August 2017 Running Challenge
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@amymoreorless, I'm doing MapMyRun for my HM training plan, too. Next run is supposed to be 4 6-minute intervals at a 10 minute mile, which will be fast for me. We'll see how it goes!
@WandaVaughn, my goal is just to finish as well. No speed goals for me for this first one.
3.48 for me today. Was supposed to be yesterday but needed a couple days after my long run on Sunday.
Anyway, August totals are 46.86 / 75.
Happy running!2 -
August Running Challenge
Goal: 75 km
Ran: 42/ 75
16/8/17 Run 6 km walk 5km
15/8/17 walk 4 km
14/8/17 Circuit training
13/8/17 Rest Day
12/8/17 Walk 6 km
11/8/17 Run 4.5 km
10/8/17 SL A+ walk 2 km
9/8/17 Run 5 km walk 5 km
8/8/17 Run 7 km
7/8/17 Run 8.5 km
5/8/17 Walk 4 km+SL B
4/8/17 rest day
3/8/17 Run 8 km
2/8/17 Run 3 km + SL A
1/8/17 walk 4km
SL~Strong Lift1 -
PastorVincent wrote: »Running form question... this article claims that swinging your legs HIGHER during running (100 degree angle is mentioned) is more efficient and gets you more speed:
http://www.milestonepod.com/blog/want-to-run-faster-with-less-effort-kick-your-butt/
Has anyone heard anything about this? Is this legit? Seems counter-intuitive at a glance as you are wasting energy and time getting your leg up instead of getting it back to the ground to push again.
So I emailed the author and asked for more information and he replied right away:The higher leg is better because there is a lot of energy needed by smaller muscles for swinging your leg forward when the leg is extended. You have to use your hip flexors (small muscles) to swing your leg, in addition to the momentum you gain during pushoff (coming from the calves and thighs). If you can reduce the moment cost (moment = force x distance) you can reduce the load on those muscles. If you are taking very small steps or running slower, a low leg swing is not a bad thing. It is at faster paces that leg swing becomes more efficient. We do not know when that change occurs.
BTW: The "distance" in that equation is the distance from your muscle action at the hip to the center of mass of the leg. If you have a flexed knee, the center of mass moves closer to your hips.
Any of you experts have any thought on this?2 -
@PastorVincent All I read was blah blah I'm right blah blah blah5
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MNLittleFinn wrote: »@PastorVincent All I read was blah blah I'm right blah blah blah
hehe. So do you think there is anything to it then?0 -
PastorVincent wrote: »MNLittleFinn wrote: »@PastorVincent All I read was blah blah I'm right blah blah blah
hehe. So do you think there is anything to it then?
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1/8-REST
2/8-5.3
3/8-3.6
4/8-5.6
5/8-3.1
6/8-7.7
7/8-REST
8/8-4.3
9/8-3.7
10/8-REST
11/8-8.6
12/8-rest
13/8-2.6
14/8-5.1
15/8-3.9
16/8-4.7
Total - 58.2/120 Miles3 -
1---5.49mi/ 8.85km
3---4.23 / 6.8
5---4.55 / 7.3
6---9.14 l 14.7
8---2.85/4.6
10---2.87, 1.98/4.6, 3.2
11---shot, travel day.
13---6.21/10
14---SL (kicked my butt)
16---2.02/3.3
Total 39.34/63.5
Goal 89 miles/144 km
Upcoming races:
Sept 30 Festival 5k Tishomingo Ok.
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
Oct 4 AIM for the Cure- 5K, virual run
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's 1 mile 10:04 5k 34.27 10k 1:12.49
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PastorVincent wrote: »MNLittleFinn wrote: »@PastorVincent All I read was blah blah I'm right blah blah blah
hehe. So do you think there is anything to it then?
Lol!
When I was in high school, I remember the coach yelling "get those knees up". Personally I do find moving the ankle as if it's on an elliptical path is more fluid, the shuffle is hard, and does work my psoas more, when I'm trying to get my butt and quads to do the work. But to each his own. No one runs the same.2 -
PastorVincent wrote: »PastorVincent wrote: »Running form question... this article claims that swinging your legs HIGHER during running (100 degree angle is mentioned) is more efficient and gets you more speed:
http://www.milestonepod.com/blog/want-to-run-faster-with-less-effort-kick-your-butt/
Has anyone heard anything about this? Is this legit? Seems counter-intuitive at a glance as you are wasting energy and time getting your leg up instead of getting it back to the ground to push again.
So I emailed the author and asked for more information and he replied right away:The higher leg is better because there is a lot of energy needed by smaller muscles for swinging your leg forward when the leg is extended. You have to use your hip flexors (small muscles) to swing your leg, in addition to the momentum you gain during pushoff (coming from the calves and thighs). If you can reduce the moment cost (moment = force x distance) you can reduce the load on those muscles. If you are taking very small steps or running slower, a low leg swing is not a bad thing. It is at faster paces that leg swing becomes more efficient. We do not know when that change occurs.
BTW: The "distance" in that equation is the distance from your muscle action at the hip to the center of mass of the leg. If you have a flexed knee, the center of mass moves closer to your hips.
Any of you experts have any thought on this?
@PastorVincent - There's some technical explanation here that I haven't seen before, but it is true that butt kicks have been used as drills to improve form for a long time. Further, focusing on the follow through (lift leg high) is part of running strides or running at rep pace in the system my club uses. Coach tells me that this is an exaggeration of good form, and the fast pace forces the runner to find good running economy. The feel, if not the absolute height of the heel raise, is supposed to carry through to other parts of the marathon training program and, by extension, to race day.
Having said that, what the milestone pod folks are saying sounds a lot like focusing on cadence. They've looked at what good runners do, found something that they think they can measure, and told beginning runners to concentrate on that. I think that may be a misplaced emphasis. In the case of cadence, the important thing is landing with your foot under your body, and increased cadence is supposed to force the newbie into better form. In the case of butt kicks, the point is good running economy and the high kick is supposed to force you into better form and better running economy. But I think focusing on the precise angle is misguided. Some runners will kick higher than others, and most will kick higher while running faster than while running slower.
So . . . saying faster marathon runners have faster cadence and a higher leg swing than slower marathon runners may just be observing the *results* of running faster, not actually finding a cause. You watch any good runner in a race that's 5K or longer, and I would expect that his leg swing will be higher in the last 200 meters when he puts on the finishing line kick. It's natural, and he isn't concentrating on the angle his leg makes when it rises.8 -
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Non-running update: Today I am forced to admit that I am injured. I did not get as far as fatiguing the right Achilles that has bothered me; I woke up with a sensation in my right ankle that feels like a mild sprain. It doesn't let me run 4 paces, let alone enough to see if my Achilles is still irritated. No doubt attempting the warmup at club practice yesterday evening was a mistake; but it seemed a perfectly reasonable thing to do at the time.
So I'm doing the rest, ice, compression drill. I have some ankle supports left over from previous sprains, and I'm wearing one of them all day today. I will get plenty of sleep. I did the 10 minute immersion in ice water routine that I hate. I'm on naproxen, and will stay on it for a while. And I have an appointment with my podiatrist next week anyway.
I may have to take a DNS at one or all of the next 3 races I am registered for. If that turns out to be the case, I'll seriously consider not registering for Boston 2018. My body might be telling me it doesn't like the volume I've put into marathon training. But no firm decision on that yet. I could change my mind several times between now and the Boston registration window.3 -
August Goal: 60 miles
8/1: 4 miles
8/2: 3.1 miles
8/3: 2.2 miles
8/5: kr30dc day 1
8/6: 5.4 miles; kr30dc day 2
8/7: 3.1 miles; kr30dc day 3
8/8: 2.7 miles; kr30dc day 4
8/9: 3.1 miles; kr30dc day 5
8/10: kr30dc day 6
8/11: kr30dc day 7
8/12: kr30dc day 8
8/13: 6.3 miles; kr30dc day 9
8/14: kr30dc day 10
8/15: 3 miles; kr30dc day 11
8/16: 2.5 miles; kr30dc day 12
35.4/60 miles completed
I ran at lunch again today. Too much stuff going on this evening and it is supposed to be even hotter this afternoon after work than it was at lunch time. Although it wasn't as cloudy today as it has been and that noon day sun was pretty hot. I still had a really good run. I just kind of took it easy and enjoyed the run. I'm over halfway to my goal for this month so I'm feeling pretty good.
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12
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@MobyCarp fast healing vibes coming your way!!!! I hope you still hang out with us and give us your expertise!0
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@MobyCarp sorry to hear this! Here's hoping for a speedy recovery for you!0
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8/16 Swim 1.75 miles
Run 5.45 miles
August 75.8/ 100
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@MobyCarp wishing you a speedy recovery and I hope I'll be able to stand on Heartbreak Hill in 2018 and cheer you on.1
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