Mileage Reporting 40th week 2013

6 miles, pavement, barefoot in the awesome rain -with a couple other BRS peeps. I feel pretty darn good for having talked so much the entire run - and paying less than astute attention to my form! I attribute this to my consistent gluteus exercises that I have been doing at the pool over the last couple of weeks! I was not exactly thrilled about the amount of debris (sharp little pieces of tree parts) that the wind had knocked down, however. It was fun chatting with Jim (Bidimus) about our half marathon training plans!
 
Is this for daily reporting or once a week or whatever we like? I wanna play!! I wanna play!!:D

Mon 2m. Tues 2m.
Wed 2m in morning.... thinking about running all day, so ran another 2 miles in the afternoon on a local trail... FUN!!!:woot:This was the first time I've ran in shoes since starting this experiment. I ran in my Teva's and it didn't affect my form (that I could tell). I ran an easy mile on the trail, turned around and ran a hard mile.
Thur 2m.
Sat 2.75m maff method (135-145 bpm) and 1.75 walk home (left foot pain)
Sun 5.5m maff method, 1:03 minutes. If you would have told me 7 weeks ago that I'd be comfortable running for an hour without shoes on in less than 2 months - I would have called you a loon! I'm having a blast!
 
Sunday afternoon.
My feet feel a little achy from the 14-miler the day before, so I blew off the planned track work and just did weights. My feet haven't felt post-run soreness like this for over a year. I think the jump up in mileage has been a little too drastic, so this week I'll try to keep my runs under 6-8 miles. With the feet I know just resting or reducing will do the trick, so I'm not worried about it, and I'm still feeling very happy that I can now run pretty good distances continuously without having to worry about ITBS, sore MCLs, and calf cramps. It's been a long time coming. I'll take a little soreness in my feet any day!

My new lifting plan of breaking up my three workouts into four is already bearing fruit. I was able to do two reps on my max bench weight for the first time. There are two advantages to spreading out my weekly exercises over four hours instead of three: 1) I can now get to all or almost all the exercises on my lists in one session, and 2) I can spend more time pyramiding down from my max weights. I had kinda forgotten how important it is to pyramid down, but it really speeds up progress. I even had time to pyramid my bench flies and biceps curls.

My kids horsed around most of the time I was lifting, and were pretty good about staying clear on the really heavy lifts. Then my daughter would mock me for turning red or struggling a bit, and they both took turns sitting on my legs while I did the back dips. Fun.

In the afternoon we went for a stroll down on the banks of the Mississippi. Hardly worth mentioning here, except I was extremely happy that I was able to convince my family to go for a little hike instead of just sitting at a picnic table. There's still hope I can get the fam to enjoy a more active form of recreation with me.

Monday morning.
One-mile run commute. Feet feel pretty good, legs are raring to go on a real run.

Is this for daily reporting or once a week or whatever we like? I wanna play!! I wanna play!!:D
Some report daily, some weekly, it's totally up to you. I like to report every day or two. It's good discipline and checking in on what everyone else is doing is good motivation. I've learned that the secret to working out is to stay consistent, and this forum really helps, especially for a solitary runner/lifter like me. This is a one-stop shopping running club/gym-rat coterie.

Glad to have you on board!
 
And never underestimate the fact that some of us will tend to wander off on to other topics not so mileage or kilometerage in nature. I blame it on the lack of shoes. People that wear shoes are more likely to stay sensibly on topic.
 
Yesterday raced the Duluth Fall Fest 5k in Duluth Ga...my goal was to finish under a 20:15 time to qualify for the sub-seeded start wave at the Peachtree roadrace next summer.

The course is roughly 1.5 miles downhill then back uphill in an out and back loop...the 3rd mile is all uphill so I didn't think I would have a shot at a PR but would try anyways for at least the first couple miles.

Started out well and hung with the lead group of about a dozen or so runners...1st mile in 5:30. The leaders kicked up the pace a bit as the uphill part started around 1.5 miles...this broke up the group and strung everyone out. I was fading by the end of the 2nd mile ...hit 2 miles right at the 12 minute mark. The 3rd mile really slowed me down and soon realized there was no chance for a PR but still tried to keep up a decent pace...crested the top of the hill and then saw the finish line a couple hundred yards away and coasted in...finished in 20:03....14th or 15th place.

Got a lot of positive comments thru out the race...even the race announcer called out to the crowd "here is the first barefoot finisher" and he did that for each barefoot runner. There were 2 other barefooters...Gerry from the Georgia chapter and Joel a local long time barefooter who I meet at this same race a few years ago. Gerry won 2nd place in the 60-64 age group and I won 1st place in the 50-54 age group. Here a pict...Gerry is on the left.

Duluth 5k 2013.JPG
 
Yesterday raced the Duluth Fall Fest 5k in Duluth Ga...my goal was to finish under a 20:15 time to qualify for the sub-seeded start wave at the Peachtree roadrace next summer.

The course is roughly 1.5 miles downhill then back uphill in an out and back loop...the 3rd mile is all uphill so I didn't think I would have a shot at a PR but would try anyways for at least the first couple miles.

Started out well and hung with the lead group of about a dozen or so runners...1st mile in 5:30. The leaders kicked up the pace a bit as the uphill part started around 1.5 miles...this broke up the group and strung everyone out. I was fading by the end of the 2nd mile ...hit 2 miles right at the 12 minute mark. The 3rd mile really slowed me down and soon realized there was no chance for a PR but still tried had to keep up a decent pace...crested the top of the hill and then saw the finish line a couple hundred yards away and coasted in...finished in 20:03....14th or 15th place.

Got a lot of positive comments thru out the race...even the race announcer called out to the crowd "here is the first barefoot finisher" and he did that for each barefoot runner. There were 2 other barefooters...Gerry from the Georgia chapter and Joel a local long time barefooter who I meet at this same race a few years ago. Gerry won 2nd place in the 60-64 age group and I won 1st place in the 50-54 age group. Here a pict...Gerry is on the left.

View attachment 2931


Well done! Way to represent.
 
I'm out for a while. Sunday morning I had some knee pain which is strange because I felt nothing of concern during my Saturday runs. Something to do with work and the clutches on the tractors and hauling trucks (left knee) and then the running might have stressed it to the point of pain. Not too serious, just going to take it easy for a while. Mike, you have any trigger points for inside knee pain?
 
Sunday - last long run before my marathon. Ended in somewhat of a disaster. Well could have been worse but might have screwed up my running for a bit as well as any hopes of doing well at the marathon. Some how I strained my left calf. My calves are usually what causes me the most problems but I've been able to cope with it fine, and was getting to the point these last few months that they werent causing me any issues, even after my last half marathon (provided I rolled and messaged them, stretched, etc).

So it might have been a combination of things, but anyhow I headed out for what was going to be a 20-24 ish mile run. I noticed after my mile warmup that my left calf was a little tight and a slight tightness in my left arch, so I stayed at an easier pace for a while longer. At 4 miles though it was getting worse instead of better so I pulled over and did some messaging and stretching. Took off again, better but still a little tight. Started being a problem again a couple miles later, around 7 miles I stopped again to stretch and message. As I was running again it seemed like it wasnt getting any better so I started deciding what to do. Decided for sure I had to cut the run short, at 9.4 miles I turned around. Even though that wouldnt give me a good test of my hydration and eating and trying to pick up the pace at the end, it would still be a decent long run. Well... within a half mile it was getting to the point of being painful and I stopped once again to attempt to work on my leg. After that I decided to walk for a bit, and 5 minutes later walking, I was still in pain and called my wife for a pickup. Now its too hard to explain random country roads when I dont even know what they are, so I had her meet me at the college the path goes through, another 4 miles ahead. After a bit more walking though, the pain did subside and I was able to maintain a 12-13 minute pace with only minor discomfort. So I think it was about 14.5 miles total, but a major setback.

There were many things that could have been factors, but my theory is from my really fast 5k the weekend before. I know a strained my legs hard, if even just for 3 miles. But I felt fine afterward, and did a pretty intense weekday long run the following Monday. I probably overdid it there. I was just feeling so good and stoked at my 5k performance and the upcoming marathon. I noticed some slight straining in my legs wednesday and friday too, but they were much easier runs. Sunday was easy too, so it might have also been lack of hydration the day before or something like that.

But now I have to be super cautious and hope I can recover for the big race. This was going to be the last week of training, with the taper officially starting by cutting down my next long run this weekend. Now I'm just going to play it by ear, and give my leg a few days off and see what happens.
 
Yesterday raced the Duluth Fall Fest 5k in Duluth Ga...my goal was to finish under a 20:15 time to qualify for the sub-seeded start wave at the Peachtree roadrace next summer.

The course is roughly 1.5 miles downhill then back uphill in an out and back loop...the 3rd mile is all uphill so I didn't think I would have a shot at a PR but would try anyways for at least the first couple miles.

Started out well and hung with the lead group of about a dozen or so runners...1st mile in 5:30. The leaders kicked up the pace a bit as the uphill part started around 1.5 miles...this broke up the group and strung everyone out. I was fading by the end of the 2nd mile ...hit 2 miles right at the 12 minute mark. The 3rd mile really slowed me down and soon realized there was no chance for a PR but still tried to keep up a decent pace...crested the top of the hill and then saw the finish line a couple hundred yards away and coasted in...finished in 20:03....14th or 15th place.

Got a lot of positive comments thru out the race...even the race announcer called out to the crowd "here is the first barefoot finisher" and he did that for each barefoot runner. There were 2 other barefooters...Gerry from the Georgia chapter and Joel a local long time barefooter who I meet at this same race a few years ago. Gerry won 2nd place in the 60-64 age group and I won 1st place in the 50-54 age group. Here a pict...Gerry is on the left.

View attachment 2931
Well done Mokaman, not a bad time for a uphill finish.
 
...The course is roughly 1.5 miles downhill then back uphill in an out and back loop...the 3rd mile is all uphill so I didn't think I would have a shot at a PR but would try anyways for at least the first couple miles.

Started out well and hung with the lead group of about a dozen or so runners...1st mile in 5:30. The leaders kicked up the pace a bit as the uphill part started around 1.5 miles...this broke up the group and strung everyone out. I was fading by the end of the 2nd mile ...hit 2 miles right at the 12 minute mark. The 3rd mile really slowed me down and soon realized there was no chance for a PR but still tried to keep up a decent pace...crested the top of the hill and then saw the finish line a couple hundred yards away and coasted in...finished in 20:03....14th or 15th place...
Wow thats great time with the hills! I need to train more on hills they really kick my butt. Congrats!
 
  • Like
Reactions: Owlrun
Hills are great training. I noticed yesterday that I did a lot of my passing of people when either going uphill or downhill. I think it really helps that a lot of my running is either going up or down, and I've noticed that the uphills I've been running don't loom as large as they once seemed. Of course, I'm sure that the hills are run are probably nothing for some others out there. But overall I'm glad that I've got hills to run on, they make flat areas seem like vacation while running.
 
Awesome job Moka!!!
Rick, I hope your knee issues reslove quick.
Tristan, just play it safe and don't worry too much about it, most of your training has being done anyways you'll be fine for the marathon. It happens to most of us and it's part of the game-s0 don't sweat it too much.