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Friday, September 23, 2011

seriously? just got this email from the race:


WE HAVE ROAD CONTRUCTION ON THE COURSE THIS YEAR.  PGE is doing a lot of construction on the road in order to improve the salmon habitat.  They worked real hard to get the road in the best possible condition for us.  There is a lot of gravel to run through from mile 1.5 to mile 4.5.  There is a 100' total gravel section and a 50' gravel section further down the course.  There are also small sections of gravel where culvert pipe is buried.  We need you to be extremely careful in these areas.  I need the walkers from mile 2.5 to 4.5 to walk single file only please.  Runners will be passing you in a very narrow area.  It will be dangerous for everyone if you don't.

this is retarded.


  1. uugh, that stinks to get last minute. hope that it went well, you're on my mind this morning!

  2. um... i am ready for you to update us on how you did! :) hope all went well!!

  3. I hope the 10k went well. I could not find a contact to email so I will post here. Feel free to remove if you see fit.

    It looks as though you figured some of this out already. Some of the material below you will already know but I include it to be thorough. One day I plan to make pictures to explain some of these concepts, I hope my words don't confuse. As always look into these things for yourself, discuss with others, and reach your own conclusions. I only hope to promote an idea for consideration.

    Cadence is defined as foot strikes per minute. Cadence can be determined by counting each stride in a 15 second period and multiplying by 4. Foot pods that interface to ANT+ Garmin watches and iPods are also available for measuring cadence. If possible filming yourself from a side profile on a treadmill is the best way to examine form and cadence can also be readily determined. Cadence should always be the same regardless of pace.

    Having a lower cadence than your friend means for each stride you take your vertical displacement is greater than hers. What goes up must come down and the resulting impact force will also be greater at your legs expense. Higher cadences reduce vertical displacement and sub sequentially require less energy expenditure (read effort) to overcome gravity. The energy saved can be used for forward motion and faster movement. A high cadence can be achieved simply by shortening stride. I upped my cadence a bit earlier in the year and the sensation was that of going slower but it was not the case. Naturally new muscle patterns are being recruited and increasing cadence could result in a reduction in speed at first.

    Considering the fast paces you are capable of a low cadence implies an overstride. If you were to view yourself running from a side profile and draw a vertical line through your knee an overstride is anything that places the center of mass behind the knee resulting in greater torque stress to the leg. When the center of mass is directly above the knee at impact no torque stress occurs and more energy is transferred into the next stride as the human leg acts much like a spring or slinky resulting in faster movement. Overstriding and low cadence would be the same issue at your pace, the fix is the same for both.

    Please note cadence is independent of foot strike and should be treated as such but often is not. Two footstrikes exist, that being a heel strike and a forefoot strike. The midfoot strike you refer would likely be referred to as shod - a forefoot strike in a full cushioned shoe. I ran this way until a few months ago when I went to minimalist footwear without a heel to forefoot differential.

    Foot wear is normally integral to debates concerning form. Think of how doing things with your hands would be different if you were wearing gloves or mittens. Same applies to your feet. Different shoes will give the body different tactile feedback about the ground and have an effect on form. A lot of the barefoot advocates maintain that without a shoe or very little shoe form takes care of itself. Very little shoe can encourage good form but plenty of evidence also exists of people having good form in full cushioned shoes. Foot wear is a sensitive topic and it is best for everyone to research and try different things to find their own way.

    There are a lot of successful runners that employ heel and forefoot strikes in a variety of traditional and minimalist shoes. The evidence for minimalism was very compelling for me but there are many that don't find it conclusive. YouTube and websites everywhere contain many videos and articles for consideration. I am happy to further discuss. I wish you the best in running injury free as it is something I am also still trying to perfect.

  4. ugh, what? That is ridiculous!

    meanwhile, your new header picture is making me super jealous of how amazing you look. just fyi. :)


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