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In article <[email hidden]>, Pete Desautelle
Quoted message said:
Thanks Tony and Donovan-
More info:
On the 16 mile run I went out at a pace between 9'30/mile to 11'00/mile (I
have a GPS) with a few walk breaks here and there. I'm not settting any
records!
Good advice from Tony and Donovan.
Regarding the calf pull, I'd massage it:
http:www.mindfulness.com/of1.asp
check out the LSR thread and also Dot's reponse to: LSD and starting
with 3+ hours on one's feet.
I started in the mid 70's same height and weight having lost about 10
or 12 pounds to get to 236 when I did a bike ergometer stress test that
was done at the beginning of a 8 month research study on the
Physiological and Psychological Effects of Endurance Activity.
Basically started 3 times a week in October. Then added a 3 to 4 hour
walk/run or whatever as long as one kept moving.
In January I did a half marathon at the San Diego Marathon. My mentor
said I was ready for a marathon. I did a 14 miler a week later and
then two weeks later I ran the Las Vegas Marathon.
The article "My First and Last Flip Off"
http://www.mindfulness.com/om4.asp talks about that first marathon
experience
I finished in 5 hours. A horrendous experience but came back in 3
months to run the Avenue of the Giants in a 3:45. By that time I had
become addicted to running and was seeing the effects of the amount of
exercise and the beginning of a proper eating regimen that took me down
to 200 pounds. In the next year my weight was around 180 and a year
and 10 months after my first marathon I ran the NYC in a 3:01:23 and
had the wonderful experience of delivering a paper at the NY Academy of
Sciences on: A Psychological Study of 50 Sub-3 Hour Marathoners.
It was in my second and third years of running that I began to
concentrate on running form and style. I continue to study running
form and style. If you're interested, and want to make a good
investment, I'd suggest that you get Danny Dreyer's DVD on ChiRunning.
Or if you're in San Diego on a Sunday morning, come down to the San
Diego Marathon Clinic at DeAnza Cove, and we'll do an easy 5 or 6 miler
working on form and style. The Clinic has been free since it started
in 1975.
Regarding the 180/steps/minute or 90 strides/ minute the idea is that
the cadence remains the same whether a 10 minute mile or a 5 minute
mile. The trick is to be able to run slow with that cadence. The big
advantage is that you're not lifting up your center of gravity, i.e.
loping along which means coming down harder on the ground.
Even Nike is getting into the act with their "Free" almost like running
barefoot shoe. What a number of us at rec.running have been advocating
for 10 or more years about running in minimal cushioned shoes.
So the idea is that you're picking up your feet/knees an inch or two
and not lifting your center of gravity an added half inch to inch.
If you learn to lean from the ankle and only lift your knees so that
the lower leg can scribe it ellipse, and reduce your vertical motion a
half inch, you will save lifting 235 pounds one foot vertically every
245 steps. By teaching people this kind of form and style those of us
who have advocated the ball/heel or midsole or flatfooted landing have
been able to decrease a marathoners time by 15 minutes to an hour
without changing the training distance or training time.
Another big advantage of this is minimized vertical impact on feet and
joints.
With the good tips from Tony and Donovan, I'd add that you do your
shorter long runs and then walk for another hour or more with the idea
of being on your feet a longer period of time without injuring
yourself.
I'll send to you a photo from the mid-80's when I created the WOMWAM or
Word of Mouth, Walk a Marthon. It was in early September and the
temperature that day was about 105 or 106 with humidity. Most of us
walked it, and a few people ran it. The woman on the right in the
green shirt is Deborah Saleny who lead the Austin Fit group a few years
ago, and was involved in putting on the marathon there. The two guys
in the back, Tim Patrizzi and Rich Sojka, two good friends-a welder at
NASSCO and a physicist at Boeing. That's me with the Nike's painter's
cap in the front with my then two young daughters.
Tom Bassler's Rule of Weight was a minute off your time for every pound
off. I can't remember what his limit was. But a 2:25 in Athens by a
woman weighting 100 pounds or under...leaves a good bit of improvement
for you.
Remember to listen to your body well.
In health and on the run,
Ozzie Gontang
Director, San Diego Marathon Clinic, est. 1975
Maintainer - rec.running FAQ
http://www.faqs.org/faqs/running-faq/
Mindful Running:
http://www.mindfulness.com/mr.asp
