Sub 40 Min Training

[ihenman]

Monitored my hand swing and posture during my runt today.

My arm swing is pretty consistent with not crossing over that center line and while I do drift in and out of concentration on my posture I am pretty consistent with engaging my lower abs, keeping my pelvis leveled and creating a line down through my head, neck and spine.

I felt good today, was going to do a 10-20-10 minute tempo. Due to outside temp and time restriction I switched it to a 2K - 3k - 2k tempo run.

I felt pretty good and kept it under control heart rate wise. It was about 28 degrees C out + humidity so I cut it a bit short to cool down and get into some shade.

Leg felt pretty good and I iced when I got back to the office.

My heart rate was high according to my HR monitor, I didn't feel as though I was at max... but there were a couple of points where it said my HR was 101% of max.

Kept tempo K's b/w 4:07 and 4:20 (it was a hilly route)

I decided against biking this week, figured I should take things easy since there's a chance my problems are over training.

Still out on if I'll race this weekend or not... Going to wait until Friday to decide.

Anyways, the Icing and reduce intensity of training appears to be helping the healing process.

-Ian

[TheEd]

Anyways, the Icing and reduce intensity of training appears to be helping the healing process.

good to hear Ian .. good form always assists in running

may I ask how old your inserts are and did they help when you first inserted them?

Cheers

TheEd

[ihenman]

The inserts are about a month and a half old. It's something new I've been using, and yes I felt they did help when I first got them.

I have high arches in both feet and my right ankle turns in when I stand up straight. That could be causing some torque on my tibia with each stride. That was another reason I was moving to a mid foot strike with my stride rather then a heel strike.

[TheEd]

ankle turns in so the toes point out?

is it possible to focus on keeping your left arm well away from your mid-section focusing on your fingers brushing your left hip while pulling the elbow straight back

we will try a few different things over a period of time

TheEd
ps.. I am more keen on yellow page directory inserts than sold inserts but then that is a different time

[ihenman]

I may not have given the right description for my ankle.

My toes don't splay no.

My feet both land pretty straight ahead.. What happens is if I stand flat my right ankle bends inwards towards my left foot. Look downwards at my feet it almost makes my left foot look flat but in reality it's just that the ankle bends in a little so it pushes inwards on the inside of my right foot.

I have thought about trying an neoprene ankle support but not sure about that.

The inserts I have are not prescription, they're after market from Foot Solutions a franchise in North America. They're much better then say what you'd get for $20 bucks at a pharmacy but they are not taken from a full mold of my foot.

I will try what you're suggesting with my left arm. May I ask what the result could be?

To ensure I understand correctly you want me to pull my left arm back and let it fall forward without crossing over in front of my abdominal area?

Forwards and backwards pretty much straight? Do not change my right arm?

-Ian

[TheEd]

the left arm corrects the right foot

my only problem with the inserts is that it stops the natural roll of the foot

let's work on the left arm then we will try play around a little with the inserts

focus on keeping your calf muscles loose as well

TheEd

[ihenman]

Tried the left arm movement change today, actually did it with both arms and it felt awkward at first, but more powerful, like it used less energy then how I was swinging my arms before.

Today was the first day I ran on a sidewalk/concrete in the last 2 weeks, my shin did bother me a bit for the first 10-15 minutes then I modified my posture a bit to be more straight and holding my core tight and my foot strike improved.

I felt a little like I was standing straight up and my foot was landing in front of my center of gravity but I don't know if that was the case.

I did a 30 min steady with 4 x 1 min x 1 min fartkek at the end for a little spice. Over all felt pretty good.

I am not racing this weekend so will try a little longer run this weekend. Think I will start a modified version of the 10 K program here except running 4 days a week then getting good walks in with my dogs on the easy days.

I am also going to modify the times a bit and not go for the full intensity (i.e. 4 x 2k first rather then 5 and slow it down a bit to try and get them in 8:12 to 8:26)

Will keep up with the arm change and also continue the ice, massage etc.

I find my shin bothers me more at home when I walk around in bare feet does that make any sense?

-Ian

[TheEd]

Ian .. are you able to get someone to bang the heel of your (bare) right foot with the palm of their hand

if so, then please report back as to what occurs, please?

treat this as a little urgent

Thanks

TheEd

[ihenman]

I'll get my wife to do it when I get home... Suppose it doesn't work when I do it to myself ?

I did just beat on it a bit but my leg was bent at the knee of course... but nothing really abnormal.

Am I looking for some shooting pain in my shin/foot?

Will check back.

[ihenman]

All seems good with the heel.