Hey everyone in the iRun world!  Thanks to those that responded to my last post – good to see that runners are asking more questions about what they have on their feet.   As usual, I love questions so keep em coming!

For this blog, I’d like to talk a bit about the confusion surrounding picking running shoes when you have orthotics.  I could probably write a book about this topic alone but I’ll try to keep it short so you can all get out for your runs!

I really feel that everyone needs to have the proper level of support with their running shoes as a starter.  For some, this will mean a motion control shoe with the proper level of posting and for others it will mean a minimilist neutral shoe (or no shoes!).  We should be able to get most runners and walkers lined up straight with the proper level of support in the running shoes.  Once that foundation is established, there are certainly cases where arch supports may be necessary.  Congenital issues (thanks Mom and Dad!), soft tissue issues and other biomechanical problems can often require the use of orthotics (either custom or over the counter).  Because most orthotics these days are made based on positioning your foot in a neutral position, there is often very little concern of over correction with the shoe.  

Where much of the confusion comes in with fitting shoes with orthtotics is that it’s commonly assumed that if you have an orthotic, you go with a neutral shoe.  This rarely works unless you are neutral to begin with.  When running, we come down on our feet with up to 2-3 times our body weight.  If you have a runner who over-pronates (rolls inwards with the feet) excessively, it would be very difficult to control this with an orthotic.  The shoe, however, should be able to control this.  Once we have that over-pronation controlled with the proper shoe, we have a perfect foundation to place an orthotic on top of if necessary. 

So to summarize:

(1) In most cases, select the proper level of support with your running shoes first.  This is your foundation and we should be able to get most runners lined up properly in their correct support category. 

(2) Orthotics, when necessary, provide arch support and can help with other issues that may not be able to be addressed by the shoes alone.  Because in most cases we don’t have to change support categories of running shoes, it often makes the transition to the orthotic much easier.

This certainly won’t apply to everyone but I do find it works well in most situations.  Hope this helps and definitely keep the questions coming!

Ryan

Just a quick update from the World Indoor Championships in Qatar.  Both Priscilla Lopes-Schliep and Perdita Felicien advanced this morning in their respective 60m hurdles heats.  In fact, Lopes-Schliep posted the day’s fastest time (7.94s).  The semifinals and finals are tomorrow, and you can watch a highlight package show on CBC at 5pm Eastern.

Nicole Edwards was not able to advance out of the heats in her 1500m event.

Tomorrow is the first night of competition for the IAAF World Indoor Championships in Doha, Qatar.

Canada’s wagon, as usual these days, is hitched to Priscilla Lopes-Schliep in the women’s 60m hurdles.  She’s coming off a disappointing fifth place finish at a meet in France earlier this month, but her 7.82s Season Best is the fastest 2010 time of anyone in the field and she’s already won the Millrose Games (Manhattan) and the Sparkassen Cup (Stuttgart) this year.  Her first heat goes off at 2:45pm Doha time (6:45am Eastern Time).  Perdita Felicien’s heat goes 5 minutes earlier.  The semis and finals are Saturday morning and afternoon.

Manitoba’s 23 year old Nicole Edwards will also be there in the women’s 1500m.

You can listen to live internet radio broadcasts here, or watch live streaming video at dailymotion.com and cbcsports.ca.  CBC TV will also have tape-delayed coverage of Saturday’s events from 5:00-6:00pm on Saturday.

“The world in which you were born is just one model of reality. Other cultures are not failed attempts at being you; they are unique manifestations of the human spirit.”
Wade Davis

VICKY: How is it going with the book?

GRANT: I’m up to Chapter 25, but I have something else which is competing for my attention.

VICKY: What’s that?

GRANT: I’m listening to the CBC Radio Ideas Podcast of the 2009 Massey Lectures by Wade Davis.

VICKY: The guy who wrote The Serpent and the Rainbow?

GRANT: Yeah, I’ve never read that but I did see the horror movie they made about it.  But anyway, this series is amazing.  Davis is an anthropologist and great lover of the diversity of human cultures.  He has a great balance of scholarship and learning through experience.  The reason I bring this up is because it’s actually related to the Born to Run Book.

VICKY: How so?  I’m only on Chapter 7.

GRANT: Well, Davis has been talking about the San People of the Kalahari Desert.  They are considered (through DNA research) to be direct descendants of the first humans.  What is awesome is that they are runners.  Great runners.

VICKY: Aha.  Like the Rarámuri or Tarahumara from Born to Run.

GRANT: Exactly what I was thinking.  Isn’t it amazing that these humans in environments largely unchanged from what we evolved into were RUNNERS.

VICKY: Yeah, that is cool.  Running was obviously something that made us human.

GRANT: More on this to follow as we work through the book, but there is one story I really like (even though I’m a vegetarian).   I read on the jacket cover of Born to Run about how the Tarahumara would chase a deer until they captured it.  Wade Davis tells a similar story about the San People.  They would chase antelope.  They would run after the antelope for days until eventually the animal would collapse from exhaustion.  Then they’d eat it.

VICKY: Wow. It’s surprising to find out just how great humans are at running.

GRANT: It’s what made us who we are.

Contrary to what you might guess from the title Run, Baby, Run, this *isn’t* a blog about enslaving infants in brutal marathon training regimes – however novel and controversial that might be.  (The entries would practically write themselves. “Are Crawling Breaks Cheating?”; “10 Ways to End Diaper Chafe;” and my personal favorite, “Should Soothers be Allowed in Races?”)

Nope, Run, Baby, Run is actually a three-word description of my running history to date. I ran (a lot; 6 marathons and countless halfs in the span of four years); then I had a baby (the delightful Ms. Alexandra, born in early January); and now I’m running again (slowly, sporadically, and humbly.) Against the advice of pretty much every sane person I know, I’ve registered for the Ottawa Half-Marathon at the end of May – in part to ensure that I actually *do* start running again, but also to test out how something that was once so all-consuming as my run training could be re-worked into a teeny bit of balance in an otherwise chaotic, sleep-deprived existence.

Of course, but a few weeks into the journey (to use my favourite reality show parlance – have you ever noticed that everything on reality shows – from finding love in a herd of catty bachelorettes to sustaining drunken head injuries –  is referred to as a ‘journey’?), I’m already ready to hoist on my shoulders any mom who manages to get out the door in a pair of running shoes, even if it’s just to run to the curb to grab the newspaper. I hope to use this blog, not just to tell my own little training story, but also to share the experience and wisdom of other new moms who are trying find some sort of physical and emotional equilibrium through running in these already-grueling post-partum months. Oh, and I’d also kind of like my old jeans to fit again.

Since I’m already a week late in posting my first entry, I also know finding the time to blog consistently will be a challenge. So forgive me in advance if, some days, my entries are more the cryptic scribblings of a an overtired lunatic than paragraphs upon paragraphs of eloquent blog-prose. See the description of my Monday workout, below, for an example of what I mean.

Hours slept: 5

Most consecutive hours slept: 1.5

Kilometres run: 3

Most consecutive kilometres run: 1 (had to stop three times to adjust the speed on Alex’s swing, which sits next to our treadmill. She’s still too little for the jogging stroller. )

Thoughts on race goal: What was I thinking?!

The workout: 5x (200m/45″/1000m) 2.5 mins rest between sets.  I want to come up with a format that is easy to understand so if you don’t understand what I wrote there, it is 5 sets of one 200m 45 seconds rest and then a 1000m and 2.5 minutes rest between sets (the 1000m and the next 200m).  Now the trick is this the 200’s were suppose to be a good consistent pace well under 5k race pace BUT the first 2 1000’s were to be 5k pace, next 2 at 10 seconds faster than 5k race pace and then the final 1000 at 20 seconds faster than 5k race pace.

This workout is a funny followup from the last one I blogged on because you’re pretty much “sandbagging”, saving it for later on.  However, it really is important to work on your pacing abilities so in this scenario, not Sandbagging.  This was a bit tough for me because I haven’t raced in ages and I have NO idea what my 5k race pace is.  I guessed I’d be between 16 and 16:30 at this stage of things so I thought I’d try out 3:15 1000’s to start.  I was a bit quick after 400m of the first one so I slowed right down and ended up running 3:18 opps a little slow but better that at this stage than to fast.  Next one was a nice even 3:14,  mentally these intervals were shockingly easy so I felt this was probably an okay estimate of my race pace.

I don’t really like it when a workout feels easy so I got progressively more excited as things heated up!  Obviously I got a little excited and the 3rd one ended up being 3:02 opps! Back on with a 3:05 on the 4th and then it was really go time.  The thing I love about the final interval is that no matter what, you have enough to finish so you may as well see if you can just crush it, I mean you made it this far!  So I’m sure you can all do the math my last 1000 was suppose to be 2:55, when it gets to this point I don’t feel like I have the capacity to pace myself really it’s an all out effort so I got up to the fastest pace that I thought I could hold for a full 1000.  I ended up running 2:49, so about 25 seconds faster than my predicted race pace.  This felt great and gave me a great boost of confidence so really I benefited in a couple of ways from this workout.  I got that nice aerobic type stimulus and then a good hard hit of confidence at the end!  This is good now I just have to keep up confidence and get ready for a my first race since the fall!  I’ll be heading to Hamilton for the Around the Bay 5k!  I’ll check in before then but we will see how accurate my estimates were for 5k pace.

If your just getting to know me, check out one of my favourite races the 1000m final at the Ontario University champs last year, I’m the second guy in lane one at the start!

httpv://www.youtube.com/watch?v=MzUMEAhNvYM

Happy Running,

Josh

p.s Funny story my pump up music pre workout was Annie Lennox!!  That’s right I’m running on running on broken glass.  Anyone who cares to read this far won’t make fun of me I figured!

First of all, when you have a blog and need to generate traffic, you include the words “celebrity” and “nudity” whenever possible.  It’s no secret that the #1 use of the internet is searching for celebrity nudity, so if you use the words celebrity nudity then search engines will index you appropriately and people looking for celebrity nudity will be directed to your site.  Don’t blame me, I didn’t invent the internet or celebrity nudity.  Al Gore invented the internet and Jamie Lee Curtis invented celebrity nudity.

Anyway, here’s a video of everyone’s favourite NFL goofball  and upcoming Dancing With The Stars contestant Chad Ochocinco (né Johnson… he legally changed his last name to Ochocinco as a not-entirely-accurate reference to his uniform number 85) running au naturel in a California park.

It’s actually a Reebok ad, part of a viral video campaign they started a month or so ago.

Daniel Komen’s longstanding indoor 3000m record is safe for now, as Kenenisa Bekele has been forced to withdraw from tomorrow’s meet in France due to a tweaked calf.  The injury had already forced him out of last month’s Aviva Grand Prix in Birmingham, England as well.

Here’s a video of Bekele bullying the field in an outdoor 3000m race in Stockholm in 2007.

httpv://www.youtube.com/watch?v=RFZM0G247gY&feature=related

There’s an article in the NY Times today about the efforts of athletes driven out of wintery conditions to replicate their outdoor training indoors.

It’s an interesting enough read, although I think it muddies the waters a bit by mentioning indoor running, indoor cycling and indoor rowing all in one conversation.  It’s widely agreed that the difference between indoor and outdoor cycling is more pronounced because the effect of air resistance is more important at cycling’s much higher speeds, and the difference between actual rowing and rowing machines is more pronounced because of the very different emphasis on technique.  Perhaps discussing it in the same conversation as those two activities might lead one to overstate the indoor/outdoor differences in running as a matter of association.

I’ve always contended that a workout’s a workout, and in the absence of a bib and a timing chip it’s less about the measurable “performance” and more about the exertion and physical adaptations.  If I get on the treadmill and a given pace feels too easy for the type of workout I’ve chosen, I’ll just dial up the machine’s speed by a half mph or run for 15 minutes longer.  As long as I’m conscious of the situation and I don’t start to believe that I’m becoming Kenenisa Bekele, I don’t see it as a big deal.  And as Brian Sell mentions in the Times article, beyond comfort there are practical reasons to take a workout indoors.  Slipping on ice and bashing my hip, or getting smoked by a car that didn’t see me in the shortened daylight can really hamper a workout.  I have yet to be hit by a Mustang at the gym, though I have been hit on by a Cougar.  Hey-Ohhhh!

(Sorry I don’t have a handy internet link for you, but for those of you who own Dr Tim Noakes’ encyclopedic Lore Of Running there’s a good explanation of research relating to the effects of wind resistance on runners of different speeds on page 58 in a section called “Environmental Conditions”.  It might be a handy reference next time someone tells you to set the treadmill incline at 1% to compensate for a lack of wind resistance indoors.)