Mileage Reporting 40th week 2013
- Thread starter scedastic
- Start date
Huh. I wonder if I'm hitting some good adaptations now.
Legs didn't feel super springy, didn't feel so light and quick as they did Sunday at the 5K or during yesterday's run. But still enough spring that I didn't think it was too much trouble to run about 1.6 miles. Now I didn't run it easy though, I had to work it some. Classically in the past when I've felt the legs were heavy, my paces slow down, whether easy or tempo or interval type of pace. If it's warm, I slow down. Today, warm, legs that felt somewhat slow heavy.
I ran it in a time of 13:51. A little faster pace than what I did at the 5K on Sunday. When I stopped, it still felt like I could have kept going. Am I actually developing some speed?
There was a time when I thought that breaking 25 minutes in a 5K would have been about the top end for me. Now I think that as long as I continue to run consistently, there's no doubt that will fall and I can dream more towards something like a sub-22.
Legs didn't feel super springy, didn't feel so light and quick as they did Sunday at the 5K or during yesterday's run. But still enough spring that I didn't think it was too much trouble to run about 1.6 miles. Now I didn't run it easy though, I had to work it some. Classically in the past when I've felt the legs were heavy, my paces slow down, whether easy or tempo or interval type of pace. If it's warm, I slow down. Today, warm, legs that felt somewhat slow heavy.
I ran it in a time of 13:51. A little faster pace than what I did at the 5K on Sunday. When I stopped, it still felt like I could have kept going. Am I actually developing some speed?
There was a time when I thought that breaking 25 minutes in a 5K would have been about the top end for me. Now I think that as long as I continue to run consistently, there's no doubt that will fall and I can dream more towards something like a sub-22.
Mmh, not being very consistent with my reporting lately, sorry about that !!!
Monday I did 14km/8.7mi and today 11km/6.8mi...This means that by monday I had achieved my yearly goal of 1500km in 2013...I am stretching that to 2000km !!
I have a small blister under 3rd metatarsal (right foot), which could also explain my constant nagging pain I have there (not related to the blister)...
I am doing something wrong, I just don't know what...
I will do a slo-mo video and post it for comments, really eager to understand what I am doing wrong...
Monday I did 14km/8.7mi and today 11km/6.8mi...This means that by monday I had achieved my yearly goal of 1500km in 2013...I am stretching that to 2000km !!
I have a small blister under 3rd metatarsal (right foot), which could also explain my constant nagging pain I have there (not related to the blister)...
I am doing something wrong, I just don't know what...
I will do a slo-mo video and post it for comments, really eager to understand what I am doing wrong...
Somewhere between 6km and 4mi this morning on the streets. Had to stop for a car for the first time in living memory, and I was slightly miffed. Got a "doesn't that hurt?" from a guy with a dog, but didn't see many people out because the weather here has been windy and rainy for the last day or two. I copped a massive inch-long thorn in the gap between my big toe and the foot towards the end - drew blood and everything. Ouch! I have no idea where it came from, but if I work out which plant throws out monsters like that I'll be around in the middle of the night with a bottle of glyphosate.
Monday - Ran 4.25 miles.
Tonight - Planned on an 8 to 9 mile run but it was cut short (3.5 miles) when I ended up stepping on a sandbur with my right foot on the trails where I usually run. It seemed to go in quite deep as it didn't pull out easy. I pulled it out and thought I would continue with my run as usual but not this time. As I picked up the speed it felt like the sticker was still in my foot or part of it anyway so I whipped out the tweezers and the mini mag light flashlight I always carry for instances such as these. I could see there were three different thorns that broke off and remained in my foot. I pulled out the three thorns I could see and thought whew and continued on with my run. Well I didn't get far as it still felt like there was something in that area that I missed. Took another look but could not see anything. It was getting dark and I had over 3 miles to get back to my truck, the skeeters where blood thirsty so I called the wife and had her pick me up and take me to my vehicle and we then headed home.
After showering and taking a closer look at the area the sticker penetrated I can kinda see where there might be a sliver of it broke off in my foot. Tried digging it out with no success so as I type this I am soaking my foot in Epson salt hoping it will do the trick. Might be a day or two before I can run barefoot on it again. DARN IT! It appeared as though the trail had just been mowed sometime today and the mowers tend to throw all of the goat heads and sandburs all over the trail which can be challenging to dodge when running barefoot. Guess it wasn't my night to run.
Tonight - Planned on an 8 to 9 mile run but it was cut short (3.5 miles) when I ended up stepping on a sandbur with my right foot on the trails where I usually run. It seemed to go in quite deep as it didn't pull out easy. I pulled it out and thought I would continue with my run as usual but not this time. As I picked up the speed it felt like the sticker was still in my foot or part of it anyway so I whipped out the tweezers and the mini mag light flashlight I always carry for instances such as these. I could see there were three different thorns that broke off and remained in my foot. I pulled out the three thorns I could see and thought whew and continued on with my run. Well I didn't get far as it still felt like there was something in that area that I missed. Took another look but could not see anything. It was getting dark and I had over 3 miles to get back to my truck, the skeeters where blood thirsty so I called the wife and had her pick me up and take me to my vehicle and we then headed home.
After showering and taking a closer look at the area the sticker penetrated I can kinda see where there might be a sliver of it broke off in my foot. Tried digging it out with no success so as I type this I am soaking my foot in Epson salt hoping it will do the trick. Might be a day or two before I can run barefoot on it again. DARN IT! It appeared as though the trail had just been mowed sometime today and the mowers tend to throw all of the goat heads and sandburs all over the trail which can be challenging to dodge when running barefoot. Guess it wasn't my night to run.
30 minutes, water exercises. Exercise trumped homework!
Tuesday afternoon
5.57 mi / 8.96 km
77 F / 25 C
Just before leaving my office, I did some oblique sit-ups on the incline bench I brought to my office, and some dynamic stretching with ankle weights, mostly standing leg swings--front-to-back & side-to-side. These are great for stretching out the glutes and hip flexors.
From my office I ran 1.7 miles tempo pace to Hendon Hill, then ran up and over it and back again for about two miles' worth, then ran a bunch of 100-meter lengths on the Murray JHS's soccer/football field, approaching a sprint on a few of those, most other times running between 6 and 7 mm pace. Then ran home up going up the steepest hill in the neighborhood, a real lung burner. Overall, medium effort, good workout, need to do that sort of thing once a week I think. I've been running at a purely aerobic pace a little bit too much lately.
And I really like the last four day's sequence of workouts: long run, then chest & bi's st, then run commute and lower body st, then tempo, hills, and intervals run. After a long run (sat), the best thing is a st workout (sun) that has nothing to do with the lower body, so the legs have time to recover. Then if you do two consecutive st workouts, it's best that the second one (mon) has nothing to do with the body area of the first one. Then the tempo, hills, and interval run (tues) seems to help train for running purposes the same muscles and we're just activated in the prior day's lower body st workout.
Scratch might find this article on interval training interesting:
http://www.scienceofrunning.com/2010/02/interval-training-why-its-misunderstood.html
Ties into his suggestion about doing strides in the middle of a run. I think I might try something along these lines on tomorrow's mezzo run.
Wednesday morning, one-mile run-commute.
When I woke up, my left foot was still slightly achy, so I blew off the planned mezzo run and just came straight to the office. I've long noticed that my left foot lands a little flatter, almost heel-striking, than my right foot, and makes a little noise while doing it, whereas my right foot is pretty silent. Since I tend to feel more strain, tofp, and aches on my left side, I reasoned that it might be due to the difference in foot landing, so I tried to make my left foot land more like my right foot on this morning's commute. I've manipulated the left foot landing before, but have never practiced it consistently. It think I'll try to be a bit more attentive to my left foot landing and see if it doesn't help alleviate the mild achiness in there. Hopefully it'll be gone in time for this Saturday's long run.
Funny, last week I wasn't getting into my run-commutes, but this week I'm really enjoying my little jaunts to the office, although I still get the urge to run farther once I've warmed up.
5.57 mi / 8.96 km
77 F / 25 C
Just before leaving my office, I did some oblique sit-ups on the incline bench I brought to my office, and some dynamic stretching with ankle weights, mostly standing leg swings--front-to-back & side-to-side. These are great for stretching out the glutes and hip flexors.
From my office I ran 1.7 miles tempo pace to Hendon Hill, then ran up and over it and back again for about two miles' worth, then ran a bunch of 100-meter lengths on the Murray JHS's soccer/football field, approaching a sprint on a few of those, most other times running between 6 and 7 mm pace. Then ran home up going up the steepest hill in the neighborhood, a real lung burner. Overall, medium effort, good workout, need to do that sort of thing once a week I think. I've been running at a purely aerobic pace a little bit too much lately.
And I really like the last four day's sequence of workouts: long run, then chest & bi's st, then run commute and lower body st, then tempo, hills, and intervals run. After a long run (sat), the best thing is a st workout (sun) that has nothing to do with the lower body, so the legs have time to recover. Then if you do two consecutive st workouts, it's best that the second one (mon) has nothing to do with the body area of the first one. Then the tempo, hills, and interval run (tues) seems to help train for running purposes the same muscles and we're just activated in the prior day's lower body st workout.
Scratch might find this article on interval training interesting:
http://www.scienceofrunning.com/2010/02/interval-training-why-its-misunderstood.html
Ties into his suggestion about doing strides in the middle of a run. I think I might try something along these lines on tomorrow's mezzo run.
Wednesday morning, one-mile run-commute.
When I woke up, my left foot was still slightly achy, so I blew off the planned mezzo run and just came straight to the office. I've long noticed that my left foot lands a little flatter, almost heel-striking, than my right foot, and makes a little noise while doing it, whereas my right foot is pretty silent. Since I tend to feel more strain, tofp, and aches on my left side, I reasoned that it might be due to the difference in foot landing, so I tried to make my left foot land more like my right foot on this morning's commute. I've manipulated the left foot landing before, but have never practiced it consistently. It think I'll try to be a bit more attentive to my left foot landing and see if it doesn't help alleviate the mild achiness in there. Hopefully it'll be gone in time for this Saturday's long run.
Funny, last week I wasn't getting into my run-commutes, but this week I'm really enjoying my little jaunts to the office, although I still get the urge to run farther once I've warmed up.
I've been reading about the same sort of idea in other places, discussions about pace modifications during runs or interval sessions and how long of recovery to make between the intervals. In some ways, the most important part of interval training is not the actual hard running, but the amount and kind of recovery taken. It's almost akin to the idea that it's not the lifting of weights that makes you stronger, but the recovery in the days following.
The other thing that I like to do and feel has some importance is to finish a run strong if things are feeling good. I think that helped back on Sunday at the 5K when I shifted from what had been around 8:45 min/mile pace to 7:30 min/mile pace over the last tenth of a mile. I had that extra gear there because of the habit I have of trying to finish strongly. Now I think you need to be careful not to overdo it, and it's also a real good idea to walk for some minutes afterwards to help clear any extra waste products that a strong finish might have produced, but those strong finishes help to prepare a person physiologically and psychologically to shift into a higher gear at the end of a race. No one passed me in that last tenth of a mile and I blew by 3 people I think.
My left foot might be my barefoot nemesis as well. My skin is a little bit raw on the part just behind the pinky toe and side of the foot from Sunday and Monday's runs. Although it seems to be slowly improving and not twisting and pushing off as much as some weeks back. So hopefully over time it'll learn to land and lift better than it's doing at present and I can work my way towards a higher and higher percentage of miles done barefoot versus in the Xeros.
Yah, on big heavy lifts, I take longer breaks than on the lighter stuff. For running, I'm pretty happy with the kind of intervals I did at the end of yesterday's tempo/hills/sprints workout, but that article, and your suggestion, got me to thinking about running more of my middle distance steady runs (I call these my 'mezzo' runs) at my goal pace of 8mm. Just run that pace after I've warmed up for as long as I can do it comfortably, so it doesn't turn into a full-fledged tempo run, and then reduce back to aerobic pace until I've recovered, repeat x times, and then end with a 1/2 mile cool down back at aerobic pace. The idea would be to gradually lengthen the distance I can sustain 8mm pace comfortably, until I could do it for the entire run. I probably wouldn't be using a pace alert, since 8mm pace is kinda arbitrary. It's just that I've noticed that it's around that pace where I feel more fluid yet still relaxed. So I'll probably just do this by feel. The long-term goal would be to be able to do a long run in which my aerobic pace was around 8mm. Then I would be squealing with delight.
Yah, I've done that a bit at the end of my long runs, I think it's good practice. I don't race, but it seems like good training for getting that final kick, like you say. I use it more for managing fatigue. Even when I'm feeling a bit tired, it seems like a good idea to pick up the pace for the last mile or two, if possible. I think it helps reduce fatigue by opening up the range of motion a bit and shifting the effort to slightly different areas of joints and muscles. I also sometimes increase my cadence at the end of long runs in order to shift the effort from force application to muscle activation.
Yah, I've never noticed any difference on my soles, but when I get top-of-the-foot pain, it's always greater on the left foot. And that's the side I got my MCL sprain on too. Also in weights, I favor my right side on things like power cleans and squats. Now when I do dumbbell exercises, I try to give my left side an extra rep or two to compensate for its weakness. And the on barbell lifts, I'm trying to be more conscious of good form throughout the lift.
did a few pistols yesterday and not much else since i had a massage appointment. he worked on my left leg and gave me some relief there. i was falling asleep as he worked on my front and side calf muscles when suddenly i woke up with lots of energy. ant. tibialis and my peroneals have been giving me lots of problems and he relieved a lot of pain but they still need more work. my abductor hallicis has been locked in a spasm and giving me a pain in my heel like a bruise. i have to strengthen it by turning it out, not lifting up. quite difficult.
this morning i got up and was going to just go 3m but went 6m instead. i was feeling good then slowed down after mile 4. i think it was the torn up back country road because once i hit the nice butter asphalt of the suburbs my pace picked up. waked the dogs for my cool down and my mom's dog slipped right out of his harness. he is an escape artist of epic proportions.
this morning i got up and was going to just go 3m but went 6m instead. i was feeling good then slowed down after mile 4. i think it was the torn up back country road because once i hit the nice butter asphalt of the suburbs my pace picked up. waked the dogs for my cool down and my mom's dog slipped right out of his harness. he is an escape artist of epic proportions.
Popped up and out into the early morning black 4:45am for a 5 mile go. Where were an unusual amount of people out early.
Cloud cover reflected plenty of light. Was gifted with 1 long screech owl calling and a big owl flying over my head at about mile 2 ish. That totally made my morning. Going to take is easy tomorrow and do a slow 3. Doing. A split on Saturday with 5 here around my hood and a little 5k for a shoes for kids fund raiser.
Happy camper that saw a big owl ...woo woo
Cloud cover reflected plenty of light. Was gifted with 1 long screech owl calling and a big owl flying over my head at about mile 2 ish. That totally made my morning. Going to take is easy tomorrow and do a slow 3. Doing. A split on Saturday with 5 here around my hood and a little 5k for a shoes for kids fund raiser.
Happy camper that saw a big owl ...woo woo
Saw the results from my race Sunday and my time there says 20:09... 6 seconds different from my watch...I forgot to start my watch when the race started and started it when I crossed the start line....good thing I wasn't further back in the crowd.
Now that I have my one race for the year out of my system I went on a nice easy trail run at Ft Yargo state park. 2 laps around the inner loop...2 hours 7 mins total about 12 miles. Legs felt tired the last 3 miles and the feets were getting a bit sensitive the last 1 mile...distance was just right to be my long for the week...I'm going to do my longs on this loop once a week or so for the near future.
Sometimes I think I need to wear a bell to warn people when I'm approaching....today I scared the heck out of some girl...I was going thru a small clearing when part way thru I saw a girl squatting behind a tree peeing about 10 feet off the trail...she didn't see that I saw as I pretended not to see... I heard a small gasp then lots of leaves rustling. There is a bathroom not more than 200 yards from that spot also...she must been traveling from the other direction I guess.
Now that I have my one race for the year out of my system I went on a nice easy trail run at Ft Yargo state park. 2 laps around the inner loop...2 hours 7 mins total about 12 miles. Legs felt tired the last 3 miles and the feets were getting a bit sensitive the last 1 mile...distance was just right to be my long for the week...I'm going to do my longs on this loop once a week or so for the near future.
Sometimes I think I need to wear a bell to warn people when I'm approaching....today I scared the heck out of some girl...I was going thru a small clearing when part way thru I saw a girl squatting behind a tree peeing about 10 feet off the trail...she didn't see that I saw as I pretended not to see... I heard a small gasp then lots of leaves rustling. There is a bathroom not more than 200 yards from that spot also...she must been traveling from the other direction I guess.
Yah, I sometimes feel bad about sneaking up on people, and have considered saying something like 'on your left' even when I have plenty of room to pass, to give them a little warning, but I also like using my relative silence as good advertising for the elegance of barefoot running. I think most people think of it as being brutish, so I like showing how graceful it can be. Never caught anyone peeing or doing something naughty though.
You probably already know this, maybe have even mentioned it before, but you can get a good pair of suspension straps for $30 to use for your bodyweight workouts in the park: http://www.woss.com/trainer-in-a-bag/.
1 1/2 miles today, did not feel like distance today so did speed workout instead, first 1/4 mile easy pace than as fast as i could to the first street light then catch your breath pace until the next light then full out again until the next light,etc. Then for a cool down I did a 1/4 mile backwards again. Legs felt great doing this type of run, will have to do that once a week.
6 miles today. The top of my right foot is a teensy bit achy from my long run... trying out a new running schedule this week. Instead of Tuesday, Wednesday, Thursday, Saturday & Sunday I'm just going to run Tue, Wed, Fri and Sun. I just can't run on Thursdays anymore because I have two classes (along with kids who are only in school part of the day) and one of my classes is a 5 hour Human Biology class... just no time to run on Thursdays. So I'm going to combine my 3-4 mile Thursday and Saturday runs into one 6-7 mile Friday run.
1 mile run + 1 mile walk + 3/4 mile run + 1/4 mile walk.
I did get a positive "ooh barefoot - you're hardcore" from a cute gal running the other way. Unfortunatly I was too out of breath to give a witty reply.
..At least I was running, not walking, when she passed.
I did get a positive "ooh barefoot - you're hardcore" from a cute gal running the other way. Unfortunatly I was too out of breath to give a witty reply.
..At least I was running, not walking, when she passed.Okay, i was just going to walk the mutt after supper, but the weather was just to perfect, my walk turned into a run and wound up doing another 2 1/2 miles for a total of 4 miles today.
Excellent 8 mile run at 4:45am., 75 Deg., 89% rh... Just a few rabbits along the way. All felt good.
