Lehigh Valley Running Scene

I recently won a bunch of stuff at the Lehigh Valley Running Scene lvrunningscene.com and Jill included a sticker-I put it on my car window. Lehigh Valley Running Scene has a lot of good info you should check it out.

I also went to the minimalist running shoe clinic at the Finish Line this week. I am considering trying something like the Nike Free as a once a week tool to strengthen my feet and maybe keep a recurrence of plantar fasciitis at bay, more on this later.

I am currently running three days/week using the run/walk method as I recover from a pulled calf muscle (minimalist shoe opportunity?) and I signed up for the St. Luke's Half Marathon next spring.

Comming back

I have not been blogging but I have been active. Near the end of August I had a little calf injury that would not go away so I switched to walking and bicycling. Today after a three week total absence from running I started to introduce some running into my walking again. I started with a good ten minute walk for a warm up and then ran for thirty seconds followed by four and a half minute walk repeated for the balance of thirty minutes. So, no calf pain, now what. Well I am going to proceed cautiously, next run/walk maybe Tuesday same interval as today, I will see how that goes and then make plans for the next run. I cannot make plans too far ahead or I tend to add mileage too fast and get injured again so I will proceed with caution.

My new friend.

I have been away in Florida to visit my daughter and her husband. While in the "Sunshine State" (it rained most of the time we were there), I made a new friend-Spartacus. We had a good time seeing Steve and Jessica and meeting Sparty. Sparty is a great dog;did you ever meet a Lab that wasn't?

New kicks

I just picked up a pair of Asics Gel -Fortitude 4. I have over 300 miles on my old pair (Gel-Fortitude 3). They feel the same to me as the previous model so I am hopeful of having the same success with the new ones. Why do the shoe manufacturers have to change the model so frequently? So you buy multiple pairs when you find a shoe that works for you-yes. So they can raise the price-yes! Anyway, I look at the cost of a few pairs of new shoes every year as much cheaper than doctor bills, so if good shoes can keep me running I will continue to buy them.

Quick 1.3 mile at 85 strides per minute

I just did a quick 1.3 mile run at the Rose Garden using the metronome holding an 85 stride per minute pace. I am getting better at concentrating on my stride, breathing and maintaining a good form. Last Sunday I ran a 5k a little faster than I had been, could it be the intervals and shorter run days using the metronome improving my time for the 5k?

I had to put my dog Reba down last night.

She was my best buddy, I am going to miss her.

Intervals at the track.

Today after work I headed out to the track at Muhlenberg College and did intervals. I ran one lap at 85 strides per minute then walked one lap. I did this for about a half hour. I bought a Seiko metronome from the Internet for $20.00. It is easy to set up and loud enough for me to hear while running. I read in Chi Running that you should try and run at 90 strides per minute which is tough for me to do so I am going to try to work up to that by doing intervals once a week.