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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Stryder

In the 31 days ending Mar 31, 2010:

activity # timemileskm+ft
  Conditioning31 20:01:43 103.88(11:34) 167.18(7:11) 758
  Orienteering1 2:16:51 5.0(27:24) 8.04(17:01)
  Sport/Activities10 1:54:54
  Weightlifting4 1:45:00
  Total39 25:58:28 108.88 175.22 758
  [1-5]39 24:11:43
averages - sleep:9.5 rhr:43 weight:188.9lbs

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Wednesday Mar 31, 2010 #

12 PM

Conditioning (Bonita Springs, FL) 13:37 [3] 1.2 mi (11:20 / mi)
slept:6.5 shoes: Barefoot

Ran to the pool, very cool for this far south..73.8 deg. at 3PM
1 PM

Sport/Activities (Swimming (laps)) 30:00 [3]
slept:6.5

2 PM

Conditioning (Bonita Springs, FL) 14:20 [3] 1.2 mi (11:57 / mi)
slept:6.5 shoes: Barefoot

Ran back from the pool for a late lunch.

Tuesday Mar 30, 2010 #

Sport/Activities (Swimming) 40:00 [3]

12 PM

Conditioning (Bonita Springs, FL) 13:19 [2] 1.22 mi (10:53 / mi)
slept:8.0 shoes: Barefoot

Ran to the pool, and my feet were pretty tired, with two small blisters under my callous' from yesterday
2 PM

Conditioning (Bonita Springs, FL) 25:22 [3] 2.13 mi (11:55 / mi)
slept:8.0 shoes: Barefoot

Break from swimming. Ran from the pool up and down the road a few times mainly on sidewalks when possible. I began to feel the hot pavement in the mid day sun, and it was only 70 deg. or so. I had to be careful with wet feet after swimming for 30-40 min.
3 PM

Conditioning (Bonita Springs, FL) 30:24 [4] 3.4 mi (8:57 / mi)
slept:8.0 shoes: VFF KSO

Ran with Heidi after swimming, and my feet were trashed, and I was hot a bit dehydrated, and Heidi wanted to motor. This was the fastest run since transitioning to mainly barefoot running, and the fastest run in Five fingers. I can't imagine running in 90 deg. weather, and it was breezy also...but at least I went with my wife

Monday Mar 29, 2010 #

4 PM

Conditioning (Bonita Springs, FL) 34:08 intensity: (19 @0) + (32 @1) + (1:30 @2) + (11:32 @3) + (20:15 @4) 3.4 mi (10:03 / mi)
ahr:135 max:158 slept:9.0 shoes: Barefoot

I considered running in my five fingers today because my feet were still tender from the sharp shelled ridden asphalt, but decided to have a go again barefoot, and actually I felt better for the first 3 miles than yesterday, but then had to finish very slow. Partly because my HR was higher than I wanted...thanks to my wife and her new Nike Free 7.0's (she was feeling fast)!
One day I hope to run 6-7 miles to the beach and one day on the beach, but we will see how I recover.

Sunday Mar 28, 2010 #

5 PM

Conditioning (Bonita Springs, FL) 36:30 intensity: (1:10 @0) + (1:09 @1) + (2:04 @2) + (20:33 @3) + (11:34 @4) 3.45 mi (10:35 / mi)
ahr:132 max:145 slept:6.0 shoes: Barefoot

I really didn't sleep well, but finally got out for a late run with Heidi, and we began at a good pace, but the roads are unbelievably sharp and rough. I have tried to run on rough roads around Dayton, but this pavement is set very coarse...for drainage, and shells chips put in for good measure. Another adventure!

Saturday Mar 27, 2010 #

8 PM

Conditioning (Bonita Springs, FL) 18:49 [2] 1.55 mi (12:08 / mi)
slept:6.0 shoes: Barefoot

Pretty rough roads around the Complex, it was dark and I struggled to know where I was going. I think they made the roads with broken sea shells!

Thursday Mar 25, 2010 #

2 PM

Conditioning (Home/Green's field) 24:35 intensity: (2:35 @0) + (6:35 @1) + (6:21 @2) + (9:04 @3) 2.44 mi (10:04 / mi)
ahr:116 max:129 slept:6.5 weight:189lbs shoes: Barefoot

Meant for an easy day, but I stopped after 2 laps and decided to quit. I was not motivated to continue, which is unusual. I guess I did need a day off...

Wednesday Mar 24, 2010 #

3 PM

Conditioning (Kettering) 54:57 intensity: (1:48 @0) + (2:32 @1) + (8:07 @2) + (38:09 @3) + (4:21 @4) 5.01 mi (10:58 / mi)
ahr:126 max:145 slept:6.0 weight:188lbs shoes: Barefoot

New route waiting for Parker to finish his PT

Tuesday Mar 23, 2010 #

5 PM

Sport/Activities (Home) 5:21 intensity: (2:31 @0) + (1:39 @1) + (1:11 @2)
ahr:104 max:119 shoes: Barefoot

Conditioning (Utica/Hathaway lite) 58:07 intensity: (28 @0) + (2:36 @1) + (3:46 @2) + (44:04 @3) + (7:13 @4) 5.56 mi (10:28 / mi)
ahr:129 max:144 slept:7.0 weight:188lbs shoes: Barefoot

Nice day, going to Florida next week so I wanted to increase my back to back road runs, and with a wet rough pavement run yesterday, I was pleased to be able to try to push the pace and go out for an hour.

Monday Mar 22, 2010 #

3 PM

Conditioning (Kettering) 46:12 intensity: (6:02 @0) + (12:02 @1) + (17:34 @2) + (10:34 @3) 4.0 mi (11:33 / mi)
ahr:116 max:129 slept:7.0 weight:188lbs shoes: Barefoot

My plans changed as I had to take Parker to PT, and decided to run home and get my running clothes to run in the neighborhoods around the doctors office. I ran a mix of road and rough concrete sidewalk, and the wet pavement worked like erasers on my feet...my stride really shortened and cadence increased on the really rough sections, which slowed my pace more than typical...

Sunday Mar 21, 2010 #

4 PM

Conditioning (Home/Green's field) 29:43 intensity: (7:43 @0) + (10:54 @1) + (8:19 @2) + (56 @3) + (1:51 @4) 2.37 mi (12:32 / mi)
ahr:112 max:158 rhr:42 slept:7.0 weight:189lbs shoes: Barefoot

Easy run, sore from vetting yesterday. I really need to do my back PT, but can't seem to make it the priority.

Sport/Activities (Home) 3:29 intensity: (9 @0) + (1:03 @1) + (1:22 @2) + (55 @3)
ahr:112 max:127 shoes: Barefoot

Cool down...kinda

Saturday Mar 20, 2010 #

Event: OCIN - Hueston Woods
 
11 AM

Sport/Activities (Home) 5:03 intensity: (2:24 @0) + (26 @1) + (1:42 @2) + (31 @3) 0.0 mi
ahr:109 max:127 slept:7.0 weight:189lbs shoes: Barefoot

1 PM

Orienteering (East Fork South) 2:16:51 intensity: (1:17:19 @0) + (18:59 @1) + (24:13 @2) + (14:55 @3) + (1:25 @4) 5.0 mi (27:24 / mi)
ahr:106 max:142 slept:7.0 weight:189lbs shoes: VFF KSO Trek

Vetting for East Fork Friday...nice weather, tried my Vibram Treks which worked fine, better than expected, but I was pretty tired with tired feet and legs after I was finished. I took a break for water half way through and dint completely finish before I ran out of time.

Friday Mar 19, 2010 #

1 PM

Sport/Activities (Warm up/technical) 10:01 intensity: (2:17 @0) + (2:12 @1) + (4:25 @2) + (1:07 @3)
ahr:113 max:132 slept:7.0 shoes: Barefoot

Conditioning (Home) 26:01 intensity: (2:00 @0) + (44 @1) + (51 @2) + (20:53 @3) + (1:33 @4) 2.35 mi (11:04 / mi)
ahr:128 max:137 rhr:43 slept:7.0 weight:190lbs shoes: Barefoot

DOMS! Still sore, especially in my calves. I decided to stay on grass today for a recovery run, and the ground is getting crunchy and dry in some places already. The plethora of corn cobs and husks around the field are not as easy to run on when everything gets dried out. I am really looking forward to trying some trail running barefoot as soon as I can make the time to venture to far from home...

Thursday Mar 18, 2010 #

12 PM

Conditioning (Lower Springboro) 56:31 [3] 5.01 mi (11:17 / mi)
slept:7.0 weight:188lbs shoes: Barefoot

I wanted to run back to back days on the pavement and ran on the roughest sections of road I could find. I was a bit faster today which is a good sign, but my calves were really tired the last mile, and have a nice case of DOMS, especially in my calves. Jumped rope to warm up again, which has been helpful to develop a better "spring" in my stride.

Sport/Activities (Jump rope) 5:00 [3]
shoes: Barefoot

Warm up

Wednesday Mar 17, 2010 #

12 PM

Sport/Activities (Jump rope) 5:00 [3]
slept:7.0 weight:188lbs shoes: Barefoot

Warm up

Conditioning (Lower Springboro) 58:48 [4] 5.06 mi (11:38 / mi)
slept:7.0 weight:188lbs shoes: Barefoot

Good run on rough pavement. I really worked hard on keeping my body even over the balls of my feet, and over directly under my body. I felt like it took a lot of concentration, and stopped a few times to walk and rest. I warmed up with 5 min. of jumping rope. My calves are torched...again...

Tuesday Mar 16, 2010 #

5 PM

Conditioning (Home/Green's field) 48:36 [3] 4.34 mi (11:12 / mi)
slept:6.0 shoes: Barefoot

I got to Heidi to run a mile or more barefoot after wearing her out about it, and of course her form was flawless...no change from barefoot to shod. Oh well, not mine, but I am making a form beak-through, and tomorrow I hit the road with some reinforced ideas on proper running form. I ran a number of strides on the drive way...

Sport/Activities (Barefoot: Jump rope) 6:00 [3]
shoes: Barefoot

Warm up

Monday Mar 15, 2010 #

5 PM

Conditioning (Home/Green's field) 58:12 [3] 4.34 mi (13:25 / mi)
slept:9.0 weight:190lbs shoes: Barefoot

I reread Pose running method today, and it was very helpful in reminding me of proper form, which I took for granted. I think I had a breakthrough concentrating on form at a very slow pace. I was reaching and then landing on my toes instead of falling forward and landing on the ball of my foot under my body in an athletic, balanced position. we'll see how long it takes to take hold...

Sport/Activities (Jump rope) 5:00 [3]
shoes: Barefoot

Form and style warm up...

Sunday Mar 14, 2010 #

2 PM

Conditioning (Centerville HS) 28:57 [3] 2.09 mi (13:53 / mi)
slept:6.0 weight:190lbs shoes: Barefoot

My first attempt on wet, rough pavement. It just underscored how poor my form remains. I received a few hot spots even in 2 very slow miles, and my lack of comfort was frustrating, but I am determined to learn to run gently and efficiently!

Saturday Mar 13, 2010 #

Event: MVOC - Junior Champs & Shamrock Hunt
 

Note
(rest day)

Tired and too much rain

Friday Mar 12, 2010 #

1 PM

Conditioning (Utica/Hathaway) 1:13:20 [4] 6.44 mi (11:24 / mi)
slept:7.0 shoes: Barefoot

Ran half with Heidi who was feeling chipper in new running shoes and I was not after meeting her at 3.5 miles. It was nice to run half on new pavement.

Thursday Mar 11, 2010 #

5 PM

Conditioning (Home/Green's field) 29:03 [3] 2.37 mi (12:17 / mi)
slept:7.0 shoes: Barefoot

Easy run, content...
7 PM

Weightlifting 30:00 [3]

Wednesday Mar 10, 2010 #

5 PM

Conditioning (Lower Springboro Road) 48:51 [2] 6.52 km (7:30 / km) +87ft 7:21 / km
slept:7.0 shoes: Barefoot

Tuesday Mar 9, 2010 #

Conditioning 58:41 [2] 7.65 km (7:40 / km) +78ft 7:33 / km
shoes: Barefoot

It's funny how even though I am running 2 or more min. per mile slower barefoot than shod it doesn't feel slower. I am continueing to concentrate on form. It was good to get in a good run on grass, which will help me increase my training distances.

Monday Mar 8, 2010 #

Conditioning 38:14 [2] 4.86 km (7:52 / km) +80ft 7:41 / km
slept:7.0 weight:188lbs shoes: Barefoot

Very slow due to a cut on one of my right small toes. I assume it is either from my run yesterday on rough pavement, or poor form and pushing off with my toes. It seems to take a lot of concentration to learn to run gently with no friction and/twisting of the feet. Sometimes I get frustrated at my progress, and then other times I get frustrated at my lack of patience and enjoyment of the journey and the challenge.

Conditioning 33:05 [2] 4.36 km (7:35 / km) +62ft 7:26 / km
slept:7.0 weight:188lbs shoes: Barefoot

Still some snow in places but it is great fun to run barefoot in the mud and water!
6 PM

Weightlifting (Core exercises) 15:00 [3]

Sunday Mar 7, 2010 #

Conditioning 38:17 [2] 4.87 km (7:52 / km) +106ft 7:36 / km
slept:7.0 weight:190lbs shoes: Barefoot

Ran around the Centerville HS neighborhood waiting for Morgan's soccer game to begin. I was very slow on purpose on some pretty rough pavement. I kept think slow, and play...

Conditioning 14:15 [2] 1.82 km (7:50 / km) +24ft 7:40 / km
slept:7.0 weight:190lbs shoes: Barefoot

Ran around the yard, still some ice and snow, but I wanted get in some extra time and begin to get on the grass...

Saturday Mar 6, 2010 #

Conditioning 36:07 [2] 4.84 km (7:28 / km) +65ft 7:19 / km
slept:8.0 weight:190lbs shoes: Barefoot

Friday Mar 5, 2010 #

Conditioning 25:51 [2] 3.49 km (7:24 / km) +59ft 7:13 / km
shoes: Barefoot

6 PM

Weightlifting 30:00 [3]
slept:7.0 weight:190lbs

Thursday Mar 4, 2010 #

11 AM

Conditioning (Lower Springboro Road) 26:23 [3] 3.46 km (7:38 / km) +54ft 7:27 / km
slept:8.0 shoes: Barefoot

I am sort of starting over, or rebuilding my barefoot running...I have been somewhat frustrated over having a decent longer run on the road barefoot and then having to wait a couple of days to run any significant distance again due to the tenderness of my feet. So I asked Ken Bob for advice, and he thinks I may need to go back to the drawing board and rebuild my daily runs watching my technique carefully. Here is my dialog with him yesterday...http://therunningbarefoot.com/?p=4035

Wednesday Mar 3, 2010 #

Conditioning 27:39 [3] 3.84 km (7:12 / km) +37ft 7:06 / km
shoes: VFF KSO Trek

Still deep snow over most of the path, which was kind of cold on my sockless VFF KSO Treks. I needed a change of scenery.

Tuesday Mar 2, 2010 #

Conditioning 16:30 [2] 2.42 km (6:49 / km)
shoes: Barefoot

Limited my run, due to the limit of my soles...and a limit of time...

Monday Mar 1, 2010 #

Conditioning 58:19 [3] 8.15 km (7:09 / km) +104ft 7:01 / km
shoes: Barefoot

6 PM

Weightlifting 30:00 [3]
slept:7.0 weight:189lbs

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