Gait analysis

On Saturday morning I went along to see the good people at Runaround Sports in Worcester for a gait analysis. The only assessment I had ever had before was very informal, and given the volume of running I do now compared with back then, I figured it would be wise to get it done properly.

Since that initial assessment, I have always run in neutral (cushioned) shoes, and during that time, I have never suffered with any significant injury. Recently, however, my calves have been quite tight and my hips sore. I wondered whether any of that could be pinned on my gait, but apparently not. It turns out I do have a neutral foot plant after all. In other words, I don't overpronate and I don't need stability shoes.

I invested in another pair of neutral shoes (Mizuno Waverider 14 - see what ransacker has to say about them here) to see me through my training for the Berlin Marathon. My first impression is that the Waveriders are a bit on the bulky side and not as swift as the Brooks Launch. On the plus side, they're well cushioned and apparently quite durable. For this reason, I'll be using them for the lion's share of my mileage and saving the Launch for speed sessions and the marathon itself.

The analysis

In the videos below, you'll see that I land on the outside edge of my heel and my foot rolls inwards to absorb the shock. I push off again with virtually all of my toes, suggesting normal pronation. If I overpronated my foot would roll excessively inwards and I might push off using only my big toe.

Barefoot - walking speed

Brooks Launch - 8 mph

Mizuno Waverider - 8 mph

As for the niggles, I guess they must be down to overtraining. I'm fairly confident my hip pain can be traced back to a run about six weeks ago when I pelted it up a massive hill. Too much too soon, I think. As for the tightness in the calves, I think that might be down to some stiffness in my ankles, especially on the left. I'll be asking my osteopath about this on Friday.

Longest run since Paris

While this was by no means a monster run, it was the longest since my puny efforts in Paris. For now, I'm happy to build things up slowly but surely. I followed my usual hilly route and finished with a couple of miles along the town trail at target marathon pace, totalling about 10 miles. Pretty windy out there today, which made one or two stretches quite tiring, but I'm far from exhausted. Still feeling strong.

Distance: 9.95 miles
Avg pace: 8m 24s / mile
Avg HR: 158 bpm
Conditions: overcast, 16°C

Feeling fresh

Legs felt great today. A couple of days' rest seems to have made all the difference. I managed 5 miles at target marathon pace, perhaps a touch quicker.

Distance: 5.00 miles
Avg pace: 7m 10s / mile
Avg HR: 163 bpm
Conditions: sunny, 17°C

A few miles in a different neck of the woods

Annie had an interview in Durham this week so I took a couple of days off work and we travelled up there together. The B&B we happened upon was really quite pleasant (a nice surprise, given my most recent experience of hotels and the like). I was at a bit of a loose end while Annie was actually at her interview, so I pootled off in the car and found a footpath to run on.

The trouble was, Annie had packed my bag the day before so we could leave as soon as I got home from work, and the only running shorts she had included had their own lining. That meant I had to strip naked in a lay-by, which might have looked a bit dodgy to passers-by! Of course, as soon as I was half undressed, a cyclist appeared right in front of my car! I just carried on and acted like what I was doing was completely normal. "Yea, what?"

Anyway, the run was enjoyable. I passed a couple of farms, a field full of horses and a golf course. Everyone should spontaneously run in new surroundings, I thought to myself. All those extra things you see and hear that you wouldn't otherwise. Beats sitting in a car park for a couple of hours!

Afterwards we mooched around the city and found a decent cafe to eat at, then headed another couple of hours up the road to stay with my auntie and cousin in the Borders. I decided not to run the next day because my shins were playing up again. In fact, I'm not running today either.

I get so frustrated sometimes with how rubbish my body is. I'm going to make an appointment at the osteopath later today and I'll take the opportunity to fire a few questions at him. There must be a reason for the constant tightness in my left soleus. I've not been pushing it, really. Hell, I'm barely running a marathon over the space of a week! So what is it? The lack of flexibility in my left ankle? Flat feet? I hope I find out before my marathon training really gets going.

Distance: 4.21 miles
Avg pace: 7m 33s / mile
Avg HR: no HRM :-/
Conditions: light rain, 13°C

Runner's World Trailblazer Series - Forest of Dean 10k - Race Report

This morning I ran my first ever 'off-road' event! Being sponsored by Runner's World, the race was well signed, well organised and a generally positive experience. Public support was sporadic and the course was perhaps not the best for a PB, but very scenic. Given the undulation and the wind, I set myself a modest target of 42:00 and went about enjoying the experience.

The whole pack of around 700 runners was split into several modestly sized waves, giving runners plenty of elbow room right from the off. I was in the first wave. Before the gun, we were guided through a warm-up sequence by an enthusiastic aerobics instructor. Then we sauntered over to the starting area and heeded a few instructions before setting off to a lo-tech 'three, two, one, GO!'.

I found myself right among the leaders at the start. A few runners got way too giddy and sped off. I looked down at my Garmin: we were cruising along at sub 6-minute mile pace. No thanks! I eased off the gas a little. As it happened, I would see a few of those giddy runners looking decidedly less enthusiastic later on.

I knew the first couple of miles were downhill, so I didn't take it too easy. The first mile whizzed by in 6:12, but I was happy with the pace, and -- perhaps most importantly -- so were my lungs! The downward slope continued along beautiful wooded trails, and I clocked another quick mile: 6:18. I had accepted that the chances of a negative or even split were slim.

A few hundred yards ahead, a long ascent started to come into view. As we began to climb, the pace immediately dropped. Despite hardly flying myself, I started to pass a few other runners. Mile 3 took 6:49 and I was starting to flag, but the climb went on relentlessly. In actual fact, the hill lasted about 1.25 miles and rose by just over 200 feet, but it felt longer and steeper (as these things inevitably do!). At last, about half way through mile 4, we were greeted with a gentle downward slope -- I was happy not to push it and to concentrate instead on getting my breath back. I clocked that mile in 6:44.

I did a few mental sums and realised that, thanks to my speedy start, I wasn't far off a sub-40 finish. Unfortunately, mile 5 involved another modest but lengthy climb. Not enough to stop me in my tracks but just enough to take the wind out of my sails! I passed another couple of runners on the way up -- maybe my new, hilly Sunday route was paying off, I thought. Clearly I spent too much time thinking and not enough running, as my slowest split time limped by in 6:55.

Mile 6 was up and down. I tried to compensate for my last split time but quickly tired. The marshals started to chip in with 'last bit!'. That depends on your definition of a bit, I thought! To my satisfaction, I had pulled it back a little. Mile 6 passed by in 6:39. Just a few hundred yards to go! The course led us onto an open, uneven field and I was absolutely battered by a stern wind. Nice way to finish a challenging race! I dug in and pushed for the finish line. Done! I looked down at my Garmin: 40:18 - nice! Smashed my target time! What's more, I hadn't run a 10k since 2010 and had knocked almost 2 minutes off my previous PB! Give me a bit of flat tarmac and that sub-40 will be mine! ;-)


Distance: 10km (Garmin: 6.11 miles)
Time: 40m 17s (Garmin: 40m 18s)
Avg pace: 6m 29s (Garmin: 6m 36s)
Position: 11 of 558 (putting me in the top 2%)

Official results here and my Garmin data here.

Ice pack at the ready!

Went on a short recovery run to discover a niggle in my left leg. Felt like the beginnings of shin splints, so I iced the area around the soleus straight after getting back. That seemed to alleviate any pain. Rest day tomorrow anyway. I'll make sure I don't run too hard next week.

Distance: 3.96 miles
Avg pace: 8m 42s / mile
Avg HR: 143 bpm
Conditions: sunny, 16°C

Intervals... where have you been?!

This was a great session. I'd forgotten how invigorating intervals could be. I ran 6 x 1km at 4:00/km, interspersed with 3-minute recovery jogs. Here are the splits:

1st km: 4:12 (6:46/mile)
3-min jog (8:15/mile)
2nd km: 3:59 (6:25/mile)
3-min jog (8:16/mile)
3rd km: 3:50 (6:11/mile)
3-min jog (8:19/mile)
4th km: 4:05 (6:35/mile)
3-min jog (8:22/mile)
5th km: 4:09 (6:41/mile)
3-min jog (8:11/mile)
6th km: 3:49 (6:09/mile)
3-min jog (8:14/mile)

The route was undulating but at no point did I feel exhausted. I pushed a little harder for the last interval, but if I was tired, then it was a 'good tired'! My only concern is that I should be working a little harder in sessions like this (perhaps shorter recoveries?), but I'm racing on Sunday anyway so I figured leaving a little in the tank was the best strategy.

Distance: 5.88 miles
Avg pace: 7m 09s / mile
Avg HR: 162 bpm
Conditions: sunny spells, 16°C

A few easy miles

This evening I got a few easy miles under the belt. Felt a little light headed at one point, but I think that's because I ate too soon before heading out. One thing I did notice was my shoes: they were like clogs! It's the first time I've worn my Glycerins in a while and I think the cushioning is more compacted than I'd realised! Maybe I'll have to phase them out more quickly than I'd planned to. More running = more shoes = more money. Oh well!

Distance: 5.18 miles
Avg pace: 7m 43s / mile
Avg HR: 153 bpm
Conditions: cloudy, 16°C

Steady 10k

Tonight I ran 10k at target marathon pace, finishing with a spurt. I must have hit 5m 30s/mile pace for all of 200 yards ;-)

Felt nice and refreshed. Perfect start to the running week.

Distance: 6.18 miles
Avg pace: 7m 13s / mile
Avg HR: 163 bpm
Conditions: cloudy, 15°C

More trees 'n' trails

Today's run was the best in a long time. I headed out through Coneygree Wood (I'm getting used to that 250ft climb!) and over fields into Eastnor. From there I went on into the deer park and picked up a trail that seemed to go on forever. I hit 4 miles and thought I'd better turn back -- I didn't want my weekly mileage to creep above 25 really. Still easing my way back into things.

Felt great, though :-) I'm looking forward to heading back out there for a 10-miler to see how far that path goes!

Distance: 7.97 miles
Avg pace: 8m 53s / mile
Avg HR: forgot my HR monitor! :-/
Conditions: cloudy, 14°C

Target marathon pace

Just a few miles at target marathon pace today, i.e. somewhere between 7m 15s and 7m 25s per mile. Felt strong and fresh. No soreness in the legs, other than the usual tightness around the soleus (especially on the left leg). I'm making an effort to massage and thoroughly stretch my calves after every run.

Distance: 3.99 miles
Avg pace: 7m 22s / mile
Avg HR: 156 bpm
Conditions: Sunny, 14°C

Recovery run in Brooks Launch

Just a short recovery run today. I went out in my Brooks Launch, which seem like a relatively quick shoe: not overloaded with cushioning but with enough bounce to keep you comfortable over long distances. I'm not a huge fan of their appearance, though. I think they look a bit on the cheap side, but in terms of performance they seem solid enough.

Distance: 3.09 miles
Avg pace: 9m 58s / mile
Avg HR: 138 bpm
Conditions: Sunny, 12°C

Brooks Green Silence - the verdict

After heading out for quick 3-miler in my new Brooks Green Silence this evening, I thought I would jot down my thoughts...

N.B. This is not a review per se -- I may be something of a running geek, but I'm not quite well informed enough to discuss the intricate details of running footwear! Check the reviews at runblogger and ransacker for more comprehensive info.

First impressions


When I put on the shoes, my first impression was that they weren't like any other racing flats I'd ever worn. Most of the weight seems to have been ditched from the upper, so what you're left with is a single layer of gauze cloth. The lack of padding is most obvious in the tongue, and the shoes didn't fit as snugly as my old Saucony Fastwitch, but they were certainly light, airy and comfortable. My Brooks Glycerin -- and all my non-running shoes, in fact -- are UK size 11, and I didn't need to go up a half-size or anything like that with the Green Silence: 11 was just fine.

Green Silence feature asymmetric lacing -- not something I'd ever encountered. Apparently it's supposed to reduce the risk of irritation on longer runs, but given that I rarely suffer from blisters or sore spots, I might not be in the best position to say. It hardly seems a revolutionary system to me, though, and I certainly don't understand how anybody could 'love' or 'hate' it. If anything, I found asymmetric lacing a minor irritation because I usually tuck my laces in to the right of the tongue and there was no gap to do so, but that barely even qualifies as a gripe.

On the move


I don't have any issues with pronation so I tend simply to wear neutral shoes, and Green Silence seem to fit the bill in that respect. When I jogged up and down on the garden path, there was more of a wedge under the heel than I was expecting, but that could be a sign of how knackered my old racers had got! But for shoes that didn't initially feel -- or even look -- like racers, Green Silence performed surprisingly well. Once I got out onto the pavement, I noticed the smooth heel-to-toe transition seemed to 'encourage' quick running (though they're not going to make you faster -- only you can do that!).

Appearance


The shoes come in either green and black or red and yellow (rhubard and custard!). I wasn't brave enough to go for the latter. When I've knocked another few minutes off my 10k PB I might consider it, but right now I prefer the understated look ;-) See the Brooks site for pics.

In the flesh (well, cloth), the shoes look more like casual footwear than running shoes, at least to my eye they do. I feel like they wouldn't look out of place as part of a hippy outfit, but maybe that's intentional. After all, the shoes have some impressive green credentials: they're almost entirely recycled, with water-based adhesives, soy-based inks and a biodegradable midsole!

I like this aspect of Green Silence. Given that runners are advised to change their shoes every 300-500 miles or so, the waste generated by the running apparel industry must be immense, so it's nice to see a company making a difference, however small the impact may ultimately be. No doubt it's a marketing ploy as much as an environmental statement, though ;-)

That's all, folks


Like I said, I'm not an expert, so I'm not going to spout facts and figures at you. Just thought I would share my opinion!

The run

On my run, I gradually picked up the pace from 7m 20s to around 6m 40s per mile, without feeling I was really making a concerted effort. I'm looking forward to trying out the Green Silence in an organised race. Maybe I'll give them a go at the Forest of Dean next week. Will be sure to report back if I do!

Distance: 2.95 miles
Avg pace: 7m 10s / mile
Avg HR: 161 bpm
Conditions: Cloudy, 11°C

Berlin Marathon training schedule - revised

I've tweaked my Berlin training schedule a bit. Essentially all I've done is take out the odd speed session where it was too close to one of my 10k races (I figured the races would serve as speed sessions pretty well, anyway). The Tenby 10k on 31 July looks a little like it's been 'shoe horned' into the schedule, so I've knocked one or two miles off the following week. While there's a steady progression throughout the plan, the mileage does tend to jump about some weeks, but I think it's good to have the odd 'off week' to let your legs recuperate. Fingers crossed I make it through this plan unscathed. If I learned anything from Paris, it's not to try and catch up with training missed through injury.

(Click to enlarge)

Back to business

Apart from the 5-mile race I ran pretty much on the spur of the moment earlier this month, tonight was my first dedicated speed session since before Paris. I ran 1 mile steady (7m 14s), 4 miles tempo (6m 44s on average) and another mile steady (7m 12s), clocking 6 miles in 41m 07s. Not a bad workout at all, but I could feel it for sure, especially during mile 5. Feeling pretty buoyant now :-)

I think that will be my last run in the Saucony Fastwitch - sad times! :-( I could feel every piece of grit under foot. The cushioning -- well, what cushioning there was to begin with -- is completely gone in the forefoot, which played havoc with my calves. I think I land mid-foot naturally, but I'm not quite ready to go barefoot yet ;-) (not that I'd want to -- I'm not really part of that camp. Maybe I'll change my mind when I finally get around to reading Born to Run...).

My Brooks Green Silence were dispatched today. With a bit of luck I might get to wear them to my first Parkrun!

Distance: 5.97 miles
Avg pace: 6m 53s / mile
Avg HR: 171 bpm
Conditions: Overcast, 13°C

I'm excited...

With my Brooks Glycerin around the 400-mile mark and my two pairs of racers at death's door, I've just splashed out on two new pairs of shoes! Both are by Brooks, despite my fondness for my worn out old Saucony Fastwitch.

The first, a pair of Brooks Launch, will serve as my new roadrunners. They seem to be marketed as a kind of hybrid between everyday cushioned shoes and racing flats, which appeals to me. I'll phase out my Glycerins slowly in a bid to prevent any niggles.

The second are a pair of Brooks Green Silence. They are more lightweight still and marketed as an out-and-out racer. In addition to looking pretty cool, they're apparently made from 100% recycled material, and I'm a real sucker for that kind of thing.

Both have had rave reviews by seemingly impartial third parties on other blogs. I'll report back soon with my own experiences...

Lights, (no) camera, action

This morning I got all kitted out to film one of my scenic runs through woodland trails, but no sooner than 2 minutes in the batteries died. I think they were about a thousand years old or something. So I got some pretty funny looks with a camera strapped to my head, and all for nothing! :-)

Of course, I carried on regardless. I followed a relatively hilly route with a 450ft ascent over the first 5 miles. And since this was supposed to be a long slow run, I had to virtually crawl at times to keep my work rate down. Very enjoyable, though. Intermittently challenging.

Distance: 7.95 miles
Avg pace: 8m 54s / mile
Avg HR: 156 bpm
Conditions: Overcast, 13°C

Bloody weather!

This morning I went to work in a t-shirt in glorious sunshine, only to get rained on all the way home. By then it was cold, too, so I decided to wear more layers than usual for my evening run. Of course, the sun immediately came out again and I was sweltering! Still, I daren't complain about the weather being too good ;-)

I managed a steady 5 miles this evening. Still some tightness in the deep calf muscles of my left leg, so I stretched thoroughly afterwards. I envisage running 21 miles this week -- I'll need to be comfortable with 30 miles per week again by the time my schedule starts in a fortnight. In truth, I've been taking things relatively slowly since the marathon, but I think it was important to give my body a bit of a rest and build up again gradually. Anyway, no running now until Sunday. I feel slightly guilty whenever I have two days off!

Distance: 5 miles
Avg pace: 7m 20s / mile
Avg HR: 163 bpm
Conditions: Sunny spells, 14°C

Cardiff Bay 5 - Photos

The Cystic Fibrosis Trust has posted photos of the Cardiff Bay 5 event on its Facebook profile. Not everyone made it into their album: there seem to be more pictures of the front of the field than the back. Anyway, here's my ugly mug:

Easy 3-miler

Just went for an easy 3-miler. Some stiffness in my shins and left ankle, but otherwise OK. Rest tomorrow and 5 miles or so on Thursday evening.

Distance: 3 miles
Avg pace: 7m 41s / mile
Avg HR: 154 bpm
Conditions: Sunny, 15°C

Tata Steel Cardiff Bay 5 2011 - Race Report

The Cardiff Bay 5 was very much a last-minute affair. I had only decided to run the week before and had still yet to register half an hour before the gun! Even so, I was left with plenty of time to amble over to the starting area and chat with a few friends who would also be running. The atmosphere was warm and amicable right from the off. Indeed, I would have been utterly relaxed if only my Garmin hadn't flat refused to find a satellite signal.

At first glance, Monday, 2 May 2011 was a perfect day: Cardiff was graced with blue skies and lavished with spring sunshine. But looks can be deceiving. A stern wind was whipping in off the coast. Before the start, the announcers said the conditions would be 'tough'. What's in a word? Well, quite a lot, it turns out...

I had purposefully left a little room between me and the starting line -- I knew that the front runners had posted times well below 30 minutes the previous year, and I was aiming ambitiously for 33 minutes. My friends were with me right up until the gun (well, the horn). This was a welcome change. I'd grown accustomed to lining up alongside strangers at events like this.

Honk! We were away (and thankfully, so too was my Garmin!). Immediately I fell into a quick but comfortable rhythm. My usual strategy would be to sit back and save something until the final third, but that wouldn't cut it today. The latter half of the course was along a barrage completely exposed to the wind, so I was anticipating a tough final mile or two.  Best to get a decent start, I thought.

In fact, the wind was a factor much sooner than I had anticipated: Lloyd George Avenue served as quite an effective corridor! I tucked in behind another runner who seemed to be pacing himself quite well. Mile 1 was on the horizon: 6m 26s. Hmm. A touch quick, perhaps. But how did I feel? Well, pretty good, actually! 

After the first mile marker, we looped back on ourselves and were aided briefly by a tailwind. I could still see the front runners ahead, but they were stretching steadily into the distance. It would have been silly to up my pace. As I made my way back down Lloyd George Avenue, I could see the rest of the field on the other side of the central reservation. I heard a "go on, Ed!" from my friend Helen but sadly couldn't see her! Then I gave a wave to my friend Martin, who still looked pretty comfortable at that point. Mile 2: 6m 27s. Steady as she goes.

We had a bit of a break from the wind next. Mile 3 ran alongside the docks and various warehouses afforded us some shelter. It suddenly struck me how warm it was in the sunshine so I veered off into the shade. Some runners started to fade; others -- mostly club runners -- held it together. Mile 3: 6m 34s. OK, so I had slowed a little, but not by a great margin. So far so good.

Just after mile 3, a club runner from Port Talbot struck up conversation. This was his first event in several years. He had been quite an accomplished runner in his younger days and wanted to get back into it. He asked me what I was aiming for. 33 minutes, I replied. He 35, apparently. I assured him he was well on track. He asked if he could stick with me until the finish line, and I was glad of the company. We egged each other on as the barrage came into view.

Tailwind. Grab it with both hands, I thought! In fact, I said as much. My newfound friend agreed. We made good progress along the seafront, but when we looped back on ourselves, we were immediately battered by 20mph winds (well, that's what the forecasts said, but I would love to have had an anemometer!). I put my head down and leaned forward. The wind was hitting us diagonally and was a definite obstacle. Mile 4: 6m 34s. I was tired by now, but the end was within reach.

A few hundred more yards of the barrage. I saw Helen and Webb coming in the opposite direction and told them both to brace themselves! Soon I was winding my way towards the finish. Somehow I had become a wind breaker for a pack of runners. With less than half a mile to go I was exhausted -- the conditions had really taken their toll. Then I saw the finish line. "Come on, last push", I said to my fellow runner. I sprinted for the remaining few yards and came over the line in 32 minutes dead. Great stuff.

Distance: 5 miles (Garmin: 4.88 miles)

Time: 32m 00s (Garmin: 31m 50s)

Avg pace: 6m 24s (Garmin: 6m 32s)

Position: 40 of 655 (putting me in the top 6.1%)

Official results can be found here, and my GPS data here.

P.S. I noticed there was no mat at the start line, so I think chip times were from the gun. That would explain the discrepancy with my Garmin time.