big apple

i have to start packing. iron some crap too. can't remember who said something about ironong before but let me tell you, even guys find out real quick that if you can't iron you are SCREWED. single guys anyway. kicking and screaming, i finally started ironing. i hate it though, its so boring. why can't i read blogs while ironing, you know, do two things at once. ironing sucks because i can't multi-task. i'm kind of a perfectionist too....perfectionists and irons are not a good match. wrinkles, everywhere, wrinkles! i get so frustrated with ironing that sometimes i time myself to see how fast i can go. on your marks...get set....ZIP ZIP ZIP ZIP DONE! this morning i set a new worlds record i think. so anyway, off to the (insert title of post here) tomorrow. its going to be a crazy week.
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i've been searching for weeks on the heel striking thing. so much researching my head is spinning. scooter prompted me to do some more searching! thanks a lot scooter. heh. its all good. last night i found a good link at the new york mar@thon web page. now i can rest easy and stop researching it. just in case anyone else is having a hard time finding info on it like i was, here's some stuff written by:

"SHELLY GLOVER has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook [both available in the online bookstore] and is a veteran road runner and marathoner. She also coaches Mercury Masters and The Greater New York Racing Team. Shelly-lynn can be reached with specific questions by e-mail."

FOUR BASIC BIOMECHANICAL PRINCIPLES
The main concept is to run with a relaxed, flowing, rhythmic style.

1. Foot Strike
Factors contributing to which foot strike you choose are fitness level and experience, injury history, speed of runs, mileage, distance of race, body weight, foot type, running surface, age, and comfort.

Heel-Ball Strike: This type of foot strike minimizes injury for most runners. It entails touching down lightly on the heel, rolling inward lightly to the ball of your foot with your knee slightly bent to absorb shock, and then lifting off from the big toe. Done properly, this form is more shock-absorbing than bone-jarring. The slight rocking motion ensures cushioning and effective propulsion. (this is totally me)

Heavy Heel Strike: This is the extreme of the heel-ball method - runners make initial contact by jamming their heel into the ground, allowing their forefoot to slap down hard. This style has an added risk of injury.

Flat Foot Strike: In the flat-footed strike, the whole foot hits the ground at one time. This style is common in beginners and Clydesdale - big, heavy - runners. It can be tough to run fast with this foot strike. However, if it suits your body, try including a quick knee lift, similar to riding a bike, to improve your speed.

Ball-Heel Strike: This is the method recommended for highly conditioned, light runners who not only want speed but also can tolerate its use safely. When using the ball-heel strike, touch down behind the ball of your foot, on the outside edge, as your foot rolls inward and your knee bends slightly to absorb shock. Your heel should then gently touch the ground, so the entire sole of the shoe makes contact with it. Next, roll up on the ball of your foot for lift-off, pushing off with the big toe. Concentrate on popping-up off the ground with a light flick rather than pounding. Don't use this method until you can run six- to seven-minute miles. Some runners race with ball-heel and train with the heel-ball method.

For additional information on foot strike and the factors that influence it, see Bob Glover's The Competitive Runner's Handbook or The Runner's Handbook.

link here