. Hah, I doubt your feet will do anything but carry you to a swift and fabulous finish. Woohoo, Jim at CIM, woohooo!
You look to have good forward momentum/lack of wasteful motion side to side, which is great, especially in the closing stretch. Looks like you’re holding your fists kinda tight, though. Of course the most important thing is that your headband looks good.
I like how the Puma racing flats look like Reebok aerobics shoes circa 1987.
Thanks for the good words, Scott! Agreed about those fists, I would have annihilated any potato chips I might have been carrying. I still wish I had a more open, extended look to my running style, as opposed to what I call “Tight-ass Spinster”. But you’re right, the headband makes it all OK.
Great finish pic!.
Thanks, Rinus!