Slowly through the mist

This week I'm starting to increase the distance a little after a step back last week. The basic half marathon distance felt to be the right point so long as it was done gently. I made a great effort to start very gently (not all that difficult as all my joints were stiff) and to aim for an even pace. I did very well on the effort aspect as illustrated by my heart rate.

Pacing was fairly consistent but I should have been a bit faster in the second half to match the downhill gradient and give an even GAP. I was held back a bit by discomfort related to my right ankle, I feel it was tightness, or even mild cramping, of the peroneus muscles as it was a few inches above the level of my shoes. I'm going to the physic on Monday so I can hear her opinion.

I'm gradually coming to the decision my right ankle is irritated by lengthening of the muscles as much as the edge of the shoe. That is a low heel drop shoe is part of the problem.

Ankles and the woods

Since the minor sprain of my left ankle nearly 2 weeks ago both ankles have been a bit delicate. Seemingly I have started to irritate them again with the edges of my shoes. The Red Brookes shoes were especially bad on the run to the circuit class and I threw them off the minute I arrived. The circuit was mostly abdominal muscle work so I didn't miss shoes  on the whole.

For today's 10km-ish (it was nearer 9km in the end) run to be gentle to my ankle I wore the low cut Runnegade shoes. This distance seemed to be fine and they weren't irritating. I think this confirms the the problem with these shoes is not the neoprene cuff but their reduced heel drop. Hopefully I'll gradually get used to it.

Too little heel drop

There's been a fair bit of rain in the Peak District, although nothing like as much as in the Lake District. The paths are muddy so for this afternoon's run I thought the ASICS shoes would be best. I planned to run very steadily up to Oxstones for the sunset but after about 40 minutes (6km) of ascent it was clear that my left ankle was being irritated as I found last time I wore the shoes.

I had been unsure whether this problem was due to the reduced heel drop of these shoes or simple friction from the neoprene cuff. Well now I'm fairly confident it's to do with heel drop because as soon as I set off downhill the problem largely went away. The heel drop is not publicised by ASICS as far as I can tell but a few reviews put it at just under 6mm.

There's quite a good article here relating peroneus injuries to forefoot striking and minimal shoes. A low heel drop shoe is simply a mild version of that - basically encouraging the muscle and tendons to work at a longer length than they are used to.

So now I know that the shoes should currently only be used for 5km or so and that I need to transition into them for longer runs. It is perhaps noteworthy that the shoes are marketed for obstacle race use, not ultras although the manufacturer's blurb says "You can take on half-marathon distances...". Ultimately I think that I do want to be comfortable in lower shoes as many trail and fell shoes are going that way so I need to persevere.

Just beyond the woods

After the Intro UTPD I've been keeping running at a low level to try to get some recovery in my ankle. Earlier this week after the orienteering (which itself came a day after ankle exercises) it was sore and I felt I was heading backwards. Surprisingly though after running to circuits and doing a fair few bare foot exercises the ankle was loads better. That was clear whilst walking gin and out of work too. So perhaps it improves with 'low drop' effort?

This morning I trialled that possibility by doing a slow loop, though the woods and just beyond, in the Roclite 295s that have only 6mm drop. A month ago I suspected that a recce run in these shows around Win Hill had upset the ankle, but this run was on a different scale. Shorter and nothing steep!

The good news is that the ankle felt fine during the run, my toes didn't seem so disturbed and now, a few hours later it is still OK. I have done some rolling and writing this has just reminded me thatI should roll the plantar fascia with a tennis ball.