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Run Podo Run



Runner tips from a runner who tries the latest run training, nutrition and equipment



Last Build Date: Tue, 06 Mar 2018 07:10:35 +0000

 



Posture Injury Prevention tip

Wed, 03 Jul 2013 22:51:00 +0000

Heather North has posted an injury prevention tip in the July 2013 Revolution Running exPress - Monthly Newsletter.


I can attest to the accuracy of this tip. I have spent my own career hunched over at a desk and have developed lower back pain. I had severe back pain last summer that I was able to correct by popping my left hip/femur joint while lying with my tailbone on a rolled up towel. Heather has predicted this injury and she also says desk bound runners lack the muscular strength to hold the proper posture during running. I tried Heather's posture guidelines on my next run after reading her post. About halfway through the run I realized that like Heather predicted, I was not holding the correct posture for my head and shoulders. I tucked my chin, put my shoulders back and imagined I was being lifted by a pole up the back of my head. My left hip joint immediately popped exactly like when I lie on the rolled up towel. I was totally amazed. Running while slouched over for years is what has been causing my back pain. Now I am trying to strengthen my posture muscles. I have not found any exercises to do this but will continue to keep good posture at all times in order to strengthen the muscles.



Running form screenshot

Fri, 07 Jun 2013 16:29:00 +0000

Here is the Revolution Running form tips I have found so useful. These are from their monthly newsletter and written by Heather North.




My Bolder Boulder 10K results for 2013

Fri, 07 Jun 2013 16:17:00 +0000

I am pleased to have finished the Bolder Boulder 10K in 2013. It was a lesson in humility because I was way slower than my predicted time.




Gymboss Minimax Review: Lunch is at Zero

Wed, 15 May 2013 19:46:00 +0000

My new Gymboss Minimax has freed me from the tyranny of the stopwatch when I run 10-20-30 intervals. The two key features are 3 intervals and a vibrating alarm. I run 10-20-30 intervals and need a timer capable of three sequential intervals. The regular Gymboss allows only 2 intervals but the Gymboss Minimax allows 24 and you can save the program. I have hearing loss and cannot hear an audible alarm so the vibrating end of interval alarm is what I use. My program has 5 sets of 10 s interval (90% effort), followed by 20 s interval (70% effort), followed by 30 s interval (30%) effort. This is repeated 5 times. The alarm pulses continuously at the conclusion of the fifth interval. I clip the Gymboss Minimax onto my running shorts and can feel the vibrating alarm on my abdomen. I hit the start button, run 5 10-20-30 intervals and hit the start button again to reset for another 5 interval session. Not having to look at my watch has allowed me to concentrate on my speed and form during my intervals. The Minimax also has a stopwatch mode I use for my tempo and long runs. The only quirk I have discovered is in the time of day mode. It does not have a 12th hour, 12:35 is displayed as 00:35. While this is numerically correct I have trouble thinking "Lunch is at Zero."



Running Tip: What to do with your arms

Tue, 14 May 2013 21:17:00 +0000

Today's running tip comes from the Revolution Running's Bolder Boulder training newsletter. Buried in a running form section was a tip that says the backward drive of your arms drives the body forward. I have always thought the forward motion of my arms contributes to my body's forward motion but I decided to try their suggestion during my latest tempo run. They said to hold your arms in a 90 degree position and swing them 1/3 in front and 2/3 to the rear. I started doing this when I began my warm up to the start of my tempo and immediately found I have been running wrong since my college cross country days. The change in my posture, form and balance was dramatic. And I was still in my warm up. The scary thing was if I stopped driving my arms backward during my tempo run I could instantly feel a loss of momentum. The good news is I am not too old to learn. I looked all over on Revolution Running's website for the Bolder Boulder tips so I could post the link for others. I could not find it and it seems these tips were only in the newsletter.



Shoe Review: Nike Structure Triax 16 after 300 miles

Tue, 14 May 2013 01:23:00 +0000

I got my first pair of Structure 16's in October 2012. I had put 300 miles on them by March when they were retired and I bought another pair of the same shoe. That pretty much sums up my opinion of them, I like them so much I bought another pair. I liked the Structure 16 on my first run with them. They are stable and lightweight. I used them for intervals, tempos and long runs. My only concern was how durable they were because the dynamic arch support can only take so many shocks. I found out the dynamic arch support lasts 300 miles. One day they were fine and the next day they were deflated. I was surprised because the outer soles hardly had any wear. They lasted 50 more miles than my Structure 15's however. I highly recommend these shoes to other moderate overpronators like myself, Galin Rupp and Mark Plaatjes.



Tempo length for Bolder Boulder 10K training

Wed, 08 May 2013 23:33:00 +0000

I am running a tempo or threshold run of 5K in preparation for the upcoming 2013 Bolder Boulder 10K. I will run this once a week in May. I run them at my threshold pace of 8:51 mm except for the tempo run 2 weeks before the BB when I will run at my predicted 10K pace of 8:43. How I came up with these paces is the subject of my last post. This post is my reasons for training with a 5K tempo. Runners who train for fitness or 5K are advised to run a minimum tempo of 20 minutes duration. I run my 2.3 mi course in 22:00. I add one .9 miles lap to get a 3.2 mile or 5K tempo run.



Experts give Bolder Boulder 10K training advice

Sun, 05 May 2013 02:16:00 +0000

The training technique to emphasize so I will have a good time in the 2013 Bolder Boulder 10K is the Tempo run according to Mike Sandrock. His latest column in the Daily Camera quotes Melody Fairchild and Frank Shorter tips on using Tempo runs to train for the BB. In years past Sandrock has said the key to running a good BB is to run 400 meter intervals. I am not a big fan of going to the track to run 400's so the shift in emphasis to the Tempo is good news to me. My questions about the Tempo run have been how fast and how long should it be. The Tempo is also called the Threshold run because it's supposed to be at the pace where your body changes from aerobic to anaerobic. Running at threshold pace increases your anaerobic threshold with minimal wear and tear on your body. The problem has always been how do you know what this pace is? Some writers advocate run at a pace that you do not have to breathe hard, that is you can sense if you are at the threshold. I can, sort of, but I come up with widely varying times for different days. Other coaches say just subtract 30 seconds or 20 seconds from your latest 5K pace. Every coach seems to have a different way to to establish the threshold pace and I chose Jack Daniel's method because he has put his formula on the web here. I highly recommend his calculator that does a lot more than just calculate threshold pace.



Running Plan for 2013

Tue, 22 Jan 2013 17:42:00 +0000


This is my running plan for 2013. It is driven by two races I want to run, the Bolder Boulder 10K on Memorial Day and the Turkey Trot 5K on Thanksgiving. Significant changes from the previous year are I aim for 13.5-19.5 miles a week, run 4 days a week, use my Bowflex resistance machine 3 days a week, use the E Boulder Rec center for treadmill workouts and modified my weekday workouts to have a longer warm up. On Tuesday and Thursday in December and January I warm up with a 1.5 mi run to the turnaround point, then 8 10-20-30 intervals or 1.0 mi threshold run back to the 2.5 mi point followed by a .5 mi cool down. I increase my weekly mileage every month by 10% and peak at 19.5 mi/wk for the month prior to my race. A 10% increase is 1.5 miles distributed equally among the intervals, threshold and long runs. I run an easy 3 mi on every Saturday. My long run is 33% of weekly mileage. The 3 off days from running has allowed my damaged knee to recover to the point I do not notice it at all. It may be a different story in May when I am running my maximum mileage.




Completed 6 weeks of training

Sun, 28 Oct 2012 22:40:00 +0000

I finished 6 weeks of base training today. I ran 18 10-20-30 intervals, 2 mi tempo, 4 mi long run and 3 days of 2 mi recovery every week. I ran the last 4 mi 2 minutes faster than the previous 5. My next race is the Thanksgiving Day 5K at Pott's Field in Boulder, CO. I will continue with the same training schedule and not increase the number of intervals or the mileage of the tempo. I plan on increasing the long run to 5 mi and the easy recovery runs to 2.5 mi.



October Running Plan

Mon, 01 Oct 2012 02:59:00 +0000

I finished three straight weeks of training for the Turkey Trot 5K at Potts Field. I know I said I would add distance to the Long and Tempo runs now but I am going to lower their paces instead. I cannot continue running my Long run at 10:40 min/mi. I cannot run that slowly, it is just not natural. For October I will run Long at 10:00 min/mi and Tempo at my anaerobic threshold of 9:00 min/mi. I am going to run 18 10-20-30 intervals on Tuesday. This is down from the 20 per day I ran in September because I am changing from resting after 5 min into jogging at the 55th St underpass and Wellman Ditch bridge. That knocks out one interval for the outbound one mile but I will take a good rest when I turn around. Taking the Easy runs as a recovery run after each of the hard days (Intervals, Tempo and Long) has worked very well. I'll do three more weeks of this and then find a Halloween 5K to see where I am at. Then I will have three more weeks of training for the Thanksgiving 5K. I hope not increasing my mileage keeps me injury free until then.



I Need More Recovery Time

Sun, 09 Sep 2012 15:48:00 +0000

The old adage of taking one day off from running for every mile you raced does not apply to me anymore. I raced 5K eight days ago and I am still hurting. It was my first race in 2 1/2 years and I lost the ability to land on my forefoot at about 1 mile. My knees took a pounding for the last 2 miles and I felt twinges in my damaged left knee on this morning's run. I did run 4x5 10-20-30 intervals four days after the race and that was a mistake. Since then I have stopped intervals and have just been running easy 2 miles. I may continue that into next week if the knee pain persists. I also have reassessed my September training plan to address my lack of endurance in last weeks 5K. I will go back to Tempo runs in place of one of the 10-20-30 interval days. My week will be: Mon-Off, Tue-2mi Easy, Wed-2mi Tempo, Thu-2mi Easy, Fri-4x5 10-20-30 Intervals, Sat-2mi Easy, Sun-4mi Easy.



September Running Plan

Sun, 02 Sep 2012 20:04:00 +0000

I looked up my VDOT in Daniels' Running Formula Chapter 3 Measuring Your Starting Point. For my 26:24 time, 8:30 min/mi pace, in yesterday's 5K race it is VDOT = 36. Then I went to another table in the book and found my Easy and Long run pace should be 10:40 min/mi. I have been doing Easy runs of 2 mi three times a week at around 9:40 min/mi and Long runs of 4 mi once a week at around 10:20. The Easy runs have been way too fast to allow for adequate recovery from the 10-20-30 intervals and Long runs. I did not know that until yesterday. My Easy runs in September will still be 2 miles but at a 10:40 pace. The actual Long run pace is only 20 seconds per mile too fast and I plan on increasing the Long run from 4 mi to 6 mi by the end of September. This should slow my pace down to 10:40 and increase my endurance because of the increased distance. I do not plan on changing my paces in my 10-20-30 intervals because running the 90%-70%-30% of maximum speed in each phase is overkill. I will continue to sprint for 10 seconds, concentrate on my form for 20 seconds and jog for the 30 second recovery. I do plan on increasing my number of 10-20-30 intervals from 3x5 twice a week to 4x5 twice a week by the end of September. The total distance, warm-up + intervals + cool-down, for Intervals will stay at 3 mi because I will add the fourth set to the cool-down. The subjects in the Danish 10-20-30 training study ran between 3x5 and 5x5 sets so I will be right in the middle. There is no local 5K race in September and I will have to wait until October to see if I can improve my 5K time.



Coal Creek Crossing 5K

Sat, 01 Sep 2012 23:02:00 +0000

I had a time of 26:24 in the Coal Creek Crossing 5K this morning. I am very happy with this time as I last raced in April 2010. The uncertainty of knowing if 10-20-30 training was working is over, it works. I intend to run several more 5K's in the next few months trying to improve my time.



Finished 12 10-20-30 interval sessions

Thu, 30 Aug 2012 19:49:00 +0000

It took me all of July and August to do this because of illness, a bad back and cold, and backpacking trips. This was my base training and Saturday Sept 1 I will race in the Coal Creek Crossing 5K in Louisville to establish my fitness level. My weekly schedule for July and August has been Tue-2 mi easy, Wed-3x5 10-20-30 intervals, Thur-2 mi easy, Fri-3x5 intervals, Sat-2 mi easy, Sun-4 mi easy. I found this schedule was comfortable after a couple of weeks. I have not raced any distance for 2 1/2 years so I am really excited about this coming 5K.



Five weeks of 10-20-30 training

Fri, 10 Aug 2012 20:31:00 +0000

I finished my 10th 10-20-30 interval session today. I ran every step of this week's training on my toes. That includes warm-up, cool-down and easy running. I am very surprised I could do that and realize 10-20-30 training was the reason. I have soreness in my Achilles that only appeared this week. That is to be expected due to the new running technique. I am looking forward to running my last two interval sessions next week.



10-20-30 training abstract

Thu, 09 Aug 2012 01:27:00 +0000

The university, journal and duration of the 10-20-30 training concept I previously posted were all wrong. The university is Copenhagen, published in the J Applied Physiology and the study lasted seven weeks. The abstract is here and I identified the most important feature of 10-20-30 training is short bursts of high intensity running. I am starting to realize the benefits of this training after four weeks of it.



Four Weeks of 10-20-30 Training

Sun, 05 Aug 2012 20:43:00 +0000

I finished four weeks of 10-20-30 training today. I have completed eight sessions of three 5 interval sets or 120 10-20-30 intervals. I am not exactly sure why I decided to try running the 120th interval without letting my heels touch the ground because previous attempts to do this only resulted in failure. Previous attempts were uncomfortable and I could only take 2-3 steps before my heels hit. Interval number 120 was totally different as I cruised effortlessly through the 10 second sprint and then continued on my toes through the 20 second moderate run. Afterwards I was very impressed at how easy and smooth interval 120 had been but regretted I was done for the day. I have to wait until next week to see if I can do it again. Four weeks of 10-20-30 training has allowed me to go from running 5 seconds on my toes to 30 seconds. My goal for next week is to run all 30 10-20-30 intervals on my toes.



Three Weeks of 10-20-30 Training

Thu, 02 Aug 2012 15:36:00 +0000

I have completed three weeks of 10-20-30 training with six days of three sets of five intervals. I am halfway to my goal of 12 days of 10-20-30 training when I will run some sort of predictor of my 5K race time. My body has adapted to 10-20-30 after 6 days of it and I no longer have aches and pains in my damaged knee and I can run my 5 mile long run completely on my forefeet. I am finding out 10-20-30 training is excellent for rehabilitation of my damaged knee. I attribute this to only running fast for 10 seconds during each interval. I am very pleased with 10-20-30 training so far and it has exceeded my expectations.



Proper Running Form and 10-20-30 Training

Wed, 01 Aug 2012 19:37:00 +0000

A short video on proper running form was recently posted on the web. I recommend this video to other runners and especially to heel-strikers that are converting to forefoot striking like me. I watched the video and wished it had come out 6 months ago because I had to learn to run on my forefeet by trial and error. One of the main themes of the video is becoming a forefoot striker is difficult and you have to approach it with caution. In my case, I had to start over from the beginning. I had originally injured the meniscus in my left knee because I was a heel-striker. I began a rehab running program beginning with short runs and added 10% mileage per week. But every time I approached 4 mile runs I would re-injure my knee. I decided I needed to become a forefoot striker to lower the shock to my knee. But I could only run on my forefeet for 10 meters initially. I began adding 25 meters per day until I reached 1 Km, then I added 50 meters a day until 3Km then 100 meters until 5 Km. This took a long time. At that point I began 10-20-30 training specifically to enhance my running form. 10-20-30 intervals really help improve my running form and now I can do my long run of 5 miles totally on my forefeet.



I go to the Chiropractor

Tue, 31 Jul 2012 20:05:00 +0000

I felt sharp pain in my lower back when I stood up straight after changing a burned out headlight bulb on my car. After that I continually felt the pain when I stood up after sitting down in a chair. After a few days the pain became constant and I could not run or sleep. After a week of not being able to sleep I took an afternoon nap and slept on my right side because it was most comfortable. When I woke up from the nap and got out of bed I immediately noticed the sharp pain of standing up was gone. My back had somehow righted itself during my nap. The next morning I had soreness in my lower back and down both sciatic nerves for a short time. But I resumed running with no pain. I was totally blown away that a nap could cure the most intense pain I have ever felt and decided to go to a Chiropractor to see if I could get rid of the morning pain. I had never been to a Chiropractor before and no idea of what they did. But if a nap made this huge difference, what could someone who knew what they were doing do? I found the Boulder Back Pain Clinic on Google with a 4 1/2 star rating and made an appointment. I have Kaiser health insurance so it cost a $20 co-pay. My Chiropractor was Marc Cahn at Boulder Back Pain and he immediately noted the motion in my left pelvic joint was more restricted than in my right pelvic joint. He first attached a muscle stimulator to my back and ran that for a couple of minutes to loosen the very sore muscle over the joint. Then he had me lie on my right side, raise my left knee, draw back my left elbow and he "adjusted" the joint by pressing somewhere on my back. I felt a click in the joint but absolutely no pain. Immediately afterwords I felt no different but the next morning the bi-lateral sciatic nerve pain was gone and I only had the sore muscle for a few minutes until it loosened up. The tight muscle went away completely four mornings later. My first experience with a Chiropractor was positive because I experienced rapid pain reduction as a direct result of the spinal adjustment and recommend Dr. Cahn to others experiencing the kind of lower back pain I had.



Report on First Week of 10-20-30 Training

Fri, 13 Jul 2012 21:28:00 +0000

I have a 5K race training plan that incorporates 10-20-30 interval training. It is a six week plan and I just finished week 1. The first week wore me out. I found myself plodding through Intervals, Long run and even Easy recovery runs. I was very tired after I finished the Long run and went to bed before it got dark that day. The main reason I was so worn out was I ran two Interval sessions for the first time. I ran them on Wednesday and Friday with Easy runs Tuesday, Thursday and Saturday. I run 5 mi Long on Sunday. My initial reaction when I realized I had become fatigued was dismay. Now I think I have a very good 5K race training plan and the first week of training should shock a newbie like me. I now do 15 Intervals rather than 16 and take 2 breaks rather than 1 during an Interval day. I also strictly limit fast running to 10 seconds, something I was not doing in week one. I hope these two adjustments minimize the wear and tear on my body.



10-20-30 Training Counts Intervals

Sat, 07 Jul 2012 19:29:00 +0000

10-20-30 Training involves running fast for 10 seconds, then moderate for 20 seconds and finishes with very slowly for 30 seconds. It is in reality a 30 second, two stage interval followed by a 30 second recovery. This pair takes exactly one minute and I use this to count intervals. If my stopwatch reads 5 minutes I know I have run 5 intervals. I previously ran 400 meter intervals and then ran very slowly until my heart rate dropped below 130 bpm. My old method had no convenient method of counting intervals like 10-20-30. So far I have only discovered good things about 10-20-30 training.



July Running Plan

Thu, 05 Jul 2012 20:51:00 +0000

I managed to work my way up to 20 miles per week in June despite a heavy traveling schedule. I wish to increase my speed in July while keeping my weekly mileage at 20 because of the heat and smoke here in Colorado. Monday - no running Tuesday - 2 x 1 Km at 10 min/mi pace, total of 3 mi Wednesday - 16 x 10-20-30 intervals, total of 3 mi Thursday - 2 x 1 Km Friday - 16 x 10-20-30 intervals Saturday - 2 x 1 Km Sunday - 5 mi I call this plan my "Minimum Plan" because it has three minimums. Running 30 minutes is the minimum run to not lose fitness. Nor does it increase fitness so it is a good recovery or Easy run. I do this on Tuesday, Thursday and Saturday. Sixteen 10-20-30 intervals are the minimum number the Dutch researchers used in their study. They had subjects running 3-5 sets of 5 10-20-30 intervals with a 2 minute break in between. I run 8 intervals out, break for 2 minutes and then run 8 intervals back because I take my break at turnaround. Jack Daniels says the Long run should be 25-33% of weekly mileage, and 5 mi is 25% of 20. This is my plan to get faster despite the hottest summer in Colorado history. I will let you know how it went in early August.



Trying 10-20-30 Training

Sat, 16 Jun 2012 23:02:00 +0000

I felt really good today while warming up for my 2 mile short run so I decided to try 10-20-30 training. The interval of this training is 10 seconds of fast running followed by 20 seconds of moderate pace followed by 30 seconds of very slow pace. A sequence is 5 intervals in a row followed by a 2 minute rest. The originators of this training, a university in the Netherlands, used 3-5 sequences per workout. You can read a summary of The Journal of Physiology article here. Today I just wanted to see what the intervals were like and to my surprise, I really liked them. They were a breeze compared to 400m intervals. I only ran one sequence of 3 followed by a sequence of 5 today and 15-25 intervals may feel a lot different. I will find out how 3 sequences feel next week when I replace my 3 mile Medium runs on Wed and Fri with 10-20-30.