Mileage Reporting Week 22 2015

Enjoyable 3.75km for me this morning at the start of another sunny work day.

-That's an impressive list of wildlife you've seen there Runlite -put's my geese and occasional squirrel into perspective somewhat!

hi
on tuesday, 11 slow kilometers, fresh feet at the end
on wed, 5 slow km and 16*200m as fast as possible, the right side of my right foot was a bit warm at the end, I need to "refine" this.
but ok, took a shower and the foot felt fresh again

Well another big gap for me... mon-wed nothing. Worked Mon & Tues and was going to try a quick bike ride after work but high winds and threat of storms both days changed my mind. Had plenty of other things I had to do anyhow, like remedy my lack of groceries and get some cleaning done. Wednesday I had off but had my son all day and just continued to work on my long list of stuff to do around the house. Finally today I got out on the path and did 8 miles at a modest pace. I'm sure these big gaps aren't helping me much. Unfortunately the morning is the best chance I have to run lately but also about the only chance I have to work in my upstairs where I am insulating the roof. It gets pretty hot up there by midday so I do what I can do in the morning. Probably will take me all summer at this rate - its a complete gut and redo.

Also noticed the pavement finally getting hot around here. I ran mid-afternoon and noted that the asphalt at the parking was hot enough to burn if I stood for more than a few seconds. Guess its that time of year again. Got to say though, seems hot asphalt seems to toughen my feet more so than anything else ever has, one positive of the situation. Just got to be careful.

Geez ! Week 22 already ? Wow...I have been away from the site for some time, not that I am not running, but just that I don't find much time to come....

In the past few weeks, I was running at about 30km/week, and most of those done in the city, as I have to squeeze small runs during my lunch time

Anyway, from Monday, I am starting my preparation for the September Sydney marathon. I haven't decided yet if I will register, but if I want to, I have to start the training now.

The main thing that would stop me, is my continuous groin injury, which is not improving, but not getting worse either.

If that would be the case obviously I'd need to stop.

I'll try to post more regularly, or at least once a week !

BTW, winter is here, but nothing to difficult to manage, temperatures are around the 10-12C/50-54F in the morning.

I can't remember what I did all week, but there wasn't much running.
Monday : a walk after another big day in Minneapolis/St Paul with the kids.
Tuesday: something. A walk to work and back, maybe gym? Maybe not.
Wed: 2 mi bf run on the bricks, bike to work, some biking on a trail after.
Th: gym in the evening, walking, brief trail run in the am.
Friday: finally back on the trail again. about an hour. lazy time at the gym. light weights.

Spiderweb62 said:

BTW, winter is here, but nothing to difficult to manage, temperatures are around the 10-12C/50-54F in the morning.

Click to expand...

That sounds about perfect . How could does it get in the dead of winter, I assume it will get colder yet.



Turned out to be a decent day for me, last one I have off until next fri/sat. Got some work done in the morning insulating the attic. Even with mild temps, cool breeze, and somewhat cloud cover it still got to hot to work by noon. Ran some errands plus stopped at bike store looking for a helmet. On the bike paths I usually don't wear one but for triathlon its required. Even money being no object their best models still where muffin headed, so now off to search the web for some hopefully slightly less ugly ones. Made some more adjustments to the bike and hit the path. Did 18 miles with a couple stops for seat angle adjustment and handlebar height. A nice open stretch I timed myself at max effort with the new aero bars, then riding in the drop bars. My mile times where within 3 seconds so they both seem to be about the same although wind was gusty and lots of other variables. Average for the ride was 16.1mph but that included warmup and plenty of slow cruising too. Fastest two miles were around 24.5 mph. If only I could hold that speed against the wind or up the very slight inclines!

After I finished the ride, took off on foot and did a quick 2 miles running. From now on after my rides if I have a bit of time still I'd like to run a couple miles to simulate the duathlon feeling of running on legs you just biked hard on. Averaged 7:39 not pushing myself too hard. Then walked another mile for a cooldown.

Feeling good! Nice sunset tonight too! Hope to get something in tomorrow before I go in on nightshift and mess my 'system' all up for a while, got to work on the attic more though, not sure if I'll have time for both. Maybe.

Did 10 miles in the heat of the day. Early afternoon, around 85ºF and I'm not used to this heat yet. Most of the trail I was on was fully exposed and the sun was out bright. Nevertheless, ran most of it in the low 7 minute range, worked up a good sweat! Storms rolled in later and cooled things off as I was heading into work for the nightshift. The 14 flight walk up never felt so hard before!

Managed to push on through my furthest distance to date and do 5.25km today (yes I know its not much, but it's been a target I've had for a while!).
Conditions were wet after some heavy overnight rain, but I think that helped me focus more on my form -feet feel really good. I'm conscious that you can hear your own landing every time your feet hit the pavement when it's wet (instead of being almost completely quiet in the dry). -Maybe that tiny amount of extra feedback is just enough to make me continually re-adjust and maintain a reasonably decent short stride, etc...
Still pretty pleased with progress so far..

10k run today with my daughter. Was a great day for a run today. A little on the cool side but by the time we ran downwind for 5 minutes we were glad to turn the corner and pick a breeze again. Finished second in age group, missed first by 50 seconds. Only one barefoot question today, as we were in starting chute a runner asked why I would run barefoot. My reply was that it was lots easier on a body. Had a lot of long stares though. . Time was slow though, my knees have been acting up a bit the last couple of weeks so I did not run much the last 2-3 weeks. I think chip time was 1 hour 9 minutes. My daughter did complain of a sore neck though as she was always looking over her shoulder to see if old guy was keeping up.

yesterday 3*2 km as fast as possible, feet good
today 6*2 km at marathon speed, feet still good

great

I was hoping to get something today to finish the week off but was raining when I got up and I decided to work on laundry and dishes in the couple hours I had before work. But since its the end of week and month I'll record the totals...

This week:
21.1 miles running
17.9 miles biking

For May:
104 miles running
145 miles biking

All barefoot.

This month was great - highest both running and biking for '15 so far. A good half marathon plus record 10k with 2nd place overall finish for me so far. I need to get the running miles up though, these low 20's per week I've been doing is less than where I want to be. Next week probably wont be any better, doing 6 straight 12-hr nightshifts.

The day after Memorial Day I went to NY for a company meeting so I didn't make an entry here. Before the trip, I got in 7.08 miles barefoot on Memorial Day morning before setting out. Traveling Tuesday was a nightmare when an accident on the bridge added to forgetting to set my alarm caused me to miss my flight by 10-minutes which snow-balled into a 13-hour travel day to JFK. However, on Wednesday morning, I went for a 2 mile barefoot run near the meeting venue in Tarrytown. After the meeting, I went to visit my mom and on Friday, I ran another 6.9 barefoot miles around my old HS track. Not a bad week for running all-in-all.