Should you take a rest day?

I take one day off each week, and a day off means just that, a complete day off. Interesting that 2 of the best runners, Sammy Wanjiru and Paula Radcliffe take a rest day each week, or every 8 days for Paula. Additionally, many elite Kenyans don't run on Sunday for religious reasons but nevertheless, it's a complete rest day.

http://www.scienceofrunning.com/2010/04/there-is-time-to-rest-not-halfway-rest.html

Harry

Where I run . . .

Monday, Feb. 28th . . . Evo recovery run

60 min. recovery trail run: 52 min. in Evo's, 8:00 min. warm-down barefoot on the treadmill. It was the perfect recovery run. I much prefer the Evo I to the Evo II.

HHH

testing shoes on tougher terrain . . .

I put several shoes to the ultimate test during my running this weekend in the Spanish Peaks & Cucharas mountain range valley. This is a range with elevation ranging from 7,500 to over 14,000 ft. The roads and trails are very rocky and you often have to deal with heavy winds coming off the mountains but it is a heavenly place to run.

I’ve been dying to test some of my shoes in this environment. I tested the Nike Air Zoom Streak XC, Inov-8 F-Lite 195, Evo, and MWU3. I tested these shoes while running easy and at race pace.

Evo & MWU3. It became apparent very quickly that the Evo and MWU3 were not adequate for race pace running on this terrain. When running nice and easy, they were ok but the rocks were still cutting through them and as I picked up the pace and dipped into the sub 6:30 pace range, they were not constructed to protect my forefoot and specifically my metatarsals. I could run in them but it wasn’t fun and it would just take one wrong landing on a big sharp rock and I’d risk a foot injury.

F-Lite 195. The F-Lite 195’s were pretty good. The only negative was the sole which was overly aggressive for dry dirt roads/trails but I suspect they would be excellent in wet conditions. I will the 195’s a passing grade. They didn’t feel as good as the XC’s but they were good. At race pace, the F-Lite 195 was on the border in terms of protection. The spaces in the forefoot tread allowed for sharp rocks to penetration and I could feel a couple sharp stabs in the metatarsal area.

Nike Air Zoom Steak XC. The Nike XC’s were excellent (yes, I’m giving kudos to a Nike designed shoe). I actually have to give a rave review to the Nike XC because it’s the only shoe I’ve run in that is good on every surface and condition including concrete, asphalt, trails, packed dirt roads, rocky roads and trails and performs well at any pace from easy to race pace and is a very good race shoe (also, cheap at $50). It’s the first truly all-purpose shoe I’ve found (of course, this is my opinion; light (under 6 oz.), 4.5mm heel differential, 15mm forefoot cushion (I can still feel the rocks but they couldn’t penetrate). At this point, I’m not sure if I need to purchase the NB Minimus Trail or Merrill barefoot shoe because the XC performed excellent on the tough trails. The downside is the shoe is designed for medium foot folks like me and not for those with a wider foot.

Altra Instinct. I suspect the Altra Instinct would be just as good as the Nike XC and perhaps better since it’s a zero drop but I hear rumors they are developing a lighter version so I’ll wait because the XC is under 6 oz. and I rarely run in shoes over 6 oz.

Overall, it validated the differences in impact forces at fast speeds. You push off harder, land with more force due to many factors including an increased stride and air time. It was nice to finally find a shoe that worked for all surfaces/terrain.

HHH

Sat./Sun. Feb. 26/27 . .. Mountain Heaven!!!

Yesterday: 70 min. run at 7,500 ft. at the base of 13,000/14,000 ft. mountain ranges, on packed (very hilly) dirt trails with 40-50 mph winds. This may sound tough and it is but it is heaven to me. Running in this mountain valley and canyon is heaven. Hundreds of miles of hilly dirt roads. I included a 3 mile tempo at paces between 7:10 - 6:10. I sure you can guess the slower paces is into the winds. There's no defeating the winds produced by mother nature. You just adjust and run by effort level and bow to mother nature and just enjoy and respect her power.

Today: 90 min. long run. The wind has left and it was beyond heavenly running on packed dirt roads heading straight for the famous Spanish Peaks and Cucharas mountain range. At one point, I had to stop and just take in the 360 degree views. There wasn't a sound around . . . complete silence with snow capped mountains. There are no words to describe this type of experience and run, but this is why I run.

Just finished one of my heaviest mileage weeks in years . . . in the 60 mile range. I feel (beyond) great.

HHH

Friday, Feb. 25th . . . nice and easy

60 min. run: 20 min. barefoot; 40 min. in MWU3's. Nice and easy trail run. Looking forward to tomorrow's tempo run which will be at all all time favorite location in the Southern Mountains of Colorado, at 7,500 - 9,500 ft. I'll definitely be running based effort level as this is not only high elevation running but all hills . . . no way to avoid hills as they are continuous throughout the area.

HHH

Quote of the Day . . .

I like to say, and I truly believe, that every run brings new experiences. You just don't know what they might be until you actually do the run. That's one of my major reasons for pushing out the front door as often as I do—the adventure of it all. Amby Burfoot, Editor at Large, Runner's World

Thursday, Feb. 24th . . . trail running

61 minute run trail and grass field run: 18 min. barefoot; 43 min. in Adidas Adizero Rockets. Enjoyed it a lot. It was my first run in the Adizero Rocket's. I give them a passing grade. Not sure if they will be in main rotation but they are under consideration. I've been looking for a 3rd racing shoe but I may have to stay with 2 racing shoes being the Nike Air Zoom Streak XC and Mizuno Wave Universe 3, and or course my true minimalist Terra Plana Evo shoe.

HHH

The key is discovering your own Magic Formula

This is the absolute key to running. It's a simple statement ("discover your magic formula") but requires a tremendous amount of practice, dedication and practice. It can take years but if you stick with it, once you find your "magic formula," you will run fast, strong and injury free.

Discover Your Magic Formula

Each body is unique, and therefore each runner responds to training somewhat differently than any other runner. To realize your full potential as a runner you must discover your own personal magic training formula. This doesn't happen all at once, but rather step by step as you pay attention to how your body responds to training.

How much mileage can your body handle? How much high-intensity running? What sort of weekly workout routine works best for you? These are the kinds of questions that experience will answer when you listen carefully to your body. As each question is answered, apply it to your future training to make it more effective than ever.

HHH

Wednesday, Feb. 23rd . . . intervals

A great interval session. 800x200x200, 4 sets. Started progressively in the low 6:00 pace range, then gradually moved down to a 5:20 pace. I feel about as strong as ever. I really think I've found my "magical formula." When I abide by the following, everything falls into place and more importantly I stay injury free:

1. Good chunk of barefoot running, comprising 25-40% of my weekly running. Warm-up and/or warm-down.

2. Of the 6 days I run each week, 2 hard sessions, 4 easy sessions. For the easy sessions, mix up the terrain and generally find uneven hills and trails.

3. On the final run of my weekly cycle, run as slow and easy as possible as the purpose of the run is to increase blood for going into my 1 rest day each week which is followed by a hard session.

4. If choosing between barefoot and true minimalist shoes, always choose barefoot. Nothing provides the learning and feedback I get from barefoot running.

5. Running shoes are find provided they are light and flexible racing shoes. My racing shoe rotation is comprised of the Nike Air Zoom Streak XC, Mizuno Wave Universe 3, and Adidas Adizero Rocket.

6. A weekly workout schedule is great but always defer to listening to your body above all. If you need to deviate from the workout, absolutely do so.

7. Use minimalist shoes for walking as much as possible. My #1 choice is the Terra Plana Evo.

8. Ditch the Garmin!!! It can kill you. Run by feel and run by effort level not actual pace as it's the only way to learn to feel the different paces.

9. Other than the 2 hard sessions each week, I do not track pace of distance (again, ditch the Gramin). I run by feel . . . just run!!!

10. My hardest efforts average a 8 on a scale of 1-10, with final surges at a 9 effort level. I do not consistently race at a 9-10 effort level. It's not worth it for me. I know run just as fast as I'm more relaxed and I pass the finish line with a smile on my face and not out of breath. I run within by breath and not ahead of my breath. I will not intersect pain and running. I will run hard but not over the line into pain. Pain kills the love of running.

Just a few things I follow. Everyone has a "magic formula," but everyone has a different "magic formula." It takes time, commitment and practice to identify your own "magic formula."

HHH

Monday, Feb. 21st . . . long recovery run

70 min. recovery run (36 min. barefoot; 35 min. in MWU3's). This is the last day in my 7 day running cycle so I consider this a major recovery run with the goal of increasing blood flow to help heal from the previous harder days. I enjoyed the entire run and while my legs are fatigued, I feel great. I actually did more barefoot then shod running. I opted for the MWU3's because after 36 min. of barefoot running you don't want anything heavy on your feet and the MWU3's are the lightest shoe commercially available at 3.6 oz. (although I hear a few models are forthcoming to the market that will be even lighter).

I've learned you must treat a recovery day as just that, a recovery day. That should be easy to learn but it's oh so difficult for runners. It took me years to understand what a "easy" and "recovery" run really means. If you fail to adhere to this, then you will get injured, no if, ands or buts. You must give your body time to heal, otherwise, in addition to injury, you will not be able to call upon your body when you need it for the hard sessions and racing.

Tomorrow is my rest day (I run 6 days per week) and I love feeling good going into a rest day.

HHH

Sunday, Feb. 20th . . . long hilly run

90 minute hilly run (20 min. barefoot; 70 min. in Nike XC's). I feel great, just like yesterday's race. No Garmin so I have no idea how far or fast and I don't care. I suspect it was a good pace because I felt fluid and strong. I've realize the value and enjoyment from simplifying my running. I actually look forward to each day and running . . . I'm having that much fun!!!

HHH

Saturday, Feb. 19th . . . Race Report

I finished my first race of 2011. I didn't realize it had been over 3 months since my last race. Last year I ran 5k's exclusively but this year I think I'm ready to move up to the 10k, that is, I've improved my form to the point that I've earned the right to add distance. My goal last year was to break the 20 min. barrier in the 5k and I ended up just a few seconds from breaking the 18:00 min. barrier (18:02 PR) so I was very happy with what I did last year.

Today, I started with a 5 mile race. I finished in 31:58 (6:23 pace). I finished 9th out of 400+ runners. I'm thrilled as I used this race as a good tempo run and I never pushed too hard. I ran pretty even mile splits and gave a 7-8 effort. It was nice to be able to start the race at a nice pace as opposed to the full sprint from the beginning, required for the 5k. The 6:23 pace is a :15 sec. per mile improvement from my last 5 mile race 2 years ago.

Best of all I feel great. I attribute that to the increased barefoot mileage I've added daily. I warmed up with a 15 min. barefoot run, then laced up the Mizuno Wave Universe 3's. I added an insole to the MWU3's. Yes, I added an insole and it was a good decision. The race was on concrete which I hate and I've learned for races, I need at least 8-10mm of protection for my forefoot (metatarsal protection as a forefoot runner). I've taken to heart what Fred Rohe said in "The Zen of Running," when he said:

" . . . you will be able to run tirelessly if you follow this simple rule: run within your breath and do not run ahead of your breath (you have to run to discover what that means)."

My last few races, I've run within my breath and if I start to run ahead of my breath (other than a 400 meter sprint to the finish), I slow down. This probably costs me a few seconds per mile but the trade-off is worth it in that I feel great coming across the finish line. I feel like I could keep running and my body feels great and, at the end of the day, that's the most important thing.

For 2011, I'll be concentrating on the 10k distance. I have a feeling the 10k will be my best race distance because it's the perfect combination of speed and endurance. I also love locking in the 6:15 - 6:25 pace range (it's like being on cruise control). I also like being able to take a progressive pace approach as opposed to coming out of the gate in a full sprint. I also seem to get stronger around the 4 mile mark. I'm all smiles with this as a start to the 2011 racing season.

HHH

Friday, Feb. 18th . . . fine tuning for the race . . .

51 minutes of running: 35 minutes in MWU3's and 16 minutes of barefoot running. Included 4x100 meter surges as final tuning for tomorrow's 5 mile race. Looking forward to the race tomorrow. This will be a good meter stick as to where I'm current at and what I need to work on as the racing season is not too far away. I haven't decided if I will focus on the 5k or 10k this spring/summer so this will be a good indication.

I'm actually looking forward to some 10k's so I can take a bit more of a progressive running approach as opposed to the immediate all out approach required for the 5k.

HHH

I like it . . .

Do the work. Do the analysis. But feel your run. Feel your race. Feel the joy that is running. Kara Goucher, American long-distance runner