Ok. So it's not running related....but it's funny!

Now for something completely different....

Even if the shoe fit's....at least occasionally, forget it.

Many runners focus primarily on the workouts and little on their form. You probably learned to run as a young kid right after you learned to walk. You could run and for the most part that was enough. Efficiency was not important. For the most part what ever you learned then is still a part of your running technique today. In addition, our body changes as we age. Flexibility and muscle tone, even your desk job can change what happens when you run. Do you bend at the waist when you get tired? Do you strike with your heal? To you over pronate? What do you do?

People spend enormous money and time finding shoes to correct discomfort caused by specific running deficiencies but believe there is nothing they can do to correct their form. Before jumping on a pair of extreme control trainers with inserts consider the root cause and forget about the symptoms. An extreme shoe platform can reinforce and amplify your bad habits.

A good place to start is by watching the best IVS runners as well as the elites on television. Forget about the blistering pace.....what is different about the way they run? What's different about the technique? Notice how effortless they make it look.

Have an objective third party like Adam, Greg or Blair watch you run. Have a friend video tape you running. Concentrate on making adjustments to make you run more like those who seem to run so gracefully. Time spent improving form can be very rewarding. Many form improving drills can be completed in a small amount of time and they are not especially taxing. The benefits can last a lifetime.

Strength training, flexibility, and techniques such as barefoot running are great ways to get your running form where you need it. Train your brain! Barefoot running gives you mucho feedback (at first a bit too much). It also strengthens the feet. This can improve efficiency and lessen the chance for injury.

Mark Sisson, who runs the blog Marks Daily Apple writes "When was the last time you left your house without shoes? Hard to say? When was the last time you ran without shoes? Summer, circa 12 years old? If you are to listen to the growing number of barefoot runners out there you are truly missing out.

It turns out we were all born barefoot. No, really. As hard as it is to believe, no one came strolling into this world pre-packaged with a pair of loafers or Nike’s latest cross-trainers. That alone is a good enough argument for not wearing shoes, right? Yeah, yeah, so goes the same argument for public nudity. But there really is something to the notion that going barefoot (not bare-naked) is good for you. "

You can check out the entire post in Mark's blog! It's a great read for anyone considering barefoot running:

http://www.marksdailyapple.com/even-if-the-shoe-fits-forget-it/

Cheers!

Rob

Will women someday be faster than men in the marathon?

Click on the headline for this story and read Amy Burfoots story on Women and long distance. When you think how long into the running boom we got before women were allowed into marathons, the latest scientific speculation about their endurance power becomes even more ironic: Women might have been better equipped all along than the men who were keeping up the barriers against them. At least that may be true as far as fuel is concerned, when you compare female endurance reserves to those of the stronger men who were protecting the "weaker sex" as too delicate for such a grueling distance.
More accurately, whatever advantage women do possess probably doesn't kick in until an event gets at least as long as the marathon – anything 26.2 miles or over, or its equivalent in another sport, that qualifies it as "ultra distance." And if our theories are correct, the longer the event, the greater the possible advantage. Tracy Sundlun is a former Olympic track coach who has trained over 30 Olympic Trials Marathon qualifiers, and in his view, "The differences as you probe farther into the ultra distances seem to indicate men and women are competing more on an even plane."

El' Danimal Set's Sights On Schroff

Dan Johnson sets his sight to be faster than Schroff on Saturday, May 24. He is competing in the Chillicothe River Run held by the Optimist Club. It's a pancake flat fast 5k along 2nd street through Shore Acres park and back into town. I am guessing Schroffy will need to run 16:50 or better to take on the Danimal. Both are capable of such times. I ALMOST wish I wasn't running just so I could get a video of the fun. This picture was from my bud Matt Stevenson. We all ran a race in Morton a few weeks ago. Winner was featured in this traditional sombrero! I haven't been able to catch him in a 5k.......yet. Thanks Matt. Just a suggestion Dan, I'd lose the hat before the start unless you get a really strong tail wind.

Nike Free Ad

These shoes are great. I need a new pair of Free 3.0's but they seem to be no longer available. Bummer! I can still get 5.0's. I like em....sort of. But the Free 3's were the Bomb! I raced myself to a PR at Delavan in them. I also had a personal first by beating Chris Alexander. Granted he had the flu and was overdressed. But hey, the guy is Faster Than Schroff!

Hanson Coaching Does Things A Little Different

I received a packet from Hanson’s Coaching Services. I thought you’d find it interesting. It is the training packet from their Advanced Marathon clinic. I don’t know how familiar you are with their training philosophy. I was taken aback by the fact they don’t have a planned run longer than 16 miles for most runners?!? Obviously, they have a good reputation, but this is very different from say Pfitzinger’s plan. It does however encompase many of the ideas Daniels advocates. Here is what the Hanson booklet has to say:

“Many programs focus mainly on completing runs of up to 20-22 miles 3-5 times throughout the training segment. However, the weekly mileage is maybe 40-50 miles for the peak week. This means that as much as 50% of the mileage comes from 1 day, leaving 6 days to get the other half of the distance. According to Daniels, a long run should be no more than 25% (or less than 150 minutes) of a person’s weekly mileages. This is because physiologically you deplete energy stores enough to trigger responses to store more energy, cellular adaptations occur at optimal level, and longer than this may cause structural breakdown and over stress the body.”

Now, I am a bit confused by this because, I don’t know of any advanced marathon plan that peaks with only 50 miles. The workouts are pretty much standard fare:

Easy days
Long Runs
VO2max
Lactate Threshold
Tempo Runs
Running Economy

Like Daniels, they don’t advocate 400’s for VO2max workouts. They reason if you run faster than a 27 minute 5k you won't spend enough quality minutes in your targe training zone. It takes 2 minutes to reach VO2max and ideally the interval should be 3-6 minutes in length. They reserve 400 intervals for beginner runners with lower mileage and advocate 800’s as being more suited with 1600’s being the final goal.

Hanson Coaching offers a detailed table for paces that help the runner pace correctly. But for these examples, lets use a 2:30 marathoner that runs a 15:30 5k. During the first 9 weeks, Tuesdays are all about these speed workouts. Then Tuesday’s switch and become strength workouts. A strength workout consists of something like 6x1 mile at 5:30 pace w/ ¼ mile jog in between. Conversely, the 1600 Speed Workout would have been 4-6x1600 at 5:03 pace with 2:35 recovery jog.

Thursday’s are all about tempo runs at MGP. Sundays get more substance for long runs when they are training advanced athletes. For they can benefit from incorporating tempo (threshold) efforts in the long runs. They build pace runs up to 5-10 miles. They build slowly spacing the difficult effort long runs only every 3rd run.

Here is a link to their schedule: http://www.hansons-running.com/shop/pdf/advanced.pdf

I've been told that our own IVS runner, Charlie Hansen (sp) used this plan and went from say a PB of 3:15 to something in the neighborhood of a 2:56 marathon at Greenbay. Help me out if I got that one wrong. Now it's not faster than Schroff but I certainly would be happy with it.

I doubt this translates into anything meaningful for the elite guys who are trying to get under 2:20 but it might have merit for the 3:15 marathoner wanting to get down under 3 hours.