I struggled this week with my runs. The tops of my feet are really sore. I can't seem to figure out a definitive reason. My only guess is that its from stretching my toes up. Right before my foot strikes the ground my toes curl back, splay out, and point up. I think that lifting is working the muscles on the tops of my feet and which are now sore. I really hope it goes away quickly. Other than that, I have some sore bones as well. Once again, I don't know if that pain is caused by sore muscles, joints, or (please no) a fracture. Time will tell.
I have found that when I get up in the morning, my legs are very sore. My ankle, feet, and knees are all stiff and refuse to cooperate. That might be normal, I have no idea, but it sucks. I still manage to get out and run, I got in 5 total last week, but I am struggling to get out with a combined winy-ness and laziness.
So, in an effort to drum up some motivation, I went to find a realistic goal, and a plan to get there. I found a few 5k's I am interested in doing and I'm setting the time frame for August. Then I happened across a training plan generator at RunnersWorld.com.
Side note: I recently subscribed to Runners World and I have spent hours reading their articles online. Outstanding publication. Worth a gander. Its not necessarily focused on barefoot running, although they have a decently stocked section on their website. However, it keeps me informed and motivated. I suggest it.
The plan is good, it does have rest days which I am trying to fill with the death workout my wife whips my butt in. Apparently I've always done it the wrong way. They have a four week cycle. Weeks 1-3 have 4 runs each: easy run, speedwork/pacework, easy run, and long run. The long run is 6 miles. Damn. I'm going for it on Sunday, but I'm a little nervous. Week 4 is an easy week, four easy runs, three and four miles at an 11:00 pace. I am tweaking their suggestions a little bit (an 11:00 is painfully slow), because they don't allow you to fully personalize it without paying something like $70/year or $20/month (not happening).
What I did is planted this training schedule (with my tweaks) into Google Calendar and they will now be posted at the bottom of my blog page. Please feel free to steal mine, but I definitely suggest that you just head to Runnersworld.com, sign up for a free account, and try it out.
I am going to make a few other tweaks to my Blog, I just don't know what right now. Stand by for it anyways. Here are my workouts for the week. I'll give my next update at the end of the week. Sees yahs.
Sun, 18Apr11
Mon, 19Apr11
I ran hill repeats on a hill in town once I got to the end of this one, and then ran back. Cut the judgement, I haven't reduced myself to half mile workouts (yet, haha)
Wed, 21Apr11
Thu, 22Apr11
Sat, 24Apr11
Fin. Keep running.
Apr 25, 2011
Apr 18, 2011
Tired.
Today was eventful. It started like many of our hiking/workout/running days do, sitting lazily on the couch. OK, so we decided to check out the other end of the last trail we hit and found "our new favorite spot". While there I managed to snake in some running, albeit unintentionally, some rock climbing, and some hiking. We didn't go far and I decided not to track it, I didn't want to have a repeat of last time. We started out with a 1/4 mile handicap accessible trail, packed stone dust, and ended at a cove/beach and just did some random exploring from there, and then came back out. Once again, the hiking went well, my only complaint is small rocks/sticks/roots/etc that I step on dig into my feet. Scrambling across rocks becomes an easier task, though it hurts. The extra flexibility and the sticks rubber of the Vibrams makes for an excellent grip on whatever your stepping on. The only exception to that rule is when the surface is slick, like with ice or slick rock moss. This is difficult to grip on because of the lack of tread on the KSO's. Simply wet surface are no problem, but if they have a slick surface otherwise, be careful. A good remedy is to take it slow, lower your center of gravity, and widen and/or augment your base (spread your feet, add hands/butt/etc. to the equation). Anyways, here are some pics of our adventures:
I'll have more later.
After our hike, we headed home to do our regular workout with Bob. As usual, this was grueling. I set out for a 3 miler right afterwards. For the record, it whipped my ass. I was pretty tired from the hike and workout anyways, 3 miles just about killed me.
The first mile plus was uphill, which I did not perform well at. It came in at a painfully slow 10:24, which should also be attributed to the remaining snow and the ever persistent mud on the trail. My second and third mile came in at 9:49 and 9:51 respectively. I had some problems today that concern me a little. Mainly my right leg from the mid calf down is sore and hurt on the impact of my right foot. I feel like that is a twofold problem. One, all the stabilizer muscles were sore from the hike and I may have pushed too hard when I set off on a trail run, sticking to flat, steady pavement may have been better. Two, the last half of that route is pretty slanted and my right foot is falling on the high side of a sloped road. Also, I am beginning to see that my footfall is getting flatter and my heel is impacting harder and harder. This seems to be from fatigue for the most part, so hopefully tomorrow, after some rest, I will see that go away.
I think tomorrow I am going to try working on speed. I have gotten some good ideas from some articles I have read, mostly from Runners World. I'm thinking about picking a 1/4 mile plus section of the trail, jogging lightly downhill and then pushing out a fast uphill. Uphill seems to be a problem for me and I hope this builds my strength, endurance and overall speed. We'll see.
I'll have more later.
After our hike, we headed home to do our regular workout with Bob. As usual, this was grueling. I set out for a 3 miler right afterwards. For the record, it whipped my ass. I was pretty tired from the hike and workout anyways, 3 miles just about killed me.
The first mile plus was uphill, which I did not perform well at. It came in at a painfully slow 10:24, which should also be attributed to the remaining snow and the ever persistent mud on the trail. My second and third mile came in at 9:49 and 9:51 respectively. I had some problems today that concern me a little. Mainly my right leg from the mid calf down is sore and hurt on the impact of my right foot. I feel like that is a twofold problem. One, all the stabilizer muscles were sore from the hike and I may have pushed too hard when I set off on a trail run, sticking to flat, steady pavement may have been better. Two, the last half of that route is pretty slanted and my right foot is falling on the high side of a sloped road. Also, I am beginning to see that my footfall is getting flatter and my heel is impacting harder and harder. This seems to be from fatigue for the most part, so hopefully tomorrow, after some rest, I will see that go away.
I think tomorrow I am going to try working on speed. I have gotten some good ideas from some articles I have read, mostly from Runners World. I'm thinking about picking a 1/4 mile plus section of the trail, jogging lightly downhill and then pushing out a fast uphill. Uphill seems to be a problem for me and I hope this builds my strength, endurance and overall speed. We'll see.
Apr 16, 2011
WTF!?!
The Mrs. and I started our death-by-Bob-Harper workout yesterday, and I have to admit that I was hurting. By the end of this thing I am a sweaty mess, it's not good. Stace somehow gracefully cruises through it, though. After it's all said and done, she is a little red, but not nearly as destroyed looking as I feel. It's mildly upsetting. She also has the ability to hold the down position in a squat, something I cannot accomplish. After the slayfest, I headed out for a little run.
Not hugely impressive on time, but distance surprised me. I headed out on the trail I like to run on, but in different direction today. This direction is better, it's in the woods and its very appeasing, plus there is much less traffic on this part of the trail. So here I am, running along at an easy pace, and BAM! SNOW!!! Very disappointing. Well, I am not interrupting my run for a little snow, so I trudge right through it. Let's get a clear picture of whats happening here, all the dirt around the snow have turned to mud, so my feet are covered in mud. The snow isn't that bad to run in, just a little cold, however, the "snow" in the shade is really ice. and that is impossible to run on in what is essentially a ballet flat, i.e. no traction. So I stop running and transfer to this shuffle/slip/slide until I get off the snow. Then it becomes a mud slog for a while, then back on the snow. The good new is, this only lasted about a half mile, and I got back to a regular run on the trail.
My run started out with a 1.5 mile goal. Other that the terrestrial issues, it felt great. I was at a nice and easy pace (this is my 'short/slow' day) and I hit my 1.5 turnaround and could not resist continuing my run. So I continued on and almost hit 3 miles. I am still concerned about the GPS on my phone not performing to the proper standards and I felt like I had run 3 miles. I got home and mapped it out on Google Maps and found that my GPS is working fine, I am just slow and lazy. once again, my times weren't great, but I had alot of fun, and I am happy about my run. My form is perfecting, and my speed will come with time. I think I might try to squeeze a day or two into the week where I do some speed work, like sprints and hills. We'll see. Till next time, keep running.
Not hugely impressive on time, but distance surprised me. I headed out on the trail I like to run on, but in different direction today. This direction is better, it's in the woods and its very appeasing, plus there is much less traffic on this part of the trail. So here I am, running along at an easy pace, and BAM! SNOW!!! Very disappointing. Well, I am not interrupting my run for a little snow, so I trudge right through it. Let's get a clear picture of whats happening here, all the dirt around the snow have turned to mud, so my feet are covered in mud. The snow isn't that bad to run in, just a little cold, however, the "snow" in the shade is really ice. and that is impossible to run on in what is essentially a ballet flat, i.e. no traction. So I stop running and transfer to this shuffle/slip/slide until I get off the snow. Then it becomes a mud slog for a while, then back on the snow. The good new is, this only lasted about a half mile, and I got back to a regular run on the trail.
My run started out with a 1.5 mile goal. Other that the terrestrial issues, it felt great. I was at a nice and easy pace (this is my 'short/slow' day) and I hit my 1.5 turnaround and could not resist continuing my run. So I continued on and almost hit 3 miles. I am still concerned about the GPS on my phone not performing to the proper standards and I felt like I had run 3 miles. I got home and mapped it out on Google Maps and found that my GPS is working fine, I am just slow and lazy. once again, my times weren't great, but I had alot of fun, and I am happy about my run. My form is perfecting, and my speed will come with time. I think I might try to squeeze a day or two into the week where I do some speed work, like sprints and hills. We'll see. Till next time, keep running.
Shout Out...
First of all, I was scolded for not mentioning my wife in the previous blog. When I set out for my 3 miler, she set out to go for a job with the kiddo. Naturally, this is the one time our daughter didn't want to run, so the Mrs. didn't get to run. Well, after I got back from my run she decided to take off and try jogging a mile. She ran it in 9:54! I am very proud of her, she didn't stop once. So, momma, there you go, your a rockstar. On a second note, I have corrupted my wife and she now has a set of Vibram Five Fingers. I am so happy that I'm not the only weirdo in the family now! (Lizzy wants some too, but her feet aren't big enough
Second shout out goes to Jackie, who also purchased a set of VFF's. Stick to the plan and you'll be running (almost) barefoot in no time!
Apr 14, 2011
Awesome
Awesome run today. I think I might have a problem with my GPS on my phone though. I mapped the route out on the computer, plus I've measured it out before. Apparently though, my phone doesn't think I ran far enough and I had to tack on some extra strides. Here it is:
Not fast, but steady and rewarding. I think I found the key to all of it. I wasn't listening to myself and running at my own pace. I think for the past week or so I have been trying to go crazy and run my heart out and push through. It seems like the opposite is the answer, I should be running what feels comfortable.
I set out at a steady pace, my first half mile was downhill. After I evened out I maintaned a good pace. It felt good. My posture was awesome, I was leading with my hips and standing tall. I did notice that my foot was falling relatively flat, too. I wasn't landing on the ball quite as much. I think this is because the balls of my feet were starting to hurt, and I just listened and changed my foot fall. This had me running comfortable till about the 2.5 mile mark when I headed back up that incline. That took it out of me pretty fast. However, instead of tiring myself out, I found a pace I could manage and I kept my head up. All in all I ended up with a good run that I am pretty happy about.
As for the miscalculation, I hit what should have been the 3 mile mark at about 25 minutes and then ran another 3 /10 of a mile. Ending my run at 27:41.
So the awesome thing is, I think I could knock out a 5k. I don't think I could beat anyone, just finish and be happy with my time. I guess I'll have to look around and find a run! Till next time.
Not fast, but steady and rewarding. I think I found the key to all of it. I wasn't listening to myself and running at my own pace. I think for the past week or so I have been trying to go crazy and run my heart out and push through. It seems like the opposite is the answer, I should be running what feels comfortable.
I set out at a steady pace, my first half mile was downhill. After I evened out I maintaned a good pace. It felt good. My posture was awesome, I was leading with my hips and standing tall. I did notice that my foot was falling relatively flat, too. I wasn't landing on the ball quite as much. I think this is because the balls of my feet were starting to hurt, and I just listened and changed my foot fall. This had me running comfortable till about the 2.5 mile mark when I headed back up that incline. That took it out of me pretty fast. However, instead of tiring myself out, I found a pace I could manage and I kept my head up. All in all I ended up with a good run that I am pretty happy about.
As for the miscalculation, I hit what should have been the 3 mile mark at about 25 minutes and then ran another 3 /10 of a mile. Ending my run at 27:41.
So the awesome thing is, I think I could knock out a 5k. I don't think I could beat anyone, just finish and be happy with my time. I guess I'll have to look around and find a run! Till next time.
Apr 13, 2011
It's Back
Ok, I did it. I set out to do a mile and a half and I stuck to it.
I slowed down and really focused on form and it felt really good. I still feel like I got a good workout in and I feel the same way I did when I first started. Funk, gone.
I slowed down and really focused on form and it felt really good. I still feel like I got a good workout in and I feel the same way I did when I first started. Funk, gone.
Apr 12, 2011
Still Travelling...
I am on my way back from Maryland. It was a long day yesterday. I didn't get to Baltimore until midnight, I didn't get to my hotel room and settle into bed until 0100. However, I did manage to drag myself out of that bed again at 0500 and head down to the fitness room for a run on the treadmill.
Ok, so not great. first of all I hate running on treadmills. See my friend Jackie's blog for a full rundown on treadmill hating. I hate TV's in the exercise room. I hate running in a small room in a hotel. I was tired, I'm down here for a physical and I couldn't eat anything from midnight on. For the record, I didn't like it.
I am a little afraid that I might slip into a slump here. But, with a little refocusing, I hope I can bring it together. Tomorrow, I'm going out for something light, I mean it this time. I'm thinking about 1.5 miles. I'm thinking about stretching it out for a while and trying to get back to enjoying my run. Hopefully, I get what I'm looking for. Time to reset.
Apr 11, 2011
Bad Day
So, I'm currently on a flight to Maryland for work and I'm not sure if I am going to be able to sneak in a run tomorrow. In light of this I decided to go for broke and try out a 3 miler today, the results are in:
Negative. For the record I have officially decided two things. One, weekends off are stupid. Two, when I get tired my form dissipates. I know this is not because I took the weekend off, but I can't help but wonder if that's doing me any good. Let's face it, if this barefoot running thing is really rooted in ancient performance standards, and, if those said standards required ancient man to break out into a run at anytime, I'm going to take a wild guess and say that no matter how hard the unions argued, mother nature does not provide a 5 day work week. Ipso facto, weekends off are stupid.
As for form. As you can see, the elevation of this run climed steadily for the last mile plus. I was dying. Hold on, I have a milion excuses. Lets go with the basics. Rain, it sucks and its demoralizing. Lack of conditioning (see: fat, out of shape, and weekends off are stupid). Wet, muddy, unreliable footing (rain). And last but not least, I had no idea where I was going. Although this isn't really a problem within itself, when added on to a present problem, it left me wishing I was done and not focusing on a defined finish line.
So my form disappeared and I'm feeling pretty tore up and it only gets worse. I decided to walk a little shortly after my 2 mile mark and attempt to regain control over my heart and lungs. This worked good, but I continued to neglect my fundamentals and it didn't save me. Basically, I fell apart. The last string of my run was a disaster, I flailed around and ignored my pace and posture. The only plus I have in it all is that regardless of anything, my foot strike remained the same. At no point did I revert to a heel strike, or even a midfoot strike. That happened naturally, which I am happy about.
Now, my wife will not allow me to violate the agreement to workout with 3 days a week. It just so happens this is one of the mandatory workout days. So, as soon as I got home, wolfed down a peice of fruit (no breakfast yet) and started my hour of sadistic torture at the hands of Bob Harper. Needless to say, it did not go well. I hurt. My back is killing me, and I don't mean one part, neck to butt, killing me. My calfs are dead to the world. And my butt aches. I'm done, fin, over.
Ok, now that I'm done crying, I wanted to share that I am wearing my Vibrams for my trip (aside from my actual appt, casual buisness attire does mean individual toe pockets). So far, almost every TSA Agent questioned me about them, and I was ripped by a Stewardess (yeah, I said it, stewardess) who apparently "doesn't know why anyone would actually want to wear those things" and wondered out loud her co worker if they "violate the shoe requirement for air travel". So mixed review from the public. Oh well, I love them. But, for the less than thick skinned, I ran across a product that I think looks like the best thing since individual toe pockets. Meet Merrel's Trail Glove. The Mrs. has a set of Merrel's of the hiking shoe variety and absolutely loves them. From what I've read, these puppies are the best your going to get if your looking for something to go off road in, or if you don't want to look weird (around our house the Vibrams are known as 'silly shoes').
Alright, my long winded rant is over. The baby on the plane is done crying, and I'm ready for a nap. Keep running (no weekends off).
Negative. For the record I have officially decided two things. One, weekends off are stupid. Two, when I get tired my form dissipates. I know this is not because I took the weekend off, but I can't help but wonder if that's doing me any good. Let's face it, if this barefoot running thing is really rooted in ancient performance standards, and, if those said standards required ancient man to break out into a run at anytime, I'm going to take a wild guess and say that no matter how hard the unions argued, mother nature does not provide a 5 day work week. Ipso facto, weekends off are stupid.
As for form. As you can see, the elevation of this run climed steadily for the last mile plus. I was dying. Hold on, I have a milion excuses. Lets go with the basics. Rain, it sucks and its demoralizing. Lack of conditioning (see: fat, out of shape, and weekends off are stupid). Wet, muddy, unreliable footing (rain). And last but not least, I had no idea where I was going. Although this isn't really a problem within itself, when added on to a present problem, it left me wishing I was done and not focusing on a defined finish line.
So my form disappeared and I'm feeling pretty tore up and it only gets worse. I decided to walk a little shortly after my 2 mile mark and attempt to regain control over my heart and lungs. This worked good, but I continued to neglect my fundamentals and it didn't save me. Basically, I fell apart. The last string of my run was a disaster, I flailed around and ignored my pace and posture. The only plus I have in it all is that regardless of anything, my foot strike remained the same. At no point did I revert to a heel strike, or even a midfoot strike. That happened naturally, which I am happy about.
Now, my wife will not allow me to violate the agreement to workout with 3 days a week. It just so happens this is one of the mandatory workout days. So, as soon as I got home, wolfed down a peice of fruit (no breakfast yet) and started my hour of sadistic torture at the hands of Bob Harper. Needless to say, it did not go well. I hurt. My back is killing me, and I don't mean one part, neck to butt, killing me. My calfs are dead to the world. And my butt aches. I'm done, fin, over.
Ok, now that I'm done crying, I wanted to share that I am wearing my Vibrams for my trip (aside from my actual appt, casual buisness attire does mean individual toe pockets). So far, almost every TSA Agent questioned me about them, and I was ripped by a Stewardess (yeah, I said it, stewardess) who apparently "doesn't know why anyone would actually want to wear those things" and wondered out loud her co worker if they "violate the shoe requirement for air travel". So mixed review from the public. Oh well, I love them. But, for the less than thick skinned, I ran across a product that I think looks like the best thing since individual toe pockets. Meet Merrel's Trail Glove. The Mrs. has a set of Merrel's of the hiking shoe variety and absolutely loves them. From what I've read, these puppies are the best your going to get if your looking for something to go off road in, or if you don't want to look weird (around our house the Vibrams are known as 'silly shoes').
Alright, my long winded rant is over. The baby on the plane is done crying, and I'm ready for a nap. Keep running (no weekends off).
Apr 10, 2011
Anticipation
I hate days off. Saturday and Sunday are days I am beginning to dread. It was awesome out today, and the most I did was jog for a little with the kiddo on the beach. I formulated my workout plan on Friday and I'm already thinking about ditching it. I cant wait to get back out there. Tomorrow I am going to start with a 1.5 miler, but I have a feeling I'm not going to stop there. It feels too damn good. In the meantime, I'll have to suffer and wait. Next weekend is going to be rainy and miserable so maybe I'll stick to the plan then. I don't know. Later.
Apr 9, 2011
Rest-ish
So, after the pretty exciting day yesterday, I decided that I would relax on the run and just workout with the Mrs. She just bought a new workout DVD because her other one got scratched. She likes Bob Harper (Biggest Loser) and decided on one of his extreme weight loss cardio workouts, thinking "How bad could this be?" Wow. We were in for a surprise. So we start in to it and BAM! the warm up is vigorous! Then BAM! we get hit with the workout. Now were looking at each other going "Oh no, what did we do?" Both of us, destroyed by the end. I was using 5lb weights and I thought my arms were going to fall off. Lunges, of all different persuasions, comprised the majority of the workout. I felt alright for a while after the workout, but now, I'm hurting. I would have felt better after a 3 mile run! My butt, kicked.
On a second note, I have decided to take on a new approach to my running. I am going to start formulating a workout, as opposed to haphazardly going out for a run everyday. I am aiming for 5 days a week, taking weekends off. Monday, Wednesday, Friday will be my "light" days, I am shooting for 1.5 milers on these days (plus the doing the slaughterhouse of a workout with the Mrs.). On Tuesdays and Thursdays I'll stretch the run out for my "heavy" runs, starting with 3 milers for now. As I get better, I will up my distance proportionately. At some point I think I will have to figure out what a good "maintenance" run is (something reasonable to keep me in good shape that I can fit in my day) and leave my heavy days for the serious running. We could be some distance away from this, but, seeing how easily three mile came for me, I think this is the best way to go.
Third note, I have added a picture page. I am going to start posting some pictures and putting links to them in the corresponding blogs. I might put up another page for Endomondo trackings as well, which is an excellent service to track, record, and analyze your workouts. Lost of neat features and a really simple interface to work with.
Till next time. Enjoy it!
On a second note, I have decided to take on a new approach to my running. I am going to start formulating a workout, as opposed to haphazardly going out for a run everyday. I am aiming for 5 days a week, taking weekends off. Monday, Wednesday, Friday will be my "light" days, I am shooting for 1.5 milers on these days (plus the doing the slaughterhouse of a workout with the Mrs.). On Tuesdays and Thursdays I'll stretch the run out for my "heavy" runs, starting with 3 milers for now. As I get better, I will up my distance proportionately. At some point I think I will have to figure out what a good "maintenance" run is (something reasonable to keep me in good shape that I can fit in my day) and leave my heavy days for the serious running. We could be some distance away from this, but, seeing how easily three mile came for me, I think this is the best way to go.
Third note, I have added a picture page. I am going to start posting some pictures and putting links to them in the corresponding blogs. I might put up another page for Endomondo trackings as well, which is an excellent service to track, record, and analyze your workouts. Lost of neat features and a really simple interface to work with.
Till next time. Enjoy it!
Apr 7, 2011
Hiking and Running
After sleeping in until 10:00 and sitting around the house, the Mrs. suggested that we head out for a hike.
Unfortunately, my phone died at the 2.12 mile mark. Basically the trail meets back up about 2/10 of a mile and then follows the trail out. Topping out at about 2.4 miles. We had a great time at the beach and enjoyed to hike there as well. I did the whole trek in my vibrams. Aside from the wet/cold (it was only about 45 deg and there was some snow left plus lots of mud) the hike went well. I learned pretty quickly that nature is treacherous and almost bare feet are hazards. I guess this many years in thick soles has made me soft. Especially since the run was equally as treacherous.
I ran down the trail and paid for it royally. I set out for the 1.5 miler I talked about the other day. However, I ended up running 1.69 miles out to my turnaround point. Rocks-a-plenty. My feet were pretty beat up. I felt really good, though. At the turnaround I decided to break for a little and walk for .19 miles to find the 1.5 mile turnaround. I picked it back up when I found it and set off to run back.
With the sun in my eyes and getting a little tired, the rocks started to really wear on me. I'm thinking runs will have to go in a different direction to avoid these miniature death traps. The run ended good and strong, pretty much how it started.
All in all I wrapped up the day with some good adventures. I learned a bit about going minimal. The run went really good. I set out for that mile and a half goal and ended up with three miles by the end of it. I am really proud of that. The time isn't great, but hey, it was quite a feat for me nonetheless. No real problems with my run other than some sore muscles. I did notice my left hip was a little sore. I walked home about .2 miles and it was fine by the time I got home. Something to keep an eye out for. I am pretty worn out for today. I think this will have to do. Till next time.
Unfortunately, my phone died at the 2.12 mile mark. Basically the trail meets back up about 2/10 of a mile and then follows the trail out. Topping out at about 2.4 miles. We had a great time at the beach and enjoyed to hike there as well. I did the whole trek in my vibrams. Aside from the wet/cold (it was only about 45 deg and there was some snow left plus lots of mud) the hike went well. I learned pretty quickly that nature is treacherous and almost bare feet are hazards. I guess this many years in thick soles has made me soft. Especially since the run was equally as treacherous.
I ran down the trail and paid for it royally. I set out for the 1.5 miler I talked about the other day. However, I ended up running 1.69 miles out to my turnaround point. Rocks-a-plenty. My feet were pretty beat up. I felt really good, though. At the turnaround I decided to break for a little and walk for .19 miles to find the 1.5 mile turnaround. I picked it back up when I found it and set off to run back.
With the sun in my eyes and getting a little tired, the rocks started to really wear on me. I'm thinking runs will have to go in a different direction to avoid these miniature death traps. The run ended good and strong, pretty much how it started.
All in all I wrapped up the day with some good adventures. I learned a bit about going minimal. The run went really good. I set out for that mile and a half goal and ended up with three miles by the end of it. I am really proud of that. The time isn't great, but hey, it was quite a feat for me nonetheless. No real problems with my run other than some sore muscles. I did notice my left hip was a little sore. I walked home about .2 miles and it was fine by the time I got home. Something to keep an eye out for. I am pretty worn out for today. I think this will have to do. Till next time.
Apr 6, 2011
Rest
Ok, I lied. No running today. Extenuating circumstances. Feeling a little uncomfortable about it. However, I can take this opportunity to post some information about barefoot/minimalist running.
First and foremost. Here is a video that displays the differences between the heel strike and the forefoot strike. This also explains alot of the curiosity I have had, and apparently I wasn't alone, about the history of running being considerably longer that the history of the shoe, let alone the running shoe.
This one is a little journalistic piece featuring the author of "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen", Christopher McDougall. He is a large dude, 6'4" 230lbs. The locals in Mexico call him "Oso" (Bear) in the book. Enough said. I have heard from a few people that they're not built to run, and that they couldn't run barefoot because they're too big to pull it off. Nay! Look at this gargantuan. As for the chunky side of things, I'm proving that wrong with every step I take.
This just lays out some important fundamentals to keep in mind. The website on the video is a good source for info as well. I am subscribed to the newsletter, which is pretty good. They have a program you can buy too, I have no idea how good it is, but, one of the guys involved in the website is running across the country completely barefoot, so they must know something.
Here is a slow motion video of a heel strike without a shoe on . Note the impact on the leg in general, focus on the movement of the ankle and the "crushing" of the foot. No joy.
Now you can see the result of a heel strike in a shoe. Just like the result without. The foot crushes down through the shoe toward the ground. McDougall points out in his book that that is exactly what is happening. You don't run with the thought that the sole of the shoe is an extension of your foot. Instead, the body attempts to find a hard surface to land on. The result is that the heel pushes through the cushioning to find the ground, causing the strike to be just as hard on the body's support system as if the runner was barefoot. Remember the second video, McDougall says that tests have shown that "the greater the cushioning of the shoe, the greater the impact shock on the legs".
Here is the alternate. You can see pretty clearly that the shock is dispersed evenly throughout the leg. There isn't a distinctive shock impact.
This one is an excellent view of a good foot strike. Watch the motion of the foot, it comes out, aligns, and eases down on the pavement, allowing all the tendons and muscles absorb the energy.
Here are some websites and articles to check out. A little light reading.
I suggest getting "Born to Run" by McDougall to anyone I talk to. It's really inspiring, informative, and a really good read to boot. Check it out.
Apr 5, 2011
Blustery, Nasty, FunRun
I headed out today onto the soaked roads and into the winds for a run. The best one yet. I have to say that unlike any running I have ever done before I now head out and enjoy myself every step of the way. I find myself grinning like an idiot on the run, because it feels good. How often does that happen? Anyways, here it is:
OK, 1.01 miles in 8:58, hitting the mile marker at 8:44. I am beginning to see and feel myself settling into a comfortable, manageable, and enjoyable run. My cardio is (slowly) beginning to come along as well. I did get pretty winded in the beginning of today's run. The first 3/10 of the mile were uphill and I tried to charge right into it, it benefited me though. It seems that running uphill comes a little easier, maybe because the angle causes you to strike with the ball more naturally. I'm struggling with the downhill a little more, mostly with trying to get a proper foot strike and maintain proper body alignment. It's getting better, though.
The big win today was the way I felt when I got back. Like a million bucks. I did walk back today to the tune of .32 miles, and that allows me time to relax, breath, and overly analyze my run. So, by the time I got home, I felt awesome. Taking this into consideration, I have decided to up my distance. I'm thinking 1.5 miles. Tomorrow should be another miserable day in the weather department, but I will be enjoying it like it's a sunny California day. Till tomorrow.
The big win today was the way I felt when I got back. Like a million bucks. I did walk back today to the tune of .32 miles, and that allows me time to relax, breath, and overly analyze my run. So, by the time I got home, I felt awesome. Taking this into consideration, I have decided to up my distance. I'm thinking 1.5 miles. Tomorrow should be another miserable day in the weather department, but I will be enjoying it like it's a sunny California day. Till tomorrow.
Apr 4, 2011
A little rain and a lot of rocks...
So my workout started a little rocky. The Mrs. and I started out with The Biggest Loser workout DVD. Some how it managed to get scratched so we fought with it for an hour and managed to scrape together what should have been a half hour workout.
Afterwards I headed out on my run.
Afterwards I headed out on my run.
1.01 miles in 8:58, clocking in at an 8:50 mile. Better than yesterday, still not good. I'm going to enjoy the good parts of it all though. I ran a mile in the rain, I'm on day four, my body isn't aching, I haven't done any significant cardio workouts in over 6 months, and I haven't run in over a year. I am not totally unhappy.
As for the rocks part. It seems that we are at that time of year where the snow melts away leaving the sand and debris that collected on the road and sidewalks hanging out waiting to be swept up. Here in Downeast Maine, the sand used is actually more akin to gravel, making running a little treacherous.
Yesterday, while running, I stepped on a rock.
It hit on the ball of my foot right on a bone. Ouch. Today, every step I took reenacted that unfortunate event. Not fun. So, note to self, "don't step on rocks". I found myself really aiming for the sand and grass on the sides of the road as a refuge. I am not sure if this is because my foot strike needs correcting, or if it is just because it hurts to run on a bruise. Something to concider. Ok, I'm done whining.
I came in with a better time, and the same general feeling I have had on all my runs. I have yet to have any soreness other than in my calfs, and it seems that a short walk afterwards helps minimize that. I can't wait for my cardiovascular system to catch up with my legs. All I can think is that once that happens I can run for forever. That is the feeling I get while running. If I wasn't sucking wind I wouldn't have to stop. I can begin to feel an easing into a more steady gait as my muscle memory builds up. Constantly reminding myself to correct my form will hopefully result in the ability to start running anytime, with any footwear, and perform exactly the same, without thinking about it.
Well, tomorrow will be more running in the rain. Thank you for fleece. We will just have to see what happens.
As for the rocks part. It seems that we are at that time of year where the snow melts away leaving the sand and debris that collected on the road and sidewalks hanging out waiting to be swept up. Here in Downeast Maine, the sand used is actually more akin to gravel, making running a little treacherous.
Yesterday, while running, I stepped on a rock.
It hit on the ball of my foot right on a bone. Ouch. Today, every step I took reenacted that unfortunate event. Not fun. So, note to self, "don't step on rocks". I found myself really aiming for the sand and grass on the sides of the road as a refuge. I am not sure if this is because my foot strike needs correcting, or if it is just because it hurts to run on a bruise. Something to concider. Ok, I'm done whining.
I came in with a better time, and the same general feeling I have had on all my runs. I have yet to have any soreness other than in my calfs, and it seems that a short walk afterwards helps minimize that. I can't wait for my cardiovascular system to catch up with my legs. All I can think is that once that happens I can run for forever. That is the feeling I get while running. If I wasn't sucking wind I wouldn't have to stop. I can begin to feel an easing into a more steady gait as my muscle memory builds up. Constantly reminding myself to correct my form will hopefully result in the ability to start running anytime, with any footwear, and perform exactly the same, without thinking about it.
Well, tomorrow will be more running in the rain. Thank you for fleece. We will just have to see what happens.
Apr 3, 2011
Beach Running
I knocked out a slow mile today down by the beach. The weather cooperated today and I couldn't resist. Unfortunately, its going to be pretty gross out for the next week and a half. I'll have to just get out when I can, and today was just a good opportunity. I started out with a totally barefoot run on the beach for .46 miles clocking in at 4:16.
I'm not unhappy with that as a warmup. The little one and I ran another 4/10 of a mile at a much slower pace and just enjoyed it. Lizzy can really run. She ran all day in the sand, barefoot and never tired. That is a success on two levels. A tired kid equalling a peaceful night, and a kid who loves to run.
So, anyways, a couple of walks, jogs, walks later, I went for my real run. I watched the GPS this time and measured out a good mile.
I finished out in 9:26. Not very impressive. The only good thing I can find in it all is that I am not achy afterwards. I did notice that I felt a little uncomfortable in the beginning of my run. I refocused and corrected my gait. I focused on short easy steps, leading with my hips, checking my foot strike, checking my posture, and trying to "listen" to my feet. After going through my mental checklist and fixing what needed to be fixed (all of it) my run went back to being an enjoyable experience.
My cardio is hugely lacking, but all in due time. I am trying to follow the rules I have read from various sources. One of the rules I see repeated again and again is to only go as fast as you can comfortably. The best suggestion I have seen is to go as fast as you can while holding a conversation. So I guess slow and steady will get me to where I need to be. Till next time. Happy running.
Apr 2, 2011
Beginning
Although my running began 2 days ago, I didn't get this idea until now. I ventured out for a .81 mile run on Thursday hitting 7:17 for an end time. Afterwards I felt good. Having started running up after a long break before, I know the first run usually feels pretty good and when I step off for the second I realize how not ready I truly am. So, in light of this, I played it cautious. I went for a short and slow jog later after my workout. My wife took off and ran the half mile-ish in a decent 7 minutes, my 4 yr old daughter and I clocked in a solid 12 minutes. We started to trot a little further, but, my arches and my right achilles started to hurt, so I stopped and just walked another mile. Not bad. Unfourtunately, Maine dumped snow on us Friday and the roads were barely passable, let alone runnable in vibrams. 8 in of snow pouring onto my barely covered feet, no thank you. So today, after returning from a day of shopping, (and allowing the 45 degrees and sun do their job) I set out for another run. This time I clocked in at .83 miles in 7:17 (strange, I know) and followed up with a .5 mile walk afterwards. Aside for the sore calfs (a frontfoot strike requires significantly more calf work) I feel great. Cardio wise I am not up to snuff, however, it feels great to be able to run the whole distance without burning legs, achy knees and ankles, and feeling like I'm going to topple over. This is much better. Back Monday with my next run. I'm looking to stretch it to a mile if I can and rest there until the following week.
Subscribe to:
Posts (Atom)