Now it's taper time. To compensate for the decrease in hills and distance, I'm putting a little speed into my life. All legal, of course! The speed is a nice way to keep burning a decent number of calories whilst running less (I eat non-stop as it is now) and keeps the legs feeling good.
|Coming in for a landing!|
I ran a PB! 20:32 was my fastest ever (track) and I ran 20:10! Naturally, track is slightly slower than road since you have to turn more, but it wouldn't make this much difference. The result was very encouraging towards my hopes of going for 50k W40 records in late November (after more speed work and dropping a kg or two, of course).
For now, I'm back to enjoying my TransAlps prep.
I found a few minutes to poke around the research for any gems.
One paper that's just come out suggests you might want to take a pocket knife to your shoes and carve some holes! This just came out in Medicine & Science in Sports & Exercise (Franz, Wierzbinski & Kram, 2012) and is titled "Metabolic Cost of Running Barefoot versus Shod: Is Lighter Better?" It's been known for a while that every 100g added to shoes increases oxygen uptake during submaximal running by 1%. But there was a question of whether this had anything to do with foot landing/striking patterns - after all, put most people in shoes and they heel strike.
|Generally, this might mess with your running speed more than shoe weight!|
They then took their data and worked backwards....at what ideal weight would shoes be (for these 75kg 179cm runners) where the metabolic demand would be lower shod than barefoot? The answer: 129g.
|Be Prepared! Such good advice for an ultra runner.|
But I'll stick with my racing flats and speed work, even if I can't get precise predictors. The arrow is wide, but I can see what direction it points ;)