Yesterday after work, my running store Big River Running hosted Mizuno's "Run With Us" campaign which is pretty much a mobile running tech lab designed to provide expert analysis and recommendation for runners of all skill levels. It features a grand scale technical van housing a couple of Mizuno’s state-of-the-art "Precision Fit" terminals where runners are provided an innovative and thorough biomechanical analysis of their foot type and running needs. The "Precision Fit" procedure determines which type of running shoe best suits the runner’s foot type, running style, and running goals. Runners are also given a chance to "test ride" footwear and go for a run with a Mizuno program coordinator knowledgeable about the biomechanics of the foot in motion to provide expert advice tailored to the consumer.
Pretty cool stuff actually, so Pat, Crystal, Stacy, and I met up after work to give it a whirl. The Mizuno people had us step on a little terminal which sort of resembled a really fancy scale. There, we gave our physical information to put into the computer, then we did a few drills such as balance exercises and squats to determine motion analysis, then went for a walk outside so the Mizuno people could take a look at our strides. After a few minutes, the computer spit out a report for us that gave a ridiculous amount of information. Here are the highlights of my report:
Foot Rotation: The foot clearly rotates outwards during movement. This causes the heel to pronate.
Foot strike while running: If the heel makes first contact with the ground during a normal running strides, the individual is categorized as a "heel striker".
Flexibility in the upper ankle joint: The deep squat position was achieved with ease, this indicates normal flexibility in your upper ankle joint.
Static leg axis: Under static observation a 'varus' leg axis was determined (bow-leg, genu varus).
Dynamic leg axis: Your static 'varus' leg axis inwardly rotates during the dynamic mid-stance phase. This causes high rotational forces between the tibia plateau and the femoral condyle of the knee.
Recommendations: During the stance phase, you slightly over-pronate. This occurs as the foot collapses medially more than is necessary on impact and throughout the stance phase. Consequently, your optimal footwear must offer additional stability and support to the foot. You may benefit from an orthotic if there is not a shoe that will adequately control this slight over-pronation.
So the moral of the story, I over-pronate and I'm slightly bow-legged (wtf?!?!)! But it's true, and I saw documented proof on video of this - me versus normal. At least I'm more flexible than Crystal! (she is going to kill me for that remark) Afterwards, stayed in the area and went to McGurk's, a bar/restaurant in South St. Louis which has an amazing patio and a very popular place to eat/drink in STL. Had an awesome dinner (complete with appetizer and dessert!) and great company not to mention good weather, and headed back home. Stopped at the Maryville YMCA to sign Crystal and I up for the 5K race in a couple weeks - looks like a smaller race, and I am pretty familiar with the surroundings so looking forward to running a good time and hopefully placing in my age group!
Got home at 8:45 p.m., forced myself to go do my track work, which Crystal had proactively already done earlier that afternoon. The workout was a full ladder - (400,800,1200,1600,1200,800,400), and the plan was to hit the first half at 5K pace, then pick it up on the tail end of the ladder. Was eyeing the mile and curious to see what I could hit, so wanted to save a little for that and give it a somewhat decent effort. Weather was 75 when I started, and not very breezy which made the evening very humid - ugh. Wasn't feeling too hot when starting, so did a warmup hoping to loosen up. First 400 was ok - didn't put in too much effort, cruised through it. The 800 was getting a little tiring, but kept up the pace I wanted. 1200 was better than I thought it would be, but could feel my legs were already getting tired. At this point, had taken very minimal breaks in between the sets, mainly due to the humidity and I was insanely sweating! The mile was good - felt strong, didn't take it out too hard and kept a controlled pace. Put in good effort, but not too hard. Took a little break after this, then finished up. The 1200 coming in was actually my hardest one, just felt like it was taking forever. Picked up the pace a bit overall, wanted to hit fast splits coming home. 800 was harder, but last lap starting talking to myself to try to relax. 400 - awesome. Had dead legs, but hit it hard, and totally coaxed my body into gliding through the finish with hard effort but not all out. Splits were all good, executed the workout to a T. Very pleased. Cooldown and stretching afterwards. Total mileage: 5 miles - splits were: 1:27, 2:57, 4:25, 5:46, 4:19, 2:46, 1:12.
Legs feel surprisingly good right now, prob better than yesterday which is a good sign :) Was considering switching my long run to tonight, but not sure it's a great idea. Will probably do something very easy tonight to help recovery, then try to suck it up with the New Balance Running group this weekend in Chicago.
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