6.5 km trail run in vffs after two weeks out with a chest cold. Felt great out there this morning (crisp autumn morning air + sunlight; nice to be upstate and out of the city). Calves are pretty sole now, though. Likely to take tomorrow off to rest.
Mileage Reporting 42nd Week 2013
- Thread starter Scratch
- Start date
Took Friday off work and haven't really spent much time on a computer since. The dump:
Friday: 7km beach run followed by a surf, and then off to a fair with the family. The little one loved the pony ride and then made a nuisance of herself on the train ride, getting half out of the seat belt on the first lap and then screaming when they wouldn't take it off her. She doesn't like being held down by The Man.
Saturday: 7.5km with the local morning running club, half beach and half rougher stuff, and then a surf. Great waves.
Today: 11.5km long run. The waves near my place were quite big, so I decided to run to the Bluff lookout and check out the waves on the other side of the bluff that are usually even bigger. First half along the beach, and then I ran across a long wooden bridge to a concrete path. I came across another runner, who greeted me with the standard "Forgot your shoes?" and ran with me for a bit before we got to a set of stairs up to the bluff and he burned me off. From the stairs, it was a gravel and shell grit track up to the lookout, terrible on the feet, but the view was worth it. I love seeing the huge waves, even if I don't have the cojones to go out in them.
I ran back the way I came, and a lady that I had passed earlier saw me on the way back. I said "Still going!" to her, and she said "You still haven't got any feet on!" which made me laugh. I started plodding towards the end, I think I finished at the right time. Went to the pool with the family in the afternoon, then took the little one out to the rock pools to look for shells. She wanted shoulder rides and wanted me to run up the stairs over the sand dune, so I guess you could add a couple of kms and a bit of S/T in there for good measure. No 'pump' to speak of.
My spreadsheet says 40km for the week for me, which is my biggest week since I started running again. Not a huge number in this thread, but it's a big deal for me.
Friday: 7km beach run followed by a surf, and then off to a fair with the family. The little one loved the pony ride and then made a nuisance of herself on the train ride, getting half out of the seat belt on the first lap and then screaming when they wouldn't take it off her. She doesn't like being held down by The Man.
Saturday: 7.5km with the local morning running club, half beach and half rougher stuff, and then a surf. Great waves.
Today: 11.5km long run. The waves near my place were quite big, so I decided to run to the Bluff lookout and check out the waves on the other side of the bluff that are usually even bigger. First half along the beach, and then I ran across a long wooden bridge to a concrete path. I came across another runner, who greeted me with the standard "Forgot your shoes?" and ran with me for a bit before we got to a set of stairs up to the bluff and he burned me off. From the stairs, it was a gravel and shell grit track up to the lookout, terrible on the feet, but the view was worth it. I love seeing the huge waves, even if I don't have the cojones to go out in them.
I ran back the way I came, and a lady that I had passed earlier saw me on the way back. I said "Still going!" to her, and she said "You still haven't got any feet on!" which made me laugh. I started plodding towards the end, I think I finished at the right time. Went to the pool with the family in the afternoon, then took the little one out to the rock pools to look for shells. She wanted shoulder rides and wanted me to run up the stairs over the sand dune, so I guess you could add a couple of kms and a bit of S/T in there for good measure. No 'pump' to speak of.My spreadsheet says 40km for the week for me, which is my biggest week since I started running again. Not a huge number in this thread, but it's a big deal for me.
Friday pm.
one-mile run-commute.
Top ST. Good pump.
Saturday my soles were still a bit sore, so I blew off my mezzo run, and yet another chance to get in a 40 mpw PR. Probably should've gone anyway. My legs felt close to fully recovered from Thursday's 16-miler.
I'm wondering if the strange sole sensitivity I got on that run might have been caused by some kind of chemical, like fertilizer run-off, even though I can't think of any place where it might have happened. The soreness didn't feel like the usual pleasant post-run tingle from having run on rough surfaces, and in any case the surfaces were mostly smooth (1-3 on a 10-point scale of smoothness to roughness, with granite railroad rock a 10). I also noticed a little puncture in my right big toe, so maybe I did step on glass after all. The chubby cyclist may have been right, although it probably occurred towards the end of the run, when I was running in trashy grass and weeds.
Anyhow, 31.5 miles on the week. Still not sure if all these micro run-commutes do much good, but one mile seems too short for cycling or driving.
I agree about the exploratory runs. I love the adventure of a new route, or route extension. It was great last year when I began to be able to run more than 3-4 miles regularly. That opened up new possibilities. And now that I can run 10 plus miles, I have even more options to choose from. I still wuss out most of the time and go for the most pleasant and barefoot-friendly routes, but once in a while it's fun to run in an odd jogging spot, like downtown during rush hour, or in an industrial or trucking area. I used to wander foreign cities a lot on foot during my traveling days, so this is a way to get back a bit to that spirit of adventure.
I think I first saw BFWillie post photos of some of his runs. I really like seeing pics of other people's routes, and hearing their narratives. Like you say, there's a great amount of variety out there. And the great thing about this forum, as opposed to a blog, is that it's so dialogic/conversational.
I normally do the long run on the weekend, Saturday mornings ideally, but my wife's been taking citizen classes on Saturday morning, and once or twice I barely made it back in time to take over with the kids, so that's why I decided to go for a long run on Thursday. Plus, in order to make sure I can get back in time Saturday morning, I need to leave extra early, so that if I get overly fatigued or strained I can walk the rest of the way back. But parts of some of these longer routes may not be the safest in the wee hours of the weekend morning. A guy not too far from where my eastern long run takes me nearly got beat to death when he wandered past a gangbanger party late at night. I'm not very muggable when running--at most they would be after my phone--and I'm probably a little too big to trouble with, but you never know when someone drunk or stoned is going to decide to mess with you. Not worth the risk. I had this 16-miler in mind for a while now, but the only way to run it risk-free is during the day. Some teens threw a Molotov cocktail at a cyclist on the Midtown Greenway early one morning this last summer. Luckily they missed. Every block there's a street that passes overhead, and in the middle of the Greenway the neighborhoods get a little rough.
one-mile run-commute.
Top ST. Good pump.
Saturday my soles were still a bit sore, so I blew off my mezzo run, and yet another chance to get in a 40 mpw PR. Probably should've gone anyway. My legs felt close to fully recovered from Thursday's 16-miler.
I'm wondering if the strange sole sensitivity I got on that run might have been caused by some kind of chemical, like fertilizer run-off, even though I can't think of any place where it might have happened. The soreness didn't feel like the usual pleasant post-run tingle from having run on rough surfaces, and in any case the surfaces were mostly smooth (1-3 on a 10-point scale of smoothness to roughness, with granite railroad rock a 10). I also noticed a little puncture in my right big toe, so maybe I did step on glass after all. The chubby cyclist may have been right, although it probably occurred towards the end of the run, when I was running in trashy grass and weeds.
Anyhow, 31.5 miles on the week. Still not sure if all these micro run-commutes do much good, but one mile seems too short for cycling or driving.
Yeah, the Twin Cities are pretty well-run, kind of like a mini Scandinavia at times, with a healthy respect for greenery and recreation. No mountains or ocean though, and the winters are too long, but Dutchie's Winnipeg is worse so I won't complain too much. . . . I would still prefer a nice, compacted dirt trail over my usual sidewalks and asphalt paths, but that would involve a commute out to the suburbs or beyond.
I agree about the exploratory runs. I love the adventure of a new route, or route extension. It was great last year when I began to be able to run more than 3-4 miles regularly. That opened up new possibilities. And now that I can run 10 plus miles, I have even more options to choose from. I still wuss out most of the time and go for the most pleasant and barefoot-friendly routes, but once in a while it's fun to run in an odd jogging spot, like downtown during rush hour, or in an industrial or trucking area. I used to wander foreign cities a lot on foot during my traveling days, so this is a way to get back a bit to that spirit of adventure.
I think I first saw BFWillie post photos of some of his runs. I really like seeing pics of other people's routes, and hearing their narratives. Like you say, there's a great amount of variety out there. And the great thing about this forum, as opposed to a blog, is that it's so dialogic/conversational.
Belated good luck on the race this weekend!
I normally do the long run on the weekend, Saturday mornings ideally, but my wife's been taking citizen classes on Saturday morning, and once or twice I barely made it back in time to take over with the kids, so that's why I decided to go for a long run on Thursday. Plus, in order to make sure I can get back in time Saturday morning, I need to leave extra early, so that if I get overly fatigued or strained I can walk the rest of the way back. But parts of some of these longer routes may not be the safest in the wee hours of the weekend morning. A guy not too far from where my eastern long run takes me nearly got beat to death when he wandered past a gangbanger party late at night. I'm not very muggable when running--at most they would be after my phone--and I'm probably a little too big to trouble with, but you never know when someone drunk or stoned is going to decide to mess with you. Not worth the risk. I had this 16-miler in mind for a while now, but the only way to run it risk-free is during the day. Some teens threw a Molotov cocktail at a cyclist on the Midtown Greenway early one morning this last summer. Luckily they missed. Every block there's a street that passes overhead, and in the middle of the Greenway the neighborhoods get a little rough.
Glad you enjoyed my momentary lapse into the naturalistic fallacy. I think a good deal of the MovNat / Functional Fitness stuff is nonsense (think about it: how 'natural' is it to do more than one rep of anything?), but I'm all for preventing injury. A good friend of mine who used to own a power-lifting gym and is the co-owner/-inventor of Zubaz, confirmed that the back pull-down can tweak the rhomboids. Still, a lot of lifters, particularly bodybuilders like Ahnold, swear by them for developing the lats. Since hypertrophy isn't my goal, and injury-prevention is a high priority, especially now that the effects of aging are rearing their ugly heads, I decided the exercise was expendable. I still have lots of 'unnatural' exercises in my routine (pistol squats anyone?), but none of them are heavy lifts--they're mostly for strengthening my joints or increasing mobility.
Excellent 12 mile run at 5:30 am 46 deg., 76%rh.. saw rabbits, hawk, heard rooster crow.
this was the last run of week 9 of training. Total miles 28.
this was the last run of week 9 of training. Total miles 28.
Last winter was my second winter trying to work out the barefoot low temp thing. I ran a few times as low as a dry 36-37°F, but never more than 5 miles at a time. My feet were always warmed up ahead of time. It was always comfortable, but the surfaces were not terribly rough either. I did, however, have a problem with frost nip from dancing on a cool smooth cement floor for about 3 hours. I was barefoot and the cement never felt that cold. Judging by the general air temperature and the traffic going in and out of the house, I would guess it was around 40-45°F on the floor. My toes and the balls of my feet were injured for about a month from that. Quite tender. I even went into the house now and then, so had that warming, but apparently it wasn't enough. If you haven't run at the lower temps, especially for that distance, I would say err on the side of caution and protect your soles.
Ran the Nike Women's Half Marathon in San Francisco today. It's totally insane- I heard there were 35,000 runners. I ran it in 2:08 (unofficial) in Merrell Trail Gloves. I debated up until the last minute whether to wear shoes or not but since its started at 6:30 a.m. and I'm a cold wimp I put on shoes. It was a really strong race for me- I was running with my regular running partner who pushed me the entire race- I even had an 8:00 pace at mile 1 and a 7:50 pace at mile 11. PR for me- my first Half was 3:19 but it was an insanely hilly trail half so its not really comparable. I mean, I've improved but not that much . I'll try to write up a race report later.
. I'll try to write up a race report later.
1 mile walk while it was trying to snow today. Ankle is feeling good but the PF has tightened up in that foot, time for some heavy duty rolling and stretching. The doctor told my to wear comfortable shoes for a while, that lasted all of about 5 minutes before my arches screamed at me to loose the "support", so off the shoes went. One thing about walking STG in the cold, is not having to put on a ice pack afterwards.
Nice! The mileages and heart rate. Sucks about the dull and grey though. If your like me its amazing how much I fell better and energized when there is a deep blue sky, or some impressive puffy clouds, but dull and grey is just depressing. Last time I did a MAF test back near start of summer I think I was at 142 beats and around 2 minutes slower than you! It was a bit aggravating trying to do the MAF stuff, and well my HRM died so I just went back to my usual training.
Probably need to work on it more though.Yeah, I did, and well I was still far from toasty. I'm just not used to this cold, even with heavy socks they were still numb at race start. More of that in my write up I'll make sometime in the next few days.
Well I've been through two winters actually, the first winter 40 was about the limit, second winter not much less but some good days I did go mid-30's. But in all those cases that was just low mileage fun runs, not fast competition, and I had plenty off acclimation. My acclimation this year has been a few runs in the 60's, then race at 36 degrees
I did wear socks like I said to moka above, but to no avail (well I am sure it helped a little). I havent been able to run in shoes well, and with warm temps I havent all year, so no way I'd try wearing something to my first marathon I'm sure that would be a recipe for disaster not having training in shoes. But there is a bright side... since its just the very first cold snap I'm sure the ground has a lot of heat stored and isnt all the way down that low. The ground is going to be a lot warmer on the first 30 degree day in fall than it would be on a 30 degree day in say February. It was a bit of a struggle at first, but the feet held up fine... more on that later.Way to go 5t3ph! Congrats!
So I'll write up a report on the marathon, but I can say in the mean time that my first marathon was awesome! Totally barefoot, and I beat my sub-4hr goal!
Got in a barefoot 5 miler this morning, pace 8:16. A day after running a 20 miler the body felt awesome, the 8:16 pace felt way effortless but i didn't want to push it faster. Got in 35 barefoot miles for this week.
Saturday - 5m, all roads near home. When I got back to my house I had 4.6 miles and had to find .4 miles somewhere..... so finished up on the chipseal alley around back (that'll straiten you out, John, Yow!!!) No pain again, before, during or after....
Today - Decided to press it. Planned on about 7-8 miler. So I took off and headed toward a park about 3 miles away, knowing I could spend a couple loops around the lake to create distance.
Run started on my normal route, then crossing our city's busy street and into the mall parking lot.... I love running on the concrete outside of store-fronts especially at strip malls, Supersmooth concrete... back onto the roads and toward the park... picked up a sidewalk I had never ran on that was rough, rough, rough asphalt, yow!!! Into the park and onto the path...
I chose the wrong day to go to Moorman Park.... today was the Tin Duster's get together... there was literally a thousand hot rods from the 20's, 30's and 40's parked everywhere..... this is the largest no-entrance-fee hot rod convention in the Midwest.... Pretty cool, but I didn't have the time to stop and admire the rusty wonders... I had miles to make. But I did have time to snap a couple pix...
Turned to head home... at 5 1/4 miles my feet told me it was time to stop or get shod.... so I put on the sock liner from my Vivo Ultras and walk/shuffled home at 13mm pace....
Had an ice bath for my feet, and then was still concerned about the spot between my heel and ankle, so i used an ice pack on that area... it was made from 1/3 cup Alcohol with 1 cup water and is nice and slushy... a PT friend told me about it. Unfortunately... I think I may have given myself a very mild frostbite on the spot... live and learn.....
Today - Decided to press it. Planned on about 7-8 miler. So I took off and headed toward a park about 3 miles away, knowing I could spend a couple loops around the lake to create distance.
Run started on my normal route, then crossing our city's busy street and into the mall parking lot.... I love running on the concrete outside of store-fronts especially at strip malls, Supersmooth concrete... back onto the roads and toward the park... picked up a sidewalk I had never ran on that was rough, rough, rough asphalt, yow!!! Into the park and onto the path...
I chose the wrong day to go to Moorman Park.... today was the Tin Duster's get together... there was literally a thousand hot rods from the 20's, 30's and 40's parked everywhere..... this is the largest no-entrance-fee hot rod convention in the Midwest.... Pretty cool, but I didn't have the time to stop and admire the rusty wonders... I had miles to make. But I did have time to snap a couple pix...
Turned to head home... at 5 1/4 miles my feet told me it was time to stop or get shod.... so I put on the sock liner from my Vivo Ultras and walk/shuffled home at 13mm pace....
Had an ice bath for my feet, and then was still concerned about the spot between my heel and ankle, so i used an ice pack on that area... it was made from 1/3 cup Alcohol with 1 cup water and is nice and slushy... a PT friend told me about it. Unfortunately... I think I may have given myself a very mild frostbite on the spot... live and learn.....
NickW
Guest
2.08 miles yesterday. Kind of a crappy run and I wasn't feeling it so I bailed early. Had some trigger points I needed to work out in my legs.
ran the race this morning. jen and i got there late. surprise surprise. race is late every year so not a big deal but no proper warm up. started too fast. i thought i was about to break 50 min for a 10k but it didn't happen. i was 2 min faster than last year. but i worked way harder for it. going to try to take two weeks off from exercise to allow the body to reset then back to maf, possibly paleo.
