Reach Your Running Goals

Winter: Not The Off-season, It's The "Pre-season"

2010-01-27T10:24:00.000-08:00

As a coach of high school track athletes, I am always dismayed by the near total lack of fitness I see in the majority of athletes who show up on the first day of practice. But there's a way to use the time before the regular season starts the way professional athletes do to perform better -- and have more fun. Consider that almost every pro sport has a pre-season. The NFL, MLB, and NBA all play unofficial games before the real season heats up We should do the same for spring track.

Every March, it's the same thing: student-athletes seem to figure that since winter has just ended they can now begin to get into shape and have a successful track season. They show up at the first practice without running shoes, without workout gear and somehow expect that they'll perform like Olympians once they put on the team uniform.

Some of them can get away with that. And I love seeing new athletes come out for track, so don't get me wrong. But I know more student-athletes would have a lot more fun if they did a little work during winter. And I mean "little" work.

Those first couple of weeks of practice are inevitably spent on conditioning, which isn't much fun. We lose the largest number of athletes those first couple of weeks as we try to "whip into shape" for the hard workouts of the season. It would be a lot more fun to get the field events focused on technique and work on individual events in track than do a bunch of hard workouts that seem like drudgery to kids who'll be racing a mere half-mile or mile in the meets.

So, as you slog your way through another cold winter, consider that this is the pre-season warm-up that gets you ready to perform well during the regular season.

What should you be doing? Well, since most high school athletes won't race more than two miles, I see little reason to ramp up to longer than an eight-to-ten-mile long run of the week. If you're starting in February, and you're reasonably fit, you can probably start with a long run of four- to six miles and add two miles each week. That'll get your distance up to 8-10 miles by the first week of March.

The other days should include a short recovery run, one or two days of rest or cross-training (I think now's a great time to hit the weight room or get on a bike trainer or hit the indoor pool), and short, easy runs for the other days, ranging from three to five miles.

If you are a state champion in the making, your case is a little different. I presume you are coming off a cross-country season, and continued to do a little running on your own after it ended. If so, you will need to be committed to a long run of 10-13 miles with two days of rest, a fartlek and easy recovery runs the other days.

If you can't run outdoors or just can't tolerate the cold, then hit the hallways of your school after class and do drills like lunges, bounding, high-knee steps, lateral skipping and other exercises to get your body prepped for hitting the track later.

Look for running groups organized by your local running shoe stores or email me for specific training plans. I will be happy to customize a plan to get you over the hump of winter and get you ready for track season training.

Remember, the pros work year-round to get ready for the seasons that we see on TV. They have a pre-season to prepare them for the rigors of the regular season. You should use the "down" time during winter to "up" your game, too.

No Such Thing As A Bad Run

2009-09-10T12:53:00.000-07:00

I post frequently on Twitter and Facebook about almost all of my running exploits, both the good and the bad. The other day, I posted a comment about a workout that really didn't go well.

"Seven of the slowest miles mankind has ever known," I wrote. Then I remarked about the need for some coffee. But the more I think about it, the more I realize that there really are no "bad" runs.

Sure there are days when you really don't run well, but I don't think that makes it a bad run. There is always something to be learned from every workout, whethe or not it goes according to plan.

For me, an off day typically proves to me that I can survive and finish my run, even on those days when I really feel awful or slow. I try to think about those days when I'm in the middle of a marathon and I hit a moment when I would rather quit than persevere to the finish.

Think about it, what would you learn from running if every time you went out and ran, you achieved all your goals? Not much. Or at least not as much as you would learn from overcoming a few obstacles.

Having a "bad" day on the roads always gives us something to think about. Something to learn from. Something we can take away and use at some other point on some other run.

So, I don't think there's such a thing as a "bad" run.

So get out there and hit it tomorrow no matter what happened today!

Coach Field Uses His Own Methods

2009-09-05T12:00:00.000-07:00

Finishes the 2004 Rock & Roll Marathon (2:48:29, #3 in age division)

Coach Field Led this Runner to the 3200m Ohio State Championship

2009-09-05T11:58:00.000-07:00

Are You Wearing the Right Running Shoe?

2009-09-05T09:00:00.000-07:00

Selecting A Running Shoe (From American Academy of Podiatric Sports Medicine)
by Stephen M. Pribut, D.P.M., F.A.A.P.S.M.

Running shoes should be selected carefully. Factors to weigh when looking for a new shoe include:

Past experience with shoes
Current Problems
Biomechanical Needs
Environmental Factors
Running and Racing Requirements

If you have been having no problems in running or racing, it would be hard to recommend a change of shoe. It is difficult, if not impossible to improve upon a situation in which all is going great. I would advise getting a few pairs of what seem to be your favorite shoes before the manufacturer changes the shoe. Historically unannounced changes are often made by manufacturers. This can vary from a subtle change in the cushioning around the heel to a major structural midsole change. Manufacturers have discontinued a model of shoe, only to resume production a few years later with a line of shoes boasting the same name, but with completely different characteristics.

One of the best means of finding out information about running shoes is to locate a good running shoe store, that maintains an excellent reputation among your local running community. They can help you not only with fit but also review desired shoe characteristics with you. They can also alert you to changes that may occur in the manufacturing of your favorite shoe. If the soles of your shoes have been wearing too quickly they might recommend another model with better wearing shoes. More likely, however, you have probably been wearing your old shoe for too long. Failing to replace worn shoes is a major cause of running injuries. Estimates vary, as do individuals, as to when is the best time to replace your running shoes. The usual estimates place the mileage at somewhere between 350 and 550 miles. This means that many individuals should be replacing their shoes before they show major wear. In spite of the lack of wear the shoe will be gradually losing its shock absorption capacity as well as possibly starting to loose some of its stability.

Definitions

Last: The template or model upon which the shoe is built. Different manufacturers use different lasts.
Outer-Sole: The outermost part of the sole, which is treaded. On running shoes the tread is designed for straight ahead motion. Court shoes and cross trainers have their tread optimized for lateral or side-to-side stability.
Upper: The uppermost part of the shoe. This part encompasses your foot and has the laces.
Midsole: The portion between the upper and the outer-sole. This is the area whose major contribution to the shoe is shock absorption. It is also usually quite important that the midsole be stable from the heel until the distal third of the shoe where it should be flexible at the point where your toes attach to the foot and bend.
Sockliner: This is the liner inside the shoe that has a bit of an arch and usually some shock absorbing material incorporated into it.
Counter: A rigid piece surrounding the heel that provides some stability.

Check Out Your Old Shoes

Examine the soles of your shoes. Note where wear has occurred. Most people seem to be amazed that their shoes wear at the rear outer corner. Most rearfoot strikers will wear at this part of the shoe. The reason for this, which someday, somewhere a funded study will prove, is that for most heel strikers it is the point of first contact of the shoe with the ground. Most people walk and run with their feet slightly rotated from center. Runners, however, also have what is called a narrow base of gait. A narrow base of gait means that the feet contact close to the midline of your body. This creates additional varus (tilting in) of the limb. This results, for the rearfoot striker, in the first point hitting the ground being the outer corner of your shoe. Forefoot wear may point to an individual who is a sprinter, runs fast, contacts the ground with the forefoot first or all of the above. Uneven forefoot wear may show where one metatarsal is plantarflexed relative to the others or where one metatarsal may be longer than the others. In the presence of significant forefoot wear, you are at risk of stress fractures.

Next put your shoes on the table and look from the back of the shoe to the toe. If the counter of your shoe is tilted in or bulges over the inner part of your shoe, you might be one who excessively pronates. If this is so, you may want to look for a shoe with more stability or replace your shoe a bit sooner next time.

If your shoe tilts to the outside, you may have a high arched foot. This in some cases can lead to ankle sprains and also increased transmission of forces to the leg and back. Sometimes individuals with this type of foot may have lateral knee pain, low back pain and outer leg pain. It will probably be important to make sure that your shoe has a fair amount of shock absorption and is not excessively controlling.

Looking at the top of your shoe, you should note if you can see the outline of your toes in the upper or either your large or small toe on either side. If you do and have discomfort in these areas or have had "black toe" you should consider wider or longer shoes or both wider and longer.

If you have a flexible and pronated foot, you might do better with a board lasted shoe. But looking for a good counter and a sole that is rigid until the point where your toes attach is an easier empirical way to find a good shoe. This offers resistance to torsion and inhibits pronation. Slip lasted shoes are frequently good for high arched feet. Combination lasted shoes are supposed to offer the best of both worlds: stability in the rearfoot and flexibility in the forefoot.

Trying On The Shoe

Go to a running shoe store that has a good reputation. Make sure you try on both shoes. Most good stores will allow you to run up and down the block, outside a few times. This is the only way to experience what running will feel like. You should also keep the shoe on your foot for about 10 minutes to make sure that it remains comfortable. Make sure that nothing pinches and that you like the feel of the shoe and your stride.

Once you have purchased a new and comfortable shoe, don't put them to the test with a 12 mile long run or decide it is time for 7 miles of speed work around a track. Probably an easy 3 mile run will be sufficient. Run easily in the shoe and for only a short distance during the first 100 miles you spend in the shoe. Do not ever wear a brand new shoe in a marathon. You'll be doomed to sore feet, blisters and perhaps worse. It is amazing how many people make this mistake every year, no matter how many times this simple fact is stated. Just don't do it!

After your careful and wise selection of your brand new running shoe. Bring it home, put it on and enjoy your run! Don't forget to stop and change your shoe, before you've gone too far though.