This has been an unexpected surprise recently. Increased mileage, and good health being maintained.
Some rambling thoughts on why my shins have been holding up well...
Over-striding is a major cause of a lot of different running injuries. I won't link to any articles, but the articles and studies are out there, and common sense tells me this is true. And running 180 steps per minute, or thereabouts, is commonly thought of as the 'sweet spot' for a runner's cadence. I'm not sure if that is in fact the case or not, though a higher cadence would seem to correlate with running faster, so I'll buy into a little bit...
A few weeks ago I decided to count my steps in order to match the 180-cadence. It didn't feel that different. My legs were turning over faster, but nothing crazy. However, this was during an easy run where I wasn't trying to kill the pace. BUT I did notice that my stride shortened up as I focused on turnover.
I didn't think too much of it at the time, but during most of my easier runs my mind has wandered back to the 180-steps, and out of boredom or curiosity...I've simply been doing it more frequently during warm-ups or easy runs. During this same time, my mileage has been at an all time high. I've noticed little things bothering me here and there, but the shins are not a major problem.
So with the increased focus on 180 during easier runs, I think that I am inadvertently "correcting" my stride. Similar to how drills will help with form over time - I think just letting my mind wander to the 180# has been like a reset button on easy runs. And the potentially significant reduction of stress on my legs during easy runs is allowing me to recover and continue the higher mileage.
Maybe not, but whatever. Here's the stuff.
| Sunday |
|
27-Oct |
|
Long Run |
|
0:07:25 |
|
16.17 |
|
Battle Road. Felt tired, but
likely from pizza and beer while watching the Sox. |
| Monday |
|
28-Oct |
|
Easy/Easy |
|
|
|
10.33 |
|
4 in the afternoon, then 6 in
the evening. Tried to keep it at 8+min pace and just take it easy. |
| Tuesday |
|
29-Oct |
|
Intervals |
|
0:07:59 |
|
11.30 |
|
1000x4/600x2 - alternate 1000's
at 5k+5 sec to 5k - 5 sec. 600's at 3k pace. Definitely a bit quick for me,
but it went well. |
| Wednesday |
30-Oct |
|
Easy ML Run |
|
0:08:10 |
|
10.08 |
|
Right calf/achilles a bit sore.
Just an easy paced run though. |
| Thursday |
|
31-Oct |
|
Easy/Hills |
|
|
|
14.19 |
|
Commute to work, then jog home
and 12 hill repeats on Appleton. |
| Friday |
|
1-Nov |
|
Easy |
|
0:08:28 |
|
4.02 |
|
Commute to work. |
| Saturday |
|
2-Nov |
|
Fresh Pond |
|
|
|
4.89 |
|
Fresh Pond in 14:20. Felt
sluggish, but a solid time with record mileage on my legs. |
Splits:
1000-3:34.1
1000-3:21.0
1000-3:33.5
1000-3:23.5
600-1:58.1
600-1:50.7
Total Mileage: 70.98
