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@mattmikesmom: Way to go! That's how we roll! That's how this team rolls! We're going to keep running, and we're going to keep pushing. It's so good to see that running is bringing out the best in you! Keep that spirit up! 
Mattmikesmom: I'm sitting here reading your post, and tears started rolling down my face! I am so proud of you! And, thank you for giving me the strength to run tomorrow, starting W4. You go girl!
WOW! You are all such amazing spirits. I wish I had time to name each and every one of you and share my thoughts. Basically... if you post on this thread. I am in awe of you and what you are accomplishing.
Special shout out to obxgirl -- so sorry to hear about the layoff. The "wardrobe malfunction" gave me a good chuckle though. Keep on keeping on. We're all rootin' for you.
Mattsmikesmom -- omgosh that was beautiful. Thank you. You've given me what I need to face tomorrow's run. I've been dreading W4 especially after that disasterous end to W3. You've inspired me though.
RWW -- WTF!?!?!??! Are you kidding me? If you appologize one more time.... I'm coming over there to make you run on a beach and then I'm dumping you in an ice bath. We all look forward to your posts and I for one feel honored and blessed that you'd take the time out for us like you do. I think Blue said it best when she used the word "coach" to describe you. I think you're part of the reason for the success and togetherness of this team. You should never feel like you're interrupting or intruding or interfering or whatever silly little "I" words you might have running through your brilliant head.
That being said... could you please post something about heel strikers vs. those who toe run? I'm a natural born heel striker, but hubby says it might be easier on my joints if I try to run on the balls of my feet more. I've been trying to do that, but I notice the arch in my right foot is quite sore as a result. My knees do feel better though. Thoughts?
Everyone else... I consider myself a "teammate" and for that... I feel most honored.
Lanity--- ROLFLOL! Okay, okay, I give. Tell you what, as soon as my back heals up and I get back to running, I'll take you up on that beach run. I'm over on the west coast, and one of my fav beaches to run is next to the Point Arena lighthouse (about 2-3 hours north of San Francisco). Imagine running for as far as you want and never seeing a single other person... just you, the sand, the waves, and inner peace.
Uhmm, the ice bath.... Hey, when you need one, you need one. I've actually sat there reading a book while my legs were recovering from a long trail run. I will agree, though, that first initial shock... Brrrr.
Okay, heel strike vs. fore/mid foot strike. First off, there are a lot of experts out there with impeccable running and academic credentials. I'm just a guy who likes to run, and has found what works for him. That said, I'll try to explain things as I see it, and explain "why" I see it that way.
A lot has to do with how fast you are going. Take walking, your heel hits the ground, then the rest of your foot. Pick up the pace, and your heel still hits the ground, but with more impact. That impact it transmitted directly up your leg to your knees. Most people are over-pronators, meaning the foot "rolls" to the inside as the foot completes it's full contact with the ground (watch the slow-motion film of a runner as seen from directly ahead). This is torque transmitted to the knee as well.
Now, take off your shoes and run in place. Does your heel hit the ground first, or the ball of your foot? Hurts if your heel hits first, right? Your foot and ankle is an amazingly complex piece of architecture designed to absorb the shock of ground contact while simultaneously conforming to changing ground conditions. This is where your toes, the arch of your foot, the tendons, ligaments, muscles, nerves, and everything else come into play to keep you from falling over as you walk, run, skip, whatever.
Now, if you've ever seen a barefoot runner filmed in slow motion, they don't land that way. The foot lands either fore or mid foot, letting the foot absorb the impact with the ground (I saw a film of a guy hunting a Kudu Antelope.. he ran the thing down until it was exhausted, and he did it barefoot. Absolutely amazing.) People are born to run, but modern life has taken us away from that, fashion has given us shoes that have squeezed our toes together, and generally left us in a lot worse shape than our ancestors. Modern running shoes give people a great big heel pad to land on, helping to absorb some of that shock, but it also lets the front of your foot slap into the ground instead of letting your foot do the absorbing of the impact for you as you run.
Problem is, most folks LIKE their nice, cushy shoes, and who's to blame them? But as the muscles along your shin fight to keep your fore-foot from slapping into the ground, the muscles and tendons can be pushed beyond their limit. Now, try landing with a midfoot or forefoot strike. Problem is, most folks are not used to this, and it can be VERY hard on the calf muscles, not to mention that your feet themselves are not used to doing their job in the manner to which they were designed. It takes some getting used to. But, with a heel strike, your foot actually has to "stop", and then go again, while a mid-foot strike lets your feet flow smoother through the motion of taking a stride. And if you look at a true sprinter, they are running on their fore-feet only. It actually increases the length of each stride.
A mid-foot/ball-of-your-foot strike is easier on the rest for your body, but your feet and legs have to get used to it all over again, just like when you were a child. For now, just try to think of it as running "smoothly". Imagine running with your head not bobbing up and down as each stiff-legged stride lets your heel smash into the ground, but rather a feeling of gliding over the ground, your feet almost silent as they absorb the contact of the ground before transmitting it up your legs to your hips. Yeah, easier said than done, but in it's simplest explanation, that's about it. When I find myself changing from a mid-foot to fore-foot strike during the course of a run, my pace actually quickens, my turnover rate picks up, and my heart rate slows down (more efficient stride). However, just jogging around, I tend to heel strike just like every body else. (a lifetime of shoes can be a hard habit to break). I still catch myself doing so, and mentally change from a heel strike to a mid-strike... my knees like it better. And the truth be told, I'm able to react much quicker to a sudden change in ground conditions (gopher hole, pine cone, hidden rock, you name it) when my feet are already striking the ground in the way they are supposed to do, instead of my heel landing first and having my foot and ankle twist as the weight of my body rolls my heel over the hidden obstruction.
And yes, I've done some barefoot training before. Once my feet toughened up, it was very liberating to run on not just sand, but asphalt, dirt, and grass with nothing but your skin feeling the earth. Some of my fastest sprints in my last ten years were done barefoot on pavement. But I'll tell you this much, I did NOT heel strike while running barefoot. 
Awwwwww.... the joys of running on suburban asphalt. The sound of soccer mom-vans driving by - the chirping of swallows and other non-descript brownish fowl - the beauty of professionally landscaped lawns and cookie cutter homes. There truly is NO place like home. W4 D4 over and OUT!
I'm suppose to be posting at the new thread, but I just wanted to say "thanks" to coach RWW for that awesome explanation. I gather from what you've said that running midfoot/forefoot is truly better for my joints and the sore arches are just my feet getting use to the new way of doing this. Hey... can I jump on Blue's bandwagon and consider you my running mentor now? I'm thinking of changing my name to "Runs With Roadkill" whaddaya think?
I wish I could afford those weird glove-like shoe thingies that look like socks with toes and a rubber bottom.
mfssl -- I feel for you. There's nothing like having your plans/good intentions thwarted when you're trying desperately to do something for YOURSELF!!!
unfitbit -- GO ON WIT YOUR BAD SELF!!!!!! Hubby loves his Garmin. Everyone who has one seems to love it. I'm happy w/ a heartrate monitor/stopwatch, and a website that I can map my route on, but the Garmin seems to be one of those things that once you have it... you wonder how you ever lived without it.
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