79 minute five mile runs a couple of times
Monday March 9, the area was hit with cold and snow, so I skipped the run, and instead spent time finishing up the testing of the three different microphones I have for recording on the PC. But that is another topic you can read about at: http://davidvirgil.blogspot.com/2009/03/pc-microphones-judgement-day-for-my.html .
Tuesday March 10:
Prior to the run footwear-wise I put into effect one of the recommendations I made to myself after the March 8 run. I wore my CVS toe tube on the big toe of the left foot. Footwear-wise, everything else remained the same as the previous run of March 8. The shoelaces in the left foot were again tied very loosely.
The recommendations I made to myself after the Sunday March 8 run were:
"Left foot: increase padding in heel area from 24 to 32 m-wrap layers, or wear tube over big toe...Right foot: no change in footwear (http://davidvirgil.blogspot.com/2009/03/7615-for-5-miles-i-break-my-personal.html )".
Results foot-comfort wise:
Left foot: equal to or a little better than previous run. Heel tighter (due to use of toe tube on big toe), but still a little loose. Slight pain in middle and index toes during 1st & 6th miles. Foot slightly cramped in 5th mile. All parts of foot that did not feel discomfort, felt very comfortable. No feeling of bump under big toe. No numbness or tingliness in foot.
Right foot: Almost perfect. Slight heel pain in 1st mile.
Tuesday March 10:
I ran the round the block course again (1st 3rd 5th miles run, 2nd 4th 6th miles walked). Time after 5th mile: 79:30, 3:15 minutes:seconds slower than previous run. Only 10 seconds were subtracted for delays during the run to get the time of 79:30.
The footwear during the run was:
Left shoe:
foam/gel heel-to-toe insole +
CVS toe tube on big toe +
'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 +
24 layers m-wrap pad around sides and rear of heel
Adhesives: tape, not glue.
'Pretaping' type m-wrap used.
SHOELACES: very loose
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
The temp was an average 39 degrees during the run (5th mile completed at 6:55 PM):
(http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=10&year=2009&month=3&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1 ).
A sweatshirt, long-sleeved sportshirt, t-shirt, visibility-vest, sweatpants, shorts, were slightly too warm.
Wednesday March 11:
Footwear-wise everything was the same as the previous run on March 10, except the shoelaces in the left foot were tied more tightly, at about average tightness as opposed to very loose tightness.
Results foot-comfort wise:
Left foot: some arch pain, some big toe pain, very slight numbness/tingliness a minority of the time, slight feeling of bump under big toe.
Right foot: No complaints.
Wednesday March 11:
I ran the round the block course again (1st 3rd 5th miles run, 2nd 4th 6th miles walked). Time after 5th mile: 78:54, 36 seconds faster than previous run. 165 seconds were subtracted due to various delays, result the 78:54 time.
The footwear during the run was:
Left shoe:
foam/gel heel-to-toe insole +
CVS toe tube on big toe +
'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 +
24 layers m-wrap pad around sides and rear of heel
Adhesives: tape, not glue.
'Pretaping' type m-wrap used.
SHOELACES: medium tightness instead of very loose tightness used previous run.
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.
The temp was an average 52 degrees during the run (5th mile completed at 5:23 PM):
(http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=11&year=2009&month=3&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1 ). A sweatshirt, long-sleeved sportshirt, t-shirt, visibility-vest, sweatpants, shorts, were worn for the first two miles of the run. This proved to be unbearably warm; the sweatshirt was discarded after the 2nd mile--this accounted for most of the 165 seconds subtracted from the time for delays.
My guess as to why there appears to be a pattern of lagging back for a few days after setting a new personal record: setting a new personal record is tiring and result in a few days of recuperation.
Advice to myself for the next run:
Left foot: increase padding in heel area from 24 to 32 m-wrap layers, continue with tube over big toe, tie shoelaces loosely. Also possible--replace toe tube over big toe with increase in padding under big toe from 20 to 28 m-wrap layers. Has to do with how much I will feel like tinkering and tailoring.
Right foot: no change in footwear.
Tuesday March 10:
Prior to the run footwear-wise I put into effect one of the recommendations I made to myself after the March 8 run. I wore my CVS toe tube on the big toe of the left foot. Footwear-wise, everything else remained the same as the previous run of March 8. The shoelaces in the left foot were again tied very loosely.
The recommendations I made to myself after the Sunday March 8 run were:
"Left foot: increase padding in heel area from 24 to 32 m-wrap layers, or wear tube over big toe...Right foot: no change in footwear (http://davidvirgil.blogspot.com/2009/03/7615-for-5-miles-i-break-my-personal.html )".
Results foot-comfort wise:
Left foot: equal to or a little better than previous run. Heel tighter (due to use of toe tube on big toe), but still a little loose. Slight pain in middle and index toes during 1st & 6th miles. Foot slightly cramped in 5th mile. All parts of foot that did not feel discomfort, felt very comfortable. No feeling of bump under big toe. No numbness or tingliness in foot.
Right foot: Almost perfect. Slight heel pain in 1st mile.
Tuesday March 10:
I ran the round the block course again (1st 3rd 5th miles run, 2nd 4th 6th miles walked). Time after 5th mile: 79:30, 3:15 minutes:seconds slower than previous run. Only 10 seconds were subtracted for delays during the run to get the time of 79:30.
The footwear during the run was:
Left shoe:
foam/gel heel-to-toe insole +
CVS toe tube on big toe +
'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 +
24 layers m-wrap pad around sides and rear of heel
Adhesives: tape, not glue.
'Pretaping' type m-wrap used.
SHOELACES: very loose
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
The temp was an average 39 degrees during the run (5th mile completed at 6:55 PM):
(http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=10&year=2009&month=3&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1 ).
A sweatshirt, long-sleeved sportshirt, t-shirt, visibility-vest, sweatpants, shorts, were slightly too warm.
Wednesday March 11:
Footwear-wise everything was the same as the previous run on March 10, except the shoelaces in the left foot were tied more tightly, at about average tightness as opposed to very loose tightness.
Results foot-comfort wise:
Left foot: some arch pain, some big toe pain, very slight numbness/tingliness a minority of the time, slight feeling of bump under big toe.
Right foot: No complaints.
Wednesday March 11:
I ran the round the block course again (1st 3rd 5th miles run, 2nd 4th 6th miles walked). Time after 5th mile: 78:54, 36 seconds faster than previous run. 165 seconds were subtracted due to various delays, result the 78:54 time.
The footwear during the run was:
Left shoe:
foam/gel heel-to-toe insole +
CVS toe tube on big toe +
'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 +
24 layers m-wrap pad around sides and rear of heel
Adhesives: tape, not glue.
'Pretaping' type m-wrap used.
SHOELACES: medium tightness instead of very loose tightness used previous run.
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.
The temp was an average 52 degrees during the run (5th mile completed at 5:23 PM):
(http://www.wunderground.com/cgi-bin/wxStationGraphAll?day=11&year=2009&month=3&ID=KMAWESTO6&type=3&width=500&showsolarradiation=1&showtemp=1&showpressure=1&showwind=1&showwinddir=1&showrain=1 ). A sweatshirt, long-sleeved sportshirt, t-shirt, visibility-vest, sweatpants, shorts, were worn for the first two miles of the run. This proved to be unbearably warm; the sweatshirt was discarded after the 2nd mile--this accounted for most of the 165 seconds subtracted from the time for delays.
My guess as to why there appears to be a pattern of lagging back for a few days after setting a new personal record: setting a new personal record is tiring and result in a few days of recuperation.
Advice to myself for the next run:
Left foot: increase padding in heel area from 24 to 32 m-wrap layers, continue with tube over big toe, tie shoelaces loosely. Also possible--replace toe tube over big toe with increase in padding under big toe from 20 to 28 m-wrap layers. Has to do with how much I will feel like tinkering and tailoring.
Right foot: no change in footwear.
Labels: 10000 meters, 10k, 5 mile run, five mile run, footwear, pads
posted by David Virgil at 8:24 PM
0 Comments:
Post a Comment
<< Home