Posts Tagged ‘running tips’

My Garmin Is Sexier Than Yours
I started getting a ton of traffic yesterday to my Anatomy Of A Well-Loved Garmin post.  Apparently, there’s a fetish site called Watch Girls based on women wearing large watches.  Someone on their forum linked to that post with my full name included and a note that it’s an American blog.  It’s definitely a foreign proclivity, hardly any hits from the USA but the rest of the world is well represented, and they’re still coming in droves.  Check out their Models page – too funny!

What Happened At Yesterday’s Race
My finish time was an entire minute slower than expected.  Now esplain me this, Lucy:  just 10 days before the race, I did a 3mi tempo run in 21:06 in 75 degree temps.  That’s a pace of 7:02 compared to yesterday’s 6:59 -  just three seconds slower, same conditions.  I don’t run my tempos at 5K pace, so WTF happened yesterday?  Part of it was this:

These are 1/4 mile splits.  My first 1/4 mile was 6:25 but only because I looked at my Garmin, saw 6:16, freaked and put the brakes on.  As you can see, I kept those brakes on for the next mile!  It wasn’t uphill or anything, I was simply unsure of myself and that did me in.  I didn’t even look at my watch after that first mile, I thought I was going as hard as I could sustain.

So I tend to think it was my brain and lack of race practice that were the real culprits here.

Thus, I spent yesterday afternoon searching out summer races and came up with 6 races from June-Aug: five 5Ks and a 5-miler.  Frankly, I dread each and every one of them – I hate racing in hot weather and these ain’t gonna be cool, but the only way to get over the dread is to face it, or to quote that overused acronym, HTFU.

A final thing worth noting (apologies to my male readers): Last year, a couple weeks after my 5K PR, I raced another 5K and much to my dismay, came in a full minute slower.  That race was 6 days before my period.   Guess what?  I’m expecting my period in 6 days.  So perhaps this was also a possible contributor to the suckage.  Hormones are so confoundedly mysterious.

Saucony Kinvaras!
I’m really not good with shoe reviews, I don’t have smart things to say like “the cushioning felt resistant yet firm while the feedback from arch to blah blah gave a smooth ride and handled blah blah…”  I’m not that observant.  But I’ll say this: I LOVE these shoes!!  Rovatti, you had it right!

Few things: I always wear 1/2 size larger in running shoes, but not in these, they’re size 9s and they feel fantastic.  I have wide-ish feet but they feel very comfortable with enough wiggle room in the toes.  And so incredibly light at 7 oz!  That’s only 1/2 oz. heavier than my racing flats, yet I think they can handle being my regular training shoes from here on in.

I didn’t notice the heel drop per se, though there’s a lot of cushioning on the forefoot and it seemed natural to be running the “new” way in them.  I took ‘em for 7 miles and could have kept going but didn’t want to go too far after a race day.

Design-wise, they have an unusual sheer fabric over the main upper mesh…it’s like running shoe lingerie.  They’re also horribly pink but that’s all the store had.

My Running Gait Video
Memorial Day means nobody was around on the street this morning,  so after my run I took some video to see how my gait’s coming along.  It’s coming along!  Not perfect by any means, but the overstriding is getting under control.  Very pleased.  Btw, I didn’t think much about gait during the race so if I get a photo worth posting, expect to see me overstriding.

This video shows 2 views, 3 speeds for each view.
Edit: for my opinion of what I need to work on from seeing this video, read the comment I made to Jim.

In the past, when I tried to change my heelstriking ways, I’d focus on my feet, aiming for a flatter landing.  After a while, I’d assume I had it all figured out until a photo would show me otherwise.  I suspect this false response happens because:  A) heel cushioning in shoes and  B) our heels only touch down for an instant, the rest of your foot is what grabs the road and pushes you forward.

For being a heelstriker, I never felt like I landed on my heels.  No wonder I couldn’t fix it…I couldn’t identify the problem to begin with, so eventually I gave up trying.

This time, however, I really feel the difference.  It’s been 3 days of running this new way, with only occasional switches to the old way as confirmation.  The old way now feels like I’m attached to a  Nordic Track – it’s that different.

Even more telling is the sticky area behind my knees.  My feet are rising higher towards my butt so my calves are touching my hamstrings.  This is also new and different.

Not Just Legs
Recently, I read a post on Letsrun about armswing that struck me as sensible and confirmed what I’d read before, that the forward swing is merely a recovery stroke and the backswing is what helps with momentum.  I lack a good backswing, never sending my elbow as far back as “real” runners do.

So in the last couple weeks, I’ve occasionally been visualizing a rope around my waist with 6″ hanging off each side, that I hold onto.  This keeps my arms from swinging too far in front while giving more play behind.  But most importantly, it opens my chest, which in turn affects the posture I’ve been trying to fix with core work, which is further affected by correcting the overstriding.  Nothing is isolated in this, it’s all working together!

Yesterday, I had a speed session in which I focused on form from start to finish.  It went well:  same as last week (9.25 mi with 6x.5 mi w/90sec rec’s) averaged 3:20s though it was hotter and way crappier dewpoint than last time, so I was pleased.  Concentrating solidly on form made the session go by pretty quickly, but I didn’t use the rope/arm visual because running fast naturally brings those arms up higher than a pretend 6″ of rope allows.

However, I did find something interesting in relation to arms with the new stride change:  You know that our arms coordinate with our strides naturally.  Now that my landing feels behind my body rather than in front, my arms naturally want to go back farther to match the legs.  So, the same way you can pump your arms harder to go faster, I was messing around with opening my backswing to lengthen the stride behind me.  I may be reading too much into this connection, but it has entertainment value.  More experimentation to come.

Video of Heel vs. Midfoot Before/After
This isn’t me but it might as well be – I recognize myself in the left frame completely.  An interesting thing to notice is the difference in ground contact time just as I’d described in the last post.  It’s clearly less in the right frame than in the left.  That’s my goal…less skiing, more flying.

My Running Anniversary

Today marks 3 years from the day I ventured outside for the my first taste of the Couch-to-5K running plan.  I never in my wildest dreams would have thought I’d still be running now, much less enmeshed in it as thoroughly as this.  Life unfolds in the most wonderful, unforeseen ways.

New Video – Running Jackets!

This was a fun one to do (or rather, to edit).  In the spirit of America’s Next Top Model, I tried my best to be Fierce and there’s no question I rocked it bigtime.  I hope you enjoy the tips offered as well as the high quality fashion show.  Featured are the Sugoi Hydrolite rain jacket, and my winter running jackets, a Gap fleece and the Asics Storm Shelter jacket.

Today will be a double-hit media blitz for some of you hapless creatures.  Not only is there a new video, but I’m sending out the first edition of my newsletter this afternoon.

The Video

I was going to do a jacket video but figured I may as well start from the inside out, so today’s video is on my favorite winter base layer.  Coming next will be the jacket video and then one on winter accessories, but for now, top and tights is the focus.

Like last time, this’ll send you to YouTube in hopes you can give me a few ratings and/or comments.

If you want one of the mocks, you can find the largest selection of colors at Eastbay: mens or womens.  Btw, a couple folks have asked what size I wear in those, which is a good question.  UA runs small so while I wear Small in every other manufacturer, I buy my UA tops in Medium.  So keep that in mind.

The Adidas Supernova Brushed Tights are last year’s model so they’re getting hard to find, though Holabird has them on closeout for men for only $39.95 in all sizes.  Even without the exact items, you get an idea of what to wear out there in the elements.  Also, for the record, I don’t wear those 2 pieces only or I’d be pretty damn stinky.  I own duplicates of both items and various other tights and half-zips, but these particular pieces are my favorite combo of all.

The Newsletter

Oooh, scary, sending my first one out today.  Just wanted to give you subscribers a heads-up that I’ve changed the email it’s coming from to the new URL (girlinmotion.com without the dashes) so if, when you signed up, you found the confirmation email in your spam folder and had to mark it as “not junk”, you’ll likely need to do it again with this new address.  Sorry about that.

OK, hope you don’t get sick of so much Floness in one day.  Later, kids!

Time for a video with some actual value.  This one is a demonstration and comparison of hydration belts and handhelds. I thought it might be worthwhile for those folks that haven’t yet dealt with the different methods for carrying water/sports drinks, especially the newbies, but even for the experienced souls who might not have considered all the options.

As always, the production values suck (I need to buy a proper light) and I did it in one take because it was too long to want to do again, lol, so please excuse any Alzheimers moments.

For the moment, I’m linking it directly to YouTube because I need to start getting some YouTube love in their rankings, so if you guys and gals want to help out, please rate the video or even comment there – that’d be super cool.   Meanwhile, I hope you enjoy this one!

Handhelds and Hydration Belts – A demonstration and Comparison

Technically, a day early but because Philly got its second heaviest snowfall yesterday ever with 23.2″ reported, the season has officially begun.

I woke up on Saturday to a glistening white morning with a lot of wind.  The winds calmed down a bit by the time I got out, though a windchill of 11 with blowing snow required all my cold-weather accessories; glasses with the clear lenses snapped in, homemade neck gaiter from the leg of a pair of stretch pants, 2 pairs of socks and my headband with a billed hat instead of the knit hat so the snow wouldn’t pelt my face too badly.  Clothes-wise, I wore my UA mock, a shortsleeve over that and my Asics storm jacket with thick tights below.  Fabu.

The parks commission is the greatest, they had already plowed the path, so I was running on mostly packed snow.  I had intended to go 5 or 6 but it was so astoundingly beautiful and I figured Sunday would be a real mess, that I extended the run to 12 miles to get the weekend’s LR out of the way.  It stayed lovely until the last 1/2 mile when the winds got nasty, so I was happy to get home when I did.

Today, as expected, was a total mess of ice and snow.  The mile getting to the park required tip-toeing, jumping and sliding.  Once there though, it was even better than yesterday, they plowed it so well I was running directly on the asphalt.  I just went 6, finishing off a second week of 53 miles, all easy.

Meanwhile, my car is behind a 5′ wall of snow thanks to the plows.  I attempted to clear some off, but lacking a shovel, I used my plastic kitchen trash can which was working pretty well, but then some funny old guy who was shoveling halfway down the block came over laughing saying, “I’ve been shoveling snow since 1958 and have never seen anyone use a bucket.  Here, use my shovel for awhile.”  Honestly, the trash can worked better than the shovel, but it was so sweet of him, I used it for about 20 minutes.  Then I got tired and bored and said screw it.

So I hope the snow magically disappears in the next couple days because I have a job on Wednesday that I have to drive to, but with the forecast remaining cold, I think I’ll be out there with my trash can on Tuesday, only then it’ll be iced.  Fun.

Speaking of jobs, I just found an odd one online that I did for the San Francisco Museum of Modern Art.  I’m the brown dog. Then, at the end, if you click the link for the Gallery, there are links on the left under Galleries and Activities that say “Watch a story” – I’m in those, too (though they’ve switched our voices to opposite dogs, lol).  ‘Twas an odd character piece, but a nice change from the usual dry stuff I do.

In other work news, I just completed my first week of the aforementioned Financial Marathon cycle and LOVED it!  My usual method of working is 12-14 hour days until a project is finished, then I take way too much time off to regroup.  No more, now I’m steady as she goes. Parceling my time out in smaller increments is a lot more appealing  and will ultimately be way more sustainable.  I did 31 hours of hard-core work, plus more that I’m not counting because it’s research and reading and I find that to be purely fun.

And my boss (who is at this moment stunningly beautiful in her uniform of PJs, robe and fuzzy booties) is turning out to be a real gem.  She’s already mulling over bonuses of a high-quality graphics monitor and an iPhone but hasn’t decided yet how to implement it.  Maybe for a string of 40-hour weeks for the iPhone and if the June 30 goal comes in a month early, the monitor.

It’s all hugely fun, but also a major life change that couldn’t have come at a better time.  Running consumed me this past year and while it was meaningful and so rewarding, there’s been a serious lack of balance.  Now that I’m headed toward some non-running goals, I can see how much room I have to grow in other areas of my life.  Though it all goes back to running, because without its impact, I’d never dream of the plans I have now or know I could achieve them without question.

I could go on about the discoveries I’m making and my magic motivational notebook which is becoming a life force unto itself, but I’ll save it for another time…or not.  This is, after all, a running blog and motivational stuff might be a yawn to most of you out there.  If you feel one way or the other, let me know in a comment, I’m happy to oblige either way.

Have a happy Monday, kids.