2:54:23 at Age 70!

Congratulations to 70 year old Gene Dykes for setting a new age group world record at Jacksonville this weekend. Even more amazing is he ran a 50K 2 weeks earlier! I placed 10th at Jacksonville in 1988.

Improving Running Economy Is Not Mind over Matter

"consciously focusing on the running movement moves runners away from their optimised running pattern and leads to detriments in economy" -Thinking about your running movement makes you less efficient: attentional focus effects on running economy and kinematics, Journal of Sports Sciences, Oct 2018. Interesting study. Perhaps, as this article suggests (5 PROVEN WAYS TO IMPROVE RUNNING ECONOMY) your form will improve over time if you increase stride rate, increase mileage, lose excess body weight, add supplemental strength training, and plyometrics.

Workout Summary Oct 15-21

Total Miles = 56
Long Run = 11.4 miles
Quality Miles = 9
Cycling = 29 miles

Highlights:

Wed:  5K in 21:20 (6:50 pace)
Sat:  8 x 800m @ 6:27 pace

Workout Summary Oct 8-14

Total Miles Run = 53.6
Long Run = 10.5
Quality Miles = 10
Cycling = 22

Highlights:

Fri:  5K @ 6:45 pace
Sat: 16 x 100m, 8 x 200m, 4 x 400m @ 6:41 pace
Sun: 16 x 400 w 30 sec rest @ 6:33 pace

Comments: 3 consecutive days of quality running is something different

Workout Summary Oct 1-7

Total Miles Run = 45.8
Quality Miles = 10
Long Run =13.7
Cross Training = 36 miles on the bike

Highlights: 

Fri: 20 x 400m on the indoor 10 lap track
Sun: 10 x 800m on turf @ 6:30 pace

Highlights:  2 good quality workouts 48 hrs apart

Workout Summary Sept 24-30

Total Miles = 48
Quality Miles = 12
Long Run = 11.5 miles
Cycling =  28 miles

Highlights

Tues:  XC course 5K @ 7:18 pace
Wed:  XC course 5K @ 6:58 pace
Sun:  10K Pyeongtaek Port Race 41:16 (6:35 pace)  6:19; 6:28; 6:30; 6:40; 6:48; 6:44

Comments:  Could not hold 6:30s the second 3 miles but not too bad overall.  Pyeongtaek Port 10K

Workout Summary Sept 17-23

Total Miles Run = 70.1
Quality Miles =  9
Long Run =  15
Cycling = 26 miles

Highlights:  
Mon:  15 miles to Cheonan Station @ 8:52 pace
Wed:  Ladder:  16 x 100; 8 x 200; 4 x 400; 2 x 800  ave pace 6:01
Fri:  5 mile tempo run on turf @ 6:54 pace

Comments:  Great week- 4 runs over 10 miles and 2 solid quality workouts!

Workout Summary Sept 10-16

Total Miles Run = 60.1
Quality Miles = 5 miles
Long Run= 14 miles x 2
Cycling = 8 miles

Highlights:

Wed: Hills and .1 x 10 strides  Hills and Strides
Thurs:  14 mile Run in 2 hr 4 min
Fri:  14 Mile Run in 2 hr 12 min
Sun:  Hard 5K  6:57, 7:01, 6:42

Comments:  Back to back 14 miles sounds crazy but don't be afraid to go against conventional wisdom on occasion.  Ran that 5K hard but will return to run faster.

Workout Summary Sept 3-9

Total Miles Run = 49.1 in 6 days
Long Run =  9.1 miles
Quality Miles = 11
Other :  31 miles cycling

Highlights:

Tues:  5 miles under 8 min pace on trail 9 miles total
Sun:  DMZ 10K @ 6:36 pace  19th male

Comments:  Negative splits at DMZ!   6:41, 6:41, 6:47, 6:30, 6:30, 6:33 DMZ 10K

Workout Summary Aug 27-Sept 2

Total Miles Run = 62.4
Long Run = 11.5 miles
Quality Miles = 6

Highlights:

Mon:  11 mile run 8:39 pace
Wed:  6 miles with 3 @ 7:33 pace
Sat:  Labor Day 5K @ 6:20 pace

Labor Day 5K

Workout Summary Aug 20-26

Total Miles Run = 51.2
Long Run = 9.5 miles
Quality Miles = 10

Highlights:

Mon: 8 x 200m; 16 x 100m  6:03 per mile ave pace
Tues:  6 x 800m with the girls @ 7:23 per mile:  4 x 400m (6:35), 1 mile (6:35), 4 x 400m (6:16)
Sun:  5 x 1 mile w 1 min rest @ 6:36 per mile pace

Work Summary Aug 13-19

Total Miles Run: 47.9 miles
Long Run:   11.4 miles
Quality Miles:  5

Highlights

Mon:  4 miles under 8 min pace
Tues: 4 x 1 mile;   6:34, 6:28, 6:28, 6:23
Thurs:  6 x 2 min pick-ups around 7 min pace

Comments:  Repeat miles were solid.

Workout Summary Aug 6- Aug 12

Total Miles Run = 36.9
Long Run = 10.7 miles
Quality Miles = 16

Highlights

Mon: 3 x 2 miles on turf in very hot conditions:  15:39; 15:06; 14:48
Wed:  3 sets of 4 x 400m @ 6:20 pace; 8 x 100m strides
Thurs: 3 miles with the HS kids: 7:19, 6:54, 6:56
Sun:  9.3 miles at 8:19 pace

Other:  5 swim workouts, 40 miles on the bike

Comments:  Heat/humidity still too high

Workout Summary July 30- Aug 5

Total Miles Run = 47.7
Long Run = 9.4 miles
Quality Miles (sub 7 min pace or hills) = 9.5

Highlights
Mon: Hill Repeats
Wed:  3 sets 4 x 400m @ 6:20 pace ; 8 x 100m strides
Thurs:  8 x uphll 1:30s to 1:40s
Sat:  5K Bridge to Naru  20:51 (6:41 pace)
Sun:  9.4 miles easy

Other:  4 afternoon swim workouts

Comments:  Time for that 5K coming down.  Still very hot so expect to run faster in the near future.  https://www.strava.com/activities/1747780344

Workout Summary July 23-29

Total Miles Run = 47.2
Long Run = 7
Quality Miles = 14  (sub 7 min pace or hills)
Moderate Miles= 4 

Highlights
Mon .1 x 10 strides
Tues 3 x 1 mile 6:20s;  
Wed  6 x 800m 3:30s very hot!
Thurs .1 mile x 20 6:30s per mile ave   
Fri  5K hard 6:57 pace very hot!
Sat:  16x100m, 8 x 200m, 4x400m intervals 6:26 per mile ave;
Sun .22 mile x 13 just under 7 min pace ave on dirt in the shade

Other:  5 swim workouts

Comments:  I've abondoned longer runs for now and am trying for higher quality most if not every day by adding .1 mile strides and short intervals.  Ran the same 5K as last week 11 sec faster but still very slow https://www.strava.com/athletes/1333811/training/log

Workout Summary July 16-22

Total Miles = 50.4
Long Run = 8 miles
Quality Miles = 15 total 
Moderate Miles= 9 total  , 
Other:  5 swim workouts

Highlights
Mon 4 miles @ 7:40s on roads
Tues 16x100m, 8x200m, 4x400m, 8x200m, 16x100m intervals ave 6:13 per mile on turf
Wed hills- 2 miles hard
Thurs 5K @ 7 min pace very hot on bike trail
Fri 8 slow miles
Sat 5 miles of various sub 8 min pace on trails
Sun 5 miles just over 7 min pace in the heat on turf

Comments:  Heat heat heat!  More time in the shade, shorter distances, intervals with water breaks.  Disappointed the 5K on Wed and 5 mile on Sun were not a little faster.
 https://www.strava.com/athletes/1333811/training/log

Workout Summary July 9-15

Total Miles = 58.6
Long Run = 13.2 miles
Quality Miles = 12.5 miles:   Tues 16 x 100m; Wed 5 miles at 7:10 pace; Thurs- hill repeats (1.5 miles); Sun- 2 sets of 5 x 800m on Turf- 6:32 mile pace in very hot humid conditions. 
Other:  5 swim workouts

Comment:  Quality workouts are very tough in warm humid conditions.  Trying to get out the door earlier!  https://www.strava.com/athletes/1333811/training/log

Workout Summary July 2-8

Total Miles = 45.8
Long Run = 9.2
Quality Miles =   15 total.   Wed 10K race; Fri 20 x .2 miles; Sun 20 x 400m on the track @ 5:51 per mile ave
Other:  3 swim workouts; one short bike day to the track and back.

Best workout in a while!  https://www.strava.com/activities/1687846603

Workout Summary June 25-July 1

Total Miles= 47.8
Long Run=  9.5
Quality Miles= 6.5 (4 mile progressive run 6:35 ave; 10 x 400m).  Hard 5 miler at 7:32 pace in Yonago
Other= 4 swim workouts

strava

Workout Summary June 18-24

Total Miles Run= 42.6
 Long Run= 10 miles on Fri
Quality Miles = 9 (5K @ 6:27 pace on Tues; 6 x 1 mile @ 7 min pace indoors on Sun)
Other: 2 swim workouts; 11 mile bike

strava

Workout- Tuesday, June 19: Easy Run

Easy run with Peter through the 8A trails.

Foot Changes Following the Switch to Minimalist Running Shoes

In summary, this is anecdotal, but these are the changes we are seeing in runners who have transitioned to less of a shoe. These results were seen and described by many in the barefoot running community and now we are exponentially increasing numbers as runners are switching to minimalist type shoes -Dr. Nick's Running Blog

MY COMMENT: Dr Nick admits this evidence is strictly anecdotal, but may be something to experiment with if your feet look anything like his photos. The key is not to transition too fast. One easy trick is to remove the insoles in your regular training flats on some short runs.

Fatalities in Running

A 42-year-old man has died after collapsing at the finish line of the London Marathon. The man, who has not been named, was given medical attention immediately after finishing the race, but was pronounced dead at hospital. Officials said that the news had left the event "tinged with sadness". One of the women’s elite runners, Mami Konneh Lahun from Sierra Leone, has disappeared after finishing the race in 20th place. -The Telegraph..................................................................... Dr. Jeff Bytomski, head medical team physician at Duke University, said medical problems usually rise toward the end of the half-marathon. In news reports of deaths at races, most are said to occur near the finish line. Bytomski said they may experience an adrenaline rush in the excitement of the race and decide to sprint in -Stonehearth News ...................................................................................... MY COMMENT: No, I am not convinced adrenalin has anything to do with these deaths. I'll keep checking for follow-up stories.

Lower Extremity Changes with Minimalist Shoes!

These results were seen and described by many in the barefoot running community and now we are exponentially increasing numbers as runners are switching to minimalist type shoes. This is just one documented example of many with photographic evidence that I have seen in my practice. Why is this so significant? Because this is proof that running in a minimalist shoe can strengthen intrinsic foot musculature which can then change the shape of the foot and arch over time. I hope to soon have more similar objective results published!! Dr. Nick's Running Blog MY COMMENT: Not surprised by this but fascinating!

Marathon in North Korea

My comment: Why do I get the feeling those spectators in the stadium had better things to do? I've never seen such sparse crowd support in a major city marathon.