A running question

[higg]

It's a good thread this, I must remember to look at it at home so I can see what Marek did to his runners.

One thing that I found useful was to concetrate on keeping the form/posture of everthing above the waist. What I had noticed at the end of a race was that the coordination used to go (ie) the arms could not keep up with the legs or maybe vice versa. Either way once they get out of phase, even by a fraction, it doesn't matter how much effort you expend you will go slower.

What I found helped was training with light weights (1kg, maybe less) in each hand. I did this just for general to slow runs and found it focussed the mind on what happens in the torso. It idea was not to try and conciously "work" the arms but just train them to fit into the stride pattern. When I transferred this to racing, my style held together much more when the going got tough at the end of the race. It also helped with keeping balance when running over rough ground.

It may not work for everyone one but something else to consider. The encouraging thing about this thread is that people recognise that the running gait/style/posture, whatever you call it, is important and should be worked on.


Aodan.

[Sylv]

[quote="Sylv"]I have some Nike "casual" shoes with fairly thin soles that I will try using next time I go out running.

[Marek]

Good question, am going to have to see how things develop over the next few weeks. Have now moved to Nike Free 3.0s and ran 10km in them today, got them from Run and Become near Victoria, great shop and thanks for the recommendation whoever it was that gave it to me.

Legs felt pretty tired about 7km into the run, but managed to get through. Wore the trainers all day as apparently due to the lack of support etc they help to get your feet stronger. They are mega comfortable though, like wearing slippers.

Am planning a brick session on Saturday and might try to use them for that, although I might keep my normal trainers as a back up for the second run just in case I am struggling. Calves are feeling it, could take a while for them to strengthen up enough to get through something like the Ballbuster.

Will have a better idea of what will happen after my training on Saturday.

Cheers

Marek....

[Andrew G]

[quote="Marek"]Wore the trainers all day

[Sylv]

Andrew's got a ride for every event : )

Actually, I can see myself running up Box alongside Marek on his final leg and asking him how his calves feel. Might come along

Lap in under 53" Saturday Marek ; ) http://connect.garmin.com/activity/16576490

[Marek]

Not bad, but could you have then ridden the course 3 more times and run it again with the same run time?

I am going to aim for two 55 min runs.

Cheers

Marek....

[Lucyap]

[quote]Ballbuster, Saturday 6th November.

[Sylv]

[quote="Marek"]Not bad, but could you have then ridden the course 3 more times and run it again with the same run time?

I am going to aim for two 55 min runs.

[Paul H]

Not convinced youre running on your forefoot

[img]http://lh3.ggpht.com/_LpWFhRwGHrI/TMLwxX3D2PI/AAAAAAAAB9Y/c41at7Il8L8/DSC_0011.JPG?[/img]

Are you going grey?

[img]http://lh6.ggpht.com/_LpWFhRwGHrI/TMLxqccS8GI/AAAAAAAACEE/HP8LWjwg4sg/DSC_0118.JPG[/img]

[Andrew G]

Looks more red to me Paul.

[Marek]

Ok, I was trying, was finding the going really tough though. Not sure whether I was jumping one of the puddles/streams at that point. The course was a right state and my trainers were not great for traction. Spent most of Friday in a nice Restaurant and then did a few beers at a friends do in the evening, so have to admit that I was concentrating on keeping my breakfast down.

There were some really quick youngsters racing this weekend, great to see the youf getting into something. I got beaten by a 15 year old girl who was flying, managed to hold onto her (not literally) for the first lap which got around in 9 mins 11 secs, and then I blew up and felt like I was going to puke the whole of the second lap, could not get the breathing under control. Am going to go back again next week with a bit better preparation and see what I can do.

Is a great event though, really enjoy it every time I go.

Cheers

Marek....

[Marek]

So the story carries on, not good news. Last weekend I did a 50km bike and then a 6km run, as I got to the end of the run started upping the pace and then bang, the left calf muscle gives up in a big way. Had to hobble the rest of the way home.

GP and then Physio this week and she tells me that due to my poor form for running and bike riding, in terms of efficiency that forefoot running is out the window. Thankfully nothing is broken (yet), but I need to do some serious work to improve efficiency on bike and run. Basically my biomechanics on my right leg are not good and this had put extra pressure on the left leg, hence the calf going.

Real shame as was looking forward to nailing the Ballbuster, but had to tap around on the run very gently today as every time I upped the pace I got a bit of a twang. So, what have a learnt in this journey.

1. Before changing anything drastically get advice from a pro.
2. I need to do some serious work on improving my biomechanics
3. I can't wait to rise to the challenge and improve the above.

So basically, although this has thrown a big spanner in the works I really think that longer term this could really help me sort out a lot of biomechanical issues. Roll on the Winter for improvement training and bring on next years ballbuster.

Cheers

Marek.....

[Paul H]

IMO, I think you are thinking about it too much and perhaps you should just go running and let your legs do what they want do.

What does biomechanics on your right leg mean?

Not convinced you have an efficiency problem on the bike either but your bike time indicates that you have lost some "form" compared to when you used to come out with us though.

and you spent 3 minutes more than me in transition - what were you doing?

Good luck

[Marek]

Basically my right knee is coming in towards the cross bar and with the repetitive motion it has built up a weakness in that leg. I have crunchy knees which could lead to longer term problems. I haven't been able to do squats without pain for years, hence I haven't been doing them. I need to concentrate on keeping my leg going in a piston like way so straight up and down. I defo need to sort out my running as I am very inefficient, I am keen to sort it to get quicker and also to get rid of the pain in my right knee.

In relation to my bike times that is just a function of not racing this year and only riding pretty much once a week. I am not too worried about where I am at on the bike.

Cheers

Marek....

[Ben]

"Basically my right knee is coming in towards the cross bar"

May or may not be of use but for me I was told, it was Feet and type of arch, which caused this problem. Resolution was insoles in shoes and wedges under cleats.