Trail Run

Went for my first trail run last night led by fellow Highland Strider, Dom Naples.
the group was decent size and included  Dom, Jim, another Mike, Julie, Pat and Ted. We ran at Crane Swamp in Southborough /Westborough.
Here is what i posted last night:

 Ran my first trail run at Cedar swamp with the running club , asthma is still killing me but I 


finished ! The view at the top of Cedar hill was beautiful!

4.1 miles in 50 minutes

Just a slight strain in one ankle!

Time for a bath and final tick check


Looking forward to next week!

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Why We Don't Walk Anymore | Mark's Daily Apple

Why We Don't Walk Anymore | Mark's Daily Apple

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Update

Well I got the cast off last week and it is nice to have the hand free again!
Two fingers are pretty stiff !
So we had a busy weekend helping a neighbor lay out a deck
I did not do too much hard labor but my knee took a tweak from jumping up and down from the ground and scaffoldhbor lay out a deck
No running until sat see how it feels How are you all doing?

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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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