Firstly I've begun consulting a professional for advice on my running technique and training tips for Goruck. Hi Sarah! I'm confident that this will greatly reduce my risk of injury and most importantly keep my head in the game during the run. Technique is a big focus for me as well, but as my trainer pointed out, with the weight I'll be carrying I won't be able to worry too much if at all about maintaining perfect form.
I buckled, finally, and got another pair of shoes to be used in training and for the event itself. They are New Balance 890s and I knew I wanted them the moment I took them for a jog outside the store. The fact that they are neutral will help me develop my own sense of my form and not over-influence me in one direction. The weight of the shoe makes a huge difference as well. I was used to trudging along in my RocLites by inov8 which weigh in at 312 grams, or about 11 ounces. The 890s are 9.7 ounces which doesn't seem like a big difference, but it's definitely noticeable. The New Balance website does a good job of illustrating the difference a few ounces can make in the long run--pun very much intended. So my old RocLites will be set aside for trail running and my 890s take the forefront. The only thing left to do is see how they perform in the rain and submersion to judge water-retention, and then to finally break them in after another 15 miles or so.
Speaking of mileage, here are the data from today's run:
My heart rate was generally under control and I felt light and strong for the majority of the run. I wasn't experiencing cardiovascular exhaustion by the end of the run, my desire to stop came mostly from muscle soreness. I did buy a foam roller from the running store as well, so I'll be using that often.
Tomorrow will be a light calisthenic/recovery day then I expect I'll do a light run (4-5 miles) on Friday. My trainer suggested I do 4-5 mile runs on Monday and Friday, and a longer run on Wednesday (6-7 miles) and then progressively increase the Wednesday mileage to a point while keeping the Monday/Friday distance the same. I'm still planning on a weighted run on the weekend, but I might substitute that for some weighted lunges around the block since that seems to be particularly important.