Sat: 15 (mostly barefoot)
Sun: 18
Mon: 6 + 25 stationary bike + weight lifting
Tue: 5 barefoot + 11
Wed: 5 + 41.5 stationary bike + weight lifting
Thurs: 7 barefoot + TBD...
Still a bit unsettled with my training, even on a cut-back week. I haven't felt like I have been giving my work outs all that they deserve - which is actually exactly where I want to be, I suppose. In the past, I have hammered out work outs to exhaustion each and everyday and have paid dearly in injuries. For now, I am enjoying the laid-back nature of my training, the way it is meant to be enjoyed. Ultra training is a different beast, a much tamer beast, than marathon or shorter training. It requires a lot of patience, what with the slower /longer work outs and all. I am slowly but surely getting into the ultra training groove again and hope to be in a good place for the Pony Express 100 miler next month. Next weekend, I will head out for a couple of back-to-back long runs (finally time affords it). Have great days.
Thursday, September 3, 2009
Tuesday, September 1, 2009
This week in training...
Yes, my funky, Saturday through Friday training week. It should noted that this is a cut-back, let the ol' body recover week. Here it is:
Sat: 15 miles (I don't remember how, but I remember that it was 15 - mostly barefoot)
Sun: 18 shoed miles (8 on honest to goodness terra firma, 10 on the treadmill)
Mon: 6 shoed miles + 25 mile cardio push on ye' ol' bicycle + weight lifting
Tue: 5 shoeless miles this morning + TBD shoed miles this afternoon
The rest of the week will see some mountain runs, some more stationary cycling - a new passion of mine -, certainly some more barefooting, etc.
This week in favorites:
Favorite album: I-Empire, Angels and Airwaves
Favorite cereal: Just Bunches (Both delicious and on sale)
Book of the week: Siddhartha
Beverage of the week: Italian Pinot Noir
Favorite work out: Long, slow treadmill run
Favorite shoes: Saucony Type A2
Favorite unshoes: Vibram Five Fingers Sprint
That is all. Back to work. Peace.
Sat: 15 miles (I don't remember how, but I remember that it was 15 - mostly barefoot)
Sun: 18 shoed miles (8 on honest to goodness terra firma, 10 on the treadmill)
Mon: 6 shoed miles + 25 mile cardio push on ye' ol' bicycle + weight lifting
Tue: 5 shoeless miles this morning + TBD shoed miles this afternoon
The rest of the week will see some mountain runs, some more stationary cycling - a new passion of mine -, certainly some more barefooting, etc.
This week in favorites:
Favorite album: I-Empire, Angels and Airwaves
Favorite cereal: Just Bunches (Both delicious and on sale)
Book of the week: Siddhartha
Beverage of the week: Italian Pinot Noir
Favorite work out: Long, slow treadmill run
Favorite shoes: Saucony Type A2
Favorite unshoes: Vibram Five Fingers Sprint
That is all. Back to work. Peace.
Monday, August 31, 2009
Giving ye' ol' legs a break
Easy ride this morning. 25 miles on the stationary bike in 1:05. Levels 13-15 are great cardio, longish-ride settings for me. 13 offers a nice balance of resistance and affirmation (affirmation that the level is easy enough to maintain for an hour plus, while keeping my heart on the lower limits of the cardio zone). This morning's ride was extremely enjoyable.
Level: 13
RPMs: 105-108
HR: 145-155
Calories: 872
I used to have a difficult time keeping myself on any piece of exercise equipment for more than 45 minutes. For whatever reason, over the last couple of years, I have become enthralled with the little stats the machines provide (likely because I rarely utilize fitness facilities - the great outdoors typically beckons). I can stare at the digital display of a stationary bike for hours without losing interest - the same goes for the treadmill... I love watching the seconds blip up, one-by-one. Yesterday, I forgot to stop running after achieving my hilly treadmill work out goal and ended up going 3 miles further (metaphorically, of course, one goes no where on the TM) than planned. Too, the heart rate monitors are always a treat on those machines. It is nice to lock into work outs that are a literal reflection of the heart and its capabilities. Too often my metaphorical heart rejects exercise and acts on the whim of a fleeting moment of discontent with the process. At least with a heart rate monitor, I know, that I am operating comfortably within my limits. Game on. Peace.
Level: 13
RPMs: 105-108
HR: 145-155
Calories: 872
I used to have a difficult time keeping myself on any piece of exercise equipment for more than 45 minutes. For whatever reason, over the last couple of years, I have become enthralled with the little stats the machines provide (likely because I rarely utilize fitness facilities - the great outdoors typically beckons). I can stare at the digital display of a stationary bike for hours without losing interest - the same goes for the treadmill... I love watching the seconds blip up, one-by-one. Yesterday, I forgot to stop running after achieving my hilly treadmill work out goal and ended up going 3 miles further (metaphorically, of course, one goes no where on the TM) than planned. Too, the heart rate monitors are always a treat on those machines. It is nice to lock into work outs that are a literal reflection of the heart and its capabilities. Too often my metaphorical heart rejects exercise and acts on the whim of a fleeting moment of discontent with the process. At least with a heart rate monitor, I know, that I am operating comfortably within my limits. Game on. Peace.
Saturday, August 29, 2009
Week Recap+Five Fingers, Yeehaw
SA: 21 miles (3 easy AM, 12 mile hike, 6 mile speed work out)
SU: 18 miles (6 easy AM, 12 easy trail w/some vertical PM)
M: 35 mile cardio push on stationary bike+6 miles easy on the feet+weight lifting
T: 21 (11.5 easy AM, 9.5 easy PM)
W: 15 (5.5 commute, 8 speed work+1.5 barefoot on grass/cement)
TH: 26 mile cardio push on stationary/3 easy AM+9 easy PM+1.5 barefoot pavement running
F: 19 miles (2.5 easy AM+16.5 barefoot PM)
51 miles stationary bike
113.5 miles foot travel
19.5 barefoot miles
Great week of training. This week marks the completion of a paradigm shift in running form and philosophy. My first week of barefooting proved revolutionary in my thoughts and feelings towards running as of late. Since mid-Spring I have been, at most, half-pleased with my training and shape. It has been a constant battle with my knees and their response to various shoes and, ultimately, my running form has suffered tremendously - for a spring of 130+ mile weeks I sure was sloppy. With each passing day I became more uncertain and insecure about my training; am I injured? should I take the day off? can I run the work out today, or shall it be another easy day? etc.? No consistency, always fretting and worrying about the condition of my fragile legs. Something had to change.
With the encouragement of my friends Matt and Josh I took off my shoes and ran barefoot. Wow. My world was turned upside down and backwards. Or, more accurately, it was turned rightside up and front forward. My stride corrected itself in real time based on conversations going on between the ground and my feetsies. Makes perfect sense, but it is a total paradigm shift from the greatest of shoe evolution thought that we were all reared in. Tickled pink with barefooting I was still unsure of the practicality of the sport given the surfaces I typically run on. I needed just a bit of protection underfoot for the gravel and trails that I run on; not padding or support, just a thin layer of protection. With a positive review and final note of encouragement from Matt on the Vibram Five Fingers I hurried to the nearest store (literally dropped everything that I was doing, I was smitten) and picked up a pair of Five Finger sprints.
I proceeded to run the rest of the afternoon (a little over 16 miles, probably a bit much for my first go) like a child - carefree and giddy. I ran around Missoula looking for fun and interesting surfaces to run on; gravel, pavement, cement, thick grass, thin grass, single-track trails, polished scree, pine-needle padded forest trails, large rocks and carpet. I wanted to experience it all. Feel the ground under my feet. Feel period. It was glorious.
My legs and feet are a bit sore this morning - in new and interesting places. But it is a good kind of sore. A kind of sore I haven't felt for awhile. The soreness that comes from a day of good training, not soreness or, more accurate pain, from impending injuries. Suddenly, I am rejuvenated, reawakened, restored on running. My running life had been pretty dry for awhile, but no longer. Things are turning around and in a big way. I am excited to see where the Five Fingers take me, where barefooting takes me. For now, it will likely remain a supplement to training; an arena to hone in and correct the pecularities of my "shoed" stride. Perhaps, it will become the only sort of running I do. Who knows. Doesn't matter. For now? I relish in the revelation. Peace.
SU: 18 miles (6 easy AM, 12 easy trail w/some vertical PM)
M: 35 mile cardio push on stationary bike+6 miles easy on the feet+weight lifting
T: 21 (11.5 easy AM, 9.5 easy PM)
W: 15 (5.5 commute, 8 speed work+1.5 barefoot on grass/cement)
TH: 26 mile cardio push on stationary/3 easy AM+9 easy PM+1.5 barefoot pavement running
F: 19 miles (2.5 easy AM+16.5 barefoot PM)
51 miles stationary bike
113.5 miles foot travel
19.5 barefoot miles
Great week of training. This week marks the completion of a paradigm shift in running form and philosophy. My first week of barefooting proved revolutionary in my thoughts and feelings towards running as of late. Since mid-Spring I have been, at most, half-pleased with my training and shape. It has been a constant battle with my knees and their response to various shoes and, ultimately, my running form has suffered tremendously - for a spring of 130+ mile weeks I sure was sloppy. With each passing day I became more uncertain and insecure about my training; am I injured? should I take the day off? can I run the work out today, or shall it be another easy day? etc.? No consistency, always fretting and worrying about the condition of my fragile legs. Something had to change.
With the encouragement of my friends Matt and Josh I took off my shoes and ran barefoot. Wow. My world was turned upside down and backwards. Or, more accurately, it was turned rightside up and front forward. My stride corrected itself in real time based on conversations going on between the ground and my feetsies. Makes perfect sense, but it is a total paradigm shift from the greatest of shoe evolution thought that we were all reared in. Tickled pink with barefooting I was still unsure of the practicality of the sport given the surfaces I typically run on. I needed just a bit of protection underfoot for the gravel and trails that I run on; not padding or support, just a thin layer of protection. With a positive review and final note of encouragement from Matt on the Vibram Five Fingers I hurried to the nearest store (literally dropped everything that I was doing, I was smitten) and picked up a pair of Five Finger sprints.
I proceeded to run the rest of the afternoon (a little over 16 miles, probably a bit much for my first go) like a child - carefree and giddy. I ran around Missoula looking for fun and interesting surfaces to run on; gravel, pavement, cement, thick grass, thin grass, single-track trails, polished scree, pine-needle padded forest trails, large rocks and carpet. I wanted to experience it all. Feel the ground under my feet. Feel period. It was glorious.
My legs and feet are a bit sore this morning - in new and interesting places. But it is a good kind of sore. A kind of sore I haven't felt for awhile. The soreness that comes from a day of good training, not soreness or, more accurate pain, from impending injuries. Suddenly, I am rejuvenated, reawakened, restored on running. My running life had been pretty dry for awhile, but no longer. Things are turning around and in a big way. I am excited to see where the Five Fingers take me, where barefooting takes me. For now, it will likely remain a supplement to training; an arena to hone in and correct the pecularities of my "shoed" stride. Perhaps, it will become the only sort of running I do. Who knows. Doesn't matter. For now? I relish in the revelation. Peace.
Friday, August 28, 2009
thursday update w/barefoot
SA: 21 miles (3 easy AM, 12 mile hike, 6 mile speed work out)
SU: 18 miles (6 easy AM, 12 easy trail w/some vertical PM)
M: 35 mile cardio push on stationary bike+6 miles easy on the feet+weight lifting
T: 21 (11.5 easy AM, 9.5 easy PM)
W: 15 (5.5 commute, 8 speed work+1.5 barefoot on grass/cement)
TH: 26 mile cardio push on stationary/3 easy AM+9 easy PM+1.5 barefoot pavement running
Primordial. In a word. That is the word to describe my initial experience with barefoot running. After many months (and years really) of recurring knee issues, I finally took the advice of my barefoot friends and tried a few miles out on grass/pavement this week. Bloody 'ell, it was brilliant.
Because the foot has so many nerve endings it senses/feels every bit of goodness it strikes, with that information, the feet signal the brain to make appropriate stride and striking adjustments to run naturally. The result? Significantly less impact on the knees and a smoother/more graceful stride to boot. Wonderful. Shoes are a barrier in this way, removing the necessary contact between nerves and ground and replacing the relationship with a synthetic, contrived, unnatural response system. In theory, this all makes sense, and now I am finding out, that, in practice, the art of barefoot running is revolutionary - which is ironic, as it is nothing new.
I don't have any intentions (at this point) of becoming a full-time barefooter, but I do see the value in it, not to mention the joy, in retraining the legs how to run more naturally. Save the knees, run barefoot. So, a supplement to weekly runs. That is all for now. Have great days.
SU: 18 miles (6 easy AM, 12 easy trail w/some vertical PM)
M: 35 mile cardio push on stationary bike+6 miles easy on the feet+weight lifting
T: 21 (11.5 easy AM, 9.5 easy PM)
W: 15 (5.5 commute, 8 speed work+1.5 barefoot on grass/cement)
TH: 26 mile cardio push on stationary/3 easy AM+9 easy PM+1.5 barefoot pavement running
Primordial. In a word. That is the word to describe my initial experience with barefoot running. After many months (and years really) of recurring knee issues, I finally took the advice of my barefoot friends and tried a few miles out on grass/pavement this week. Bloody 'ell, it was brilliant.
Because the foot has so many nerve endings it senses/feels every bit of goodness it strikes, with that information, the feet signal the brain to make appropriate stride and striking adjustments to run naturally. The result? Significantly less impact on the knees and a smoother/more graceful stride to boot. Wonderful. Shoes are a barrier in this way, removing the necessary contact between nerves and ground and replacing the relationship with a synthetic, contrived, unnatural response system. In theory, this all makes sense, and now I am finding out, that, in practice, the art of barefoot running is revolutionary - which is ironic, as it is nothing new.
I don't have any intentions (at this point) of becoming a full-time barefooter, but I do see the value in it, not to mention the joy, in retraining the legs how to run more naturally. Save the knees, run barefoot. So, a supplement to weekly runs. That is all for now. Have great days.
Tuesday, August 25, 2009
Mid-week Training Update
Everything is firing properly. Laid-back week this week as I adjust to my new hybrid training regimen. This week marks the total shift of training philosophies - from ultra-high mileage running to cross-training and high mileage running. Less talk. Here is what it looks like:
SA: 21 miles (3 easy AM, 12 mile hike, 6 mile speed work out)
SU: 18 miles (6 easy AM, 12 easy trail w/some vertical PM)
M: 35 miles cardio push on the stationary bike+6 miles easy on the feet+weight lifting
T: 11.5 easy AM, 7.5-10.5 easy PM
That is it for now. The biking has been a welcome change in my training. I would say the ratio (in regards to effort) of biking miles:running miles is 3:1 - 3 miles hard biking = 1 mile easy running. The difference? My knees are saved.
Also, I have been seriously reevaluating my running technique. I am working on a more natural, soft, feel the ground sort of stride and gait. Essentially, trying to simulate barefoot running. No more pavement running for awhile either. I only powerwalk roads. Treadmill and trails are the only surfaces I plan on running for awhile as I refine my soft step technique. Happy trails.
SA: 21 miles (3 easy AM, 12 mile hike, 6 mile speed work out)
SU: 18 miles (6 easy AM, 12 easy trail w/some vertical PM)
M: 35 miles cardio push on the stationary bike+6 miles easy on the feet+weight lifting
T: 11.5 easy AM, 7.5-10.5 easy PM
That is it for now. The biking has been a welcome change in my training. I would say the ratio (in regards to effort) of biking miles:running miles is 3:1 - 3 miles hard biking = 1 mile easy running. The difference? My knees are saved.
Also, I have been seriously reevaluating my running technique. I am working on a more natural, soft, feel the ground sort of stride and gait. Essentially, trying to simulate barefoot running. No more pavement running for awhile either. I only powerwalk roads. Treadmill and trails are the only surfaces I plan on running for awhile as I refine my soft step technique. Happy trails.
Friday, August 21, 2009
No One Trick Ponies Here
A couple of weeks ago I begin using an ball chair. For those of you who may not know what that it is (I was clueless up to a month ago), the concept is simple... an excercise ball (52cm) is placed on a rolling base and given a small lumbar support. Below is a photo of this interesting concept (mine is yellow too).
The chair promotes correct posture and forces you to engage your abdominal muscles while at your desk. The chair is actually quite comfortable - I have come to really love the thing. The best part? You can yank out the ball and do some ball crunches whenever the mood strikes you. It did me, just a moment ago. No one trick ponies in this office. Work your core while working to the core.
The chair promotes correct posture and forces you to engage your abdominal muscles while at your desk. The chair is actually quite comfortable - I have come to really love the thing. The best part? You can yank out the ball and do some ball crunches whenever the mood strikes you. It did me, just a moment ago. No one trick ponies in this office. Work your core while working to the core.
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