September Goals

It’s a new month…helloseptemberIt’s a new season…

I love new beginnings. It’s time to make some exciting plans for the fall. It’s time to set some new goals.

My ideas…

Fitness:   I worked out like a crazy person before my wedding. I alternated every other month with heavy lifting /active rest periods, and circuit training/HIIT. I ran 5 times a week and participated in two 10 mile races in April.

After my wedding, work got busy, and I felt exhausted and burned out. The last place I wanted to be was the gym.   So I spent the summer resting. I got some pool time in, and started doing some other things I love, such as, cooking, knitting, reading, organizing the house.

Now, I am ready to get back at it!

I feel energized.

So tomorrow will be my first time back in the gym since early july. I’m going to ease back into it. I’ve lost some muscle because of all the running and resting I have been doing. So for tomorrows work out I am going to slowly work on upper body, isolating my back muscles.

I also want to participate in a couple hot yoga sessions, once the weather gets cooler.

Running : This summer, I have been running shorter distances. I have been really enjoying my runs, but running during the fall is my favorite, feeling the leaves crunch under my feet.

  • Marine Corps Marathon:¬†I ended up not deferring my bib for MCM. I am definitely not running the full marathon. I have been to busy and have not had the time to train at the intensity level I usually do. I am an all or nothing kind of girl. So with that being said, I need to come up with a game plan and decide what I am going to do about the marathon.
  • MCM 10K: Because I am no longer doing the full. I may want to do the 10K.
  • Army 10 miler: I randomly got a transfer bib for this race, and I couldn’t be more excited.¬†¬†I will be running this! I want to start stepping up my training. Just waiting for my new shoes to arrive. I need them desperately. I got blood blisters on both feet yesterday only after a 5 miler. ugh!
  • Turkey Trot:¬†Figure out which turkey trot I want to run and sign up.

Running training plan: Because I am not doing an intense marathon training plan, I have decided that I will do the running form training plan from the book, The Cool Impossible, by Eric Orton.

I read the book earlier this year, and loved it. I have the equipment to complete the running form training plan. I also want to try the nutrition plan as well. I may skim over the book one more time, but I have always wanted to complete this trainer, and I am very excited to start it now. I think it will really improve my form and take my running  to a different level.

Other than that…

I want to sign up for my art class.

Finish reading Gone Girl.

Start reading Wild.

Go to a concert.

Paint my bedroom lavender.

Finish knitting my sweater.

Start knitting socks.

Cook delicious meals.

Organize my recipes.

Sweat more.

Blog more…

Hello September, glad you are here.

What are you fitness goals for fall? Are you doing a fall race?

© sweat1xdaily 2014

 

 

Summer Running… Why I may defer my MCM bib.

I can’t believe how fast this summer has been flying by. Honestly, it has been really busy and I can’t believe this summer girl is saying this… But I am ready for summer to end. Normally, I love summer, but because my wedding was at the end of June, my first month of summer was consumed completely with planning our big day. I definitely had a love/hate relationship with the planning process.

I loved everything about my wedding, but because of my wedding, I took off 9 days of work, which has made it swamped for me once I got back. So I am ready for things to slow down, and for the crisp air to make an appearance.

I know I haven’t blogged much this summer. And most of my blog posts have been about my wedding. It has seemed like I have been pretty obsessed. But, in all honesty, I have been. Every bride-to-be or newly wed is… It only happens once so might as well be.

Anyway, I haven’t had much free time this summer. In the small amount of free time I have been squeezing in runs, cooking up a storm, knitting, reading, and trying to do some design changes to my home.

This summer has not been too hot. In fact, I’m considering this summer straight up cold. Being from the DC area, I am use to sweltering record breaking, code red days. But this summer has actually been perfect running weather. Most runners have been in heaven. That is why it disappoints me that I have no desire what so ever to run far. Instead, I have been enjoying faster shorter runs. Unfortunately, I also have been having some minor health issues, that I have seen the doctor about. Because of this, I may defer my bib for MCM until next year. I have until August 31st to decide.

This isn’t the first time this has happened to me. A couple years ago, when training for the ¬†Chicago Marathon I had some digestive track issues which left me unable to fuel my body for long runs. When it comes to running and training, I do it to be healthy and have fun, not to injure myself. Plus, I have run MCM 3 times before, I have already proved to myself that I can finish the 26.2 distance. With that being said, if I can’t train to PR, and my training isn’t at the intensity level I want it to be at, then it is best to defer until next year when I can really train at the best of my ability. In other words, I don’t half ass my training, and I definitely do not run a race I don’t train for. The training is part of racing, and it is one of my favorite parts.

So the year before last I felt the same thing about long runs. I was tired of running slow and far. So I decided to switch it up and sign up for half marathons and 10 milers. I switched to a natural barefoot running shoe, (out of being bored) and focused on running form. I worked on speed, cadence, and started lifting weights. I became a faster, stronger runner. This change made me happy. And being able to change… is also the reason I love running. If you are bored switch up your shoe. If you are tired of running slow and far, start running shorter and faster. If you are tired of city running, hit the trails. This sport has something for any runner’s mood, for whichever type of runner you choose to be. And it is perfectly okay to be a marathon runner one year and a half marathon runner, or ultra marathoner the next year. Switch it up, keep things exciting.

If any of you have been reading my blog over the years, you would know last year, was quite the opposite. I was pretty excited, and ready to really consume myself with marathon training. I looked forward to longer runs, and higher mileage weeks. I was sooo obsessed about my marathon training that I annoyed a few people with my daily  facebook and instagram running posts.

Anyway, one thing I want to make clear, is that I love MCM. This race is my absolute favorite! And I’ll be involved in it in some way, whether that means running it or showing love and support.

A lot of people are running now. My coworker just started training for her first half marathon (Go Katie). My other coworker is running as well. ¬†My running buddy is doing her first full marathon (MCM.) Seems like everyone is running and racing. And although, training for a race and then racing it, is my favorite thing to do, I don’t feel the need to run every race in the area.

Racing all the time can be fun, but it also is expensive and time consuming. Trust me I know, last April I ran two 10 milers and 1 half marathon. It was fun, but it was expensive. But, once April had ended I was happy to sleep in. I will admit I definitely got tired of waking up early and trying to get to a race, then rushing into work right after.

This fall I only signed up for MCM. When I train for a marathon, I am very disciplined. I run long runs when I am scheduled to, I taper when I am scheduled to.¬†Because of this, when¬†I run MCM, I don’t normally sign up for any other races, unless it lines up with my training plan.¬†

I’ve come to the conclusion that signing up for a race and running it, doesn’t make you any more of a runner than someone who is still running daily to stay in shape and have fun.

And at the end of the day, even elite runners and professional athletes sometimes need to pull out of a race…¬†

So with that being said, I’ll keep you updated on what I decide about MCM.

If I decide NOT to run MCM….

there is always next year!¬†There are always other marathons to run… Trust me I have plans… Plus, I have some other fun exciting things I will be doing to get my running fix…

But in the mean time enjoy some of these summer running photos below…

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That’s it for now… Hope you are enjoying your summer.

Do you have a race this fall? Who is training for a marathon?

© 2014 sweatdaily

The Cool Impossible

I am in the Phuket airport waiting to head back to Bangkok. Unfortunately, my access to wifi has been almost nonexistent, so it has been really hard for me to blog, while I have been in Asia. I have so much to say, write, update you on.

But you probably want to hear something about running, since I am a runner and so are you.

And let me tell you…

I have been having some amazing beach runs during my three weeks in Thailand. I even inspired my non runner friend to do some short runs with me. I’m going to write a more detailed post about that later.

In the meantime, I am excited to share with you, The Cool Impossible, the new running book I have been reading while on my travels. I am obsessed! This book is a must read.

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You may have seen this book on a previous blog post I had written back in the summer. I started this book then, but because I was in the beginning of training for the Marine Corps Marathon, I took the author’s advice and stopped reading it until I had adequate time to complete the 5 month program.

The author, Eric Orton, is a running coach and natural barefoot running expert. He has experience with the Tarahumara (from Born to Run.) He also coached Christopher McDougall (author of Born to Run.) Helping McDougall run a successful ultra marathon. He helped McDougall transition into a natural barefoot stride. And with proper running form, curing his bad running habits and healing him from pain from numerous running injuries.

I would have to say I am very impressed with Eric Orton. The way he writes makes you feel like I am actually in Jackson and he is coaching me in person. I also feel like I can relate to him. A lot of the stuff he says in this book is stuff I already know. But I am definitely learning some new stuff too.

“We need more than endurance to run well for long distances; we need to be strong and fast. “

The quote above is from the book. it is promoting strength. Strength is what a good portion of this book is about. Being strong will benefit you in every way. I agree with this 100%. It is refreshing to have someone finally promote strength to prevent injury, instead of finding a new type of shoe, or product to sell you, claiming it is magic. When in the end it is cheaper and more efficient to make your body stronger and healthier. Trust me it is that easy.

For years every running plan and running magazine talked about only running, not strength training. Burt honestly, the truth is the more you strength train, the stronger you will become, the less injuries you will get. The stronger you become the further and faster you will be able to run. Trust me it is that simple.

I use to be that girl who only ran. But since switching to a natural barefoot running shoe with a low heel to toe drop, I have been weight lifting for about a year now. My form has significantly improved. And after only 8 weeks of weight lifting and 6 months on perfecting my running form , I began to not only see my body change to a more fit physique, but my race times significantly improved. I set a new PR in my half marathon, shedding off 9 minutes. And I set a new PR in my full marathon time, shedding off 11
minutes.

I am excited to finish this book, and start the 5 month program. I will blog about my experience along the way.

Although, my form has improved over the year since weight lifting, and switching to a natural barefoot shoe – it is not perfect. There is still room for improvement.

If you are in natural barefoot shoes and you land on your forefoot, take the time now to see the wear and tear at the bottom of your running shoes. Noticing where the wear and tear is located on the bottom of your shoe can tell you a lot about which muscles need to be stronger. Or which muscles need to actually start being used.

By the wear and tear at the bottom if my shoe, I know I need to strengthen my feet and my gluteus medius.

So when I get back to the US this will be the running program I will start. I am also excited about learning more about Heart Rate monitoring and Heart Rate Zones. This will be part of the program as well.

Along with this program, and because I have completed another round of the LiveFit trainer, I will be starting the Clutch Cut by Ashley Conrad. I have been doing Livefit for a while know and it’s time to switch things up a bit. Can’t wait!!!

I’ve missed my gym weightlifting sessions since I have been away. I have tried my best to run and stay as active as I can, but I still really miss my intense gym workouts.

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Above is a burpee challenge I did in Bangkok…

Future Workout Plan
for when I am back home

1) 5 month running program by coach Eric Orton from The Cool Impossible

2) The Clutch Cut by Ashley Conrad 3 week program, followed by the Clutch phase 1 and 2.

Both plans talk about nutrition. I will be following Ashley Conrad’s clean eating nutrition plan.

What running plans are you following? What weight lifting plans are you following? Has anyone read The Cool Impossible?

Do you want to be a faster runner? Here’s the Secret…

There are lots of ways to become a faster runner.

Hill repeat…

Track workouts…

Speed work…

But the one thing that most runners neglect is their upper bodies. It is a strong upper body and core that will significantly improve a runner’s speed.

Why?

Upper body strength helps improve your posture and running form. Your legs are not the only thing that moves you. You use your arms, core, back, shoulders for guidance and balance. 

“Upper-body strength is essential for boosting your speed?”¬†– Jeff Horowitz author of Quick Strength for Runners.

My experience:¬†Last year, I hit the weight room, and found a new passion for lifting. I knew a stronger body would help prevent running injury, but I didn’t know it would improve my pace significantly.

During my April (2013) 10 milers, and half marathon, I began setting new PRs. It was an amazing feeling to be running an 8:30 min/mile. Nothing in my running training plan had changed. In order to fit my weight lifting sessions in, I was actually running less.  The only thing  I was doing different was focusing on getting stronger and lifting weights. Turns out it made a huge difference.

I loved the way my body looked. I loved the way I felt. I didn’t just look stronger, I felt stronger. And the cherry on the cake, I was running stronger, faster, and with better form.

This last marathon season, because my milage increased significantly, I lost some of my muscle. It was hard to fit in both weight lifting and running. During marathon training my main focus was getting those long runs in, so my weight lifting sessions decreased to once a week.

But now I am back at it.

I did 4 weeks of lifting heavy and super sets. Then I did 3 weeks of active rest periods and super sets.  Now I am doing 2 weeks of circuit training. I am also running 25-30 miles a week. Sometimes on rainy days, I will do some HIIT on the t-mill.

I’m finally getting some of my muscle back!

Articles you may like…

  1. Nike Women Half Marathon DC
  2. Running Form Clinic
  3. Back in the Gym and running 18 miles

What’s your favorite thing to do in the gym?

© 2014 sweatdaily

You Race Photos are Important…

A week after Marine Corps Marathon, an email from Marathonfoto was patiently waiting for me in my inbox. For me, this is like Christmas. I am always excited to to receive my race photos. The image of me sprinting to the finish line just like an elite runner always flashes across my mind. Maybe, they’ll snap a photo of Erik waiting for me so I can smooch him in celebration of a new PR, just like elite runner Emma Coburn did in this photo.

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Or maybe this time, I’ll look just like Kara Goucher, my arms in the air, breaking the tape with a smile of victory across my face. I’m patriotic, I’ll carry an American flag too.

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Well turns out I can keep dreaming, because my race photos never turn out that good. However, because of the improvement in my running form, they have been looking better and better.

Your race photos are important and can actually be very beneficial for you. So even though, you may not look like Kara Goucher, do not ignore your race photos. It is important not only to look at your race photos, but also analyze them. It is your race photos that will reveal the truth to you, about your strengths and weaknesses in your running form.

Have you been feeling pain? Have you had the same running injury over and over again? Well there is a reason why, and maybe you can find the answers to all of your questions by looking closely at your race photos.

So lets take a look at mine and start critiquing my running form. 18 months ago, I switched my shoe to a natural barefoot running shoe, and since then I have really focussed on transitioning my form from a heel striker to a mid foot/forefoot natural barefoot running stride. And although, my running form has improved significantly, it still isn’t perfect.

WEAKNESSES FOUND

In some of the photos you can see that I lean back instead of forward. This is something that I was doing and didn’t even know it. In the photos that I am leaning back in, it looks like I may be over striding. Another interesting thing is that I land on the outside of my foot. ¬†I already slightly knew this by examining the wear and tear at the bottom of my shoes, but it is revealed as well in these photos. In order to get my foot landing more even on the ground, I am going to have to strengthen my gluteus medius. Sometimes it takes strengthening a muscle or stretching a muscle to solve a problem.

STRENGTH FOUND

As for strengths, the biggest thing I am proud about is that I am consistently landing on my forefoot. I am very balanced in every photo. In most photos, my stride is short and bouncy with high knees.

Overall I am happy with how far my running form has improved. I can’t stress enough how important running form is. You wouldn’t go play golf without knowing how to properly hold the golf club, so if you are new to running, do not just head out for a run, learn how to properly run. If you can improve your running form, in most cases, you will stay injury free.

So go ahead, take the time, to examine and analyze your race photos. They are one of the best tools to use, to reveal the truth about your running.

” The beautiful thing about running barefoot or in minimal footwear is that you are working with your body’s natural proprioception, the ability to sense your own position in space. With nothing between you and the ground you get immediate sensory feedback every step, which encourages you to stay light on your feet and run with proper form.”

– Scott Jurek

This was my first time running this distance in a natural barefoot running shoe. There was a time durning my training that I was nervous about running that far in my Newtons. But I built up to it and had an awesome marathon in them.

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© 2013 weatdaily

Newton OBSESSED!

312305_10151249154527639_1954403749_nI know… I can’t help it, I am totally OBSESSED with Newton Running! Anyway their 2013 line of running shoes became available yesterday. I am really excited to buy a new pair of the Distance U. However, I was unsure if I needed a new pair of the Gravity or not. So I posted photos of my shoe’s lugs on their facebook page and this is what Newton had to say about them.

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Below is my conversation between Newton Running and I, regarding my shoe wear analysis.
I have had them since September! I have raced 2 races in them, The Army 10 miler, and the Annapolis Half Marathon. They have a little over 400 miles on them. – dorseyml
  • Newton Running¬†Quite good! You could probably get another 1-200 miles out of them and maybe even more if you can tighten up your gluteus medius, relax your ankle and land with your foot a bit more even on the ground rathe than so far out on the lateral side.

First of all, I want to Thank Newton! When I posted photo’s of my shoes on their facebook page, they immediately responded. I didn’t think they would get back to me that fast, but they did.

Also they gave me amazing advice! I  was confused on how many miles my shoes were capable of having. Everyone is different, and I had heard that you can run in these shoes for twice as long as traditional running shoes, but I was still unsure. I am so glad they cleared this up for me. I also have been really focusing on my running form. So for them to notice from the wear on my shoes, that I need to tighten up my gluteus medius, and relax my ankle a bit,  is brilliant. I will work on this, so it will better my form and make me a more efficient runner.

Thank You Newton Running!

© 2013 sweatdaily

My Favorite race of 2012, the Annapolis Half Marathon.

Because today is the first day of 2013, I find it quite necessary to recap my favorite race of 2012, The Annapolis Half Marathon.  On this day, a month ago, I ran my fastest half marathon. I have been meaning to write this post for a couple weeks now, but I have decided to save it for the first of the New Year, which is the perfect day to look back on some of the highlights of 2012.

The Annapolis Half Marathon was not the first race I have ever run in Maryland, but it was by far the best! I’m going to start out by telling you a little bit about my past races I have run in Maryland. Because I have a bit of history when it comes to running races in that state.

In June of 2008, I ran my first half marathon, the Zooma Annapolis Half Marathon. I remember thinking – I needed to slow down because it was hot and hilly. At the end, I had enough energy to sprint to the finish line, finishing in 2:09:38.37742_772558339986_8135770_n

In 2009, in part of my marathon training I ran a 21 mile training run in Baltimore and then a week later ran the Baltimore Half Marathon. I remember thinking – this is not a race, this is a training run in preparation for The Marine Corps Marathon. Although, cooler, it was still very hilly. The best part of this race was running the last mile downhill to the finish line. I finished this race in 2:03:36.

In August of 2012, I ran the Annapolis 10 miler. It was576866_10100747687225856_912276774_n-3 rolling hills the whole way, and Hurricane Isaac swept through brining us strong winds and torrential downpours. It was one of the worst 10 milers I have ever run, finishing in 1:33:23.

So when my sister said the only free weekend she had available to run a half marathon was the weekend of December 1st, and the only local race was The Annapolis Half, I had mixed feelings about registering.

PROS and CONS

I was a little disappointed because we had already run a race in Annapolis this year, only a month before. Would this be boring? Would we have bad weather again, maybe not another hurricane, but a blizzard could be a possibility. These were some of the thoughts that were running through out my mind. But because the Annapolis 10 miler had been one of the more challenging races I have run, I decided that this would be my second chance to try to conquer the rolling hills of Annapolis, Maryland. I also thought it would be interesting to run a half marathon in the winter – the cold winter weather might be an advantage for me. Plus I would have the opportunity to train for a race in the fall time, which is my favorite season to run in. These ideas made me pumped to register for this race, train, and then run the dang thing.

TRAINING

If you have been following my blog, you most¬†definitely have read all of my training run posts, so I will only touch briefly on my training ¬†for my new readers. I have been running in the Newton shoe since April/May. This shoe is a natural running shoe. It is super light weight and has a 2mm-3mm heel to toe drop. I run in both the Distance U and the Gravity. With this transition, I have worked very hard on my running form. I finally feel very comfortable, with a short quick bouncy running stride, striking my forefoot/midfoot instead of my heels. This race was the ultimate test, to see if all this hard work has paid off… and let me tell ya… it totally did.

RACE 

One of the fabulous pros about this race was that the race was scheduled for a Saturday. This may not matter for people, but it does for me because my days off form work is Friday and Saturday.

So on Friday, I made a pasta dinner for my sister and I. She came over right after she got off work. We ate and then hit the road. Another fun thing about this race was that I rented a Fiat for the drive up! I love that car!29358_10100867389666206_1964257829_n

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When we arrived to the hotel, we prepared for the race by laying out our race outfit and set our alarm for 4:45 am. My race night ritual is laying out my race clothes and everything I need for race day.

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We woke up from the sound of the alarm, not thunder like the previous race we ran in Annapolis (Annapolis 10 miler). This race started at 7:00 am and they advised us to get to the Naval Academy parking lot no later than 6:00 am, because of road closures.

When we arrived, we stayed warm in the car until 6:15 and then we headed over to the start. I found L in the line for the bathroom. Thank goodness. At the Annapolis 10 miler there were no corrals so we ended up missing each other at the start. But we found each other this time, and although it was 40 degrees out we stripped down and ditched our long sleeves. I always want to keep my long sleeves on but I always later get too hot and regret it. I was cold for the first mile but eventually I warmed up and felt perfect.

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At 7:00 am the gun went off and The Annapolis Half Marathon officially began. It was super foggy. I was barely able to see what was ahead. For the first few minutes it was a tad squishy, but I stayed to the outside and found space. For the first 3 miles or so I was flying, running 7:30 minute miles. Then I continued doing an 8 minute mile. I refueled at the mile six mile water station. I was feeling so good and couldn’t believe that I was already half way through. Mile six already… I thought.

The course was rolling hills, and some of those hills were really steep, while others were gradual but never ending. However, because of the fog you couldn’t really see what was ahead, but I knew the hills were there. I felt pretty prepared though, because I had included tons of hill work during my training. But while I was running I realized I don’t hate hills. I am actually really good at hills. Mentally, I started to break the race up by hills. I ran with control going up hill, then I used momentum to pick up speed without wasting energy while going down hill. We got to run over the really big bridge, which was one of the foggiest and prettiest parts of the race.

I continued to keep my pace in check. I looked down and saw 9 minute mile so I picked up the pace again and made sure I was running no slower than 8:45 and no faster than 7:50. When I hit the 10 mile marker I was shocked. I looked down at my watch and saw a 10 miler PR 1:23:00. Could this be true? I felt good, strong, fast. I was excited because I knew I was going to PR! My goal in this race was to finally break 2:00:00, there was no doubt in my mind… I was doing that.

Around mile 12 I felt like I was slowing down a bit so I pulled out my trick. When I feel like I am slowing down I always imagine myself running over hot coals. I kept telling myself, “hot coals, hot coals.” This kept me light on my feet, bouncy and quick. I ended up having enough energy to sprint to the finish line. I got there with a big smile on my face with an official time of 1:51:21.

 

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run pics AnnapolisI wanted to post these running pics because I think it is important to evaluate my running form. Trust me no one looks sexy, in their race photos, so keep in mind these aren’t the most beautiful photos of me, however, my running form is right on. And after all that hard work transitioning my stride into a natural runner, I not only ran my fastest half marathon, but I am very proud that I accomplished good running form.

Good Running Form

  • Short strides, trying to land under your center body mass (do not over stride)
  • forefoot/mid-foot striking (do not heel strike)
  • cadence of 180 or higher – tip: imagine your running over hot coals
  • light, quick, bouncy
  • leaning slightly forward, (lean from your ankles, not your waist or hips)
  • head and chin up, always look forward. (do not look down)
  • engage core strength
  • keep shoulders relaxed and arms at a 90 degree angle

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There I am after the race, see what I mean about the fog. The end of the race party was really fun. They had beer, pulled pork bbq, a raw oyster bar. They also gave us a medal, a really high tech long sleeve running shirt, and a hat. Lets just say, “they hooked us up with some awesome swag.”

32322_10100867993780556_2072329249_n-1We spent the rest of the day shopping around along the waterfront of Annapolis.

29566_10100868125017556_206629310_nWe also went to lunch. Of corse I had a crab cake sandwich. Maryland bay crabs are the best, but crab season was over so I went for the crab cake. It was tasty, but the bloody mary was the best part.

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So that was my favorite race of 2012. As of now, for 2013, I am registered for three races in April. I am super excited for all of them but mostly the Nike Women Half Marathon scheduled for April 28th.

Happy New Year and Happy Running!

Questions for you…

  1. What was your favorite race of 2012?
  2. Do you like hilly races?

© 2013 sweatdaily

 

 

 

 

 

The secret to injury free running is Cadence.

For the last two days, all I have done, is Christmas Shop. No running, no yoga, only shopping. It has been really overwhelming for me because I hand make most of my presents. I will show you a sneak peek of my hand made gifts in a future post, but if you can’t wait you can check out my tumblr blog Cashmere & Silk. Anyway, when I was Christmas shopping, I stopped to have a latte and read the UK Runner’s World. While I was reading I came across this…

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Ever since April/May, when I began to focus on running form, I kept hearing the word Cadence. Cadence is how many steps you take per minute while running. The secret to injury free running is a Cadence of 180 or higher.

A couple years ago, when I was in New York City, I stopped in the Asics running shoe store and they evaluated my running form by taking 3D images of my feet and video taping the way I ran barefoot on a treadmill. By doing this I learned a lot about my feet and stride. I discovered that while I run I tend to over stride and because of this my cadence was in the 160s, below average.

When I first began to run in my Newtons, I decided to read the book Natural Runner, written by Danny Abshire, the inventor of Newton. In his book, he pushes the importance of having a cadence of 180 or higher. In order to achieve this, he tells runners to have a short, quick, bouncy stride, where your feet land under your center mass. Be light and quick on your feet. Imagine yourself running over hot coals.

Because I have the Garmin Forerunnner 50, which has a foot pod, I am able to measure my cadence. I have been recording it for some time now, however my garmin has always said it was between 80-95, which is disappointingly low. Turns out my garmin only measures the one foot, that the foot pod is in. Duh! So looks like I am right on target.

If you don’t have a foot pod to measure your cadence, you can download a cadence app on your phone. Listening to a faster beat song helps too.

© 2012 sweatdaily

October Goals

This morning I woke up to rain. Normally, I love running in the rain, but this morning the sky was gray and the rain was slow but heavy. So I decided to skip my morning run, and get a little extra shut eye. And as long as skipping a workout only occurs at irregular intervals and doesn’t become an everyday excuse, then go right ahead, take a rest day.¬†Sometimes, your body just needs it.

Anyway, yesterday, I said goodbye to September and welcomed October.  It is a new month, a new beginning. It is a perfect time to set some new goals. As you may know, I had started my journey of exploring a more forefoot/midfoot stride in April, by switching my running shoe to the Newton Distance U.

I have never had any running injuries, so when I told people, I was experimenting with the Newton shoe, and working on changing my stride, they asked, “Why? Why fix something that is not broken?” Honestly, I was just bored and wanted to try something new. I had read Born to Run, and was ready to try to work on running form.

In the beginning of September I purchased my second pair of Newton shoes, and I am now running more regularly in the Gravity. On my vacation, at Martha’s Vineyard, I finally had the opportunity to finish reading the book, Natural Running. This book made me even more sold on the idea that a more minimalist shoe is the way to go.

And then in mid September, it just clicked.  I had a break through and I started to run with a natural running stride, landing on my forefoot/midfoot.

OCTOBER GOALS

I want to continue practicing my natural running stride by continuing to land on my forefoot/midfoot.

  • However, I really need to work on running posture. I tend to lean back when I run. So I need to work on slightly leaning forward. Leaning back when you run is a stopping/halting position. You will most likely heel strike when leaning back. It is important to slightly lean forward, because the momentum will automatically help you land on your forefoot/midfooot, and make you a faster runner.
  • Cadence.¬†Cadence is how many times your foot hits the ground per minute. It is very important to get your running Cadence around 180 or more. A Cadence of 180 helps prevent injury and increases speed. Mine is all over the place. My garmin measured mine around 100, once at 120, and then 160. But this month, I really want to work on trying to get my running Cadence around 180. It will really help improve my running.
  • I am also thinking about playing around with shoe rotation. Instead of just throwing on one pair of shoes. I want to wear the right one depending on the type of running I am doing.
  • This month, I also really want to work on strength training, whether I am boxing, lifting weights, or just doing running form exercises. Now that I am running differently I need to strengthen everything.
  • In order to fit all this in, I also want to change my sleeping habits so I can wake up earlier. I’m hoping to wake up at 6:00 am instead of 8:00 am. I love my mornings.
  • As for Attitude, I am really going to focus on me, and my running PR.

As for October plans, I really don’t have any except some upcoming races. In October, I am running the Army 10 miler, and then in December I am running the Annapolis Half Marathon.¬†Do you have any up coming races?

Have you ever completed a 30 day challenge in something? It has been a goal I have been contemplating on trying to set. ¬†I have been thinking about a …

  • 30 day running challenge
  • 30 day blogging challenge
  • 30 day sleeping challenge

I’ll let you know if I decide on one for the month of October.

Well those are my October Goals…¬†What are yours?

© 2012

MOODBOARD

So I have discovered a new app. for my iPad, called Moodboard. Yesterday, I was playing around with it, and I have a feeling it will be useful to me at work and on my blogs. It is a digital poster board, or cork board. It is a way to show and organize your photos more creatively. You can change the background color and add arrows. When uploading photos, you can change their angles, their size. You can add text, changing font and color. The possibilities are endless.