Thanks for the calf tips folks! Calf issues are one of the few things I haven't had to deal with. I do think I'm pushing off more. My hammies are tight. The west side of Clevelend is flat a a pancake so I'll have to get creative employing other muscle groups (without driving south for hills). But I'll see what I can do on form.

Maybe I'm reading this wrong. Are you saying that you need hills to activate your upper leg/hip/glute muscles??

Happy - I'm not sure I know any other way to really engage those muscle groups on a run. Got any ideas?

I keep meaning to reply, but haven't had any computer time. Now I've got the cleaning guys vacuuming around me - lunch hour at the office. I'll get back to this over the weekend.

after-work ETA: 

Hi Crabby I'm glad you're getting out and having fun, but the pain after doesn't sound so great.

What body part is the MRI for?

I didn't hear the podcast, Russ, but I read an article in one of the mags that sounds similar - about an elite's running style. I think they described it like "rolling his hips" which gave him a longer stride and faster pace. Anyway I've tried that a few times with some success. It's kind of a fun experiment. I'll look for the article and re-post the details another time.

In reply to your original question, Trey: Last year, I went to a physical therapist because of really bad sciatica. She was able to explain my longstanding glute/hip left-to-right imbalance (dating to a back injury about 5 years ago), and show me exercises to strengthen my glutes/hips. Those exercises along with yoga have taught me what it feels like to isolate and activate the muscles and use them in running.  I'm no expert, and I'm a slacker alot of the time in terms of doing the exercises regularly, but I have got the body mechanics down now with practice. 

I guess my point is you need to do some muscle-specific exercises so you can learn what it feels like to use specific muscles in order to activate them while running.

Posture also plays a role. Sometimes, I have a tendency to "fall" forward at the waist a bit. If I straighten up, it brings my hips more directly under me and they start "working" more then. Also I found if I push off more with my foot, flex it more, then my hips naturally work more - a domino effect somehow.

If you have any interest, the yoga workout I use is called "YogaSculpt" by Karen Voight. I've looked at others and have pretty much read up on all the recommended "yoga routines for runners" to make sure I'm not missing something and I have to say she's got it all included in one 45 minute workout. 

Despite that and because I feel I need some more structure for doing those hip/glute exercises, I just got a new DVD called StrongStride that was advertised in RunningTimes magazine.  I'll be watching it for the first time tonight. It is supposed to focus on strengthening the hips, glutes, and core, I'll let you know if it's any good.

Good luck, Jeff!!  Run strong and FAST

Jeff!! Fantastic time! Can't wait to hear how the race went for you - Congratulations on surpassing your goal!

Mini Richmond report:

The hotel was 2 blocks from the start.  Temp at the start was 38F and the finish was low 50's, beautiful sunshine and perfect conditions.  I was in a very positive mindset to start the race.  I really had to hold myself back on the first half as a couple of thousand people passed me.  I rattled off a couple 26 minute 5K's then picked it up just a little to finish the half in 1:48:36.  I met the family at mile 17 and changed over from cold gear to warm gear and a fresh bottle of sustained energy.  The next couple of 5K's were very strong and I was really starting to real some people back in.  I made the turn with 7 miles to go and started to struggle just a little.  I got passed by the 3:35 pace group with about 5 miles to go and decided to try to stick with them.  The last 3 miles was all I had but I managed to stick with them and finish in 3:34:12 for a 1:45:36 second half and a negative split!

I could not be happier with the way everything went today.  My pacing was perfect and I know I didn't leave even a second out on the course.  Hydration and nutrition was spot on.  No PR's out there today but I am very happy about the way I ran a moderately difficult course.  Thanks for the support everybody.

Great race, Jeff.  Thanks for the report.

Good to hear about your good race Jeff!

I ran a 15k trail race yesterday and felt great, running 1:23, under 9 mins/mile which is a pretty good pace on trails for me. Since my low point in July when I wasn't running much and weighed an all-time high, I've lost 12-14 pounds and have been working with a strength trainer, and I really feel stronger on those runs. 

I also ran into the Pine Mountain 40 RD who talked me into running this year (Dec 4). I really like that race, its really tough and was waffling because I wasn't sure I'd be ready. Actually I'm on the wait list but the RD said I'd most likely get in. 

Maybe "disagree" off the cuff. I'll have to look at it again before giving my official answer.

I bought that book last year, but didn't get much out of it. I'll mail it to you if you don't already have it.