TOTALING UP 2009
Miles
Total Miles: 1,878.8Racing Miles: 155.1
Races Run: 27
My running history is divided between pre-injury and post-injury. I had a serious injury in 2007 that prevented me from running for about five weeks and limited my running for months afterward. In terms of total mileage, I still have not fully recovered.
2009: 1,878.8
2008: 1,677.4
2007: 1,089.0
2006: 2,123.7
2005: 2,119.6
2004: 2,100.5
Racing
Thanks largely to the DSE Summer Race Series, I ran a lot more races and race miles than any other year. In the past, I have tried to limit my racing to one a month with a few extras where favorite races fall in the same month. If you subtract out the summer series, it was a typical year.My most common distance was 4.5 miles (12 races) as a result of all those races around Lake Merced. The other repeated distances were the 5K (4 races), 12K (3 races) and half-marathon (2 races). I had one race each at 4 miles, 9 miles and 10 miles. I also had three races (The Relay) at odd distances between 3.6 and 7.1 miles. I did not run a single 10K, which used to be my standard distance.
Shoes
Running shoes are generally good for 350 to 500 miles, depending on the model and conditions. That would work out to about four pair for 2009 based on mileage. I actually retired five pair last year. Although, most of them were carried over from 2008 I started four pair during the year and still have three in service -- two road shoes and one pair of trail shoes. I also had a new pair in the box that were waiting for today to be put into service.STARTING 2010
First EventJanuary 1 was the first event in the new log, the DSE Hangover 4 Mile Fun Run. The run starts at the South end of the Golden Gate Bridge and runs across the bridge to the North vista point in Marin and back. This was a regular race until the Bridge District raised the minimum permit fee to $5,000. For a small event like a DSE race, that is not economically possible. So, now it is a fun run. No fee, no timing, start when you want. It is just a group of friends getting together to run. You don't need a permit to run with your friends. Take that, Bridge District.
First Adjustment
The running log saw its first training and racing adjustment on January 3. I had planned to run the last DSE race of the year on December 27. However, a series of foot and shin problems caused me to rethink that and switch to the elliptical trainer for the day. I had not planned to run a race in January until the DSE 10 Miler on January 24. I reconsidered and did the DSE Lake Merced 4.5 Mile Run as the middle loop of a three loop training run at the Lake this morning. It was a beautiful day, although a little windy.
How do you know when your running shoes are worn out? How do you choose your running shoes? More questions from a newbie.
ReplyDeleteGood questions that are probably worth their own blog entry. In lieu of that, here are the short answers:
ReplyDelete1) I start with the 350 - 500 mile rule. If the shoes hit 500 they are retired, no matter how they feel. Short of that if my legs start to feel unusually beat-up after a run, the pavement starts to feel harder or the connective tissue on the bottom of my feet feel strained, I consider the shoes for retirement. With models I have worn in the past I get a good idea of how long they last and pay special attention when they are close. Some people also feel the strain in their knees. Anytime a pain or overuse injury develops for no apparent reason, think about the age of the shoes.
2) There are three basic types of road shoes: motion control, stability and cushioned (with variations and different degrees in each category). Motion control shoes are generally best for runner with flat arches and those who overpronate. Stability shoes are good for medium arches and those with mild over pronation. They are a mix of motion control and cushioning. Cushioned shoes are good for neutral runners who do not over pronate. They only provide cushioning without extra stability or motion control. I generally wear stability shoes, but have been told I could wear cushioned shoes. If you do not know what kind of foot you have a good running speciality store with experienced staff can often help. From there it is a matter of trying shoes to see which feels right. For me, certain New Balance and Mizuno shoes feel best. I find Reebok and Nike uncomfortable. It is just the way my foot is and has nothing to do with the quality of the shoes. Any discomfort in the store will be magnified several times on the road. So, don't get a pair assuming they will be better when you break them in.
Thanks. I've seen some advice on the web about shoe selection but it still seems a bit mystifying. Relatively early on, I also found that I was buying shoes that were too tightly fitting and this caused pain and runner's toenail - this went away when I switched to one size larger than I normally wear.
ReplyDeleteI'm finally getting back to Bangkok - leaving DTW this Wednesday - so I hope to get back into more of a running routine - the intense heat is good training for longer distances in more temperate climes.