Mileage report 29th week of 2014

Tweaked my left MCL last week (while lying down after a mild track workout!), so took a week off from running. Ran on Thursday, down by the river, run-commuted yesterday, will run down by the river again in a bit. 11 miles total. Hopefully next week back above 20mpw. Been enjoying pushing the pace a bit, still a long ways to go before I recover the running fitness I had last fall though.

Hit a new DL PR last week, and almost one on the squat. ST is going extremely well with my latest routine tweak. Really working on developing a strong back/posterior chain.

Great to see everyone doing so well!


Dutchie and I have also rediscovered the joy of running gadgetless. Kinda like doing strength training without a strict number of sets and reps in mind. It allows one to become more attuned with what one's mind/body is up for that day, which prevents overtraining but also allows one to take advantage of those days when everything is just right, and push it a bit. It's also great on those low energy days not to have a Garmin, when seeing one's pace can be discouraging.

I forgot to mention that I stayed with an Uncle in Corona and got to run some of the trails behind it, very close to your trails right? You're lucky to live in SoCal -- very barefoot friendly, although it's nice to have all the water we have up here in Minnesota :p . Here's some pages with some pics
http://www.thebarefootrunners.org/threads/winter-challenge-2013.15041/page-14

http://www.thebarefootrunners.org/threads/mileage-reporting-3rd-week-2014.15479/page-2

For the squats, I would really encourage you to do full, "ass-to-the-grass" squats. I'm no expert, but from what I've read, the whole partial squat thing is bad for your knees and limits the benefits you'll get from the exercise. A lot of people also recommend against training to failure.

I agree though, that ST has really helped my running form. It feels pretty coordinated, smooth, relaxed and effortless now, even at slower paces. I have no idea how I look though, probably like a wounded water buffalo :eek:.

Hey Lee, yeah, those Corona trails are about 30 minutes drive to the ones I typically run on...next time you are in town drop me a line and we can go for a run if you have time ;-)

I typically run at Whiting Ranch Wilderness Park...SoCal has a lot of designated wildlife and wilderness areas, otherwise I think you would have unbroken subdivisions for hundreds of mile...the weather is great year round, though it can get really jot over by Corona in the summer.

They have micro-climates here that were really strange to me at first after moving from the mid-west.

Micro-climates are BIG changes in weather patterns within a relatively small geography. It can be up to 30 degrees hotter in Corona or Riverside than it is in Irvine or Laguna Beach, and they are all within about 20 or 30 miles as the crow flys.

Even Irvine to Laguna Beach, which is about ten miles apart have very different weather...Laguna can be 60 degrees and cloudy, while ten miles away in Irvine its near 80 degrees and sunny lol
 
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This morning walked BF an enjoyable 5 miles in my neighborhood as I am still giving my left ankle a break from running. It is doing better as the swelling is gone. May give it a week or 2 yet. We will see.

Yesterday was Cruise Nite in the town of Kearney about 45 miles from here. I took my 1957 Desoto and left my flip flops in the trunk and had a great time walking around barefoot all day looking at the old cars, rat rods, etc. Have to do it again next year but may leave my shoes at home. Had not attended this show for about 5 years and used to ocassionaly see some girls walking around barefoot but didn't notice any this year. Just me. Maybe it will have to be up to me to get the trend started again. :)
 
3+ miles today. Started a little late this morning and was hit with humidity. Was out for dinner last night with all my relatives from the west coast that are in town for my daughter's wedding later today. So my hydration plans with barley like beverages last night seemed like a great idea but not so this morning. Oh well, survived the run, now to see if I can find my suit. :)
 
3+ miles today. Started a little late this morning and was hit with humidity. Was out for dinner last night with all my relatives from the west coast that are in town for my daughter's wedding later today. So my hydration plans with barley like beverages last night seemed like a great idea but not so this morning. Oh well, survived the run, now to see if I can find my suit. :)
Congrats on the happy occasion! Hope the ceremony goes well.
 
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Great 10 mile run at 5:30 am, 68 deg. f., 88 % rh...
I really like this run lots of creek crossings.
Started off in the dark watching a cool moon.
I really like running till the sun is up.
I saw rabbits and 2 different flocks of parrots. It is cool watching parrots fly (like jet fighter planes)
This was the last run of the week for me. Total miles 26.
Feet good!
Legs good!
 
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1 mile, pavement, socks. I originally thought the driveway "dips" on the sidewalk were not my friend -but I now realize they are perfect training for getting back out on the trails!
 
Wow...I'm soooo sore.

I Gots the DOMS.

Friday: around 3 miles of fartleks with 6 X 1 minutes max effort runs.

Saturday: At Laguna Beach there is a place called "The 1000 Steps", (which is actually 236 steps lol)....very steep...I did ten 'reps' of the steps..so I figure thats about 2360 ft of climbing and an equal amount of steep descent...was sooo tough, and sm crazy sore now lol.

Sunday: Nice leisurely 5.75 up and down the mountain trail at Whiting Ranch Wilderness Park.

Am pretty spent, will probably take a day or two off.



All STG running cept the stairs, which I did in VFF KSO Evo.

Have a great week everyone!!!
 
Hey Lee, yeah, those Corona trails are about 30 minutes drive to the ones I typically run on...next time you are in town drop me a line and we can go for a run if you have time ;-)

I typically run at Whiting Ranch Wilderness Park...SoCal has a lot of designated wildlife and wilderness areas, otherwise I think you would have unbroken subdivisions for hundreds of mile...the weather is great year round, though it can get really jot over by Corona in the summer.

They have micro-climates here that were really strange to me at first after moving from the mid-west.

Micro-climates are BIG changes in weather patterns within a relatively small geography. It can be up to 30 degrees hotter in Corona or Riverside than it is in Irvine or Laguna Beach, and they are all within about 20 or 30 miles as the crow flys.

Even Irvine to Laguna Beach, which is about ten miles apart have very different weather...Laguna can be 60 degrees and cloudy, while ten miles away in Irvine its near 80 degrees and sunny lol
Yah, that's a fascinating part of the country, but I don't know if I could handle the congestion. Luckily, my uncle did all the driving. I think I'd be happy living anywhere that has beach and mountains close by. I will definitely drop you a line if we go out there again, but it will probably be a while.

Speaking of micro-climates, I remember in Lesotho you could watch a thunderstorm on mountain while basking in the sun just a valley away.
3+ miles today. Started a little late this morning and was hit with humidity. Was out for dinner last night with all my relatives from the west coast that are in town for my daughter's wedding later today. So my hydration plans with barley like beverages last night seemed like a great idea but not so this morning. Oh well, survived the run, now to see if I can find my suit. :)
Congratulations on the ceremony Dutchie!
 
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.75 mile run in bottomless Moc3s. Pulldowns 30#/60 reps, dips plate 150/reps 25, narrow chinups plate 150/reps 20, wide chinups plate 150/6 reps, chest press 15#/reps 10, rear fly 10#/3, 12 second holds, yoga, hip exercises.