Mileage Reporting 34th Week 2014

Runlite01

Barefooters
Apr 27, 2013
1,389
3,310
113
63
Denison Tx
I feel lost we did change weeks didn't we?
Ran 5 miles at 4:45 am 80 deg.f. 70% rh.
Very nice
 
Hope everyone had a great weekend. I gave myself a break from running. The old knee pain creeping back in. Doesn't seem to bother me running, but I don't want to push it to where I am hobbling like last January.

Sunday - 3 miles barefoot walking

Tuesday - 5 mile barefoot run on rain softened ground. I try to take advantage any time it rains. I love wet ground.

Tuesday afternoon - 10 miles shod. Decided it was time to address some of my weaknesses. Afternoon running, consistent pace, and constant running. Yep, I'm a walker and most of my running includes a walk/run strategy. That's why I like the mountain, technical terrain - I can walk. Fearing I am getting slower and slower I am going to try at least one run a week at a faster pace. Goals for this run was maintaining a 8;30 pace and no walking or cheating the pace (slow for part of the mile and speeding up at the end to bump the average). Straight road with 3 miles of pavement, 7 miles gravel - rolling terrain , but no real hills. Most of the time I am "just run", so this is a little tech talky for me.

Mile splits: 8:26, 8:28, 8:19, 8:24, 8:12, 8:12, 8:11, 8:07, 8:07, 7:55

The run went well. It took about 3 miles for the body and mind to adjust to no walking. I did speed up some in spite of trying to adjust down, the speed just seemed right. No problems aerobically, but I could feel niggles in my joints and hamstring. A little more sore than usual the following day. Wasn't a fun run, but I am happy about working on some of my weaknesses.

Ok, since I am not good about posting pictures of some of the pretty areas I run/hike, here is a link to my friends blog post. http://www.fastcory.com/2014/08/brian-head-utah-beautiful-place-to.html
Warning: I am wearing some big A$$ clown shoes in the pictures.:)
 
I have been running and it has been great! That being said, this @%#$(+!ING weather is putting a serious wrench into long runs. I can tolerate about 30 minutes when it's 70-80. Over 80 and I just want to die and can not stand much more than 20 minutes. And the humidity sucks too.
 
3.14 km barefoot on a bike/walking pavement course. Better pace than last time I did this same course. And I got a sub 10km/hour speed. Things are looking good! At the moment, I focus on trying to run light enough so I don't hear my footsteps and run relaxed as I tend to tense up while running.
 
Hijack! I am pretty sure if I had not become a runner that I would have become crippled by my hip issues.
Further hijack! I have hip issues as well, but I'm not sure they can be helped any since it seems to be caused by a bone rather than just a muscle imbalance. (though I haven't felt any hip pain while running ever since I joined here. I might be onto something.)

It is also the reason I originally went to a podiatrist and got orthotics.
 
I had a very interesting experience in the last days :

- 2 days off
- Day One : 4 km as fast as possible (I'm still a young and stupid dog) : warm and exhausted feet at the end and during the night
- Day Two : 11 km, slowly, never felt comfortable because of the day before
- Day Three : 16 km, slowly, very comfortable until the end.

Conclusion ?
I can waste my feet with only four kilometers
I can build up my feet for the next day with 11 slow and gentle kilometers...
 
Monday - A very encouraging 22 miles barefoot

Tuesday - 60 minutes on spin bike

Wednesday - 7 miles in Lunas in AM, 20 minutes swimming just before cooking dinner

Awesome Job Happy!
22 miles, wow, very inspiring.
I think you are totally ready for 26.2
 
I too have not gotten around to posting milages for the last week or so. Busy travelling out of town for wedding and work. Most days though did include runs of between 3 and 5 miles. When I landed in Vancouver a I decided to run/walk to my hotel from the airport. The 30 lb backpack made it challenging. Arrived at my hotel about 1 hour and 45 minutes later, and with my first few steps after taking the backpack of I felt like I would spring through the ceiling, took a few minutes before everything felt normal again. Makes me think there is something to be said for walking with a weighted vest. Thanks for the idea Sid. :)
 
I too have not gotten around to posting milages for the last week or so. Busy travelling out of town for wedding and work. Most days though did include runs of between 3 and 5 miles. When I landed in Vancouver a I decided to run/walk to my hotel from the airport. The 30 lb backpack made it challenging. Arrived at my hotel about 1 hour and 45 minutes later, and with my first few steps after taking the backpack of I felt like I would spring through the ceiling, took a few minutes before everything felt normal again. Makes me think there is something to be said for walking with a weighted vest. Thanks for the idea Sid. :)
Had my first weighted walk this morning, just a mile with my 60-lb vest. Felt it mostly in my traps. I ran a half a block too. I think I will try to work up to running the whole one mile with it on for my carless commutes. So yes, thanks here to Sid too.

Otherwise, not much to report. I've been running the same Mississippi bridge circuit every run, the same six miles, as a way to gauge my progress in regaining my running fitness. Pretty much every run feels a little better. Here's a pic of the route at the halfway mark, crossing over into Minneapolis (to the left), looking back towards the bridge at the starting point.

IMAG0082.jpg

And here's a pic towards the end, crossing back over into St. Paul (again, to the left), looking back towards the halfway mark and the bridge where I took the first picture from, unfortunately barely visible.

IMAG0081.jpg

I like this route quite a bit because it's so easy to see the distance you ran. So there's a real feeling of accomplishment at the end. I drive down to the river, park the car, and then I don't have to think about traffic or crossing streets the whole time I'm running. It's also interesting because I expose a lot of fellow recreationalists to barefoot running when I'm out on the river parkway's bike/pedestrian paths.
 
Just for the record, I've never recommended running with substantial weight for training. It's not even recommended by the Mike Caviston, Director of Fitness for the Naval Special Warfare Center.
https://www.sealswcc.com/forums/showthread.php?40-RUNNING-START-HERE
[SEAL or SWCC] Candidates often express an interest in running with boots and/or while carrying weight (rucking). I do not encourage either of these practices. The link between these activities and injury is not conclusive, and small amounts on rare occasions would probably not be harmful. But overall, it is my opinion that the potential risks outweigh the possible benefits. On the other hand, hiking or walking in boots while packing some weight would be a good activity to supplement your regular training program.
 
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Just for the record, I've never recommended running with substantial weight for training. It's not even recommended by the Mike Caviston, Director of Fitness for the Naval Special Warfare Center.
https://www.sealswcc.com/forums/showthread.php?40-RUNNING-START-HERE
Yah one of your links suggested max 10-15% BW or something, right? Don't worry, I'm a big boy, I'll back off if it doesn't feel right.

Caviston's skeptical of barefoot running: "So an argument can be made that the right shoes can complement the foot to create a unit more suited to running than the foot alone."

But I like his discussion further down about how HIIT alone won't ensure endurance capacity. Those claims by many different people--Tabata, RDL, etc.--that you can just get by with sprints have never jibed with my experience. I think you need some kind of mix of LSD, tempo, and intervals, as he recommends. At least one of my weekly runs these days involves fartleks at some point, and I sometimes put in a half-hearted effort at tempo pace for a mile or two.
 
The winning song that I sang outloud while running around the waterfront, tonight, was Nicki Minaj's, ANACONDA. And a race happened to going on so I am sure they were thoroughly entertained by me singing at the top of my lungs, "MY ANACONDA DON'T WANT NONE UNLESS YOU GOT BUNS HUN! OH. MY. GAWD. LOOKIT HER BUTT!" You are all VERY welcome! Then a drug deal handshake got in the way of my running path, so I jumped back and prepared to "Karate Kid chop" them - and they simultaneously stepped back and held their hands out in a "after you" gesture. I wound the night up soaking in the fountain and drenching my phone in such way, that it now tells me every five seconds that my headphones are unplugged. And of course the night wasn't complete without playing the "Now where the hell did I park?" game? And as I was sitting at my car, about two blocks away I heard the BEST sound EVAH!!! Three guys in their mid-twenties singing in unison, "OH. MY. GAWD. LOOKIT HER BUTT!!!" Oh hell ya! My job is done! (For tonight). ;) Oh, and BTW, my headphones are STILL disconnected!!! :)
 
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