I am a product of the 70s running boom and focussed mostly on the LSD type of running. In recent years, I have changed focus to middle distance events (800m-3000m) and consequently I spend much more time on the track than the road. Despite my preconceived ideas, track running is anything but boring and the camaraderie with the other guys is great. Other than as a kid, my BF experience is only a bit over a year old and despite my interest in middle distance, I have run a number of 5 & 10k races BF and am happy about the change to BF (I only use Vibram 5s in cross country races and on the rare occasion I run on the road at night). I am wanting to improve my technique, but most of the conventional technique advice I’ve found recommends things like ‘toe-off’ and ‘paw-back’; however, I’ve found that if I try these, I soon develop blood blisters on the ball of the feet and strained thigh muscles. Being a bit of a whimp, I usually avoid these things – I also think it’s natures way of saying this is poor technique for BFs. Are there other BFs out there who also have an interest in middle distance? What are your experiences? Any bright ideas regarding improving technique?

Ed4, The local track is grass. We don't get snow in Sydney so it remains pretty good all year, but becomes concrete-like in early Summer. I get two or three sessions there each week and usually do my long run (and other runs) on bitumen (road) or cement (footpath aka sidewalk). Are you suggesting that I do my reps &/or intervals on the road?

Ed4, My goal is a 5 minute mile before I turn 50 (in a little under two years). (For those in the forum who don’t run 1500m/mile, in terms of VO2Max (not pace), this translates to about a 17 minute 5k.) I want to find out about running fast while BF. I currently have the speed over a short(ish) distance for this endeavour, but lack the endurance. The development of capacity of both the aerobic and anaerobic energy systems, and their subsequent conditioning are part of the answer to my challenge. Another part is improved technique. Despite a degree of incredulity about what I thought was your suggestion of doing the short repetitions on the asphalt, I’ve started to warm to the idea. My reservations was to do with the joint and general bone stress a number of our sprinters experience on the track, and I erroneously extrapolated their experience to me training on asphalt. One of the big differences between them and me is that they use a very different running technique. They actively seek to increase downward pressure (minimising slippage when ‘back-pawing’ and ‘toeing-off’), where as I seek to have the least amount of downward pressure (rather harnessing the downward pull gravity thru body inclination and high cadence). I have realised that if the short reps are about neuromuscular training to achieve optimal efficiency and effectiveness, then doing some reps on the asphalt will force me to refine my technique. The asphalt gives immediate feedback on the effectiveness of technique. If I get it wrong, I leave skin behind! Now that you know my goal and disposition, you and others in the BF forum might have some ideas on how I can develop fast BF technique.