I have been trying to improve my speed, tough as we get older.
We are  told there are a few things to work on.

Stride
Flexibility
Endurance( running the longer runs at a slower pace)
Speed work

Here is an article from Runners World on shortening the stride!

Enjoy !

More Evidence Favoring Shorter Stride

April 14, 2012 11:10 am
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By Amby Burfoot

A new study from Japan's Waseda University adds to the growing evidence that a slightly shorter running stride is better than a longer one. The Japanese study found that, when runners increased their stride frequency by about 18 percent, while holding their pace at a steady 10:45 per mile, they registered lower loading rates and impact forces. Conclusion: A shorter stride "may be practical in reducing the risk of developing a tibial stress fracture by decreasing lower extremity loading variables."

In March, researchers from the University of Wisconsin published a paperreporting similar results. They suggested that the shorter stride could help runners who have problems with knee pain.

Lower impact forces could also make you a more efficient, faster runner, at least in distance racing. Norwegian researchers found last year that impact forces were inversely associated with running economy at 3,000-meter race pace. That is, the harder you hit the ground--due to a bouncy stride, or to overstriding--the lower your running economy. Running economy is believed to be one of the strongest factors behind distance-racing success.

Asics Gel-Kahana 5 High-Performance Running Shoes

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Strong Minded at Runner's World

Strong Minded at Runner's World

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Strong Minded at Runner's World

Strong Minded at Runner's World

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Good Luck at Boston!

Good morning Striders,

Tomorrow is the big day for six Striders who will be running the 116th Boston Marathon – we will be tracking them and reporting results.  The Super Six are:

Gary Cattarin - 1520,  

Danny Milton - 9398, 

Bernadette Noel - 24290

Michelle Symonds - 25823, 

Keiko Tanaka  - 21358 and

John Tanner - 9946

For Bernadette, this is her very first marathon and by the time she passes the halfway point, it will be her first half – so how’s that for taking on a big challenge???  Your friends in HCS wish you all the best - may the wind be at your back!  Drink lots of water out there!  We’re proud of you!!

Didya know that you can track the Super Six on line using AT&T athlete tracking system.  Please visit http://www.baa.org/races/boston-marathon/participant-information/att-athlete-alert.aspx.  You must sign up not later than today and you can track up to 5 athletes.  Have their bib numbers handy when you sign up.

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Running update ~ 5 minutes !

5 minutes of FATE!

Hey Friends busy Mike here, Started a new job with 8 fingers on April 2nd.Here is the story:

Okay I needed to give blood on the 28th at 6pm , so you can't get a workout in after that per Red Cross guidelines.

So I got up at 5:20 and was out the door by 5:45 to tun 4 miles , I had been eating bad since I accepted the new job and gave notice at the old place. I had been there 4 years, had a lot of respect for the people there just need security and more money! Stessed, melancholy , uncertain etc...

So instead of losing weight I was gaining! OH no , I don't have bigger pants anymore. I was five minutes past my GET UP deadline but needed this run for all of the aforementioned reasons.

I should have stayed in BED...

I ran up the hill to Forest St and continued on Williams past the ballfields towards town proper

( East). There are three fields there, and the town allowed them to put guardrails against the road, no shoulder or sidewalks! It is a beautiful country road with Lake Williams and the courthouse on the left and farms and fields on the right , old country road like I said, the sun comes up over the City of Marlborough and is beautiful on these runs!

Anyways I was facing traffic going by the first field, when I see a police cruiser turn his lights on a 1/4 mile ahead to pull a car over. The Car stops and then creeps towards me. Now I am in full night gear, reflective hat, gloves , jacket; blinking armband and a six LED headlight. The car pulled into the driveway where I was trying to get out of his/her way. I have been pulled over for speeding in the past so I know people can panic. I was blinded by Police lights and went into the driveway to go around the car on the inside of the guardrail, you never know what would have happened had I stayed on the road and tried to go around them:

a) the car could have ran me over

b) the Cop could have came out with gun...

Anyways I ranb imnto this driveway, not fast at that point I'm sure and I tripped over a curb.

Not sure how I fell , I had reflective gloves on too. But when i got back up went past the two cars, the cop asked if I was okay I said yeah I guess. I wnt over the guard rail got afew steps and took my glove off, finger bent slightly and hurt like a mother. The Cop said are you okay?

I said no I broke my finger. He said do you want an ambulance I said no I need to go to work after I go to the hospital , so i walked/ jogged home and showered, dressed and did so. I did call the Police for a report, he came to the hospital , and was po'd at me, I said hey I have a badly broken finger through no fault of mine and will incur medical costs that I don't want to pay.

Hand was swelling up badly at this point.

I was there for 4 hours, a bunch of X rays, Yep broken pretty bad a base. I had Novocaine and the doctor and a nurse reset the finger. they put a long soft cast on the two finger 4th& 5th digit.

BTW my wedding ring finger was swollen pretty bad too and badly bruised, good thing I took the wedding band off before the hospital!

I had to go to an Orthopedist the next day for more X Rays and he put a metal splint on it. I had an appointment last Thursday the 5th and he was able to see more as the swelling was down a lot, he said my finger was still off 60 dgrees at the base and i would have hook finger if left alone. They scheduled surgery at 8 am the next day Friday the 6th and i had anesthesia , the whole ball of wax, missed an entire day of work

I woke up with this, tough missing a day on my first week of the new job .

Anyways 5-6 week to recover, running a little bit , but my push-ups and pull-ups will be badly setback again all because of FIVE darn minutes! Not able to complete simple tasks at home yardwork will have to wait...

Scared to run hard now twist of fate!

Keep bringing it, glad to be alive and breathing good breaths

I will!

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UPDATE BROKEN FINGER

Hey everyone it is two finger Mike here

bummed that I can't lift weights for few more weeks I was just getting back to BIG Business too!

Way to go Paul with the pushups, I need to see how I can modify pushups or bench presses!

I had to go for Surgery to have the knuckle / finger joint "reduced"( yesterday) it was off by 60 degrees, I need to contact the insurance company of the driver who caused this!

The bills need to be a 5000 by now!
I have a report from the cop who pulled the car over so that is a start!
This old guy wAS GETTING COMPLIMENTS in the Hospital with my 48 BPM heart rate in the hospital bed!

New job is cool , love the responsibility, they don't have an office for me yet but the painters were working away on a couple of new ones . here is a pic or two!

Be good all I will RUN carefully a couple of times this week to keep in shape!

Happy Easter all

love ya Mike

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