76 minute five mile run; new personal record using long-paced style
Friday March 13:
Prior to the run footwear-wise I put into effect recommendations I made to myself after the March 12 run. Keeping everything else the same, in the left shoe, I increased the padding under the big toe from 20 layers to 28 layers by adding an 8-layer m-wrap pad beneath the big toe; and, I started out with the left shoelaces tied very loosely.
During the run I had to stop twice to tighten the shoelaces on the left foot; for most of the run the left shoelaces were of medium tightness not very loose. Apparently as a result of replacing the toe-tube with the pad under the toe, the general looseness of the shoe was increased to the point where tying the laces very loosely, resulted in a feeling of looseness in the left shoe, especially in the heel.
The recommendations I made to myself after the Thursday March 12 run were:
"Left foot: leave things the same; or, remove tube over big toe & increase padding under big toe from 20 to 28 layers; or, simply remove tube over big toe; or, create new toe-tube with sides and top cut away, held in place with m-wrap. Continue to tie shoelaces very loosely (http://davidvirgil.blogspot.com/2009/03/77-minute-five-mile-run-only-10-seconds.html )".
Results foot-comfort wise:
Left foot: This was the most normal-feeling day so far: no numbness/tingliness; little pain; no feeling of unevenness under the forefoot; all of this combined with shoelaces at medium tightness not very loose tightness. During the 4th & 5th miles experienced some pain in the ball of the foot. Up till now I have been able to get rid of the numbness/tingliness & feeling of unevenness under the forefoot, only by tying the shoelaces very loosely.
Right foot: some pain in ball of foot during 4th & 5th miles.
Friday March 13 was the 4th day in a row that I did the 6 mile jog/walk. The number of miles run-walked per week is getting high. The times have consistently been under 80 minutes. I have stuck with the slower more flamboyant long-paced forefoot-pounding style of running.
I estimate the combination of these factors has now resulted in significant pain in the balls of both the left and the right feet, which has impaired performance.
Friday March 13:
I ran the round the block course again (1st 3rd 5th miles run, 2nd 4th 6th miles walked). Time after 5th mile: 76:10, new personal record, 47 seconds faster than previous run (83:15 - 7:05 subtracted for delays = 76:10). Pauses were due to: tying shoelaces; tightening sweatpants; recording times after miles. I watched the 'split times' closely.
Times for each mile:
1st, run: 16:00
2nd, walked: 14:00
3rd, run: 16:00
4th, walked: 14:25
5th, run: 15:45
The footwear during the run was:
Left shoe:
foam/gel heel-to-toe insole +
8 layers m-wrap pad under big toe (replacing toe tube) +
'toe bed' (forefoot gel pad for ball of foot and toes) +
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 +
32 layers m-wrap pad around sides and rear of heel
Adhesives: tape, not glue.
'Pretaping' type m-wrap used.
SHOELACES: very loose at start, medium tightness most of the 6 miles.
Right shoe:
foam/gel heel-to-toe insole +
'toe bed' (forefoot gel pad for ball of foot and toes) +
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: medium tightness
On all the runs the shoes have contained the heel-to-toe light-blue colored, removable lightweight foam soles that came with the shoes when I bought them. I wear these over the padded gel & foam dark-blue & gray soles to which I attach the m-wrap pads and the gel forefoot pads.
Today for the first time, I taped a pad (the left big toe pad) to the surface of the light-blue-colored lightweight foam sole that came with the shoe.
Up till now I have not placed any pads on the surface of the light-blue-colored, lightweight, removable foam sole that came with the shoe.
A 3-dimensional impression of the entire foot has been molded into the light-blue-colored lightweight removable foam soles that came with the shoes.
By way of contrast, such has not occurred with the gel/foam dark-blue & gray colored sole that I place under the gel forefoot pads and the m-wrap pads, in part because the presence of the pads has prevented an impression of the forefoot area of the foot from forming in the gel/foam dark-blue & gray colored soles.
Footwear/podiatry wise the future for me in this project appears to be: pads taped to the lightweight light-blue-colored foam sole; acquisition of another sole identical to the lightweight light-blue-colored removable foam sole I now have; placement of the second new lightweight foam sole over the first one, so the pads are sandwiched between the two lightweight foam soles.
For now I will be satisfied to just tape the additional ball of foot padding to the surface of the removable foam soles that came with the shoes.
The temp was on average 32 degrees with wind at 8 mph during the run (5th mile completed at 7:30 PM):
(http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=13&year=2009&month=3&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1 ).
A sweatshirt (hoodless gray), long-sleeved sportshirt, t-shirt,sleeveless t-shirt, visibility-vest, gloves, sweatpants, & shorts, were about right.
Advice to myself for the next run:
Left foot: increase padding under ball of foot by 8 m-wrap layers
Right foot: increase padding under ball of foot by 8 m-wrap layers
Running tactics
Today I stubbornly stuck with the long-paced style of jogging that comes naturally to me and which I favor, even though it produces a speed that is about ten percent slower given no change in effort, compared to the jogging using medium length paces instead of long paces.
I feel I'd rather progress at a slower rate, using the long-paced style, as opposed to progressing at a faster rate using the medium-length-paces style.
@2009 David Virgil Hobbs
Prior to the run footwear-wise I put into effect recommendations I made to myself after the March 12 run. Keeping everything else the same, in the left shoe, I increased the padding under the big toe from 20 layers to 28 layers by adding an 8-layer m-wrap pad beneath the big toe; and, I started out with the left shoelaces tied very loosely.
During the run I had to stop twice to tighten the shoelaces on the left foot; for most of the run the left shoelaces were of medium tightness not very loose. Apparently as a result of replacing the toe-tube with the pad under the toe, the general looseness of the shoe was increased to the point where tying the laces very loosely, resulted in a feeling of looseness in the left shoe, especially in the heel.
The recommendations I made to myself after the Thursday March 12 run were:
"Left foot: leave things the same; or, remove tube over big toe & increase padding under big toe from 20 to 28 layers; or, simply remove tube over big toe; or, create new toe-tube with sides and top cut away, held in place with m-wrap. Continue to tie shoelaces very loosely (http://davidvirgil.blogspot.com/2009/03/77-minute-five-mile-run-only-10-seconds.html )".
Results foot-comfort wise:
Left foot: This was the most normal-feeling day so far: no numbness/tingliness; little pain; no feeling of unevenness under the forefoot; all of this combined with shoelaces at medium tightness not very loose tightness. During the 4th & 5th miles experienced some pain in the ball of the foot. Up till now I have been able to get rid of the numbness/tingliness & feeling of unevenness under the forefoot, only by tying the shoelaces very loosely.
Right foot: some pain in ball of foot during 4th & 5th miles.
Friday March 13 was the 4th day in a row that I did the 6 mile jog/walk. The number of miles run-walked per week is getting high. The times have consistently been under 80 minutes. I have stuck with the slower more flamboyant long-paced forefoot-pounding style of running.
I estimate the combination of these factors has now resulted in significant pain in the balls of both the left and the right feet, which has impaired performance.
Friday March 13:
I ran the round the block course again (1st 3rd 5th miles run, 2nd 4th 6th miles walked). Time after 5th mile: 76:10, new personal record, 47 seconds faster than previous run (83:15 - 7:05 subtracted for delays = 76:10). Pauses were due to: tying shoelaces; tightening sweatpants; recording times after miles. I watched the 'split times' closely.
Times for each mile:
1st, run: 16:00
2nd, walked: 14:00
3rd, run: 16:00
4th, walked: 14:25
5th, run: 15:45
The footwear during the run was:
Left shoe:
foam/gel heel-to-toe insole +
8 layers m-wrap pad under big toe (replacing toe tube) +
'toe bed' (forefoot gel pad for ball of foot and toes) +
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 +
32 layers m-wrap pad around sides and rear of heel
Adhesives: tape, not glue.
'Pretaping' type m-wrap used.
SHOELACES: very loose at start, medium tightness most of the 6 miles.
Right shoe:
foam/gel heel-to-toe insole +
'toe bed' (forefoot gel pad for ball of foot and toes) +
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: medium tightness
On all the runs the shoes have contained the heel-to-toe light-blue colored, removable lightweight foam soles that came with the shoes when I bought them. I wear these over the padded gel & foam dark-blue & gray soles to which I attach the m-wrap pads and the gel forefoot pads.
Today for the first time, I taped a pad (the left big toe pad) to the surface of the light-blue-colored lightweight foam sole that came with the shoe.
Up till now I have not placed any pads on the surface of the light-blue-colored, lightweight, removable foam sole that came with the shoe.
A 3-dimensional impression of the entire foot has been molded into the light-blue-colored lightweight removable foam soles that came with the shoes.
By way of contrast, such has not occurred with the gel/foam dark-blue & gray colored sole that I place under the gel forefoot pads and the m-wrap pads, in part because the presence of the pads has prevented an impression of the forefoot area of the foot from forming in the gel/foam dark-blue & gray colored soles.
Footwear/podiatry wise the future for me in this project appears to be: pads taped to the lightweight light-blue-colored foam sole; acquisition of another sole identical to the lightweight light-blue-colored removable foam sole I now have; placement of the second new lightweight foam sole over the first one, so the pads are sandwiched between the two lightweight foam soles.
For now I will be satisfied to just tape the additional ball of foot padding to the surface of the removable foam soles that came with the shoes.
The temp was on average 32 degrees with wind at 8 mph during the run (5th mile completed at 7:30 PM):
(http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=13&year=2009&month=3&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1 ).
A sweatshirt (hoodless gray), long-sleeved sportshirt, t-shirt,sleeveless t-shirt, visibility-vest, gloves, sweatpants, & shorts, were about right.
Advice to myself for the next run:
Left foot: increase padding under ball of foot by 8 m-wrap layers
Right foot: increase padding under ball of foot by 8 m-wrap layers
Running tactics
Today I stubbornly stuck with the long-paced style of jogging that comes naturally to me and which I favor, even though it produces a speed that is about ten percent slower given no change in effort, compared to the jogging using medium length paces instead of long paces.
I feel I'd rather progress at a slower rate, using the long-paced style, as opposed to progressing at a faster rate using the medium-length-paces style.
@2009 David Virgil Hobbs
Labels: ball of foot, foam, forefoot pad, gel, jogging, mold, running
posted by David Virgil at 9:46 PM
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