The tricky business of transitioning ...

I may have timed my foray into fore-foot running poorly.

I went to a clinic on Sunday called Re-Learn To Run. Held at a local running store, the 2.5 hour clinic is about making your running more efficient (read: teaches fore-foot running).

The clinic started off with some history about running and how/why the heel-strike method has become so prominent despite it not being ideal (in a nutshell - marketing). It then moved on to the essentials of fore-foot running: (a) a shorter stride and (b) quicker turnover (or increased # of strides per minute). A considerable amount of time was then spent on drills to help re-condition the body to fore-foot running. Lastly, the instructor talked about how to safely transition from heel-strike to fore-foot running. The key: go slow (i.e. 6 - 12 months is a safe, common timeframe). This time period is essential to help your foot, and the muscles in your foot (specifically your arch) strengthen so that it can take the added stress you're putting on it.

Crap.

I new it would take some time but, 6 - 12 months? My Ironman is in roughly 8 months away. And this isn't my off-season like it is for most. I can't take it easy on my mileage. I need to be steadily increasing my mileage over the next few months. Eep.

To make matters worse, although I felt fine throughout the clinic and was comfortably fore-foot running by the end of it, Sunday afternoon/evening was terrible. I kept on getting random spams in my feet (top part of foot, above the arch). They'd hit mid step such that I couldn't put any weight on my foot.  I almost keeled over in the grocery store (which would have made for a fun picture for this entry but unfortunately no one caught it on camera).

Frig. 

Not sure what I'm going to do. SoleFit's Knowledge Centre (available from my 'fave links') has a number of foot exercises I can do to help strengthen the foot. I'm thinking I'm going to do these religiously over the next two months and see if it helps with the spasms.

Born to Run

Ever since I can remember, I've loved to run. I never did it competitively. Just for fun. In high school I remember sitting in class staring at the clock, willing it to move faster just so that I could go home and go for a run. This continued throughout university and into my first few years in the working world. About 6 years ago though, I had a string of injuries and running stopped being fun. After some failed attempts at fixing my issues, I pretty much stopped running altogether.

I can't say enough about this
book.  It made me fall in
love with running again.  

Two years ago, while buying some books online, Kobo suggested I read this book, Born to Run. The short of the long is that I read it, loved it, and started running again. In future I also hoped to change my running style from heel-strike running to fore-foot running - a more natural and efficient way of running which the book strongly promotes.

Fast forward a year. I'd toyed around with changing my running style but it never stuck. However, having signed up for the Ironman I figured, if there's ever been a time to really try to learn how to run more efficiently, this is it. So ... I headed out to buy some new kicks - something that would be more conducive to fore-foot running.

At the shoe store, it wasn't as easy as I thought it would be. The salesperson took one look at my motion-control shoes, complete with arch supports and shook her head. "I just don't see how you can safely move from those, to these [minimalist shoes]," she stated frankly. I was not to be deterred though so, thinking that the first place to start would be to talk to someone about my arch supports (as I questioned how much I really needed them), I asked for a reco and she sent me to Solefit Orthotics. And I am ever so thankful for that reco. 

At SoleFit, I learned that my motion control shoes + orthotics were overcorrecting my foot. I also learned that I likely don't need orthotics (Note: this comes from someone who sells orthotics!). Lastly, but most importantly I was shown - via some cool video analysis (see below) - the mechanics behind heel-strike running and fore-foot running so that I could really understand why the latter is so much more efficient, as well as how to do it properly. 

It truly was an eye-opening experience and has made me even more excited about getting out there and pounding the pavement again.

Video analysis of my running initially
(heel-strike) and after I got new shoes
 (transitioning to mid-foot running).

Some training highs and lows ...

I haven't posted in a while so I'll catch you up quickly.

Week of October 1:

Training low - Monday CrossFit

Quite the humbling experience. I'm typically one of the first in my sessions to finish a WOD or get the most RAP and, in a given day I'm always above the median. Today I was dead last in the WOD and had one of the slowest times of the day. Only redeeming factor is that I held it together. I didn't curse. I didn't scream. I didn't throw anything (although it would have been soooo satisfying to throw a 85 lbs barbell). I didn't cry (thank god). I just kept going and finished. Huh, maybe this is what they call "maturing with age" :P

Training high - Tuesday Speedwork

Finally got outside. 8 x 800m with 1.5 min rest in between.
I averaged 3.30 with my last 800m in 3.21. BAM!

Week of October 8:

Pretty much a total wash. Was travelling internationally to see family I hadn't seen in about 8 years so to make the most of a very short trip, there was no running, biking or swimming. There was a helluva lot of walking and a CrossFit workout at CrossFit Praha (great place, great coach), but that's about it.

After a tough WOD at CrossFit Praha,
I managed to snag a shot with owner Zdenek Weig.

Week of October 15:

Easing back into things this week.
- CrossFit x 3
- 1.5 hr run

I've signed up with the Peak Centre and will be starting a new bike/run program shortly. I decided to switch as they're program also includes a strength portion, nutritional counselling and a facility at which to workout. Looking forward to it, but am a little scared of the VO2 max tests I have to get done to start things off next week. *cringe*