HEEL PAIN STAT-O-RAMA

Do you like numbers? Statistical breakdowns? If so, you're going to LOVE this post. If not, put on some goggles and a nose plug, because your head is about to swim.

Unless you're new to this blog, you know the battle I've been having with my right heel for over two years now. I won't get into the causes or just what's going on with it (I've bludgeoned that horse already), but it has affected my running in a huge way, unfortunately.

Being a stats geek, I finally did a little numerical study on what types of shoes—and runs—may be aggravating my heel and Achilles the most.

I'm obviously not a statistician, but I had to do this study for my own peace of mind.

The conclusion? Hold onto your sweaty sidesplit running shorts...

First, let me say that I've been rating my heel pain during each run ever since my injury first hit me in late May of 2010. I use a 0-5 scale; zero meaning no hint of pain, five meaning excruciating pain (fortunately I've never recorded a five. A few fours, but never a five).

SHOES
Since my recent acquisition of a pair of Brooks Adrenaline GTS 12's, I now have four active pairs of running shoes. I've run in the Adrenalines 6 times, so I ran the numbers on the 6 most recent runs in each pair of shoes:

Brooks Adrenaline GTS 12 - 28.8 mi - 9:45/mi avg - 1.33/run heel pain

Brooks Launch                 - 23.6 mi - 8:00/mi avg - 1.00/run heel pain

Brooks Defyance 3           - 25.2 mi - 10:11/mi avg - 1.00/run heel pain

Brooks Ghost 4               - 26.3 mi - 9:49/mi avg - 1.25/run heel pain

Conclusion? I'm not sure there's a big enough spread in average heel pain to draw much of a conclusion.

Since I've worn three pair of shoes in my training for several more runs than the Adrenalines, I ran the full numbers on them (part of 2011 and all of 2012 so far):

Brooks Launch                 - 55.3 mi   - 8:10/mi avg - 0.45/run heel pain

Brooks Defyance 3           - 170.7 mi - 9:17/mi avg - 0.73/run heel pain

Brooks Ghost 4               - 85.1 mi   - 9:31/mi avg - 0.71/run heel pain

Hmm. It looks like the overall heel pain is lower if I go back far enough. What surprised me was the fact that the lightest, least supportive shoe (Launch) has given me the least amount of heel pain, at least based on this sample.

Since there wasn't enough data variance to say, "Aha! I'll just stop wearing THAT shoe," I decided to track the types of runs I've done (all of 2011+2012 to-date):

Easy        - 118 runs - 0.69/run heel pain

Tempo     - 13 runs   - 0.85/run heel pain 

Interval   - 21 runs   - 0.76/run heel pain

Race       - 9 runs     - 0.33/run heel pain

5+ mi.    - 9 runs     - 1.22/run heel pain

Anything shocking and/or definitive here? What's shocking to me is that racing doesn't seem to hurt my heel! At least not the short 5k races I've been doing. So I think I've solved the problem here. I'll limit all of my running to races only. Thanks for playing along at home.

;-) Seriously, I'm assuming that race-day adrenaline plays a part in that number. As a side note, all races were run while wearing the Launches.

What does stand out somewhat (based on an admittedly small sample) is what I already suspected. Long(ish) runs hurt the heel more than shorter runs. It does surprise me, though, that the tempo and interval running pain numbers aren't higher.

How about the higher pain entries? Fortunately, I haven't gone over a 3 since late 2010. Here's how my 3's and 2's look:

3/5 - 6 runs - 100% easy runs

2/5 - 15 runs - 9 easy, 4 interval, 2 tempo

Well, that didn't help much, did it? It's interesting that all of my 3's were during easy runs.

Now...for the disclaimer that may make these numbers less relevant than they already may be. I don't track the heel pain I may feel the evening after a run, on an off day, or the day or two after a race. The numbers ONLY reflect how my heel feels during each run. I also didn't run the numbers on back-to-back (or more) runs, but there honestly haven't been many of them the past couple of years.

Also, let me throw this out there. The heel pain numbers may be a tad subjective to begin with. If I had an otherwise excellent run, but had some heel pain, that number may have been a tad lower in my mind. On the flip side, if the run was horrible, but the heel didn't feel too bad, I may have bumped the pain number up unintentionally. I don't think I let any bias affect my numbers, but I can't promise that.

How will these results affect my running? I plan to nix the over 5 mile runs for the time being. I'm also ready, after 10 weeks of it, to give the Zone 2 heart rate training a rest. I'd like to include a tempo and an interval day every week in an attempt to boost my speed just a little. I think I may also wear my Brooks Launches a bit more than I have been ;-)

Okay, you can de-glaze your eyes and stop yawning...

"Just How Many Feet Do You Have?"

By Popular Demand*, I now present my current RUNNING SHOE ROTATION:

[click to enlarge]

 The back row, none of them having yet been worn, are mostly in-the-wings backups. The two new pair of Launches (my favorite shoes) were purchased when I found out that the model will be discontinued in 2013. I'm currently unable to utilize the Brooks Cascadia 5's, since I can't run hills (the C 5's are a trail shoe and, as is the nature of most local trails, they tend to be hilly.) The two pair on the far right (Pure Cadence and Adrenaline GTS 12) just arrived today. The Adrenalines will immediately go into my regular rotation (based on my recent gait analysis). The Pure Cadence will likely be worn only during races and/or speedwork (when I can actually DO regular speedwork!)

The front row are my current rotation. The Pure Flow, sadly, have only accumulated 6 miles. Too low of a heel-toe drop for my Achilles and heel to handle right now (may be the same story with the Pure Cadence, too). The Defyance 3's and the Ghost 4's are my workhorses. I've been wearing the Defyance series for over 3 years. The Ghosts, just this year. Initially, I wasn't sure I liked them, but now I may like how they feel more than the D-3's.

If I added my retired running shoes, I'd have to back the camera up even more. Some of them I wear just to kick around in, some for yard work, and some I intend to donate.

Once I put a few miles on the Adrenalines (and possibly the Pure Cadence), I'll give them a short review.


* 'Popular Demand' is a bit misleading. The only 'demand' in play here is the one from my wife that I CEASE AND DESIST any further acquisition of running shoes.