I did very little running last week as I was on vacation in Maine. The week did produce my lifetime personal worst at the 5k distance. I also did a lot of experimenting and so I have some new goals in mind.
Monday: 3 miles (Mine Falls Trail Race)
Tuesday: 25 mile cycling with group
Wed. 0 miles
Thurs. 0 miles
Friday 0 miles
Saturday 3 hilly miles along the Maine shoreline
Sunday 0 miles
Yesterday Monday (3 miles Mine Falls Trail Race)
I wore a newer model of an insole that I tried out a few years ago during Monday's 5k. This insole felt good standing around in and I only used it for a few hours the previous day. It was my first run using them and I felt it. I was using different hip muscles which fatigued quickly and I felt like I was running in slow motion. I ran over two minutes slower than the two preceding weeks. I talked with the founder of the insole company on the phone the next day for awhile and wore the insoles the rest of the week, but while my feet felt supported, I found my walking stride was off and uncomfortable. So you don't have to look it up, I ran an embarrassing time (for me) of 25:23.
I also worked on some new hip stretches this week and got really intense with my foam roller. Rather than just a few slow passes up my quads. I did 20 passes on the front of my quads, 20 on each side, 20 on the IT band, and another 20 at the top of the hip. I also did the other muscles of the legs, but it is my quads that are the tightest.
|When in Maine....Lobster!|
|How I feel when running: imbalanced and muscles of stone:|
need to do more foam rolling!
I am done trying to race for now and have decided I need to work on kettlebells and the core more. I was real happy that this book showed up yesterday: Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention by Jay Dichary. After looking through the book for over an hour last night, I think it is fantastic! It delves into a lot of things I have looked at and applies them to running at a much higher level than any other book I have seen. The book is written with humor and explains things in depth while going beyond what the typical running book advocates. I am going to use it as a template for strengthening up my imbalances and weaknesses. If you are working on building up your form, I would highly recommend taking a peek at this book. Jay Dichary is the director of the SPEED Performance Clinic at the University of Virginia.