Wednesday, June 13, 2012

Great Jump-Start

            Course:  Cedar Rapids, IA Downtown Loop
                Miles:  8            
      Total Time:  1:08:03
        Avg Pace:  8:25
            Avg HR:  143
         Workout:   Slow Recovery Run
               Temp:  60 Degrees, Humidity 67%, Wind 4SE

Really great start to the day!  Awesome 1/2 hour core workout before the run, then nice slow recovery run in Cedar Rapids, IA.  Schedule permitting, hopefully this will be followed by medium-to-hard leg workout this evening, and by 2-4 more slow recovery miles.

This week has been a GREAT jump-start to Project 3:09!!!  I can't begin to explain or be thankful enough for just how healthy I am right now.  I worked hard on the new foot strike this winter, and in doing so really reduced my mileage.  Granted - I'm at about 1,200 miles for the year, but most of them weren't "killer miles".  As much as I hate to admit it (because I was ready to throw this whole foot-strike experiment away) I know it has made me healthier, and has reduced my risk of the common naggin' aches and pains that I usually struggle with.  But still, would I recommend it - NOPE!!!  I think most people should stay where they're at unless injury forces a change.  But anyway - I think overall it has worked for me.  Hope your running's going well!
... be great today!  


  1. Wow, rare - and refreshing - to hear someone say, "Stay where you are unless you're injured"! I believe that. I have seen many more injuries from ill-advised gait and stride changes than injuries from poor running form.
    Out of the people I know who have gone minimalist or barefoot, only about 1 out of 20 have done so without significant injury. It's a rough transition for your body to make.

  2. I'm one of the 20 that Gracie lists above....I'd rather have spent 4-5 months fixing my running form than endure the 2-years of sheer agony my foot gave me. I so wish I would have changed years ago then to spend so many stressful months figuring out what was wrong. Since I changed, nothing's injured AND no more foot pain. There were days I had to call in sick to work because I literally could not walk, it was that bad. Now - NOTHING!

    Enjoy CR! I'm originally from Davenport. :)

  3. I love that 8:25 is slow-recovery pace for you. Not bad for an old guy.

    Like Gracie, I like your candor and your conclusion on changing your running form. For many, it seems the "aint broke don't fix it" approach applies to running as well. I'm still a work-in-progress with my form, but I feel like my legs are holding up better with more of a mid-foot strike. I'll continue to feel that way right up until I get hurt again I suppose.

  4. Haha, unlike the comment above mine, I'm *jealous* that 8:25 is your recovery pace. :) Keep up the good work!

  5. I agree - seems like if it aint broke, don't fix it. Hopefully eventually I will be able to get minimal shoes and get away from wearing shoes with big heel support.

  6. I live for recovery runs! Project 3:09 training is looking awesome Jim.

  7. I have been working on the mid-foot strike for a little while now and things are improving for me. It is much harder to learn and it has taken my body some time to get used to it, but I am slowly building up my mileage and its seems as if I am strengthening new muscles. It is finally becoming a little more 'natural' for me.

  8. Have you changed shoes since you changed your form? Some of the zero drop shoes are very light and could aid you with your marathon goal. They also do a great job of keeping you from heel striking.


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