I have a race coming up — 10k on the flat roads of Surfers Paradise this Saturday morning. A 6:30 A.M. start — not my favourite time of the day to unleash a cold, creaky body into the fray of a fast race. I should awake a couple of hours earlier. Yes, that might work. In 2010 I ran 49:26 but wasn't in the aerobic shape that I am this year. Back then my 10k local runs were at 750 heart-beats per km or higher — now they're consistently around 700. I should be good for around 680 in a flat 10k race so that indicates a possible time of 45:20. I'd be happy with that. I haven't had a serious race in a while so I'm keen to play ball. At least I've never missed out on the chance to play ball — like the women marathoners of the '70s or women steeplechasers of the '90s.
Joanie is 55, runs 70 miles a week [I saw this on Jeff's blog]
A couple of interesting images have shown up on Twitter: stills of the foot-strikes (captured from high-speed video) of every competitor in the U.S. Olympic Trials 10,000 metre races — men and women. The variation is quite incredible: there is heel-striking, toe-striking and mid-foot striking — all from elite (fast) distance runners. I think it shows that how the foot first makes contact with the ground is the least important aspect of running form. Forget about foot-strike. Think about hip extension, body position, relaxation and cadence if you wish to improve your running form.
The foot-strikes of elite 10k runners is somewhat variable