3-N-1.....Baby Fall Down and go "BOOM!"

Have you ever just had a day when you wanted to hit the REDO button?  I should have known my Saturday long run wasn't going to start out right when I got all the way to the trails and hadn't had a full cup of Joe!

In all my years of running, I believe I experienced just about every blooper possible, all in one day...... Here is how it all went down.......

1. Despite not having had all of my coffee, after about 2 miles in and 1 mile from the nearest port-a-potty, I experienced a coffee stimulant attack which I had to take care of immediately..... in the woods!  I was fortunate to have a great look out guy in my husband, however, he thought it was funny during my attack to warn me of all the fake runners that he saw coming up upon the secluded ditch I'd found to manage my business!!! Needless to say, everything came out all right....PUN intended!
2. The next blooper involved the picture above.....I got to the next port-a-potty and thought I'd stop just in case.  Well that took plenty of time off my run and I wanted to get going and took off to catch up with the rest of the group and redeem some of the time I'd spent in the woods!  After successfully leaping over several mud puddles, I tripped over the smallest twig in the world and in slow motion fell forward onto one knee at  time and then each elbow!  I don't think my chin hit the ground, but I swear, I suffered a mild concussion!  My buddy Maria watched in shock as I fell not knowing if she should try to catch me or scream for help!  I laid there for a while, not believing it was happening!  I told you I should have known something was up!
3. Oh, but wait, it gets worse....after all of that stopping my momentum for running was shot!  I really wasn't feeling it, but we kept going.  We were not paying attention however to where we were going and then successfully got lost on a trail that we have run I am sure 50 times before!  I knew I should have hit the REDO button!

I am not sure what this Springbok learned on that run, but here are a few take home points:

• Get up early enough to drink your coffee and handle your business at home!
• Watch out for the small twigs in life, they are often the things that trip us up most!
• If you don't know where you are going, pay attention to where you are!  There might be some subtle signs to redirect you back to the right path!

Until this Springbok, _____, trips, falls or gets lost again.......

Mid-foot Strike...The Pretty Feet FORM!

So, yes its been a while!  Sorry, I am very distracted these days by several exciting projects!  But I wanted to chime on to discuss my thoughts about my attempt to augment my running form on yesterday's 10 mile run with my hubby.  I've been doing some online research about the significance of using your mid-foot to strike the ground during a run versus what I have been doing for years....a heel-strike and a hard one at that!  While it was awkward and difficult to maintain this form, I did my best and I must say there were some marked improvements and what I will from now on call, "Pretty Feet FORM!  (I love my new Stuart Weitzman's pictured above; gifted to me by one of my dear line sisters.  (Oo-oop!) Just wanted to show off! :)

I've deemed my newly adapted mid-foot strike as Pretty Feet FORM, because of the following:

1. Freedom: Consistently hitting the ground with my mid-foot instead of my heel, enabled my trunk the freedom to rotate properly and there was a marked decrease in the pressure felt normally in my back after longer runs. I actually felt my core working yesterday.
2. Observation: I observed that I didn't hear myself running.  I am notorious for sounding like an elephant when I run!   I felt light and my footsteps were soft and "pretty!"
3. Rate: My average heart rate during longer runs can vary and get into the high 170's when I am really fatigued towards the end of a run.  My heart rate ranged on this run from 143-155 even though my pace was virtually the same as on other long runs.  I was running more efficiently so I didn't tax my ticker as much.
4. Muscle Usage: My soleus (small calf) muscles are killing me today as a result of my mid-foot strike.  I know I was doing something different because even my high heels felt good today and I normally have to wear flats after long runs because of fatigue and soreness.  (High heels kept my soles' muscles short and un-stretched!)  I know I used more of the muscles I should be using during running, thus is plausible to think more efficiency was obtained.

BOTTOM LINE: I will have to do much more investigating, research and training to see if this mid-foot strike is optimal for me and if it will help me reach my next PR.  Looking good and having Pretty FORM is one thing, but producing better results is another.

Needless to say, I enjoyed my 95 minutes with my husband, no interruptions or distractions....Just the road, our iPods and the sound of Pretty Feet FORM!

Until this Springbok strikes again..Happy Running!