Rhythm of the Run

This past Saturday marked a key point in my training. I completed 13.2 miles so technically, I am half way to my goal.  For me, the real accomplishment was finding a rhythm in my stride.  My per-mile-pace varied by no more than 10 seconds during the entire run.  As an added bonus, I ran about a minute per mile faster than my average runs through out my training.  (only 27 seconds from my goal pace of 10 min/mile)

Based on the work that I have put in, this does not make sense. I have not been consistent in my training (Up-Downs), workouts have not included “speed work”, it was raining during my run, I could not find my phone arm-band or my “CAT Sweat Hat” (More to come on this in a future post), forgot body glide on my feet again … in other words, conditions were not optimal for a great run.  So what could possibly have made that kind of difference?

Rhythm …

During my initial recovery, one of the major goals of my physical therapy was to walk without a limp.  Hmm … Have you ever thought about what is actually happening when you limp?  More specifically, what is causes a limp when there is no pain? Although I had suffered multiple ankle sprains, broken toes, and muscle pulls, but once the pain was gone, the limp was gone as well so I never really thought about what caused my limp.  Since I was limping significantly, yet was not in pain, I had to ask, “what in the world is a limp?”  Mark my physical therapist admitted that no one had ever asked him that, but that it was a very good question (He was probably just humoring me)


So let me “sum up”.  My left leg was more weak and less flexible so my left leg “push-off” could not propel my body as far forward as my right leg.  Basically, the length of my stride was different.  Not only was the length different, but the amount of time between steps (beats) was different. So “stepstepstepstepstepstep” became “stepstep,stepstep,stepstep”.

As I learned to walk again, I concentrated on that “push-off” to even out my gait.  My limp became nearly imperceptible when I was walking.  I could still notice it when I was tired, but for the most part, I seemed to walk pretty normally.

IpodIn the past, I did not run with music. I ran in the quiet of the morning with just my thoughts and the rhythm of my breath and my the pounding of pavement to keep me company.  As I began my training several months ago, I decided that I would join the ranks of millions of other runners and stick in those headphones.  I formulated a good rock & roll playlist and off I went.  For those who do not follow my runs of my Running with the Footman FB Page, let me provide a sample; “today’s run was hot and slow, but I made it through”.  I have struggled with my pace and my endurance with the exception of two runs; a 7 mile run with Travis and an 11 mile run with Eric from TeamLLF.  Both of those runs went well because I allowed them to set the pace. (both are musicians and Travis is drummer who runs to a geeky click-track).

Last week as I began ran without the headphones when I ran late at night by myself and listened for the first time to my breathing and foot strike.  I was disappointed to realize that although there was a rhythm to my gait it was not correct.  stepstep,stepstep,stepstep.  This was not good.  I went back to my music and realized that my playlist had no consistency. Obviously this video  is not the answer to finding my muscle memory.  How was I going to get back into my running groove?

Amazing stuff this internet.  I was able to find a playlist made for my target pace!  It is a very eclectic mix, but I found that with very little effort, I could orchestrate my left foot push-off into the mix. Wow … what a difference a good kick drum can make (again this video link is not an example of a good kick drum).

mixingIn one of my other lives, I sit behind a live sound mixing board.  After 20 years of trying to mix musicians, I have found that if that rhythm section is not tight, nothing else can pull together that band.  That drummer and bass player are the glue that holds everything together and they can make or break the set.  An like the video at the top, the tempo that they set and maintain is crucial to the mission of the band.

I find myself out of rhythm and “limping” through much more of my life than I would admit.  Nothing seems quite right.  I know that I am going the right direction, but it does not feel like I will ever get there. Fatigue sets in early and hangs on and I can’t seem to pull it all together.  I really need a good rhythm section to hold this life of mine together and straighten out my gait.

“And he is before all things, and in him all things hold together. And he is the head of the body, the church. He is the beginning, the firstborn from the dead, that in everything he might be preeminent. For in him all the fullness of God was pleased to dwell, and through him to reconcile to himself all things, whether on earth or in heaven, making peace by the blood of his cross.
 And you, who once were alienated and hostile in mind, doing evil deeds,he has now reconciled in his body of flesh by his death, in order to present you holy and blameless and above reproach before him, if indeed you continue in the faith, stable and steadfast, not shifting from the hope of the gospel that you heard, which has been proclaimed in all creation under heaven …” (Colossians 1:17-23)