Mileage Reporting 41st week of 2014

Bare Lee

Barefooters
Jul 25, 2011
6,103
6,617
113
Saint Paul
AM: One-mile run-commute. Both knees felt fine. 38F /36F windchill. Feels good to be running in cooler temps again.

I'm going to try, once again, to implement my daily 5K program this month. I'm feeling it. I hope my knees cooperate this time around.

I'm also implementing a newish, ultra simple ST routine this week. Trying to do all six of my main lifts--low bar squats, deadlifts, bench and overhead presses, rows, and pulldowns--every workout, three times per week. Removing all the clutter of my workout space to make equipment changes as efficient as possible.
 
I know I haven't reported in a while. The frustrations from post-tibial issues made me not want to run anymore. Still, I bought some new winter gear Sunday and had to try it on so I went for a run. Short 1.5km barefoot. Less pain than usual during running, not much pain after and no pain or soreness on Monday. So today, I had no choice but to go for another 1.5km and experienced similar results. I'll see if I have any soreness tomorrow, but it seems I might be through my issues!
 
5 mile run at 4:45 am big ole moon was cool (almost like pulling me along in parts of my run)
also clear skies with lots of stars.
 
Been doing 5-6 miles three times a week in the morning, alternating with swimming. Also strength training in the afternoon.

I was satisfied with the mileage, but was toying with the idea of adding more miles on the weekend run, or trying to get together with some coworkers, or joining the local running club, or doing more trails for a possible trail half.

However, I settled on a better idea. I'm going to get my two former running buddies more involved, to keep them in shape. I did a quick 5k, then came back and took the dogs out for another 3 miles. They did pretty good!
uploadfromtaptalk1412730539429.jpg
 
Nothing for me yet this week :(

Monday I was worn down from my long run Sunday, but also some bad pain in my right heel. I was limping the whole day, though it did get better by night time. Man I wonder how the ultra runners do it. Went in to work a nightshift, tried to do some stairs but it was tough. My legs felt like mush and the strength and energy was gone. It was a chore just doing 2-4 flights very slowly. Going down was harder on the heel, had to use the hand rails to take the weight off.

Tuesday I was able to walk mostly normal today, but didn't want to chance running. And it was cold and rainy out. Spent an hour or two getting my new pellet stove on the hearth and mocking up the vent pipe. Everything looks good. At work tonight I've been able to hit the stairs every 2 hrs, doing 8 flight per trip. Not as worn out as yesterday but still feel like my legs are week.

Would like to think I could go out for an easy jog tomorrow, but being the only nice day this week I'm going to try to get back over to the place I was cutting wood and get one tree down that got hung up. I hated leaving that tree like that, dangerous and all, but I didn't have enough gear with me and broke one rope trying to get it down the other day. Unless I can't sleep and get up really early I doubt I'll have any more time that what it will take to mess with that tree. Maybe Thursday... if its not raining to bad...
 
Wednesday AM, 45F/39F wc
Two miles under a big beautiful moon, as Runlite01 described. Supposed to be an eclipse at some point this morning I think. Knees felt a little something, not quite sore, maybe just stiff, but I made it through. Otherwise, legs didn't feel as de-conditioned as I thought they'd be.

My new shorty bar came yesterday, a six-foot Olympic bar, and it's a beaut. Can't hardly wait to try it later today in my st session. Gear-whore, that's me.
 
Monday - 8 miles in Luna's over fairly rough pavement listening to dance music, but being careful not to push the pace
Tuesday - 90 minutes on spin bike having an encouraging visit with a dear friend
Wednesday - 3 miles barefoot around my pond loop with my youngest (18 year old) daughter, having refreshing conversation about perspectives on death, ending with a little faster pace for the fun of it, but not too much.
Am leaning toward trying the marathon at this point, but with a very relaxed attitude.
 
Nothing for me yet this week :(

Monday I was worn down from my long run Sunday, but also some bad pain in my right heel. I was limping the whole day, though it did get better by night time. Man I wonder how the ultra runners do it. Went in to work a nightshift, tried to do some stairs but it was tough. My legs felt like mush and the strength and energy was gone. It was a chore just doing 2-4 flights very slowly. Going down was harder on the heel, had to use the hand rails to take the weight off.

Tuesday I was able to walk mostly normal today, but didn't want to chance running. And it was cold and rainy out. Spent an hour or two getting my new pellet stove on the hearth and mocking up the vent pipe. Everything looks good. At work tonight I've been able to hit the stairs every 2 hrs, doing 8 flight per trip. Not as worn out as yesterday but still feel like my legs are week.

Would like to think I could go out for an easy jog tomorrow, but being the only nice day this week I'm going to try to get back over to the place I was cutting wood and get one tree down that got hung up. I hated leaving that tree like that, dangerous and all, but I didn't have enough gear with me and broke one rope trying to get it down the other day. Unless I can't sleep and get up really early I doubt I'll have any more time that what it will take to mess with that tree. Maybe Thursday... if its not raining to bad...

I was wondering if you had been over doing it. Take it easy (like I had to...) and hopefully you will recover soon!
 
I was wondering if you had been over doing it. Take it easy (like I had to...) and hopefully you will recover soon!
Thanks! I'm not 100% but almost back to normal today :) I do tend to push things a little. I feel absolutely confident and fine up to 20 miles, and the couple times I've done around there with 1 day off afterward I was still doing my normal run the next day (after the 20.8mi run week before last I did 6.6mi after one day off, and averaged close to 8min/mi pace, no problems). But over 20 miles and I'm straining things. Guess I need to spend some more time working in the 20+ mile range, or doing more back to backs if I can handle it. Its like I'm so close to doing 26mi comfortably but not quite.

Glad you're feeling up to the marathon at this point, running has always been a good therapy for me (though trying for PR's in times of stress isn't necessarily a good thing) so I'd just keep an open mind and play it by ear.
Two miles under a big beautiful moon, as Runlite01 described. Supposed to be an eclipse at some point this morning I think.
We had a great viewing of the blood moon this morning. Timing worked out great for me... got off work a little before 6am and when I pulled out of the garage it was a bright full moon. Withing a few minutes of driving I could see the shadow on the edge. Through my 45 minute drive on the highway I watched the shadow slowly sweep all the way across, and when I got home and walked across the yard it had just become the 'blood moon' with a dull red glow. Try to photograph it but didn't have time to mess around with it too much and didn't get anything to turn out. Need a better tele lens for something like that. I was super tired anyhow and went straight to bed.

Since I went to bed so early I did get up and after taking care of the tree I previously mentioned I didn't waste much time just limbed it and came back home, had about 30 minutes threw on some run clothes and went for a really slow 2.5mi. Pretty much just warmup pace, as its about my normal warmup and cooldown length anyhow. Not 100% but could run just fine. I'm happy to get back on my feet! Going to work up over the next few days and hope to do maybe 12 miles on Sunday, then taper back down. Going to try to get back into my normal stair workout tonight too. Did pretty good last night, legs were still low on energy and I was being gently on my right heel, but did 8 flights 5 times. Going to try to increase than 50% or more tonight.
 
I've been doing 3-4.5 per morning except today, the one morning I wanted to get up early and see the lunar eclipse. :(
Insomnia still throws everything off, though.
Got in a swim yesterday using absurd overdoses of antihistamines (apparently I'm allergic to MN pool chemical(s)), with only a little wheezing, itching and sneezing, but no misery. The antihistamines, otoh, made me a crazed space cadet who needed lots of naps. Not sure if swimming in mn is worth this. Maybe.....

A couple of basic ST sessions so far this week.

BTW Lee, I notice that when I do the asstograss squats, I get a little sore the next day in my lower calf muscle/achilles area. Any thoughts? It's getting better, so I assume I'm building strength, but I just wonder if it's not a form issue rather than a good thing.
 
Another two miles, 35 F, just a little something on the bottom of my right knee/top of the shin. Toes got a little numb, in a good kinda way.
I'm avoiding squats and deadlifts until I firmly establish the daily 5K I think. Running first thing in the morning is such a great way to start the day. I know it's right for me. I'll start to increase the route length next week until I'm up to three miles/five klicks, then begin integrating squats and deadlifts back into my st routine. Then if everything is hunky dory, I'll start doing a longer run on the weekends. Patience is a virtue, but it's hard to find the time. I want good, overall fitness now!
I've been doing 3-4.5 per morning except today, the one morning I wanted to get up early and see the lunar eclipse. :(
Insomnia still throws everything off, though.
Got in a swim yesterday using absurd overdoses of antihistamines (apparently I'm allergic to MN pool chemical(s)), with only a little wheezing, itching and sneezing, but no misery. The antihistamines, otoh, made me a crazed space cadet who needed lots of naps. Not sure if swimming in mn is worth this. Maybe.....

A couple of basic ST sessions so far this week.

BTW Lee, I notice that when I do the asstograss squats, I get a little sore the next day in my lower calf muscle/achilles area. Any thoughts? It's getting better, so I assume I'm building strength, but I just wonder if it's not a form issue rather than a good thing.
Well, you know, we do have a lot of lakes here. Maybe try one of those?

As for the squats, yes, they do develop the calves, and stretch the Achilles, so I would think it's just a matter of adapting. Did you see these videos on the st thread?


It's taken me several months to get comfortable with low-bar squat technique, but I think I'm just about there. It's tricky.

Starting to regret not stepping outside once more for the eclipse.
 
Well, you know, we do have a lot of lakes here. Maybe try one of those?

As for the squats, yes, they do develop the calves, and stretch the Achilles, so I would think it's just a matter of adapting. Did you see these videos on the st thread?


It's taken me several months to get comfortable with low-bar squat technique, but I think I'm just about there. It's tricky.

Lakes: They are cold and may have monsters. I am a sissy. I may try to buy a used kayak for the summer, which feels like it works the lats in a similar way, though misses out on giving the pleasure of actually being in the water.

ST: the squat video helped. I've had someone who lifts look at my form and say it was fine. The deep squats with heavy weights still scares me a bit, though, until maybe I got a for real trainer to look at my form. I liked what they said about how to place the upper body for control,which is somethign I worry about a lot (torque is bad when it's bad).
Overall, being consistent about any kind of squats *seems* to be improving my leg strength overall. It's about the only leg/glute/torso exercise I've been doing (like you, I'm trying to be efficient), and there seem to be results, not the least of which is an easier time running.
 
  • Like
Reactions: Bare Lee
Lakes: They are cold and may have monsters. I am a sissy. I may try to buy a used kayak for the summer, which feels like it works the lats in a similar way, though misses out on giving the pleasure of actually being in the water.

ST: the squat video helped. I've had someone who lifts look at my form and say it was fine. The deep squats with heavy weights still scares me a bit, though, until maybe I got a for real trainer to look at my form. I liked what they said about how to place the upper body for control,which is somethign I worry about a lot (torque is bad when it's bad).
Overall, being consistent about any kind of squats *seems* to be improving my leg strength overall. It's about the only leg/glute/torso exercise I've been doing (like you, I'm trying to be efficient), and there seem to be results, not the least of which is an easier time running.

It's true, end of september/early october is usually the cut-off for swimming, or splashing around in my case.

It took me a long while to do deeper squats with heavier weight too. It takes time to gain confidence. I think I finally nailed all the form cues last week, then I strained my knee and hammie with the deadlift. Oh well. I think the low bar position is the way to go, but Abide likes high bar, which is a bit easier technique-wise, but theoretically won't allow you to lift as much. The secret to the low bar is first, finding the right spot between your delts and traps, then narrowing the grip enough to bunch the delts up a bit, and finally, pulling down on the bar a bit for extra stability. On both the descent and ascent, the torso should remain at the same angle, more or less. Don't lead the ascent with your butt/hips, as Rippetoe recommends. This can get you off balance. I like my feet just a bit beyond shoulder-width, and my feet turned outwards a bit. Another form cue is to push out with the heels, to avoid having your knees cave inwards. Good Luck! I suppose I could bring a bar Saturday . . . .

Yah, I think I agree with RDL Fitness, that for pure efficiency, all you really need are squats, rows, and bench press. I also do deadlifts, pulldowns, and overhead presses though. Everyone says squats are the king/queen of lifts and I have to agree now, after years of avoiding them. Abide thinks that deadlifts have more carryover to running though, and I think he may be right. Hard to say. I think both have led to better posture and a generally more solid feeling when I run.
 
Don't lead the ascent with your butt/hips, as Rippetoe recommends. This can get you off balance. I like my feet just a bit beyond shoulder-width, and my feet turned outwards a bit. Another form cue is to push out with the heels, to avoid having your knees cave inwards. Good Luck! I suppose I could bring a bar Saturday . . . .
.

Hmmmm......
ok, I definitely feel like I'm leading the ascent with my butt and hips. Thought that was a good thing?
So instead I should think about pushing up from my heels?
 
  • Like
Reactions: Bare Lee
Hmmmm......
ok, I definitely feel like I'm leading the ascent with my butt and hips. Thought that was a good thing?
So instead I should think about pushing up from my heels?
Well, Rippetoe calls that hip drive, but as Abide has noted, it turns the ascent into a quasi-Good Morning. Rippetoe sort of breaks the ascent into two phases. I'm still a squat newbie, so I hesitate to give advice, but in both those instruction videos, the ascent seems more monophasic. When I videotaped myself two weeks ago, I had a pretty monophasic ascent too. So maybe there's two ways to do it, but I know I feel a lot more stable and balanced when I don't lean forward with hip drive. Probably can do more weight with hip drive though, I dunno. I like to pull down on the bar and push straight up--as of last week, one session, so take what I say with a big chunk of salt, but I thought both of those guys in the instruction videos looked pretty good, form-wise, whereas in Rippetoe's videos the form looks a bit stultified and unsteady. I'll try to bring a bar Saturday so I can show you what I mean, although without weights and a rack, I may not be able to do it well.

Edit: with the heels, the form cue is to push out, to prevent the knees from turning inwards. For pushing vertically, I like to pull down on the bar with my hands as I push up on it with my back.
 
  • Like
Reactions: scedastic
Not reporting too much mileage lately. Still running but doing pre winter slacking type runs of between 2-4 miles. Did just over 2 miles this morning at a air temperature of -6C. While running at this temperature I realized that I would rather be running at these temperatures than walking on wet grass at +6C on a golf course. Now I have a caution for those that are ready to challenge new low temperature PR. Treat this like you did when you started your barefoot running journey, do not fall into the TMTS. Also as people have suggested, carry a backup plan. When I run in temperatures of colder than -5C I am never farther than 5 minutes from home. This way I can bail any where along my route should I feel that my feet are not comfortable. Also remember that 5 minutes seems like a short time to get some place warm, think again. The first time I managed to get frostbite it was -12C and had started to snow when I was about 5 minutes away from home. Now as people have mentioned here melting snow on your feet gets the feet wet, wet feet at those temps mean trouble. I turned for home as soon as the snow started and by the time I got home I found that I had a case of frostbite on my toes. Again, use caution when running barefoot in freezing temps on snow and ice, and proceed slowly in this journey of discovery. :coldfeet: :)