w/b 13th march

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Can shoes make you faster?
 
A recent study has suggested that just a 100g difference in weight can make around 0.8% difference in speed. This doesn't sound much, but that means 3:01:25 rather than 2:59:59, 3:31:40 rather than 3:29:59 or 4:01:54 rather than 3:59:59 for a marathon – enough to feel gutted!
 
So don't wear shoes – that would save weight?  Yes, but cushioning helps running efficiency by a similar amount.  Consider – you can run quicker on the track than on the road because of this cushioning effect.
 
So are there any features on a shoe that mean you will run faster?  Yes – wear.



Plan of the week
Mon (7:30) - 800's.  Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits.  6 reps.
Wed (6:30) -  Track, 5K session.  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30) - Tempo, Lancaster Park.


I am afraid that I am away on Wednesday and Thursday.  I hope to be running on Monday.