Im back. “fingers crossed”. Knock on wood, any superstitious or voodoo magic to keep
running…
By August last year, I was frustrated. My achilles injury was not getting worse and I was
doing modest rehab exersices, heel raises. I needed the heart pumping a little faster than
getting off the couch for a drink. I retrieved my Trek road bike from the garage wall and
went for a ride out toward Halswell along Cashmere road. 14 K.
Through Sept to Dec I road twice a week. I eventually made the excersice out to Tai Tapu
and Back. 36K
In November with time off running, the heel raises began to not have symptoms of pain.
Yay. My last visit to my Sports Physio was a test on my progress. “If it dosent hurt you
should try running now”.
So on my summer week away to Kaiteriteri, in January, I started my training. 4 times 2
minutes with a 30 second walk between, every other day. Bugger me, almost a year
without running, it was a start. I did two more rides in January, the running would be the
goal now.
During April I was running 3 times 6 minutes. In May I took the daring leap to run 3k
without stopping. Im happy to say I am comfortable running for 36 minutes non stop. 3
times a week.
I notice little aches and pains and fear the worst. But nothing has failed so far. I do tiny
adjustments to my insoles if needed. I have been doing modest stretching and strength
work for my core, hips and glutes.
I have set very simple goals for the rest of the year. I feel myself getting fitter running and
will be very slow and methodical increasing my time and distance. I would be great if I can
run for an hour as my training for the day, 3 times a week by December.
Running makes you feel good. Injuries interrupt that enjoyment. There is so much to know
about how you can be less prone to injury. I know now, age will be a stress to note, and it
takes longer time for repairs. Following the recommendations of trusted therapists, and
patience should overcome the setbacks.
Now for something new.
The running shoe ecosphere has had some amazing changes in it the last 12 years I’d say.
From the 5 finger Vibram barefoot shoes, minimalist to Maximal 50 mm stack height and
the addition of carbon fibre plates.
The latest is the chemical composition of the midsole, which was dominated by
compression moulded EVA, to Boost mini bubbles, now to Peba and its foam derivatives.
It could be argued this is one of the main reasons race times for the longer distances have
dropped considerably.
Running shoe sales with these new components have been rising for more than a few years.
The best known brands are trying to out tech each other. The holy grail, 100% energy
return at the lightest weight. Their testing is hitting mid 90’s.
The tip I would give to us mere mortals, is if you have a special Personal best to shoot for
then ideally the best Super Shoe would do the following. Your foot would fit as perfectly as
possible over the foam and plate of the shoes midsole. When you test this shoe at your
intended race pace, the shoes features should enhance your gait so you achieve the
designed benefit. All this can be affected by Stack height, Offset, Foam composition, shoe
shape, plate placement and stiffness. It should feel comfortable.
The daily trainers for most of us see big improvements in weight, “bounce” , and durability
of the cushioning.

I will be trying the new foam in my new shoes as I head for the goal in December.

JC