I tried picking my heels up...: ... and this... - Bridge to 10K

Bridge to 10K

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I tried picking my heels up...

... and this happened! I chose a very flat route so no hills to worry about. I think I managed to kick my heels maybe about 60% of the time. I really have to focus on doing it though, so it's going to take quite a while for it to become an ingrained habit. No increase in cadence but I was well chuffed with the end result.

Written by

simonwilliamstutor

Graduate10

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16 Replies

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Curlygurly2Graduate108 years ago

Cor! Well done that man! Wish it worked as well for me!

OldflossAdministrator60minGraduate8 years ago

Yeay! Well done you!

ju-ju-Graduate108 years ago

Wow that's a really fab time.... Sounds like the heel kicks worked!! I must try this...

Sandraj39Graduate108 years ago

Goodness me Simon, another PB! You are doing something very right, and I would like to know what!! Seriously, this is more than just kicking your heels, surely?! Big well done🙂!

simonwilliamstutorGraduate10 in reply to Sandraj398 years ago

I really wasn't going for the PB until about 6km in when I still felt pretty good.

The other thing in my head throughout the second half of the run was an article in this month's Runner's World which was looking at the role the brain plays in making us stop when things get really tough. The central governor theory was discussed amongst other things. It's a very detailed article and I haven't quite taken it all in yet but well worth a read.

Anyway, I took 5 breaks in today's run - 3 of them were enforced where I paused my watch (I'd have been run over otherwise) and the other 2 were very short walking breaks. The second of those was just 5-10 seconds and I felt really guilty about it so that's why my last km was relatively quick - 5m4s compared to my fastest km of 4m55s. The last km I was just trying to picture where the end of the 10km would be and tried to get there as quickly as I could... I was also desperate to see what my new watch would say when I broke one of my PBs!

Sandraj39Graduate10 in reply to simonwilliamstutor8 years ago

Mmm, mental strategies are so important. I haven't heard of the central governor theory - might take a look at that. I have had a mixed bag of runs recently. My pace hasn't really dropped off (with the exception of my weekend run which was just a bit rubbish from start to finish!) but feel like I am working harder (may be the muggy weather?). Also, think I need to re-focus on my strength and flexibility too in order to push on a bit.🙂...Maybe I just need to buy a new watch though!😉

stecalGraduate108 years ago

Well done great time

B0bPGraduate108 years ago

Brilliant, well done.

I'm looking forward to the day when I can concentrate on improving my form with one goal at a time.

Currently I'm trying not to slip over in the sweat I produce 😜

Bazza1234Graduate108 years ago

What comes first - the chicken or the egg?? Does lifting your ankles ( backwards) result in a faster pace - or does a faster pace result in a lifting of the ankles??? I read ( and personally believe) that it is the latter.

simonwilliamstutorGraduate10 in reply to Bazza12348 years ago

That thought did cross my mind. My cadence was actually slightly down on recent runs - I averaged 157 steps per minute compared to 158 in other runs. I noticed my toes a lot more in today's run by the way, so maybe picking up my heels resulted in a slightly longer stride length or just maybe it's increased efficiency which allowed me to maintain my pace a bit longer... who knows!

Bazza1234Graduate10 in reply to simonwilliamstutor8 years ago

as long as it has worked for you!

boptillyoudrop49Graduate10 in reply to Bazza12348 years ago

This is my experience too. You naturally pick up your heels when you run reasonably fast. It feels contrived and unnatural to me when I'm running slowly.