VERY long time since last post. Had health problems---upper respiratory bug that took 7 weeks to get over, then my cat died---in the process of feeding her during final weeks I picked up Campylobacter from chicken. Got Azithromycin -- that killed the bacteria and everything else. SOOO by late June I felt pretty normal---tough first part of the year. At my age, recovery isn't speedy. I'm now getting several Medicare supplemental policy solicitations a day from every insurance company I've ever heard of---LOL.
Recently met with steering committee aimed at starting charity running organization in this area and signed up for City to Sea Half to support their efforts to launch--- never run it before, but have run most of course in training. Not really enough time to train fully, but the knees are pretty happy and I need some focus. Race (a misnomer for me) is October 16th.
Changes to equipment are minor since last post---running in Newton Distance shoes now. In April I tried Aetrex 405 insoles thanks to recommendation from friend and like them a lot. Otherwise still using Evolution Running techniques and the metronome in a hydration vest.
Today I'm back to PM running. Ran in AM from July 2nd though August 6th, but just don't get the time in running early in the AM down in Los Osos. Going to be warm today up Cayucos Creek, but the sun is setting earlier than in July.
Tuesday, August 7, 2012
Tuesday, January 3, 2012
More Metronome
The metronome is probably the best buy in training equipment I've ever made. $13 (later a $11 rechargeable 9 volt) got me a way to actually maintain cadence. Hard workouts, but the focus on the earphone beep takes the running to a new level. Stride shortens going up, lengthens going down. Same with head and tail wind. Always you tend to match the beat. It's not sexy--no leaping along like an antelope, but then they don't run into their 6th decade.
The shorter faster strides also tend to smooth out the vertical motion and improve efficiency. So far, I've been pleased with the speed--I can move along pretty darn fast by lengthening stride just a little. Finally getting my butt working better at providing most of the forward motion. Quads just there for support. The knee feels good--a little stiff t the beginning, but loosens up and there's no hint of it seizing up toward the end.
Finally, I'm not taking walk breaks anymore. Take a short break at turn around, but the hydration vest makes drinking pretty easy on the run and with the metronome, you want to just keep on going. Probably as a result, my wind is coming back well now. I've run on the beach a couple times in the past two weeks without the metronome and noticed that speed was better.
Next step is doing some longer runs, getting up in the 6-7-8 miles range.
Oh, one problem I had a few days ago occurred because I ran in a tank top (actually was pretty warm) and on of the side adjustment buckles of the hydration vest slightly rubbed the inside of my arm--yeah, right.
When I got done I looked down and saw a really nice big chafing patch--that is just now scabbing over.
Good reminder to check everything out when you change ANY gear or clothing--if it doesn't feel perfect STOP and fix it!!
The shorter faster strides also tend to smooth out the vertical motion and improve efficiency. So far, I've been pleased with the speed--I can move along pretty darn fast by lengthening stride just a little. Finally getting my butt working better at providing most of the forward motion. Quads just there for support. The knee feels good--a little stiff t the beginning, but loosens up and there's no hint of it seizing up toward the end.
Finally, I'm not taking walk breaks anymore. Take a short break at turn around, but the hydration vest makes drinking pretty easy on the run and with the metronome, you want to just keep on going. Probably as a result, my wind is coming back well now. I've run on the beach a couple times in the past two weeks without the metronome and noticed that speed was better.
Next step is doing some longer runs, getting up in the 6-7-8 miles range.
Oh, one problem I had a few days ago occurred because I ran in a tank top (actually was pretty warm) and on of the side adjustment buckles of the hydration vest slightly rubbed the inside of my arm--yeah, right.
When I got done I looked down and saw a really nice big chafing patch--that is just now scabbing over.
Good reminder to check everything out when you change ANY gear or clothing--if it doesn't feel perfect STOP and fix it!!
Tuesday, December 20, 2011
Vest Test
Finally bought a hydration vest and did first test. Results encouraging. Most important thing was no chafing -- that's a big deal. My back got sweaty pretty quick, but chest and nipples were fine. Chest strap is adjustable on the run. I got the smaller 1.5 liter Nathan. It's not going to be as easy to fill during races as my water bottle, but shouldn't need to be filled often.
Drinking is easy. It has a bite valve that can be carried in the mouth for several strides to allow breathing and running. I was never very adept at drinking out of the water bottle on the run. If I did get water down, I also messed up breathing.
The cool part is that the vest actually encourages smooth running with no vertical motion because the bladder sloshes louder if there's up and down going on. Really smooth stride is rewarded with silence.
There are several pockets in the vest, so the next step is to put the metronome in one and start using it to sustain cadence. Cadence seems to have a big impact on vertical motion. When some up and down starts, increasing cadence and shortening stride damp it out.
Running up Cayucos Creek Road again. Already up to Picacho Rd fork--my usual winter short run. Hills are easier and times better than last spring during training for San Diego. Knee feels ok. A little stiffness in the beginning, but hasn't seized up at the end yet--free and easy movement. Wind is still a problem with the higher speed, but it seems to be coming back.
Drinking is easy. It has a bite valve that can be carried in the mouth for several strides to allow breathing and running. I was never very adept at drinking out of the water bottle on the run. If I did get water down, I also messed up breathing.
The cool part is that the vest actually encourages smooth running with no vertical motion because the bladder sloshes louder if there's up and down going on. Really smooth stride is rewarded with silence.
There are several pockets in the vest, so the next step is to put the metronome in one and start using it to sustain cadence. Cadence seems to have a big impact on vertical motion. When some up and down starts, increasing cadence and shortening stride damp it out.
Running up Cayucos Creek Road again. Already up to Picacho Rd fork--my usual winter short run. Hills are easier and times better than last spring during training for San Diego. Knee feels ok. A little stiffness in the beginning, but hasn't seized up at the end yet--free and easy movement. Wind is still a problem with the higher speed, but it seems to be coming back.
Sunday, November 6, 2011
Evolution Road
Progress report on the Evolution Running DVD, the Newtons and that turning back the clock thing.
The shoes are 6 weeks old in two days. I'm pretty comfortable running in them now. The Evolution training is slowly progressing. I do pretty well on the uphills, but the downhills are tough. It takes courage to lean down and roll down the hill without doing the stair step breaking thing. I'm committed because I'm pretty certain that's how I hurt my knee the last 3 times. Overstriding and breaking on downhills is not good.
Doing some in place running a the beginning now to get the feel of where foot strike should be--under the hips, not out front. The hip exercised on the DVD and some of my own are providing a little more hip flexibility and I'm at least aware that the quads are just for support--not propulsion.
When I finally get loosened up, I try to put it all together and get tempo up. One tip is to focus on signs--if you're doing very little vertical movement over the stride, you'll be able to read signs quite easily. Your head will move parallel to the ground with no up and down. I used to do that when sprinting. Predictably when I increased tempo it gets a little smoother.
Still struggling with wind--all this Evolution technique makes you run faster--it doesn't guarantee the wind will be there to support it.
Really going to get the bike in the next week or so. Riding is the best way to get the wind back and will be good cross training.
I'm going to enjoy the early sunrise now that daylight savings is over. Hate the time change--too long in AZ where they don't do it (did one year in 70's and quit--bar owners complained about lost business).
Oh, I'm going to buy trail Newtons this week too. The mesh on the Gravity model is so open that EVERYTHING gets inside the shoe. Not horrible on the street, but dirt roads, etc. are a problem. Beach running would be a big problem and I sometimes run on the beach in the winter when the sand is hard.
Walking going fine--doing a little over a mile every evening and actually getting a little faster--never been a fast walker, but improving. I think it helps the knee and when I can't run, I'll be ready to go.
The shoes are 6 weeks old in two days. I'm pretty comfortable running in them now. The Evolution training is slowly progressing. I do pretty well on the uphills, but the downhills are tough. It takes courage to lean down and roll down the hill without doing the stair step breaking thing. I'm committed because I'm pretty certain that's how I hurt my knee the last 3 times. Overstriding and breaking on downhills is not good.
Doing some in place running a the beginning now to get the feel of where foot strike should be--under the hips, not out front. The hip exercised on the DVD and some of my own are providing a little more hip flexibility and I'm at least aware that the quads are just for support--not propulsion.
When I finally get loosened up, I try to put it all together and get tempo up. One tip is to focus on signs--if you're doing very little vertical movement over the stride, you'll be able to read signs quite easily. Your head will move parallel to the ground with no up and down. I used to do that when sprinting. Predictably when I increased tempo it gets a little smoother.
Still struggling with wind--all this Evolution technique makes you run faster--it doesn't guarantee the wind will be there to support it.
Really going to get the bike in the next week or so. Riding is the best way to get the wind back and will be good cross training.
I'm going to enjoy the early sunrise now that daylight savings is over. Hate the time change--too long in AZ where they don't do it (did one year in 70's and quit--bar owners complained about lost business).
Oh, I'm going to buy trail Newtons this week too. The mesh on the Gravity model is so open that EVERYTHING gets inside the shoe. Not horrible on the street, but dirt roads, etc. are a problem. Beach running would be a big problem and I sometimes run on the beach in the winter when the sand is hard.
Walking going fine--doing a little over a mile every evening and actually getting a little faster--never been a fast walker, but improving. I think it helps the knee and when I can't run, I'll be ready to go.
Friday, October 21, 2011
socks up!
Posted a little about shoes--so time for socks. The Newtons, because of their forefoot design are a little tippy at the start. Fortunately, some months ago I started using Injinji toed socks. Among their benefits they allow toes to spread out and grasp the insole--particularly going around corners and on camber changes.
Because easy toe has it's own little ecosystem, blisters don't happen, even if you get shoes and socks wet.
During a Team in Training session after several days of rain, we ended up wading 40 yards on a bike path that was fenced on both sides-no way around the water. There were 5+ miles to go and many got blisters. I did not--had not discomfort at all.
Injinji come in different heights from micro crew to full and now come in different weights. I even use the black ones for street shoes, but the toe arrangement does require a little more room in the toe of the shoe. Not a problem with running shoes, but it can be with dress shoes. Who decided dress shoes should NOT be shaped like a foot?
Think I'm approaching a threshold with the Newtons and the Evolution Running. Feels like it may be coming together and no more injuries. The hip exercise is working well, too. I started using the Gorilla Duct Tape on the soles last week. Slight wear--and it works fine. The forefoot bars are going to be a challenge though--not much surface for the adhesive to stick to.
Mornings are DARK and evenings are getting that way too. One of the reasons I want to move to a lower latitude. Seasons suck for running.
Because easy toe has it's own little ecosystem, blisters don't happen, even if you get shoes and socks wet.
During a Team in Training session after several days of rain, we ended up wading 40 yards on a bike path that was fenced on both sides-no way around the water. There were 5+ miles to go and many got blisters. I did not--had not discomfort at all.
Injinji come in different heights from micro crew to full and now come in different weights. I even use the black ones for street shoes, but the toe arrangement does require a little more room in the toe of the shoe. Not a problem with running shoes, but it can be with dress shoes. Who decided dress shoes should NOT be shaped like a foot?
Think I'm approaching a threshold with the Newtons and the Evolution Running. Feels like it may be coming together and no more injuries. The hip exercise is working well, too. I started using the Gorilla Duct Tape on the soles last week. Slight wear--and it works fine. The forefoot bars are going to be a challenge though--not much surface for the adhesive to stick to.
Mornings are DARK and evenings are getting that way too. One of the reasons I want to move to a lower latitude. Seasons suck for running.
Tuesday, October 18, 2011
Evolution
Watched the Evolution Running DVD that I bought last week. Interesting stuff. Drills are good and I'm modifying them for my combination of age and old injuries. The revelation that most impressed me is that the quads aren't really that big a player in moving forward. They certainly stabilize the knee joint (another of those joints that is poorly engineered thanks to our foray into bipedalism. We worked much better on all fours.
The gluteus maximus is the star of forward motion according to Evolution. I've had trouble with hip (almost always the right) on long runs. I also have a chronic pull at the crest of the ileum that just hits like a shotgun. Had that happen training for San Diego--bent over to reach in a drawer and BAM! That was it for training for 3 days.
I'm now doing some glute work in the AM when I loosen up and it feels good--knees especially.
Running more on forefeet all the time and the new wrinkle introduced in the DVD is that your foot whole ALREADY be moving BACKWARD at the time in hits the ground. It's a brush thing--not a landing thunderously to push off thing. That give good runners that light barely touching the ground motion.
I need to watch the tape again, but already admit it's much more effective that reading about running. You can visualize the drills and action of the skilled running while you're running. Remembering what the words said isn't much help.
Getting worried about finding Foot Disc insoles--keep pulling up off shore distributors. I want to try the high arch model--mine aren't really high, but my supination is a real problem and the high arch model has the most cushioning. I put another layer of shelf liner (more on that below) in my right shoe at the forefoot. It never felt quite as comfortable as the left shoe in the Newtons. Feels better now. I have had NO forefoot bruising so far. I always had trouble with my left forefoot--always.
Shelf liner?? No, I'm not wacko--well a little. I discovered this black rubbery shelf liner at the hardware store a few months ago. Big roll is pretty cheap and it can easily be cut with scissors. I use it for just a little extra distribution of impact in the forefoot area. It does compact, but it takes a couple weeks or more and it's easy to replace. I just tack it down with some duct tape at the front of the insole and gently slip it in the shoe. Where's in going to go between the footbed and insole--it sits right there till you take it out again.
Getting really dark in the AM now. Hope I can make it till daylight savings time flips! Don't see in the dark like I did 30 years ago.
Oh a quick word of warning if you don't have lights on in the pre dawn and you meet someone who does have a light. THEY will not see anything that their light isn't shinning on. DON'T assume they see you because you see them. They are blind outside the beam of their light. I've been nearly run over by people walking dogs, riding bikes etc etc. It's almost funny--they think they are safe and they are a menace, because their world is limited to their light beam. There are some philosophical implications with that discovery that make it particularly satisfying. Be careful out there!
The gluteus maximus is the star of forward motion according to Evolution. I've had trouble with hip (almost always the right) on long runs. I also have a chronic pull at the crest of the ileum that just hits like a shotgun. Had that happen training for San Diego--bent over to reach in a drawer and BAM! That was it for training for 3 days.
I'm now doing some glute work in the AM when I loosen up and it feels good--knees especially.
Running more on forefeet all the time and the new wrinkle introduced in the DVD is that your foot whole ALREADY be moving BACKWARD at the time in hits the ground. It's a brush thing--not a landing thunderously to push off thing. That give good runners that light barely touching the ground motion.
I need to watch the tape again, but already admit it's much more effective that reading about running. You can visualize the drills and action of the skilled running while you're running. Remembering what the words said isn't much help.
Getting worried about finding Foot Disc insoles--keep pulling up off shore distributors. I want to try the high arch model--mine aren't really high, but my supination is a real problem and the high arch model has the most cushioning. I put another layer of shelf liner (more on that below) in my right shoe at the forefoot. It never felt quite as comfortable as the left shoe in the Newtons. Feels better now. I have had NO forefoot bruising so far. I always had trouble with my left forefoot--always.
Shelf liner?? No, I'm not wacko--well a little. I discovered this black rubbery shelf liner at the hardware store a few months ago. Big roll is pretty cheap and it can easily be cut with scissors. I use it for just a little extra distribution of impact in the forefoot area. It does compact, but it takes a couple weeks or more and it's easy to replace. I just tack it down with some duct tape at the front of the insole and gently slip it in the shoe. Where's in going to go between the footbed and insole--it sits right there till you take it out again.
Getting really dark in the AM now. Hope I can make it till daylight savings time flips! Don't see in the dark like I did 30 years ago.
Oh a quick word of warning if you don't have lights on in the pre dawn and you meet someone who does have a light. THEY will not see anything that their light isn't shinning on. DON'T assume they see you because you see them. They are blind outside the beam of their light. I've been nearly run over by people walking dogs, riding bikes etc etc. It's almost funny--they think they are safe and they are a menace, because their world is limited to their light beam. There are some philosophical implications with that discovery that make it particularly satisfying. Be careful out there!
Wednesday, October 12, 2011
Change pace
A few years ago I lived in Glad's Castle in Morro Bay (another set of long stories--also not relevant) and ran from there out to Morro Rock and back every day. A few times of year I was rewarded by a full moon setting in the ocean near the Rock. Doesn't happen as often as you'd think--fog, lighting, time of year etc.
Yesterday I realized full moon was here, timing was pretty good. I got up at 6:30 and saw it was clear. Decided to drive to Morro Bay, take a few shots and do a run. The shots were so-so. We'll see how they look after Photoshop.
The run was nostalgic--I've run along the Embarcadero with Team in Training several times in the past few years, but that's Saturday. Haven't done a weekday since June of 06. Much had changed--paths, buildings etc, but I knew about that from TNT. The people were the interesting thing--saw some familiar faces walking--just like they were in '06--even a few cars I remembered were stopped for breakfast at the same places. Also saw TNT coordinator doing her morning run--we were both a little surprised to see each other -LOL!
I had never driven in the Newtons--that is a little strange. The shoes were fine on the boardwalk--a very hard composite. Wind was stiff (still in Los Osos) and I'll post about that later--wind at the Rock can be insane.
Now thinking of doing Morro Bay every Wednesday. Not a bad run and can be stretched up over 10 miles pretty easily, there are restrooms and water at decent intervals. Avila area is better, but Morro Bay is 7 minutes away. I can also run a little earlier -- there are enough streetlights to enable pre dawn start times.
Daylight savings time ends in less than a month, but a month later most the gain in AM light is gone.
Probably be doing some afternoon running soon.
Yesterday I realized full moon was here, timing was pretty good. I got up at 6:30 and saw it was clear. Decided to drive to Morro Bay, take a few shots and do a run. The shots were so-so. We'll see how they look after Photoshop.
The run was nostalgic--I've run along the Embarcadero with Team in Training several times in the past few years, but that's Saturday. Haven't done a weekday since June of 06. Much had changed--paths, buildings etc, but I knew about that from TNT. The people were the interesting thing--saw some familiar faces walking--just like they were in '06--even a few cars I remembered were stopped for breakfast at the same places. Also saw TNT coordinator doing her morning run--we were both a little surprised to see each other -LOL!
I had never driven in the Newtons--that is a little strange. The shoes were fine on the boardwalk--a very hard composite. Wind was stiff (still in Los Osos) and I'll post about that later--wind at the Rock can be insane.
Now thinking of doing Morro Bay every Wednesday. Not a bad run and can be stretched up over 10 miles pretty easily, there are restrooms and water at decent intervals. Avila area is better, but Morro Bay is 7 minutes away. I can also run a little earlier -- there are enough streetlights to enable pre dawn start times.
Daylight savings time ends in less than a month, but a month later most the gain in AM light is gone.
Probably be doing some afternoon running soon.
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