Easy transition into flats

Did half of my mileage in regular and half in lightweight trainers. Did one weekly speed session in the flats (for about 6 weeks) for a total of 12M weekly in the flats. Raced 6 times during the buildup (10k to half-marathon distance) in the flats -- absolutely no problems with any of this in flats. Might mention that I'm 40 years old and have been running for only 3 yrs, so maybe that plays into it also?

That's a sarcastic reply, but at any rate, no, I didn't think I would come out of the marathon feeling "chipper", but I didn't expect calf cramping that would limit my performance when I **never** experienced anything similar to it in any training or racing up to 13.1M.

on a more serrious note: if your longest run was 13.1 miles thats your problem right there. I feel occasional aches or soreness after workouts and long runs, but when i do a long run of 2+ hours i have soreness in places that i never knew could be sore or that i have never felt anything in before....so it could very well be that the marathon was above your range. Also like mr.flats asked, how much mileage had you done in the flats.....alot of people complain of their calves killing with spikes like the kennedies or terrible blisters from shoes, sometimes its because they dont fit right, but most of the time it is because they arent used to them or havent adjusted to them/ wore them in.

Thanks for the serious reply...really do appreciate it. When you mention a long run of 2+ hrs causing you soreness, are you referring to flats being worn on those runs and that being the reason? My long runs(up to 2'45")didn't cause me much soreness at all..slight fatigue until my body adapted to the distance, but not soreness. That's why the calf cramping threw me for a loop during the marathon. Also, I didn't develop any blisters from the flats in the race.

Bottom line...not running long enough in my training with flats but then wearing them for 26.2 was a shock to my legs and they barked back with the cramps??

no its not the flats i was saying cause the soreness, its the going way above normal distance and time in duration of a run, its unexplored territory, a completely new stress that your body has to try to adapt to.

yeah it might be from just not wearing them for long enough runs

maybe you were sore because you ran a marathon, thats kind of how marathons work out sometimes. talk about over thinking something

What's with the bashing? I had serious question. I expected to get sore from the effort produced in a marathon!! Duh! I don't think trying to figure out why the cramping that seriously limited my performance (was in definite shape to go 2:52 and ran 3:00)is "over-thinking" something. I'm just trying to gather some advice from experienced people on this board that could possibly help me keep it from happening again.

You are actually correct that the calf problems can come from flats, from dehydration or electrolyte depletion, or lack of proper pacing. In your case, the first thing you probably need to do is wear your flats for several of your long runs. I made the same mistake in my first marathon and paid the price in the last 10k - no other problems, just my calves. You should, of course look at the other factors, but you should definitely wear your raceday shoes for a significant portion of training. Good Luck

female guest wrote:

What's with the bashing? I had serious question. I expected to get sore from the effort produced in a marathon!! Duh! I don't think trying to figure out why the cramping that seriously limited my performance (was in definite shape to go 2:52 and ran 3:00)is "over-thinking" something. I'm just trying to gather some advice from experienced people on this board that could possibly help me keep it from happening again.

I'm really not bashing. It's a feaking marathon, no matter how well you trained, things go wrong. You can blame it on your flats, lack of long runs, dehydration or your period....maybe you just went out too hard and died. I congradulate you on your marathon, it looked like your lack of long runs in flats was getting the blame.

I whole heartedly agree with stipe. If you did not run close to or equal distance in your race shoe then you can't expect your body to be ready for it. Good luck on your next marathon!

Thanks for the advice, guys. I'll know to work up to longer runs in flats next time around.

What???? wrote:

Hey trackhead, I would really like to start the transition to minimal shoes, but in my current situation I cannot cut back on my mileage. Do you think it would be alright to make the switch from a saucony grid hurricane to something like an asics ds trainer without cutting back my mileage? Or is there another shoe that you would recommend? Thanks.

You're right -- to keep your same volume and transition would be disasterous for your running right now but there are some things you can do:

barefoot running on soft earth - I don't know if it snows where you live, but getting out on grass without shoes will be huge help. Start with 10-15min of easy running 2-3 times per week and build up from there. You're Hurricanes may start feeling more clunky than you thought.

new shoe - the next time you need a new shoe, experiment a little. I certainly wouldn't jump straight into a flat, or even a 900, but try a 2090/2100, or, if you're a Saucony fan, that new Swerve. Just something that is less shoe than the Hurricane; it doesn't really matter as long as it is less shoe and works for you. Then, after successfully running in that, continuing the barefoot work, try on a DS-Trainer, or more optimally a 900, or the new (Feb/05) Supernova Comp. and just experiment. Whenever you get the "less shoe" shoe, start with your shorter runs and go from there.

Also -- walk in a very low shoe or barefoot all the time. This was huge for me, because if you walk or stand all day, you can very gently lengthen those muscles and tendons. Something like the H Street, Maxcat Street (very cool), or any super thin flat.

Feel free to ask again.

trackhead

thanks trackhead

Oh yeah, I wasn't thinking when I first posted. I also have orthodics that I wear with my running shoes on all training runs. I usually wear the orthodics with my shoes besides running. What is your suggestion about those, I'm sure this changes my transition. Thanks.

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For all those jumping onto the training-in-flats bandwagon, please note Trackhead's advice here, which relates to the original question about transition. Do this gradually! Set a plan and have the mental strength to stick to it. Build in - slowly - some grass running too... Your body needs time to adjust. Otherwise, like me, you'll end up with stress Fx and six weeks running in the f8cking pool. In my own case, there's just no way I'm doing any 90+ mile weeks again exclusively in flats. For me it'll be a combo of barefoot, flats, & low trainers, with no more than half my miles per week in flats and barefoot (45- 50 miles is plenty to "strengthen" my lower legs, etc). The rest will in NB 900s. And I'm going to give myself a year to get there. I've had a lot of time to think about this issue aqua jogging every day with 70 year old ladies. I don't want any of you to land in this boat with me so, to repeat with Trackhead: TRANSITION SLOWLY.

for those of us who live in the colder areas and can't really manage barefoot running on grass would running on the track and or grass be just as beneficial if we did the running in spikes?

i dunno for me i have the adidas steeple and the adidas neptune xc, just as an example?