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Jon’s musing about running and things about running while running and after running and probably before running too

so i did intervals yesterday, and the good thing about the MAX HR change was that it's a bit easier to stay in a lower zone, but each zone got bigger, so i had a real hard time getting into zone 5, which is really odd. I was pushing myself hard but only on the 4th of 5 intervals did i barely get in there. i mean i was close the entire time, but my HR was climbing as my speed and power were declining, so perhaps it makes sense overall.

the power module is 100% working, it was exactly what i expected after i took a look at the online portal and not the app, just really low and not on the apps visual paramters.

the swing back in to the 30/40s from the 70s was a big hit the way i felt.. i ran well enough, but to go from shorts/tshirt back to layered, is rough.
 
And, of course, as soon as i said it was goood something is wrong with the connections between the pods and the watch. I am not sure if i have one too many BT connections going on that cause an issue, or a setting in the pods but i ended running 3 miles on an easy run and the distance wasnt registering on the watch gps and the power measure was wonky on it so i had to grab that info from another app. Not hugely problematic, just annoying.

i was supposed to stay in zone 2 but at 170spm on hills i was having a hard time keeping that low, zone 3 seems much easier, i know i’ll regret saying that also soon. But at a 9:15 easy pace it was pretty cool to see. It felt just as difficult staying at that pace as it is physically to move at a faster pace, but endurance wise i can keep the lower pace going longer and work that base.
 
I've been so tempted to buy cadence and speed tech for my spin bike, but whenever I go to the reviews, I see so many connection problems etc, that it just puts me off.
Good luck getting the tech to work smoothly, it's interesting to see how it's going for you.
 
The reviews of most tech i’ve read about seems to say what you mention. And even if it works, its never super accurate so i take it all with a grain of salt. My gps maps when zoomed in on the street maps show me running the middle of houses and ponds and cutting huge corners when i specifically dont cut corners. Its close enough and I’m not sure its a huge deal except to my mpw, which is relatively fun to watch trend upward, to a point.

the info I was looking for with the pods was interesting, but less, about power, given the different algorithms and calculations, and more about health/injury prevention (for now). I would have gone for a straight power meter like stryd instead of the solution i went for.

I think my foot pods issue would not be an issue if there was a better app, but better is relative, or if I wasn’t concerned with using 2 or 3 different apps at the same time and integrating/agreggating the info in the polar app. I probably need to rethink my info strategy.
 
Took a few days off while i was recovering from a scraped knee from a mud blowout on the trail, a small but annoying knot and a slightly bruised ego.

yesterday i got back into by running a nice easy 10K in 58mins in an area unfamiliar to me. I scouted the route on howfardidirun iirc and it was almost a perfect directed route. No problems except one small wrong turn i noticed about 100 feet past the intersection. So the big thing for me was doing this while my daughters had soccer practice back to back about an hour from where we live.

todays run was a short 4 easy mile run and a mile cooldown. I noticed inneed to stretch some more and get past a nagging right leg achilles/calf issue. I am wondering again if my shoes are the issue.
 
Well, feeling pretty good, ran another unfamiliar area for a bit under 40 mins and went 4 miles in the late evening while my youngest had a training. Its hard not to want to watch them play, but since its a 90 min training, i watch the first 15 then went for a run and watched the last 20. Some time lost for warm up cool down.

i liove running in the evening, its like running in the winter trails with snowshoes. Just a completely different feeling from morning or afternoon .

kept almost a 180 spm and its getting easier to move faster while keeping good form, but its easy to lose focus and be too tense in the upper body and too loose in the lower.

a foam roller is a god send.

dress for the second mile, not the first.
 
I'm not super up on running, is 180 SPM a sort of ideal pace? I know with biking 90 rpm is considered an ideal cadence, and interestingly that sort of equates to 180 SPM.
 
90 strides per min/180 steps has been identified as a pretty good cadence to realize not overstriding. i think some overstate its importance, but its all over training “tips”. but running can be a whatever cadence thats good for your own biomechanics.

Its not a be all end all and can be inefficient at lower speeds but as far as my training goes, since i am trying to focus on aerobic base and keep my HR lower rather than set time PRs, its a good generic way to keep a certain constant while working on other aspects of form like increasing stride length while keeping my foot landing closer to under my knee rather than out in front with a heel strike.
 
2 outings today - 5 mile walk and 5 mile jog in some new kicks. highly cushioned Salomons. felt very different than the brooks i've been wearing even though none are uber soft. need to break in the width a bit but felt pretty nice, not breaking any land speed records in them.

i am making thee 5 mile jog pretty quickly though. trying to keep the HR under 80% but it's hard.
 
I thought it was supposed to rain all day today; but i got a chance to go out and do some Intervals today! yay!

i did pretty well, my eldest daughter joined me, and she pushes me to go harder. much much harder. super competitive girl. We were pushing ~6min/miles for the 3 min high work Z4/5 portions. ~30 seconds to recover to a Z3 HR.

Trying to reconcile the 2 apps difference in time/mileage/power is a bit of a pain. but it's close enough for now, the gps on the watch vs the map isn't exact and the auto on/off via cadence (which translates to distance v stride length (or distance) of the power pods causes the issue to be more robust. An all in one package would have been easier, but it would have not shown me the biomechanics issues i was looking for.
 
was just thinking about how cushioned these salomons are, they aren't huge and came across an interesting research paper about max versus conventional high cushioning.

The observed running mechanics adjustments in the present study resolve the shoe cushioning paradox and also point towards importance of speed-specific optimization of the shoe properties in order to improve running injury prevention. Our findings that MAX shoes amplify rather than attenuate impact loads particularly at the faster (14.5 km/h) running speed suggest an increased risk of impact-related injuries compared to CON running shoes at the same speed. On the other hand, we found that MAX shoes little affected impact loading at the slower running speed (10 km/h), which suggests a minor effect on the risk of injuries. Notably, studies examining the relationship between shoe cushioning and injuries and impact load magnitude and injuries have focused on leisure distance runners, who rarely run at speeds greater than 10 km/h. For example, Theisen et al. found similar injury rates in runners who used shoes with soft versus hard midsoles, but the reported mean running speed in both shoe groups was ~9.5 km/h. As a result, a soft versus hard midsole shoes in their study likely had a minimal effect on the impact loading, which can explain similar injury rates between the two shoe groups. Consequently, running speed should be considered in future studies that examine whether the type of shoe cushioning influences running injuries.
Click to expand...

for the metric impaired; speeds of 14.6kmh is 6.5mins/mile, 10kmh is 9.5min/mile and 9.5kmh is 10min/mile.
 
Yesterday 2 too sessions again. Fast 5m walk with my wife at 4 and then a fast 5m jog at 7 with 6 uphill “sprints”.

running is tough. I’ve been at it for a while and i can see some improvements but, i’d like to see some major breakthroughs. Training by HR is a bit slow. I guess it makes sense after all these years
 
global_dev said:
was just thinking about how cushioned these salomons are, they aren't huge and came across an interesting research paper about max versus conventional high cushioning.



for the metric impaired; speeds of 14.6kmh is 6.5mins/mile, 10kmh is 9.5min/mile and 9.5kmh is 10min/mile.
Click to expand...
Nice find there, and makes some kind of sense, sprinters would never use a highly cushioned shoes.

I also wonder if there's also a similar relationship on the lower end, i.e. walking? Just from personal experience, I can't walk long periods in super cushioned shoes, ankles and knees hate it.
 
so my foot pods address some of that data on foot strike, impact forces, etc. between running, jogging and walking.

What I’ve noticed is that many walkers tend to slightly lean back and overstride; landing on your heel in front of your knee is absolutely related to hurting knees. maxicushion and drop of certain shoes will definitely exacerbate changes to biomechanics and effect your knees and ankles. The dorsiflexion and pronation related movement is just so much different where you foot lands in relation to your knee on the vertical line.

typically forefoot strikers will tend to see more calf issues.
 
Ughh. I had some slight right shin pain this week and ramped down the mileage quickly. It kind of goes away at mile 2-3 but its not worth the potential injury. I wonder if its the shoes. 🤔

i had to pack up the brooks for 2 weeks and have been using the salomons.

so i spent some time over last few weeks perusing running conversations online. Some seem to be “good”, some are close to the vintage 2010 era SRP/GD threads. But clearly i have reconciled without even engaging anyone that i am an a old slow jogger with (maybe/maybe not) genetic potential i will never live up to because i didnt “train” well/enough during my teens. Feels like a dublduck convo.

regardless i am happy enough right now with some of my running/jogging “performances” as i get better fitness and abilities. These guys are talking about sub15min 5ks and i just want to hit 20mins eventually. I’d be really really happy with anything under 25mins actually. But clearly these guys are carrying 50lbs less than me with smaller frames/feet. And most don’t seem to have been anything other than XC/track/road runners. Not a lot of diversity in their athletics.

So i will keep trudging along as the brooks stereotypical runner, hopefully making gains.
 
GearNoir said:
Go Jon, go!
Click to expand...

i hum this tune when i am running with my daughters and i overtake them on the hills, they have no idea how great and inspirational a theme song this is.

soooo.. today was gonna be my day. beautiful sunny 50F and no one outside for the most part. did some at home stretching and i deep massaged my shin, laced up the salomons and went outside. i was gonna work the 5K!! and i was moving too

the first half stats:
Duration 00:15:15.5 Distance 1.76 mi HR avg 164 bpm Pace avg 08:39 min/mi Pace max 06:28 min/mi HR max 181 bpm Cadence avg 88

and then i felt it, my calf was pinging and I slowed down and tried to stretch it out. got worse, pretty quickly, i had to fast walk the rest of the distance as it felt like i was gonna strain it too much and i don't need that, so i got through the 5K at around 33mins total and then kept on through the final 2 of the 5miles distance to home.

i thought maybe it's the shoe's drop and cushion bias to the heel combined with my already forefoot strike thats causing the strain, so i tried to do a bit of heel strike and i think i was too far into calf strain for it to make a difference. i am gonna to put the salomons to the side for now. I have figured out how to tighten and tie the salomons to mitigate the loose heel feeling with the heel lock. The foot volume space is not as big an issue.. maybe it's just breaking in too, but I don't feel the hot spots anymore, but it takes 3 iterations of knot/move/knot before i start a run.
 
Decided to start monitoring sleep/recovery again. Wore a breath right, feels so good to have that nose breathing capacity increased.

Woke up early, got a “good” sleep recovery score based on the HRV and breathing capacity and did not sleep a ton but it was apparently good enough.

did a bunch of calf stretching/strengthening while brewing some coffee. I hope my calf strain is temporary and unrelated to my past tibial plateau injury/surgery.

On another note, read that HR is diurnal and that max HR is different in AM/PM with 5pm being optimal. I’ve had some inconsistency with being able to stay in the HR zones and havent done the analysis to see if time of day is an issue or under/overuse related.
 
Went for a walk to see if the calf pain was intolerable bit it was more or less fine and not an issue at all .

I did notice over the last couple of months that most of my toe off feels like its coming off the outside 4 toes, instead of the big toe and pointer. Tried to walk with a toe off these 2 toes and it definitely didnt feel like the way i normally walk, wonder if its related to my big toe/morton feet, likely, and will need to pay attention. How Important is Big Toe Extension in Running Gait?
 
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