Running Commute No 4
Despite a few resistant sniffles I reckon I am back on form and so today was time to push myself to run home again.
Result: 10 km in 1:18:43
It was an interesting run, typically it was a struggle to start with and at the 2k stage I was patting down all my pockets to check that I had remembered to pack the oyster travelcard. At the half way point though I had a bid grin on my face and the run started picking up. I had started forlornly as my legs felt really heavy and I kept threatening to trip over cracks in the pavement. Looking at photos from the BPTT run at the weekend I’ve noticed that one of the differences between me and the “proper” runners is that my feet never leave the ground. I started focussing on this at the 7k mark and actively changed my stride, forcing myself to raise the knee as I ran. I didn’t consciously alter my pace but the sporttracks image shows a great improvement in the pace of the later k’s.
I chose to run in my old shoes today as they are a half size larger and don’t cause my toes to blacken but by 5k I was noticing all my old niggles returning – ITB and hip pain that hasn’t troubled me since the physio encouraged me to change my shoes. I was quite pleased with this in a perverse way, it at least meant that I hadn’t wasted hard earned cash with the physio. I’ve found a site offering my Asics Kayano X11′s at almost half the price so I’ve ordered a new pair with the extra toe room.
I’m about due for a new pair of Asics Kayano’s (my runner of choice now). At my local sports store (Rebelsports) the XII’s are on special at A$199 and I can get 10% off that. The newer model XIII’s are retailing for A$259. I thought running was suppose be cheap.
Isn’t it amazing when you lift your knees??? I just discovered that too! Problem is, my thighs have no strength and I can’t sustain it. But man, when you lift your knees it FEELS like running!
You are so right about that FEELING and I really love it. I did wonder how long I could maintain the effort though, it clearly involves more or different muscles to the shuffle.
Got another one for you to try if you’re looking to change bits of your running style (assuming you haven’t done this already). Work on using your arms to drive you forwards by having them swing by the side instead of across your body.
I’ve recenty started doing this and have been amazed by how much more momentum. It’s especially useful when running up steep hills.
Have you ever considered using POSE or Chi running styles?
How do you get the photos/stats?
Hi John
The photos and stats are from the wonderful SportTracks software, which is a free utility available from http://www.zonefivesoftware.com/SportTracks/
Trouble is you do need an additional gadget to feed in the stats – a gps unit. The one I use is the garmin forerunner 305, which combines gps and a heart rate monitor. I’ve got a review and screen shots here: http://www.warriorwomen.co.uk/2006/07/22/garmin-forerunner-305-review/
Booyaa
I have read the chi running book, all I remember is that I’m supposed to lean from my ankles to the point that gravity kicks in and then sort of stumble forward into my run. I can’t remember the other points, have you tried it?
Never heard of POSE though, I’ll check it out.
Yes, it makes such a difference when the evenings gradually start drawing out – suddenly there’s another option for a run. My present commute is rather long for running (it’s almost exactly marathon distance, in fact) but I did try it on the bike once.
Well done on your fitness progress. I must try that curve-smoothing approach to weight loss. You’re absolutely spot on that most people/runners (including me) tend to take their eyes off the ball at exactly the least helpful moments. And
I like your running route downloads. I have the Garmin 201 and I’m not sure if you think it would work with that ?
Interesting comment about shoe sizes. I’ve been running a little less than ten years. The first five with regularly blackened toenails when marathon training. The last five with running shoes bought one size larger than my city slickers. It really works – they don’t fall off, because it seems my feet must swell whenever I start to run.
Happy trails …