Run-Down Forums

[Micah Ward]

Just a quick update. The calves are feeling good and now that I have said that they will probably go kaput tomorrow. I am getting in 3-4 runs a week and they are all between 4 and 7 miles in length and 9:30 to 10:00 pace.

Considering last years injury problems I'll take if for right now.
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[AM_Runner]

Good Job keep it up!

Hey I graduated to Varsity level woo hoo must have been 250 posts.
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The long run is what puts the tiger in the cat.

[Micah Ward]

Today ended a pretty good week. My runs were:

6.7 at 9:46 pace
4.9 at 9:30 pace
3.9 at 10:11 pace
6.8 at 9:48 pace

A week total of 22.3 is good and 3 of the runs were under 10 minute pace. I am satisfied with that. I'll be out of town most of this coming week so if I can get in 3 good runs I'll be happy. One of those runs should be a 10K trail race next Saturday if everything goes according to plan.
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[Dan]

Are you using a GPS or bike computer or something for measuring distances? I usually stick with "long 6" and "short 7" groupings -- this tenths thing is a novelty.

Dan
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[Double]

It's all about the tenths. I could never learn to round up or down at this point.

[Micah Ward]

Hey Double, where you been?

I guess I am a little obsessive with the tenths. Usually I will run a certain amount of time and then figure the distances based on pace or drive the course and measure with my vehicle. Most of the courses I run have the first mile measured so I time it going out and then just run anywhere I want and then time it coming back in and use the average of those two as my pace for the whole run and then figure the distances based on that.

Probably sounds goofy but it's Ward's Way.
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[Dan]

Makes sense ... in a Ward's kind of way.

Dan
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[Micah Ward]

And today I did 4.15 but I'll just write it down as 4.1, after all you can take some things just a little too far.
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[Dan]

I think you're supposed to round up...

Dan
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[AM_Runner]

Good Job... haha yeah I get a little nuts about those distances as well I use a ForeRunner on some of my runs and its get to a point sometimes where I am like well its only 6.62 miles I must go to get at least 6.75 or 7 ...
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The long run is what puts the tiger in the cat.

[Double]

Micah,

I was without a computer. It was kind of nice for awhile.

[Micah Ward]

Finished out this week with:

5.1 at 10:07 pace
4.9 at 10:00 pace
4.0 at 9:31 pace
6.2 at 9:58 pace

It was good to get over 20 miles for the week and not feel any discomfort at all. During the 4 mile run I concentrated on trying to keep my cadence at 170 strides per minute for miles two and three and ran those in 9:27 and 9:16. I am trying to get my rate up to 180 since I have seen it suggested in Jack Daniels' book and a book I am currently reading called Chirunning. The guy who wrote Chirunning also has a website www.chirunning.com which is pretty interesting.

I've been trying some of the things he advocates and so far it feels pretty good. Stay tuned for further news.
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[AM_Runner]

Nice Job Micah... keep up the good work

Yeah I need to post the training stuff but I have been busy as you will see by another post...
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The long run is what puts the tiger in the cat.

[Micah Ward]

NEW SHOES!!!

The adidas Supernovas just weren't working out like they had in the past so I went to Fleet Feet Monday and got Nike Pegasus again.

Much better......

This week was kind of different:

3.7 run/walk
1.0 run/walk
3.1 at 9:13 pace
3.0 run/walk
6.0 at 9:54 pace

The run/walk stuff was with the Sweet Baboo. I just finished reading Chirunning and I am incorporating those principles into my runnnig form and so far I am liking it. Primarily it involves an erect but relaxed posture, a forward lean from the ankles, short strides at 170-180 cadence and midfoot strike. A lot of the same kind of stuff I have read in both Joe Henderson and Jeff Galloway's books.

It was interesting to see that he likes the 180 cadence just like Jack Daniels. So far 170 is the best I can hit but I am working on it.
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[Dan]