72 minute 5-mile long-paced run
Sunday March 22:
Prior to the run footwear-wise I left everything the same as during the run the previous evening March 21. This is the advice I gave myself after the March 21 run (http://davidvirgil.blogspot.com/2009/03/75-minute-5-mile-quick-paced-using.html )
Results foot-comfort wise:
(feet subjected to exaggerated length of stride style of running, style B/E)
Left foot: good during run miles. Pain in arch of foot & rear muscle of left lower leg, during second half of second mile which was walked. Pain again but less pain in fourth mile which was walked. During 6th mile which was walked, top of right toe felt sore.
Right foot: good during run miles. Pain in arch of foot & front muscle of right lower leg during second half of 2nd mile which was walked. Pain again but less severe in fourth mile which was walked.
The pain in mile 2 which is a walked mile was not as bad as yesterday but significant. The pain in mile 4 the second walked mile was similar to the pain level in mile 4 yesterday.
The idea behind not changing the footwear despite the pain is that the feet will get used to the padding increase under the ball of the foot with the passage of time. Today was better than yesterday in that there was no pain during the miles that were run.
I congratulate myself for (like yesterday), putting up a good effort in the pain filled 2nd mile which was walked. I walked the mile in only 13:22 despite the pain, which set in after the first third of the mile was walked.
Sunday March 22:
I ran the round the block course again (1st 3rd 5th miles run, 2nd 4th 6th miles walked), using for the first 5 miles, style B, featuring emphasis on: speed & long length of stride, combined with a de-emphasis with regards to achieving a high rate of paces per minute & not stopping specifically to record split-times.
Time after 5th mile: 72:16 (85:54 - 13:38 subtracted for delays = 72:16).
Break-time reasons: in allowance for pain, tying shoelaces, discarding excess layers clothes.
Chants used:
'Long are our strides as we streamline the sky
Far is our distance per unit of time
Lord of Roads of Magnificence am I
Lord of Roads of Painlessness am I;
'Maxed are our strides as we streamline the sky
Far is our distance per unit of time
Lord of Roads of Magnificence am I
Lord of Roads of Painlessness am I'
Again, I walked half a mile around the block before starting the run.
Mile split times recorded March 22:
1st, run: 15:15
2nd, walked: 13:22 IN PAIN
3rd, run: 15:05
4th, walked: 13:40 pain
5th, run: 14:54
The footwear during the run was:
Left shoe:
SAME AS YESTERDAY
lightweight removable sole that came with shoe +
foam/gel heel-to-toe insole +
16 layers m-wrap pad under big toe +
'toe bed' (forefoot gel pad for ball of foot and toes) +
16 layers m-wrap under ball of foot +
12 layers m-wrap pad under ball-of-foot & line between toes & ball of foot +
20 layers m-wrap pad attached to toe area of gel forefoot pad beneath big, index and middle toes +
8 layers m-wrap pad under middle & index toes +
40 layers m-wrap pad around sides and rear of heel
Adhesives: tape, not glue.
'Pretaping' type m-wrap used.
SHOELACES: medium tight on top shoelace, loose on other shoelaces
Right shoe:
SAME AS YESTERDAY
Lightweight removable sole that came with shoe +
foam/gel heel-to-toe insole +
'toe bed' (forefoot gel pad for ball of foot and toes) +
16 layers m-wrap under ball of foot +
8 layers m-wrap pad under big toe +
12-layers m-wrap pad under ball-of-foot & line between toes and ball of foot +
20 layers m-wrap pad attached to toe area of gel forefoot pad beneath big, index and middle toes +
16 layers m-wrap pad around sides and rear of heel
'Multipurpose' type m-wrap used.
SHOELACES: tight on top shoelaces, loose on others
The temp was on average 38 degrees with wind at avg 0 mph during the run (5th mile completed at 7:43 PM):
(http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=22&year=2009&month=3&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1 ).
Run as the sun set, sunlight heat not a significant factor.
The lightweight gray sweatshirt, long-sleeved collar-less sportshirt made of t-shirt type material, t-shirt, sleeveless t-shirt, visibility-vest, gloves, sweatpants, shorts, wool-type hat, & headband were after the beginning, too warm.
After the 1st mile, I removed the wool hat & gloves. Midway through the 2nd mile I removed the sweatshirt. Most of the run I wore only a long-sleeved shirt made of t-shirt type material, a t-shirt, sleeveless t-shirt, visibility vest, headband, shorts, & sweatpants, which were about right for the 38 degree night-time run.
Regarding the 6th mile walked at a leisurely pace with the temp at 38 degrees: I would have been too cold if I had not put the sweatshirt & wool-type hat back on.
Advice to myself for the next run:
Left foot: maybe reduce padding under big toe by 4 m-wrap layers; maybe reduce padding under ball of foot by 4 m-wrap layers.
Right foot: maybe reduce padding under big toe by 4 m-wrap layers; maybe reduce padding under ball of foot by 4 m-wrap layers.
(Principle of podiatry: increaseD vertical top-to-bottom or bottom-to-top directional pressure in a shoe, results in increased sidweays pressure and increased heel-to-toe directional pressure).
In accordance with the rotation entered into the blog-record March 15 (http://davidvirgil.blogspot.com/2009/03/76-minute-5-mile-long-length-paced-run.html ), run using style "C Double-emphasis on long-length-paces AND paces-per-minute, pauses to note split-times".
Chant to use:
'Long are our strides as we streamline the sky,
Many are our steps per unit of time
Lord of roads of magnificence am I
Lord of roads of painlessness am I'
Running tactics/strategy
The second mile was walked in only 13:22 despite significant pain in the arches of the feet for two-thirds of the mile.
March 19 when I set the new personal record of 71:35 using the similar style E (E is long-paces, with pauses to record split-times, B used today March 22 is also long-paced, but without pauses to record split-times), the time for the 2nd mile which is walked was 13:15 only 7 seconds slower.
I estimate I am improving in terms of pain-tolerance and/or improving in terms of walking speed. Overall there were more minutes of break-time March 19, compared to today March 22.
I estimate that pain inhibits performance because: performance level is consciously reduced to avoid pain; areas of the body not effected by pain are worked harder to relieve pressure on areas of the body effected by pain, resulting in exhaustion and inefficiency.
Prior to the run footwear-wise I left everything the same as during the run the previous evening March 21. This is the advice I gave myself after the March 21 run (http://davidvirgil.blogspot.com/2009/03/75-minute-5-mile-quick-paced-using.html )
Results foot-comfort wise:
(feet subjected to exaggerated length of stride style of running, style B/E)
Left foot: good during run miles. Pain in arch of foot & rear muscle of left lower leg, during second half of second mile which was walked. Pain again but less pain in fourth mile which was walked. During 6th mile which was walked, top of right toe felt sore.
Right foot: good during run miles. Pain in arch of foot & front muscle of right lower leg during second half of 2nd mile which was walked. Pain again but less severe in fourth mile which was walked.
The pain in mile 2 which is a walked mile was not as bad as yesterday but significant. The pain in mile 4 the second walked mile was similar to the pain level in mile 4 yesterday.
The idea behind not changing the footwear despite the pain is that the feet will get used to the padding increase under the ball of the foot with the passage of time. Today was better than yesterday in that there was no pain during the miles that were run.
I congratulate myself for (like yesterday), putting up a good effort in the pain filled 2nd mile which was walked. I walked the mile in only 13:22 despite the pain, which set in after the first third of the mile was walked.
Sunday March 22:
I ran the round the block course again (1st 3rd 5th miles run, 2nd 4th 6th miles walked), using for the first 5 miles, style B, featuring emphasis on: speed & long length of stride, combined with a de-emphasis with regards to achieving a high rate of paces per minute & not stopping specifically to record split-times.
Time after 5th mile: 72:16 (85:54 - 13:38 subtracted for delays = 72:16).
Break-time reasons: in allowance for pain, tying shoelaces, discarding excess layers clothes.
Chants used:
'Long are our strides as we streamline the sky
Far is our distance per unit of time
Lord of Roads of Magnificence am I
Lord of Roads of Painlessness am I;
'Maxed are our strides as we streamline the sky
Far is our distance per unit of time
Lord of Roads of Magnificence am I
Lord of Roads of Painlessness am I'
Again, I walked half a mile around the block before starting the run.
Mile split times recorded March 22:
1st, run: 15:15
2nd, walked: 13:22 IN PAIN
3rd, run: 15:05
4th, walked: 13:40 pain
5th, run: 14:54
The footwear during the run was:
Left shoe:
SAME AS YESTERDAY
lightweight removable sole that came with shoe +
foam/gel heel-to-toe insole +
16 layers m-wrap pad under big toe +
'toe bed' (forefoot gel pad for ball of foot and toes) +
16 layers m-wrap under ball of foot +
12 layers m-wrap pad under ball-of-foot & line between toes & ball of foot +
20 layers m-wrap pad attached to toe area of gel forefoot pad beneath big, index and middle toes +
8 layers m-wrap pad under middle & index toes +
40 layers m-wrap pad around sides and rear of heel
Adhesives: tape, not glue.
'Pretaping' type m-wrap used.
SHOELACES: medium tight on top shoelace, loose on other shoelaces
Right shoe:
SAME AS YESTERDAY
Lightweight removable sole that came with shoe +
foam/gel heel-to-toe insole +
'toe bed' (forefoot gel pad for ball of foot and toes) +
16 layers m-wrap under ball of foot +
8 layers m-wrap pad under big toe +
12-layers m-wrap pad under ball-of-foot & line between toes and ball of foot +
20 layers m-wrap pad attached to toe area of gel forefoot pad beneath big, index and middle toes +
16 layers m-wrap pad around sides and rear of heel
'Multipurpose' type m-wrap used.
SHOELACES: tight on top shoelaces, loose on others
The temp was on average 38 degrees with wind at avg 0 mph during the run (5th mile completed at 7:43 PM):
(http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=22&year=2009&month=3&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1 ).
Run as the sun set, sunlight heat not a significant factor.
The lightweight gray sweatshirt, long-sleeved collar-less sportshirt made of t-shirt type material, t-shirt, sleeveless t-shirt, visibility-vest, gloves, sweatpants, shorts, wool-type hat, & headband were after the beginning, too warm.
After the 1st mile, I removed the wool hat & gloves. Midway through the 2nd mile I removed the sweatshirt. Most of the run I wore only a long-sleeved shirt made of t-shirt type material, a t-shirt, sleeveless t-shirt, visibility vest, headband, shorts, & sweatpants, which were about right for the 38 degree night-time run.
Regarding the 6th mile walked at a leisurely pace with the temp at 38 degrees: I would have been too cold if I had not put the sweatshirt & wool-type hat back on.
Advice to myself for the next run:
Left foot: maybe reduce padding under big toe by 4 m-wrap layers; maybe reduce padding under ball of foot by 4 m-wrap layers.
Right foot: maybe reduce padding under big toe by 4 m-wrap layers; maybe reduce padding under ball of foot by 4 m-wrap layers.
(Principle of podiatry: increaseD vertical top-to-bottom or bottom-to-top directional pressure in a shoe, results in increased sidweays pressure and increased heel-to-toe directional pressure).
In accordance with the rotation entered into the blog-record March 15 (http://davidvirgil.blogspot.com/2009/03/76-minute-5-mile-long-length-paced-run.html ), run using style "C Double-emphasis on long-length-paces AND paces-per-minute, pauses to note split-times".
Chant to use:
'Long are our strides as we streamline the sky,
Many are our steps per unit of time
Lord of roads of magnificence am I
Lord of roads of painlessness am I'
Running tactics/strategy
The second mile was walked in only 13:22 despite significant pain in the arches of the feet for two-thirds of the mile.
March 19 when I set the new personal record of 71:35 using the similar style E (E is long-paces, with pauses to record split-times, B used today March 22 is also long-paced, but without pauses to record split-times), the time for the 2nd mile which is walked was 13:15 only 7 seconds slower.
I estimate I am improving in terms of pain-tolerance and/or improving in terms of walking speed. Overall there were more minutes of break-time March 19, compared to today March 22.
I estimate that pain inhibits performance because: performance level is consciously reduced to avoid pain; areas of the body not effected by pain are worked harder to relieve pressure on areas of the body effected by pain, resulting in exhaustion and inefficiency.
Labels: arch, arches, foot, jog, jogging, length, long, medium, paces, pain, run, running, short, strides
posted by David Virgil at 9:21 PM
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