Recovery

Monday 8 Feb 2010 | No Comments
Filed under: the long run Tags: ,

Recovery is a process, one I’ve still only just begun. But there’s reason to have a positive outlook. After weeks running various shorter distances, I finally made my return to the 32-miler, with the help of an unscheduled rest day. I don’t know exactly what it is about that distance, but it’s my favorite and I’m so glad to be able to run it again.

At this point, however, it won’t be my usual run. I don’t think my body is ready for it, and my schedule certainly isn’t. A minor scare with my right calf reminded me not to push myself too hard, and my calendar contains plenty of reminders that I don’t have time most days for a quick 32-miler, let alone a slow one.

And that’s the thing: although my endurance is returning at a decent rate, my pace is coming along much more… well, slowly. The weather and my stubborn refusal to “train” (i.e. do anything other than long runs) are to blame… the latter more so than the former.

Even my endurance isn’t 100% yet. Sunday’s 32 included over a mile of walking, and despite resting the day before that there was no way a run today would have gone very well. A far cry from back-to-back and back-to-back-to-back 32-milers.

Still, I was giddy when I got home from my run yesterday, a great feeling to have after a run. And I know that if I keep at I’ll be back to 100%, maybe even in time for Boston. Even if I’m not, I’ll be having a great time.

Just like I will be tomorrow, when several inches of fresh snow and I spend several hours bonding, joined at some point (I hope) by the sun.

"Millions of people who strive to keep fit by jogging, swimming or going to the gym are wasting their time, scientists said." (via @dailymileteam) #

Geese: the greatest threat we face

Wednesday 3 Feb 2010 | No Comments
Filed under: sprint Tags: , , ,

Video evidence of the terrible danger geese pose to everybody who enjoys the great outdoors. Whether you’re a runner or a kayak angler, you’re never safe as long as they’re around.

Pretty much the same thing has happened to me, except I wasn’t on a lake at the time (that would make running kinda difficult.)

Be quick to run fast

Wednesday 3 Feb 2010 | No Comments
Filed under: the long run Tags: , , , ,

We already knew that human beings are built for long-distance running, a trait most useful for tiring out prey while out on a hunt. But apparently the human body–or at least the frame–can handle speed, too. As much as 40mph, in fact. According to a recent study, “the stance phase limit to running speed is imposed, not by the maximum forces that the limbs can apply to the ground, but rather by the minimum time needed to apply the large, mass-specific forces necessary”

In other words, “The only limiting factor is not how much brute force is required to push off the ground as previously thought, but how fast our muscle fibers can contract to ramp up that force.” Human beings can generate enough force to run faster, we’re just too slow to make much use of that force.

Take Usain Bolt. Top speed: 27.3mph. At that speed, one leg produces nearly a ton of force in the tenth of a second his foot is in contact with the ground.

The problem? He’s capable of generating even more force, but his foot isn’t on the ground long enough. Or rather, his muscles don’t contract fast enough–keeping his foot on the ground longer would reduce his momentum. If his muscles contracted quicker, he’d be (even) faster.

The animal advantage isn’t in their muscles, however; it’s in their gait. The bending of a dog’s or a cheetah’s spine lets the feet remain in contact with the ground longer without reducing forward momentum. The result? More force is generated.

Of course, most of us probably don’t need to worry about how fast our muscles are contracting. I know I probably just need to keep working on my form and increasing my strength and endurance.

But I do plan to reduce the amount of time my feet are on the ground tomorrow… by taking the day off.

Barefoot on pavement?

Monday 1 Feb 2010 | No Comments
Filed under: a few miles Tags: , ,

One of my concerns about running barefoot has always been where I would actually be able to do it safely. There are plenty of sidewalks and paved bike paths around here, but that didn’t seem appropriate.

Until I discovered the Running Barefoot site (or rather the Biomechanics of Foot Strikes & Applications to Running Barefoot or in Minimal Footwear site) put together by the Skeletal Biology Lab at Harvard. According to the experts:

What about surface hardness? Our ancestors didn’t run on pavement.
A common perception is that running on hard surfaces causes injuries, but runners typically adjust leg stiffness so they experience the similar impact forces on soft and hard surfaces. Further, forefoot and some midfoot strikers hit the ground in a way that generates almost no collision forces even on hard surfaces like steel. You can run barefoot and heel strike on a soft beach or lawn, but most natural surfaces are much harder and rougher. With proper forefoot or midfoot strike form, running on hard, rough surfaces can be comfortable and safe.

And:

What surfaces should I run on?
Choose a clean smooth paved surface. A common perception is that our feet were not meant to run on hard surfaces and that running on hard surfaces causes injuries. But our ancestors ran on surfaces of various hardness and forefoot striking when barefoot has less impact than even walking. Runners typically adjust leg stiffness so they experience the same impact forces on soft and hard surfaces (Dixon et al., 2000).

I also like the fact that the front page reminds readers that the study in question only deals with how barefoot runners can run on hard surfaces without discomfort or injury. It does not make claims about how people should run, whether shoes cause inujuries, etc.

Once the weather changes, I might have to give barefoot a try. Keeping a few of these tips in mind, of course.