SWBKRUN -CLOSED DUE TO TRAINING (Page 90)

Zach tried to show on the 16th - which is his Dad's birthday.  they gave me one more shot to hold him off - and then he waited 5 more days!!

CONGRATS on the award!!  Coach's Award is always the special one!

Yeah, me too.  just ask Jeff. 

Now THAT I understand. 

Where do you think I got the idea silly???

Post 'em and boast about something! or many things!

My bragging includes an awesome 30' run test with :20 faster per mile than my June test, a fabulous vacation in Hawaii that took me completely off my bike and on the hiking trails AND the lowest volume month I have had since MOO!!!  Woo-Hoo, three cheers for me

First month without a day off in 6 years.  I love my days off but trying something new.

Brooks Ravenna 2.  They are a new find and with three pairs in, they have been my best all time shoe.

I just sent a friend of mind Coach Lowell's way.  She is looking to take the next step in her running after 14 marathons and 2 ultra's.  She was having difficulty with local coaches having the experience to help her and not set her back.  The right coach is so important!

I'm back from the sunny warm temps of Texas/Louisiana to the frigid temps of Washington. When we arrived at the airport in Spokane it was 13 degrees with 5 inches of snow on the ground. Luckily a two hour drive later, we arrived in Clarkston where it is was, an almost comfortable, 30 degrees and no snow.

Had a fantastic vacation, and am ready to get back in the training routine. Also, just purchased our climbing permits for Mt St. Helens on 9/7 and 9/21. They sell out, so I figured two dates would be a good safe guard in case something comes up. Really excited about it!

Favorite shoes are Nike Free. Although I'm still shopping around, because I love everything about them EXCEPT their tendency to pick up rocks in the split tread on the bottom. I am sick of picking rocks out of them.

*edited to add favorite shoes

I'm so sorry for your loss, Christina.

Hope you get some relief from the Dr. appointment, and that you and the rest of the household feel better soon. *hugs*

tahrens - 2012-02-29 11:01 AM

badgerintx - 2012-02-29 10:28 AM  I am purely a mid-foot to full-full striker depending on how tired I am (because I found I tend to close my hips as I get tired) and haven't had any injury issues, so I never bought into the minimalist concept.  If it ain't broke, don't break it!!!  

How does one close their hips?

Wow, this is a hard concept to explain online.  It really encompasses your running posture and was brought to my attention when I ran with a buddy who is also running coach.  He heard a change in my foot strike half way through a run a while ago and started watching.  I (we) have found that as I tire, I have the tendency to slouch and lean forward more.  That pulls my pelvis back which starts or forces my heel striking.  That little change in my hip angle changes my gait and causes a change in my foot strike.  Now that I am aware of it, I find that if I focus on keeping my hips just a little more forward (open) (think ....  engage the gluteus maximus) when I run it forces me to stand up straight and brings my shoulders back, which fixes a lot of issues for me including my foot strike.  

I am not a coach, I don't play one on TV, and I did not stay at a Holiday Inn Express last night, just relaying what works for me since you asked.  I hope it makes sense, it is much easier to show somebody in person than in a paragraph.   

This article kind of explains some of it ....

velcromom - 2012-02-29 11:17 AM   Yeah, me too.  just ask Jeff.  

tahrens - 2012-02-29 11:25 AM  Now THAT I understand.  

All you ladies are the same!  

I guess great minds think alike!!!  

badgerintx - 2012-02-29 1:54 PM

tahrens - 2012-02-29 11:01 AM

badgerintx - 2012-02-29 10:28 AM  I am purely a mid-foot to full-full striker depending on how tired I am (because I found I tend to close my hips as I get tired) and haven't had any injury issues, so I never bought into the minimalist concept.  If it ain't broke, don't break it!!!  

How does one close their hips?

Wow, this is a hard concept to explain online.  It really encompasses your running posture and was brought to my attention when I ran with a buddy who is also running coach.  He heard a change in my foot strike half way through a run a while ago and started watching.  I (we) have found that as I tire, I have the tendency to slouch and lean forward more.  That pulls my pelvis back which starts or forces my heel striking.  That little change in my hip angle changes my gait and causes a change in my foot strike.  Now that I am aware of it, I find that if I focus on keeping my hips just a little more forward (open) (think ....  engage the gluteus maximus) when I run it forces me to stand up straight and brings my shoulders back, which fixes a lot of issues for me including my foot strike.  

I am not a coach, I don't play one on TV, and I did not stay at a Holiday Inn Express last night, just relaying what works for me since you asked.  I hope it makes sense, it is much easier to show somebody in person than in a paragraph.   

This article kind of explains some of it ....

 

velcromom - 2012-02-29 11:17 AM   Yeah, me too.  just ask Jeff.  

tahrens - 2012-02-29 11:25 AM  Now THAT I understand.  

All you ladies are the same!  

SSMinnow - 2012-02-29 11:40 AM  Where do you think I got the idea silly???  

I guess great minds think alike!!!  

I knew what you were getting at.  I once heard it explained this way......

Think of your pelvis (hips) as a bowl holding water.  You don't want the pelvis tilted too far forward or too far back or you will spill the water.  That said, I'm sure my pelvis tilts too far forward due to a weak (but getting stronger) core.  My lower back feels the effects on a long run.  I also find that I start to slouch with my shoulders as I tire.  Now that my leg is feeling better I need to get back to my form drills!!

I also had to chuckle at both of the girl's comments!! 

My feather in my cap this month was doing a big swim in Arizona (60x100). I really want to do 100x100 this year, but man, 40 more will crush me without some more base yardage under my belt!! 

Shoes: I have a thousand favorites. Favorite for long runs, mid-distance runs, short runs, wet runs, dry runs, tempo runs, trail runs... I rotate about 4-6 pairs of shoes at any given time. I picked up several models of Brooks at a sidewalk sale last year and have been going through those. Favorite brands are Saucony, Asics, Brooks, and I've enjoyed Mizunos and Nikes in the past. I'm definitely an "if it ain't broke" girl and have no desire to go to a more minimalist shoe other than that they are soooo pretty!!! I wish manufacturers would make cute hot pink shoes (think Kinvara) that are just basic running shoes!! 

I'll be representing at a 10k race this weekend, should be fun... not sure about a race strategy yet.   I've got a HM in a couple weeks and want to stay injury free, so I may not push for a PR this weekend.   BUT once the horn goes off, who knows... I may throw caution to the wind and just fly!

Shoes:
Currently shredding a second pair of Saucony Kinvara 2's...
I bit a big chunk of the minimalist shoe craze off and have been nawing on it for about two years but am considering switching back to a more standard shoe due to recent/upcoming mileage increases.  For me, the Kinvaras are good for race day or any training out to about 10 miles but I'm starting to feel the beating from repeat bodily abuse sessions.

Edit: NO PINK SHOES, my Kinvaras are red.  I did have a pair of Citron ones as well.

No racing for me this weekend.  Just continuing to try to get back into the training groove.  Feeling better this week in that I am beginning to feel like i want to run more consistently.  Had a good swim yesterday after a decent warm-up run.  I find that I enjoy mixing up the workouts so much more than focusing on only one sport per day. That being said, minimal amounts of free time during my day don't lend well to multi-sport workouts.

Running shoe of choice is almost exclusively the Vibram Five Finger KSO Trek for pavement or dry trail.  I have of late been running more in the New Balance Minimus 10.  I like this shoe for when the weather is especially cold or wet as it gives just a bit more protection to the toes.

Been going a little heavy on the bike and giving my foot more healing time.  When I do run, it's in my Kinvara 2's.  I have been using them since fall 2010 and like them.  I am "pretty" sure they are not contributing to my heel problem, but all of this talk about foot strike and shoes has me mildly paranoid.  The issue popped up in my off season after running Boston, my HIM and my IM runs without any injuries.  My feet and ankles were much more sore and troublesome in my old Saucony Gel Nimbus shoes, so not sure. 

Feb was a very good month for me - time well balanced across all three sports.   It looks like I am finally able to ramp up my run volume and hit some intensity on the bike (taking that silly shim out of my right bike shoe has made a huge difference).

No racing here.

I'm yet to find my perfect running shoe, I was sold Saucony Hurricane's a couple of times by a running shop and got really tight calves, I then went motion control and did well with Brookes Addictions for a few years; then I got Brookes Trance which are great but give me blisters and now I'm in NB Minimus trail shoes which have eliminated all my knee pain and made running much more fun!

What I now need is to decide what to use for my forthcoming marathon training - starting my schedule in 10 days!

I've been a bit slack with the swimming this month, I'm keeping my running ticking over ready to start the marathon plan and I've been steadily increasing the bike.

This is what I'm planning on getting - I think!? - I'm loving my NB Minimus 20's, I've got the orange ones, they feel like slippers and when you get the gait right they feel fantastic.

I need a road shoe and a low heel drop seems to be what keeps my knee pain away

Edited to add shoe pic

I wear Brooks Adrenaline. I have to find shoes that come in womens 12 Narrow so I am limited in my choices. Being open to try new shoe models for shorter distances, I may try the Saucony Cortanas.

No racing (but OM finals with my daughter!) I wear Brooks Adrenilines too.

Best month of running EVER!

No racing for me. Good luck to anyone who is racing!

I've been running in Asics Cumulus for a few years now, but I'm considering a change because they aren't working as well for me lately. My trail shoes are Asics Trail Sensor. I like my old ones but I'm not crazy about the latest version. I so don't want to go through finding new shoes, though!

Good run and swim month, but the bike needs some attention:

Bike:	1h 01m 18s  - 14.96 Mi
Run:	21h 01m 26s  - 154.45 Mi
Swim:	7h 35m  - 26200 Yd