This technique may have made me faster

On July 13, 2012 By Emerging RunnerLeave a comment

Does back leg lift = faster running?

Today’s run (street): 4.25 miles

I’m out of the office today and Monday and the weekend will be busy. We’ll have a house full of people starting this afternoon and that will continue through Sunday. The major activity is on Saturday and the day will start early, so I’m probably going to need to skip tomorrow’s run. I tried to make up for that by running a little extra distance today.

Conditions were pleasant when I left on my run around 7:00 AM. I tried to maintain a decent speed and thought about how my default pace has slowed over the last few years. I’d say, overall, that my speed has remained consistent. The difference is that my median pace seems to have slowed by about ten seconds since 2009. It could be that when I used the FR50 and 60 with a foot pod, my times were recorded more accurately (and faster) than with the FR210.

About halfway through today’s run, I looked at my shadow and noticed I was running with a low degree of back leg lift. I’ve noticed that better runner’s legs come up fairly high after toe-off and I suspect that helps their speed by reducing the amount of time their feet touch the ground. Inspired, I worked on bringing up my leg as I ran. I’m not sure if it made me run faster, but I did feel it in my hamstrings.

I’ll look at my pacing across the timeline after I upload my data to Garmin Connect to see if my speed improved after making that change. I did finish with a decent overall pace, so perhaps it made a difference. It would be great if a small change like that could have made a measurable effect on my pace. It almost seems too easy. Then again, it did illustrate my need to do more core work.

Why do I walk so fast and run so slow?

On June 27, 2012 By Emerging RunnerLeave a comment

Today’s run (street): 2.5 miles

Yesterday morning I took a walk with a colleague to Central Park to scope out locations for our division Fun Run. She’s a fast fitness walker, but I was able to keep up with little effort. I typically walk faster than anyone I know and I always have. It’s easy for me and it probably has something to do with my long stride length. So, why then, am I such a mediocre runner?

Before I started running I used to think that I’d be fast, simply because I walk fast, but four years of history tell me that’s not true. I sometimes wonder if there are things that I do when I walk that get lost in translation when I run. My stride length when running always seems short to me and I know my cadence is typically 8% less than the ideal of 180 steps per minute.

This morning I went out again on a cool morning run and moved along fine, but I barely cracked the 9:00 range for my pace. I know that if I’d put in more effort I could have improved by 30 seconds per mile, but not much more than that. It would be great if I could apply my walking speed to running, but I don’t see an easy way to do that. And, no, I have no interest in race walking, whatsoever.

Treadmill theory disproved

On May 18, 2012 By Emerging RunnerLeave a comment

Cadence is key

Today’s run (street): 2.5 miles

I counted my steps during a recent treadmill run to confirm a theory I have about cadence. My hypothesis was that I typically achieve a higher cadence when running on the machine (compared to the road), because the restricted area of the treadmill forces a shorter stride. I thought that might be the reason why a moderate pace on the road feels much faster indoors.

The results of my test surprised me. At 6.5 mph on the treadmill, my strides per minute (SPM) count was 166. That was based on counting steps for 30 seconds and doubling the result. The ideal SPM number is 180 and that explains why I’m not that fast. I was a little surprised to see my theory disproved, but I also felt that my turnover was fairly rapid, considering the results. But the stopwatch doesn’t lie.

I took my new test shoes out on the road for the first time today and really liked the experience. Despite feeling great throughout my run, my time was solidly average. I thought about focusing on cadence, but honestly, I didn’t feel like pushing very hard at 4:00 AM.

I’m finally realizing that if I want to go faster I have to do the work. There’s no easy trick for increasing speed and cadence. It’s not better engineered shoes or energy supplements. It takes interval training sessions and frequent workouts that push me past my comfort zone. Some people see those things as part of the fun of running. I’m not quite there yet.

Sunday’s biggest challenge

On May 3, 2012 By Emerging RunnerLeave a comment

Today’s run (treadmill): 25 minutes

I planned to conclude my half marathon training with a run around the neighborhood this morning, but the weather didn’t cooperate. No problem really, I just wanted the pavement experience when I worked on my stride. Instead, I went for a fast run on the treadmill, pacing about 15 seconds per mile slower than 5K race pace for 20 minutes, and then stepping up to full race pace for the last five.

I didn’t love starting as fast as I did this morning. My methodology for early morning treadmill runs has been to run slowly for the first five minutes, and then step up my speed every few minutes until the end. Today I just went for it, and after three minutes I wondered if I could sustain that pace for 22 more. I told myself that I run faster in races over longer distances and I’d get used to the speed. That’s exactly what happened.

My experience last Saturday, when I began to feel negative about the run, was eventually corrected by the acknowledgement that most running difficulties (not counting injuries) are more mental than physical. I need to keep that in mind on Sunday when the going gets rough. And it will. I ran this course last year and I’m aware of certain mistakes I made. I hope to correct them this time. Nothing left to do now but rest and stretch. Three days and counting…

Inclined to train with a treadmill taper

On April 11, 2012 By Emerging RunnerLeave a comment

Sunny skies at the end of LI

Today’s run (treadmill): 3.1 miles

We left for our trip today, but I got in a treadmill workout this morning. I debated the type of run I’d do, first thinking I’d focus on speed, but then realizing I’d pushed pretty hard yesterday. I ended up splitting the workout between an incline segment and a progressive speed run.

Sunday’s 5K course begins with a hill challenge so I set the machine to a 6% incline and ran that for the first mile. I brought that down and upped the speed every couple of minutes and finished my run at a high 8:00 pace. Between the incline and the speed progression, I was pretty worn out by the end. I was pleased with the workout, one more to go before Sunday.

We’re enjoying the early season sun in Montauk and I’m trying to figure out how I’ll finish my taper. If there’s a route by the water, I’m there.

My speed is back, and just in time

On April 10, 2012 By Emerging RunnerLeave a comment

Today’s run (street): 3.2 miles

After weeks of focus on distance, I’ve turned my attention more towards speed. Yesterday’s weight exercises were a good first step that provided direct benefits this morning. I decided to run in my Hattori’s today. Between the colder weather and testing out new shoes, I haven’t been wearing the Hattori’s much and I’ve missed them. When I set out for today’s run, I once again appreciated their simplicity and fit

Sorry Meb, they’re nice, but not for me

We had stopped by Famous Footwear yesterday morning to get my son some new shoes and I took the opportunity to try on a pair of Skechers Go Run’s. I’ve been intrigued by these shoes since Meb Keflezighi committed to them and the good reviews from both Running Times and Runner’s World. I don’t really consider Skechers a serious brand for running shoes, but this model seemed different.

My impression of the Go Run’s was primarily positive except for a raised part of the mid-sole that helps facilitate a mid-foot strike. I appreciated the spirit but not the execution. For some who are looking to transition to a more minimal shoe, the Go Run may be a nice option.

The Hattori’s inspired me to move and I came through the first mile at around 8:50. I maintained that pace through the second mile and then shifted into race mode until the end. I finished the 5K+ run with an overall pace of 8:32. Throughout my run, I used rapid arm motion to regulate my leg turnover and that produced my fastest training run so far this year.

Today’s run reinforced my training plan and I feel good about my preparation going into Sunday’s race. A little more speed and some end-of-week rest should get me there.

Recovery + speed, a good combination

On April 8, 2012 By Emerging RunnerLeave a comment

Today’s run (street): 3.7 miles

My biggest motivation to get outside the next day after a tough workout is that I know I’m in for an easy run. The word I use is recovery, although I’m not sure that’s how other runners may define that term. For me, it’s liberation from the stopwatch, an opportunity to proceed at a comfortable pace, so I can focus on the sights and sounds of my surroundings.

A funny thing about these recovery runs is that I often introduce a little speed play into the mix. The relaxation eventually becomes an energizing force. Today’s run was like that. I dressed with more layers than I’d have chosen for a performance run and set off for a trip around the neighborhood. I took it easy and followed a different route than normal, running around the nearby middle school where a boisterous game of adult flag football was being played.

When I changed direction for the first time, I was hit by some fairly strong headwinds and was doubly glad I had dressed on the warmer side. Today is Easter so the streets were quiet, and I enjoyed the lack of cars on the road. There weren’t many people outside either, so I had the sunny streets all to myself.

By the time I reached three miles, I was ready to turn to home and I followed a route that had a long, but moderate, incline. Once I cleared that section, I poured on the speed and completed the last half mile at a pace 20 seconds faster than my overall average. That last burst of speed put my time within the range of a training, rather than a slow recovery, run.

I finished the weekend after logging almost 15 miles (25 for the week) and added yet another mile to my longest run (so far) this year. I may do some intervals tomorrow, even though I usually take Monday as a rest day. I’ll need to wrap up my taper for Sunday’s 5K by Friday. Right now I’m in great shape for long runs, but I’m not sure my 5K speed is ready to tap.

Speed takes effort, it’s that simple

On March 21, 2012 By Emerging RunnerLeave a comment

Today’s run (street): 2.5 miles

The UPS truck mocked me as I drove into my driveway last night. The UPS driver usually does his deliveries in my neighborhood around the same time that I get home from work. I watched as he carried what looked like a shoebox-sized container, but he dropped it at a neighbor’s house. Saucony is supposedly looking into what’s happened to my pre-launch Kinvara 3’s. I’m thinking I may never get them.

As much as I’ve anticipated the Saucony’s, I’m still appreciating the Spira Stinger XLT’s. I skipped yesterday’s run, but went out this morning. Again I found the XLT’s to be comfortable and responsive. I moved well during my run and, while my PE was relatively low, I felt like my pace was brisk. When I came to the end of my run I looked at my Garmin, only to see that I’d covered my route more than a minute slower than expected. So much for getting that bonus 15 seconds per mile from the XLT’s.

I think the lesson I reinforced today is that, at my level, speed should feel hard. If I don’t push it, I shouldn’t expect to put up good numbers. Due to some scheduling issues this week, I’m swapping my Thursday elliptical session with a run tomorrow morning. I’ll put in more effort and see whether that makes a difference. Perhaps the 15 second bonus only happens on harder runs.

Teaching your body to go fast

On March 2, 2012 By Emerging Runner2 Comments

Today’s run (street): 2.5 miles

“The idea is to teach your body to go faster than it wants to.” That was a comment from Emerging Runner friend Paul regarding interval training. I reread that sentence three times because I thought it was a perfect way to describe the concept of speed work. It sounds simple, but it’s not. Making your body go faster than it wants to go is hard. But when you do, it (almost) always pays off.

I thought about Paul’s comment during my run this morning. Usually at 4:00 AM I feel heroic, simply because I’ve dragged myself out of bed and hit the road in the darkness and the cold. Performance is secondary and my expectations are low, because I’m usually half asleep through the first mile. Today I played a little with my speed once I felt fully alert. I’d pick a spot a few hundred feet ahead and increase my pace until I reached my target. I was curious to see if these fartleks would translate into a performance improvement.

It turned out they did. Today’s run finished 1: 10 sooner than Tuesday’s although I followed the same route at the exact same time in the morning. It was a difference of 26 seconds per mile. I’ll take half minute per mile improvements any day, but my overall pace was still in the low 9:00’s. That sleepy first mile always throws me off. I guess that’s as fast as my body was willing to go this morning.

Where angels fear to treadmill

On February 4, 2012 By Emerging RunnerLeave a comment

Today’s run (treadmill intervals): 30 minutes

When two unpleasant things, like sodium and chloride, are combined, the resulting substance can be quite palatable (like salt). More often, combining two disagreeable things will just amplify their unpleasantness. One great example is running intervals on the treadmill.

My plan for this morning was to head out early to the local track to run 4 x 400’s and 100 meter sprints. I ended up sleeping to 6:45 AM, which set my schedule back an hour, so I changed my plans to run 200 meter intervals at the adjacent middle school. Due to circumstances, my time got too tight to do even that, so I elected to do my speed work on the treadmill.

Honestly, I don’t always find the treadmill disagreeable, but I far prefer to run outside. Intervals on the treadmill spook me because the faster the machine goes, the more concern I have for my safety. When the Sole is cranking over 8 MPH, it provides a scary display of motion and power. A 7:30 pace on the road feels very mild by comparison. The whole time I’m running fast on the treadmill my primary concern is a misstep that will cause me to fly off the machine.

Since I don’t really trust the recorded distance on the Sole’s display, I went by time for my fast running. I started off with three minutes of easy running and then hit the 8 MPH button, holding on for dear life. I’m sure there are many people, some who read this blog, that might look at 8 MPH as brisk, but not especially fast. I guess it’s all relative, because that first 3 minute cycle was a heart racing experience.

I switched between 3 minute cycles of 8 MPH (truth be told, I dialed back to 7.5 MPH after completing the second interval) separated by two minute recovery cycles. The first three recovery periods were done at 4 MPH, and the rest were at 6 MPH. I ended up running a total of 30 minutes and I stepped off the treadmill thinking:

OMG I’m exhausted
I need electrolytes
I wish I was already in the shower
I need to be ready to leave the house in 30 minutes and all I want is a nap

When I came out of the shower I was still sweating, and I knew I accomplished my goal of getting an effective speed workout completed today. I’ll go out for a very easy run tomorrow and start my taper for next Saturday’s race. Now that enough time has passed, I’m already forgetting how hard today’s workout felt. Like sodium and chloride, treadmill intervals do yield some benefits when they’re combined, but it’s hard to appreciate that at the time.