Running into summer--6/15-6/21

[Jolt]

Nobody had started this week's running thread yet, so I will. As for how my running is going, I got the Evolution Running DVD and watched it Sunday night, then yesterday did the drills and went out for a run using the techniques. Definitely helpful, but that run sure was tiring and downhills were SCARY!! It's like being completely back to square one. However, if it allows me to avoid injuries and eventually be able to run longer, and I think this will happen, it's worth it. Is anyone else using Evolution Running?

[Crankin]

What's the "main idea" of evolution running? Frankly, I have found it difficult to follow the instructions in any running book. The Chi running didn't work for me at all. I can't think that much when I am exercising... same thing with riding, but I seem to have problems motivating myself when it seems like "homework."
I walked 3.5 miles today and did yoga, trying to recover from the ear infection/swollen glands, etc that probably have been plaguing me for weeks. It got nice and sunny this afternoon and tomorrow looks to be the only other sunny day predicted for awhile, so I hope to ride and probably run on Thursday.

[limewave]

I haven't heard of Evolution Running. . . .


Did a 4.5 mile run pushing the jogger. Starting to feel like its coming back, slowly. My shin was really sore afterwards. It felt muscular. So I iced it a bit and will take the next day off.

[Jolt]

What's the "main idea" of evolution running? Frankly, I have found it difficult to follow the instructions in any running book. The Chi running didn't work for me at all. I can't think that much when I am exercising... same thing with riding, but I seem to have problems motivating myself when it seems like "homework."

It's all about running more efficiently--they go into how the reason the African runners kick so much butt in distance running has nothing to do with any special physiological adaptations (they don't appear to be any different, on average, from anyone else in these areas) and everything to do with the efficient running style that they have developed because they grow up running barefoot. In the DVD, they break running form down into its different components (such as propulsion, cadence, foot strike, hill running etc.) and clearly show how an efficient runner accomplishes each. There are drills to reinforce the concepts and it is suggested that you do the drills before each run while learning the new form. They do not suggest you run barefoot (though I think doing so, or running in minimalist shoes, makes it easier to get the technique right and also feel if you are doing things wrong). Here are some of the major points: most of the muscle action for propulsion should come from the hips (glutes) and not the quads or hamstrings, a forefoot strike using the elasticity of the feet and calves is best as opposed to a heel or even midfoot strike, the foot should land directly under your center of mass (or slightly BEHIND when going downhill, to use gravity instead of fighting it--that's why downhills are really scary for me right now, I am not used to going so fast and it feels out of control!), and the optimal cadence is 180 steps per minute (they suggest using a metronome to help establish the rhythm). As for finding it difficult to follow the instructions from a book, I have had this problem at times when it comes to running and that is why I thought this DVD would be helpful--I am finding it to be very good especially since they demonstrate all the drills.

[Deborajen]

I hadn't heard of Evolution Running, either. But I like Chi Running. Haven't mastered it yet, but I play golf and the working of upper/lower body tension in a golf swing use the same concepts as rotating the upper/lower body with Chi Running. Who would've thought?

I did a 5-mile easy run Sunday. I was sooo wiped out. Haven't done much running in the hot temps this year. It was only around 80 degrees, but it was humid. Well, summer isn't over yet - I'll have plenty more time to adjust.

[Susan Otcenas]

9.3 mile run this morning. This was the 3rd one for me at this distance. I felt really peppy until the last mile or so, when it got much harder. I also started to get pretty hungry right about then, so that probably explains it. As soon as I bump to 10 miles in July, I think I'll start taking in calories twice during the run (miles 3 & 6), instead of only once at mile 5 as I do now.

Susan

[yellow]

Summer...hah!

June 2009 in Salt Lake
Rain as of 6/17: 1.60" (June Average rainfall--entire month is 0.77")
Rain as of 6/17 in Seattle: 0.01"
Rain as of 6/17 in Portland, Oregon: 0.45"

Salt Lake forecast for manana: 70% chance of rain. WTF??

OK, now I don't feel so bad:

Rain as of 6/17 in Orlando, Florida: 6.72"
Rain as of 6/17 in Portland, Maine: 3.12"

Haven't had to water anything. Haven't had to turn on the AC. Haven't had to dig out the tank tops for running. I am trying to embrace the rain. Sad thing is we'll probably go from this to 100F in 1-2 days. Nothing in between. Maybe we'll get lucky and have a mild summer...but I'd prefer one that is a little drier.

[kelownagirl]

Hi guys, I haven't posted in this thread for awhile. Today I went for my first trail run. I live right up against the bush but I haven't tried trail running partly because I have to go up a 250 foot climb (elev) to get to the flatter area, and partly because I'm always a little bit worried about running alone in the bush. Anyway, today I finally bit the bullet and did a 6km run. It felt great. It was so nice to be out in the quasi-forest (parts are still burnt from the fires in 2003) and nothing bad happened. Maybe I can stop worrying and just do it!

Hope everyone is well, off to go do some TE reading.

[roadie gal]

I did a trail run that turned into an epic. *sigh*

It was supposed to be a 75 minute run. I ran up the trails behind my house to the cross country ski area trails. There was a new trail I wanted to try. Things were going along just fine. I went UP and then along the trail and DOWN a twisty, steep trail to a fire road that's one of the cross country trails during the winter. Unfortunately, it's a private horse ranch during the summer. There was a gate, with 3 locks and a barbed wire fence blocking the road. I could either turn back, run about a mile, and then go UP the trail, or I could bushwhack back up to the upper trail that I'd come along.

I'd already run almost an hour, so I didn't want to backtrack, and I thought that the trail was only over one hill. Well... up I went. It turned out that the trail was 4 hills away and the ground was mostly loose talus and not good for running shoes. Did I mention the stream crossing and the mosquitos??

I finally made it back to the trail where I had to run up some hills that I'd been hoping to avoid. I finally made it back home 1 hour and 45 minutes after I'd left. feh At least it didn't rain on me.

[Urlea]

This morning was my first post-70.3 run. Even though my legs felt great after the race I was trying to allow myself some recovery.

I wasn't sure which route I would do, but I was at pace w/ a running buddy who was going 5miles so that's what I did.

In 2.5 years of running I have run in everything from pouring rain, 35+ mph winds, blizzards but I had yet to run in fog. It was beautiful to see the silhouettes of the runners ahead of me fade into the fog. And at 5:30 in the morning it still felt like I was dreaming.

Breathing the 95% humidity, not so beautiful. Especially when still getting over a cold. I was drenched with sweat by the time we were done.

It was a good run though, felt great to be back at it!

[Jolt]

I forgot to post yesterday's run so here it is. 40-minute run/walk, again doing the Evolution Running drills before starting out. Starting to really get the feel of what proper technique is, but it's hard to keep it up for very long at this stage (hence all the walking breaks). I went a different route than usual because of needing a pit stop (usual route doesn't go by a gas station etc.) and it involved WAY too many long downhills for my comfort level right now!! I got some good downhill practice but still have a lot of work to do--when I do it right, it feels almost weightless and I go really fast but it's scary because I also feel like I have "no brakes" and tripping while going so fast would be bad news . Tomorrow will probably be a trail run so THAT will be interesting.

[limewave]

Well . . . when you just can't get out of the house, there's always

running up and down your staircase for 30 minutes.

Workout for 6/18: COMPLETED

[Crankin]

Limewave, it sounds better than my workout, which was walking the 2.5 miles up and down my street. At least it's a good climb.
My neck stuff is so bad that my PT sent me to his other office, to a spine specialist. She did some weird chiro like stuff that helped a little and sent me home with a book and more exercises. Now it's raining like crazy, so tomorrow will be rest or yoga at the most.

[yellow]

Limewave, that's what I call dedication!

We had one sunny day yesterday. It was gorgeous. I went for a hike/run in the morning, about 11 miles. No snakes but lots of horned lizards. The flowers are still blooming like crazy...been a pretty wet spring-into-summer.

I'm finally back in the movie business with a new computer that can handle the HD video I've been taking. My first project using the Mac is here:



It's mostly my friend (and favorite movie star) running around in Zion National Park in mid-May, with a couple of cameo appearances by yours truly. I do most of the narration. It was about 95-100 F that weekend. It actually felt...good.

(I also have it posted to You Tube, but You Tube doesn't have the whole HD thing down yet, so it constantly stops to buffer).

Cloudy today. Not sure if I'll get out or not. My hips are a little cranky from yesterday's run (it was a lot of steep uphill).

[Crankin]

Jolt, I was thinking about you yesterday, when I was running down my hill in the rain, and it was slippery. I also felt like was going to careen out of control and do an endo (can you do that running?). It was my first post ear infection run and I was also testing to see how running affects my neck. I felt fine, but I kept my speed down way low and only did 3 miles. I think there must have been onions in that Greek salad wrap I had for lunch!
I had a whole day pain free with my neck and no ringing in my ear. I woke up today with the neck stiff, but not that awful pain. My ear was buzzing, but it has gone away now and I feel OK, the neck is looser. I still am wondering if the running is aggravating this.