Technique, technique, technique. I'm focused on improving my running form now, specifically in minimizing my tendency to heel-strike. I've been reading articles, watching videos with slow-motion analyses of the form, and just generally learning what I can about the theory.
I resolved to tailor my run today into something hinging on proper form instead of brute distance or weight. I went out with my hydration pack and my Vibram TrekSports so I felt light. I've run with my Five Fingers before, but never at quite the distance I did today; my previous bouts were short-distance (~1 mile) on the indoor track at school.
Here are the data from the run:
Lap 1 was the first half of the run, Lap 2 my trip back, and Lap 3 was my walking and stretching after the run. I maintained what I believe to be proper form for about 3/4 of the run, but ended up finishing the route still running, but with poorer form.
As I said, distance wasn't my main focus here, and I did stop occasionally - as you can see from the spikes in Pace - to stretch or get a feel for how my calves were holding up. This particular muscle group troubles me as I am running this way. I consciously critique and adjust my form as I run, trying with each step to land on the ideal and seemingly imaginary "midfoot" and roll into the toes. This seems to put undue strain on my calves. This might just be a result of my muscles not being used to this kind of movement.
In addition to the foot placement I am also meant to make a pedaling movement with my legs as if on a bike while bringing my heels up to my backside after each stride. It's a complicated motion and I found myself thinking while I was running: "I wish my track coach had done some work with the team to establish proper running form". Admittedly, as I was a pole-vaulter, I didn't do much running then and the running I did was all toe-striking long fast strides anyway. Still, I think any athlete whose sport involves running would benefit enormously from developing proper running form early on.
I'm looking into a Personal Trainer who might help me to correct my form. Strength training is still taking the back seat, and might have to remain there until after Goruck. The coming weeks will see TrekSport runs focusing on form, long unweighted runs focusing on endurance and distance, and long weighted runs focusing on mental grit and stamina.