August 3-9 Efficiency

 August 3 Rest

August 4 13 miles

August 5 Rest

August 6 13 miles Around Gaston MS

August 7 14 miles Around Gaston MS

August 8 21 miles Around white rock to Baylor loop

August 9 20 miles Around white rock to Baylor loop

Total 81 miles

Overall the week was good.  Allergies and heat are still a issue but like with any challenge I'm learning to adapt.  Fatigue was an issue, but I'm learning to slow my pace and focus on how my body is feeling.  Calf was sore this week but after massaging and stretching it seemed to get better.

Repetitive Motion

Like any sport with repetitive motion technique is important.  For example in the game of tennis if one is to overuse the wrist in the hitting motion which is common you will likely get tennis elbow.  Same goes for running and unbeknownst to most it starts at the top.  So for most adults the head weights about 5 kg or 11 lbs. It is common to see things like head bobble, head tilting, jaw clinched, or head to the side.  When your head is at the different angle it takes your body with you.  If you just go and observe runners you will see how the head influences the whole form.  One thing that I've learning is  that it starts at the top and relaxing especially when going at a high speed is crucial.  Many runners falsely believe that by moving head, clenching jaw, and so forth will increase the forward movement, but the opposite is true.  One of my favorite runners that I look for almost perfect form is Bernard Lagat the ageless wonder, even as a masters runner he is still running competitive times.  From the metric mile where he has is one of the best time of all time ; to the marathon which he has run well.  Since I was a kid I saw Bernard compete and his form is very efficient.  Head forward and relaxed looking 10 meters ahead, jaw opened and relaxed which helps with breathing and airflow.  Then the rest of his body is just emulated in his form.

Running Efficiency

This brings me to write about running efficiency.  This can be described in many ways and has been talked about by others in many different dimensions.  In laymen's term running efficiency refers to the energy used while you run.  The less energy you move per stride the higher your running efficiency. The more energy you use in things other than moving forward is your running inefficiency.  Things like moving your arms sideways instead of forward, the back and forth head motion as previously, hunching your back are just some examples of energy used that will not help you move forward in your running.

Other people have talked about strides per minute and have advocated for a certain stride frequency such as 180 steps per minute.  In my opinion stride frequency isn't as crucial as your head posture.  But other people really focus on the stride frequency so certainly not a golden rule to it.

Over the years I learned that the most important thing to running efficiency is looking effortless much like Bernard Lagat.  Obviously it's easier said than done as fatigue tends to decrease your running efficiency.

Practicing Running Efficiency

So then the million dollar question becomes what comes first the chicken or the egg?  In my experience putting in the miles and being consistent go hand in hand with running efficiency.  The mileage and consistency forces your body to adapt to fatigue and in turn helps you to better adapt to the mileage.  This is especially true in longer distance events such as the marathon.  In short if you want to be more efficient focus on your consistency and time on your feet or mileage.  This will force your body to adapt and in turn be more efficient over time.  

Overall the week went well. August is the hottest month of the year and the heat is definitely not easy but consistency is key as with many other things.  For most of the year now I have stayed around the same mileage and I'm trying my best to stay consistent in probably the toughest month for training of the year. Thank you for reading and all the best!