July 26th, 2009
Today was a sopping 15-miler progression run averaging 8:25s with the last couple miles at 7:45, closing a 67-mile week. Hallelujah…my legs are still feeling fab!
I had to smile at how different marathon training is this year as opposed to last. I feel stronger and the heat doesn’t seem to bother me as much. I mean, I still hate it and always will, but it isn’t wiping me out at all. Granted, I think this summer is cooler than last, but I’m leaving later in the day than last year, so I end up running in the same temps.
One big plus is that I’m drinking a lot more during the day so my little 12oz Amphipod handheld has been enough (had to refill once today, though). I’m sure I’ll be pulling out the 20 oz one as the runs lengthen or I start doing the trail again, but for now, I’m doing fine bringing less.
I was also much more gel freaky in last year’s marathon cycle. I’d take them on most runs over 90min along with an S-cap if it was really hot. This year, I’m not feeling the need for gels yet and I keep forgetting to take an S-cap. I guess it doesn’t hurt that a 15-miler today is about 18 minutes faster than last summer so I spend a lot less time in the heat.
Free Running Clinic this Tuesday, the 28th:
My friend Lara goes to Excel Physical Therapy here in Philly and told me about this free clinic on Tuesday where they tape you and critic your form – but you have to reserve. I’ll be there…can’t wait to get some form pointers (just hope it’s not all about Pose). Anyway, here’s the dirt:
Tracy Peal Sr, certified Pose Method running coach, will video tape your runnning form, discuss proper movement patterns to become a more efficient runner and will also analyze your form. Excel Sports Physical Therapists will be on hand to consult with you regarding any aches, pains or concerns you have. Tues, July 28th at 6:30-8 1616 Walnut st, Philly. Call 215-545–8717 to reserve.
I’ll close with a big shoutout to Jim who did a great job today at the S.F. Marathon – Yay Jim, woohoo!! Also a couple woohoos for RDR and GAT on the sub3:20 thread (my new RW hangout) who ran S.F. as well. Lastly, here’s some safe travel wishes to the above-mentioned Lara and her man, Jeff. They left yesterday on a 350-mile cycling adventure that ends at a huge beer festival in upstate NY – swell payoff, huh?
I hope everyone’s had a great running week and that this one is even better. Later, kids!
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That running clinic sounds great. Too bad I’m not in Philly. I seriously just Googled “nyc gait analysis” like 5 minutes ago. I need to find new shoes (or have an expert tell me to stick with the model I have now.) Congrats on the big week. Sounds like you’re back to pre-ITBS form.
Hey Robert-I’m in NYC too, try Jackrabbit. They have cameras on their treadmills and do a good job at helping people with shoes.
Flo-great job, it’s amazing how we adapt and push through training cycle to training cycle.
Thanks for the shoutout, Flo. I had a pretty good race,despite missing my goal by a couple of minutes. I’ll do a RR later, Time for my nap!
I heard about the clinic last week and want to go so bad but I have work. I’ll be waiting to read about how it was:)
Ugh, how did you do a progressive 15 today? I had trouble slogging through a measly 10.
Ok, I signed up for Philly today – I’m such a jackass with my “wait and see” plan – yeah right. Very excited, I know a ton of people running it, not sure what my goal will be come November but figured WTF.
Your progress sounds most encouraging.
As to the running clinic, I’m working on a blog post in which your name came up (well, since I was writing I brought it up) in the context of heel-striking, etc. I’ve fallen into a debate about heel- v. forefoot-striking and I pulled up some of the photos to which I linked awhile back in a comment to one of your posts. I am quite interested in what the analysis says about where your foot actually strikes, i.e., heel or mid-foot.
What fun stuff everyone left me!
Robert, that’s a great idea, finding a place to get the gait analysis. I’ve always wanted one but our local shoe stores don’t seem to offer it. You’ll be up to your old mileage soon too, sounds like you’re being good about rehab.
Doggie, great job for you too, missy! This year is going to be so much better for all of us, can’t wait to see what your final goal ends up being.
Jim, thanks for checking in, can’t wait to get the dirt. 2 minutes, you’ll do more than decimate that this fall at CIM. Rest well, m’boy.
Runforlife, pooh! I would SO love it if you could make it. Bummer.
Progman, YAY, you committed! I’m so happy about that! I’m sure there’ll be a Philly thread in MRT before too long. Yeah, no worries about a goal at this point, I just like to have something to go towards, even if does end up changing 3 times.
Joe, cool-o! Interesting reading and I look forward to your post. Don’t remember if you saw this or not. According to those guys, 75% of Elites are heel strikers.
I’ll take a look. (Coincidentally, I already had a Science of Sport entry open in a tab. I love those guys.)
Joe, yeah, it’s a cool site, though I’ll admit that the first time I read that article, I thought they must be wrong, especially after all the “forefoot is best” hubbub you hear. I’ll be interested to hear your opinion on it. I’m coming round to “whatever doesn’t hurt you is fine” mentality. Though if it’s a matter of gaining speed, it certainly becomes more to think about.
As the others have already indicated, nice workout. Where are you putting the additional mileage you are picking up in the Level II plan you following? Any certain workout or day, or just as the schedule/mood allows?
she’s put the extra miles in by following level III!
Jhowdy, Doggie Girl beat me to it…I’m doing III, so there’s just a couple miles to add here and there (ex. today was supposed to be 12).
Thanks all, that definitely makes more sense. Level III is like one of those signs at the fair stating you have to be so tall to ride this ride…I can’t even reach Level III on my tiptoes, much less add mileage! Be safe out there.
Lol, that is so NOT true. Maybe for this cycle, yes, but if you keep building steadily and it was something you wanted to do (some people really don’t want to run that many miles), you could absolutely ride the ride with the big kids.
Ewen reckons the video analysis is worthwhile (if you get to keep the tape, and it’s not just a sales pitch for Pose). Also, he said it’d be good if you were taped running at a steadily increasing speed. This is because foot-strike varies with speed. An elite mid/forefoot striker (when racing) might run with a heel strike when doing an easy run. Ewen also thinks a side-on full height video would be good to show how your landing is relative to C of G, how your hips are, forward or backward lean of the body, arms…
The C of G thing is probably most relevant (to tell if you’re over-striding or not). If that’s good, you can be “touching” (I prefer that term) the ground first with heel/midfoot/forefoot and be running well.
Tell Ewan I appreciate the info. I’m hoping I land ok as far as my C of G (“center of gravity” for those not in the know) but have my doubts. I’ve tried to work on it before but without someone there to critique me, I can’t tell what I’m doing…I need this video! (lol, if it’s not a Pose commercial, like
you sayEwan says).I never quit being amazed at what large cities have to offer runners. Let me just act like a 5 year old for a moment and say, “NO fair!!” I am REALLY, really, interested to see what they say about your running form and about the whole experience in general. Details will be key, as I will be living through you for a short moment.
About the 15 progressive- WOWZERS! What were your starting and finishing paces? Just curious about how large of a gap you have b/w them. The longest I’ve done true progressive is 12.
Ummm, I’m posting another comment to include the website thingie. Did I do it right?
LA, PERFECT!! Now we can all go read a fast girl’s blog (the world needs more of them).
You could even hit the Edit button on the other post (if it’s within 10 minutes of posting), click More Options and put you URL in there too. We have ways…
Technically, it wasn’t 15 of progression, Hudson just says “last 20 minutes” or “last 15 minutes” but I do generally lessen the pace as I go (this, thanks to Pfitzinger last year, it was a good lesson to keep). I started real slowly yesterday, so first split was 8:58, then 8:39, and so on. I stuck around the 8:20-8:15s for a while then ploughed it at the end.
Flo, I just wanted to tell you how sorry I am to hear about your father in law’s passing. I love the picture you posted of him. May he rest in peace and I hope your heart and Nick’s heal soon.
I also wanted to send my condolences to you and Nick on his Dad’s passing. It’s indeed a beautiful photo of the man, and it sounds like he was every bit as beautiful on the inside too.
Condolences, but if someone had a good run (figuratively), there’s not much more you can ask for.
I posted something following-up on footstrike.
Thanks Glorybelle, Kazz and Joe.
). Please know that I appreciate all your sentiments and thoughts, no need to post any more condolence thingys, I feel the love from you guys all the time. Hugs and Smoochies.
Heads up for everybody else, I closed comments on the last post so no one would have to post any “sorry for your loss” comments (because I always hate writing those myself
Joe, cool, I’m going over to read that right now…
[...] (I have links to some pictures there) and especially on the subject of heel-striking, and in a more recent post she sent me a link to a Science of Sport post, Heel vs. Midfoot vs. Forefoot: How do elite runners [...]