Life is like music; it must be composed by ear, feeling, and instinct, not by rule.

Sunday, May 8, 2011

Sunday, May 8th . . . easy run and course evaluation . . .

Nice easy 4 mile run over the same course I will be racing next week. It was great to cover the course as I located a few areas where I'll likely hold back and others where I'll probably surge. It's a big mental advantage to cover a race course beforehand. I'm feeling great.

I'm also having an interesting shod vs. unshod dialog with my minimalist barefoot friends. I asked a few questions.

First, I mentioned that all the current World records and recent Olympic gold medal times have been set by runners wearing shoes, and this is a simple fact although many of my friends are unable to acknowledge that. I asked if top elite runners could run the same times barefoot as they do in shoes. Second, do shoes provide any advantages to those runners, whether physical or mental.

I'm a big proponent of at least some level of barefoot walking or running but many of the same holes we poke in the shoe arguments can equally be applied to barefoot arguments. There's so much we don't know and there's too many factors to account for in running . . . no single study will ever account for every potential factor in the runner's performance.

With that said, the facts we have show the current fastest times were produced by runners wearing shoes and not barefoot. Sure, runners wear shoes for endorsement money but does one really think that an elite runner would disregard barefoot running if they could run faster barefoot? A runner would not sacrifice the opportunity to break a world record just to wear shoes as there's more endorsement money for the runner that sets a world record and/or wins an Olympic gold medal.

Unfortunately, there's probably only a handful of runners that could give us valuable insight. Runners like Haile G. or Tirunesh Dibaba who grew up barefoot, switched to shoes and set world records . . . they could tell us whether they could run the same times barefoot and/or if shoes provide them with any advantages.

Harry

Saturday, May 7, 2011

Saturday, May 7th . . . long run with surges

85 min. trail run with 7x400 meter surges at 5k pace. I feel great and I'm closer to the 5k shape I need to be in to make a run at the 17:30 - 17:45 5k time. I've decided to solely focus on the 5k and using 10k's for tempo training. After running all the various distances, I'm pretty confident my talent is pace and speed and specifically at the 5k distance.

I'm making this a 5 yr. commitment to slowly improve but ultimately find out how fast can I run the 5k . . .

Harry

Friday, May 6, 2011

Friday, May 6th . . . running with a smile . . .

Nice easy 50 min. trail run with a smile the entire way :). Everything seemed to click and I feel great. I feel physically and mentally on track to make a run at the sub 18:00 5k (I'm a few seconds off). I think I need 2-3 more tune up races, then who knows.

Harry

Thursday, May 5, 2011

Thursday, May 5th . . . technique drills

65 minutes of technique drills (skipping, bounding and marching) and short hill sprints (40-60 meters up steep hills). Key workout for stride efficiency. Interesting thing to note . . . for masters' runners, you maintain stride rate into your 80's but you lose 40% of your stride length as you get older unless you do these type of drills to combat it.

Otherwise, you become a shuffler and while we have elite shuffle runners, they rarely are able to beat runners with smooth longer strides like Bekele and most of the great East African runners. Stride efficiency is a result of a stride rate and stridge length and if you don't concentrate on both, you can't run efficiency and you increase the likelihood of injury.

As Pete Magill says (he ran sub 15:00 5k at age 47), a "smooth long stride is an essential ingredient of a fast 5k" . . . and these drills help you achieve that without over-striding.

Harry

Wednesday, May 4, 2011

Runners Who Inspire

http://runnerswhoinspire.blogspot.com/2011/05/jonathan-savage-lion-on-savannah.html

Wednesday, May 4th . . . recovery shake-outs

2 race pace workouts in 72 hours have left my legs pretty wore so that means it's recovery time. I'm not a big fan of taking the day off when I'm sore as I want to move to increase blood flow and kick start the healing process.

So, my favorite recovery workout is on a football or soccer field. This morning I found a soccer field and did 20x100 meter easy strides diagonally across the field, then walk to the other corner. I can it the zig zag.

I wore the Nike XC's which I haven't worn in weeks as I've been exclusively running in Evo's but it was a nice change of pace but I'll be back in the Evo's tomorrow.

Harry

Tuesday, May 3, 2011

Tuesday, May 3rd . . . night at the track . . .

I harder session at the track tonight. 2 x 1 mile @ 6:05 and 6:00, into 800 meters @ 5:50. My calves are quite sore, especially since I raced on Sunday. I usually keep a 48 hr. buffer between hard sessions but I broke that rule this time, but I'll likely be a sore puppy tomorrow morning. I'm slowly working my way back to peak 5k form.

Harry

Monday, May 2, 2011

Sitting is a killer, even if you workout


I've been a bit lazy with my stand-up desk but I'm going to start using it again.

Harry

Monday, May 2nd . . . post race recovery . . .

I woke up a lot more sore than I anticipated so I ran very very slowly as part of my post race recovery. A very easy 45 minutes with 8 minutes of barefoot warm-up. The only goal of this workout is to increase blood flow to support the healing process.

Post-race recovery is critical but even more important for masters' runners as you really need to listen to your body and when in doubt, play in conservatively as you get older. Now allowing the body to repair itself especially after races often results in injury. It's always better to play in safe and even take a day off to avoid the injury. It's always better to miss one day and come back strong as opposed to getting injured and spending months trying to recover and as you get older, it takes longer and longer to recover from injury.

Harry

Sunday, May 1, 2011

Sunday, May 1st . . . Race Day . . .

I had a great 5k race this morning. My first of the year so my strategy was to be conservative, so I ran the first 2 miles at 10k pace and the last 1,200 meters at 5k pace. Finished in 19:06 . . . top 20 of 3,000 runners (they actually had an elite field that took off 30 seconds before us mere mortals). It was a bit frustrating in that I couldn't break from the pack for over .5 miles as there were way too many runners for my taste. I even bumped into a few of them.

I ran sockless in the Evo's and loved it. My stride felt great and I had so much control over my body. I could easily shorten my stride for uphill and open up on the flat and downhill. I lose degrees of control in cushioned shoes. The difference in my proprioception is dramatic when running barefoot or in true minimalist shoes vs. traditional shoes (even racing flats like my Nike XCs).

Harry

Saturday, April 30, 2011

Saturday, April 30th . . . pre-race workout . . .

50 min. easy run with a half dozen 80-100 meter surges in preparation for tomorrow's 5k race.

Harry

Friday, April 29, 2011

Barefoot on Trails . . . yes you can do it . . .


Another picture in the Runner's World article. I'm running on the famous highline canal and yes, you can safely run barefoot over crushed and packed dirt trails.

Harry

Runner's World, June 2011

I'm featured in this June's edition of Runner's World in an article on "Running Form." The picture above is on page 86. Pick up a copy and let me know your thoughts on the substance of the article.

Harry


Friday, April 29 . . . rest day

nothing more to say :)

Friday, April 29 . . . rest day

nothing more to say :)

Twitter Updates

    follow me on Twitter

    My Blog List

    My Blog List