Marathon Training Week 3

I am starting on my third week of my first marathon training.  My Achilles tendonitis in my right heal is not getting any better, but isn't getting worse either.  I was able to do 5 of my 6 trainings this last week.  I skipped one run to try and give myself a little extra rest. 

My long run Sunday morning was a 9 mile run.  I had to stop every half mile and stretch my calf/upper Achilles tendon.  It was really tight for the first 4.5 miles.  After that point, it loosened up and I was able to run the last 4.5 miles without stopping.  As much as I just wanted to turn around at mile 2, I knew that I would work through the tightness.

I ran in the new Skechers Ultra R, which I will be doing a full review on in the next few weeks.  I also ran with the Camelbak Marathoner hydration backpack, which I will review shortly as well. I really liked both products and can't wait to test them out more.

Here is my training for week 3:

Monday: Body Pump
Tuesday: Run 3 Miles
Wednesday: Run 5 Miles
Thursday: 15 Miles Bike Ride
Friday: Rest
Saturday: Run 5 Miles @ Race Pace
Sunday:  Run 6 Miles

I am excited to see how my Achilles tendon holds up.  I love to hear how everyone is doing with their training, so please feel free to share your experience.

Pearl Izumi E: Motion Road N2 Review

Pearl Izumi was started over 50 years ago in Tokyo, Japan by a father who wanted to make bicycle racing clothing for his son.  It has become one of the largest makers of cycling apparel in the world.  The name Pearl Izumi means “fountain of pearl” and was named after Izumi, which is an area of Japan known for its clear water and the gem, pearl.  They have been selling their gear in the United States since 1981 and have branched out into selling gear for running and triathlons as well.  

I have been using Pearl Izumi cycling products for over 15 years and have found that the quality of their gear is top notch.  The durability and design has never left me disappointed.  I was excited to give the N2 running shoe a try as I have several friends who run in Pearl Izumi shoes. 

I first got the Pearl Izumi E: Motion Road N2, Version 2 in the mail about a month ago.  The first thing that I noticed was that the upper material was a light weight mesh and the shoes had a lifted toe, which should help when you push off with your toes, much like the rocker design of other brands.  The shoes felt like they were a decent weight (9.6 ounces) and the materials seemed durable.  I did notice that the outsole seemed somewhat stiff, so I was eager to take it out for a test run.

I took the shoes out for a 5 mile test run to see how they felt.  I was very pleased right off the bat with how my feel felt in the shoes.  The upper material is made with a 3-D seamless upper which uses a light weight mesh that kept my feet cool and comfortable.  The upper should be beneficial for people with both wide and narrow feet. 

I felt like there was a decent amount of cushion.  Pearl Izumi used an energy foam for their cushioning and I felt like it gave back a decent amount of energy.  The front of the shoe has blown rubber for the outsole and the heel and crash pad has carbon rubber.  The result is a very durable outsole with plenty of traction and cushion. 

I did feel like the shoes were a little stiffer than some of the shoes I have run in.  I was concerned at first with how that would feel later in my run.  I was surprised that the shoes felt great for all five miles.  I decided to take it out for 10 mile run later that week to see how they would do on the hills and at a faster pace.  Again I was very pleased with the results.  My feet felt good and there was plenty of cushion, even going back down the hills, when I tend to put more pressure on my feet.  These shoes felt even better when I decided to pick up the pace. 

 

Pros:

Decent price at $120

Not too heavy at 9.6 ounces.

The shoe felt great on short and long runs

Cons:

The outsole was a little stiff, but I didn’t feel like it was an issue.

The first version of the Motion N2 was one of Pearl Izumi’s best selling shoes.  While I never tried the first version, the second version is great.  I love how airy they are and how they left my feet feeling great, even after a hard 10 mile hill run.  I would definitely buy these shoes again.  I had high hopes for Pearl Izumi shoes based on my experience with their cycling gear and I wasn’t disappointed.  Pick up your pair at your local running store (click here for locations) or at the Pearl Izumi Website.

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Note:  I received this product in exchange for a review.  The review is my personal opinion of the product and I was not required to give a particular opinion of it.  I am not a doctor, so please use all of the products that I review at your own risk.

My Healthy Running Philosophy: How to be a Better, Injury Free Runner By Golden Harper

I am extremely excited to bring you an article that Golden Harper, the founder of Altra, wrote which could benefit the readers of Running Without Injuries.  As you know, Altra is one of my favorite running companies.  They not only make awesome shoes, but are strong believers in educating their customers in becoming stronger and more injury-free.  I hope you enjoy it.  Please go to Altra's website or visit them on their other social media sites and give them some love.

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My Healthy Running Philosophy: How to be a Better, Injury Free Runner

By Golden Harper

One of the most common questions runners ask me is how they can improve and at the same time stay healthy.  Although there is no proven way to do this, I feel that I’ve learned a lot through the years that can be passed on.  I spent my years in college studying running injuries & running technique, and I also worked in a running store for nearly 2 decades where learning to help people not hurt was the name of the game.  Through my studies and hands on experience, I’ve come to believe there are four major causes of running injuries:

1. Repetitive Stress & Muscle Imbalances (Mostly caused by man-made surfaces)
2. Poor Running Technique
3. Poor Foot & Body Function & Strength
4. Over-training

As a result, there are possible solutions for each one:

1. Repetitive Stress & Muscle Imbalances
   World renowned Exercise Scientist & 1984 Olympic Trials Marathon Champion Pete Pfitzinger wrote “Most running injuries occur because of the repetitive nature of the running stride…You can address…by correcting muscle imbalances…and by adjusting your running surface…”(1) Our bodies were not created to run repetitively on a uniform surface such as a road, track, or treadmill.  Therefore, it is imperative that runners search out and run on variable, uneven surfaces such as trails, cobblestones, and grass as much as possible. This allows more intrinsic and stabilizing muscles to get involved, thereby balancing the muscle structure. A soft surface like a track will not reduce injury.  In fact, track running actually encourages more injury because it is so extremely consistent.  The more different each step is and the more the whole body gets involved, the more effective the surface is at preventing injury.   My studies in college showed that trail runners were far less injured than road runners, but that most runners could reduce injury by running one-third of their mileage on variable terrain.  The book Anatomy for Runners by Jay Dicharry is the comprehensive source on why muscle balance matters and how to avoid injury.
2. Poor Running Technique
   Since most runners have never been trained on HOW to run efficiently with low impact, most of them over-stride and run with inefficient, high impact running technique.  Unfortunately, most shoes literally teach bad form as well, because most running shoes have elevated heels that are twice as heavy and twice as thick as the forefoot of the shoe.  In any other sport, there is focus on performing the tasks of the sport correctly to reduce injury and improve performance—running should be no different.  Become a student of good running form to learn how to protect your body.  I highly recommend filming yourself as most people don’t run the way they think they run! Additionally, getting a pair of Zero Drop shoes—shoes without an elevated heel—will make it much easier to run with good technique.  Any heel elevation, even 4mm, will cause a weight and height imbalance that will encourage an early, unnatural foot-strike. Although there is no ideal running form, there are a few things that nearly all elite runners and non-injured runners have in common:

1) Proud, Forward Momentum Posture: Hips & Chest are pushed forward without bending at the waist.
2) Compact Arms: Elbows shouldn’t swing forward past the hips unless sprinting—this will keep the body in proper position and prevent over-striding.
3) Soft Landing Under a Bent Knee: Don’t think about foot-strike, as it will take care of itself if the other points are done correctly. Most people will naturally land somewhere between a slight heel strike and the middle of the foot.  Excessive heel striking or forefoot/toe striking is discouraged.
4) High Cadence: Nearly all elites have been observed to have around 180+ steps per minute.  For most people, ultimately shooting for at least 170 steps per minute will drastically improve form, improve foot-strike, and reduce impact.
See www.AltraRunBetter.com for more detail.  I also recommend reading Programmed to Run by Dr. Tom Miller.

3. Poor Foot Strength & Function
   To improve performance and avoid injury from the ground up, both the foot and the core of the body need to be strong and in their natural position.  The foot is the foundation of the body and it is therefore critical that the foot be strong & be allowed to function naturally—yet most Americans have weak feet that are inhibited by shoes that move their feet out of natural position and function by raising their heels and crowding their toes with pointy toe-boxes.
   Keep your body in its natural position whenever possible. Your running shoes are important, but what you wear the rest of the day is equally important.  If your shoes aren’t the same shape as your spread out foot in a sock, get new shoes.  Shoes that will put your feet in their most natural, powerful position will not include tapered toe-boxes, elevated heels, or excessive “arch support”.

Tapered toe-boxes don’t allow the foot & toes to naturally absorb impact, stabilize the body, and push off the ground the way they are meant to.  They also contribute to bunions, neuromas, Plantar Fasciosis, and other foot maladies.
Elevated heels shorten the calves and Achilles tendon and make the body column compensate, causing extra pressure on the lower back, hips, & knees.  Therefore shoes should be flat, flexible, and shaped like healthy feet.  Wearing footwear like this will allow your feet to function properly and become strong and dynamic.  The stress on the feet from hard, consistent, man-mad surfaces can be reduced by having some cushioning in the shoe.
Excessive “arch support” and/or orthotics weaken the feet and create a vicious addiction cycle until the feet are strengthened and learn how to work without them again.  Those addicted to supposed “arch support” need to strengthen their feet and slowly phase the orthotics or arch supports out over a period of a few months as their feet get stronger and become the support.

Additionally, most Americans sit all day at work and have weak core muscles.  If you sit at work, consider using an exercise ball as a chair some of the time.  Take walks at least every hour if possible. It is also critical to strengthen core muscles through Strength Training, Yoga, Pilates, Climbing, or other Cross Training Activities.

4. Over-training
   Combating over-training is one of the hardest things for a runner to do.  For most of us, it is in our nature to push it.  We get excited about a race or how our training is going and then we push it too hard.   Unfortunately, the best solution to this one seems to be to stop being a runner! In all seriousness though, just remember that training smarter is better than training harder.  It is proven that you will improve more from running a Lactate Threshold workout at 15k to Half Marathon pace and NOT by going faster.  It is also proven that your v02Max workouts will give your body benefit at your 3k to 5k pace and you will get more benefit at that pace than by running harder.  I recommend reading “Road Racing for Serious Runners” to better understand how to get faster by training smarter and not harder.
   It is almost inevitable that a runner will get sick, experience a life event that disrupts running, or get injured in some form during training—often this will be non-running related.  For this reason, I highly recommend planning a couple weeks of down time in to each training season.  If and when you have to use this time, it doesn’t affect you as negatively because you’ve planned on it.  If you don’t have to use it, you’re just that much further ahead.

There are probably a thousand other items that could be added in, but these are some of the big ones!  At the end of the day, most runners can avoid injury by avoiding over-training, becoming a student of their running form, running on natural, variable surfaces, and by putting their body in its natural, most powerful state.

-K. Golden Harper

Golden graduated with a degree in Exercise Science and did his collegiate studies on running technique & running injuries. He grew up working in his family’s running store, was an All-American Cross-Country runner, and holds a world-best for a 12-year old in the marathon at 2:45:34.

(1) Road Racing for Serious Runners, Pete Pfitzinger and Scott Douglas, pg. 70.

 

This article is the property of Golden Harper and has been posted on this blog with his permission.