[Alaska Mike]

<p>Monica - I only stretching I really do is more of going through the motions when my running buds are doing it and I'm chatting.  I'm chronically tight all over, so yeah, that could be the problem.  I'm not going to walk around my office barefoot and I only really spend about 20 min in the bedroom a day when I'm not sleeping, so not a lot of options there.  Thanks for the suggestions though.  I actually did go out and do calf raises about 4 or 5 times during the day on the stairs outside my office and that seemed to help.</p>
<p> </p>
<p>Yoshi - Sounds like you're having fun with the Mt Bike.  Good luck this season, can't wait to see what you do.</p>
<p> </p>
<p>Scott - You're either going to have an awesome season or completely blow up.  I admire the way you go for it though!</p>
<p> </p>
<p>The schedule said the workout was going to take 1:15, it took me 1:50 without a cool down.  Must be some of that special coach math.</p>
<p> </p>
<p>10 min easy/moderate spin WU</p>
<p>10 min one leg drills (90s per leg) - not easy to do on an exercise bike with only foot straps</p>
<p>10 min easy spin</p>
<p>5 x 3 min high cadence spin with 2 min recovery</p>
<p>10 min easy spin</p>
<p>5 x 3 min muscle tension drills (@260w, 60 rpm) with 2 min recovery</p>
<p>10 min easy spin</p>
<p>3 x 15 sec stomps @ 350 watts, start slow and build cadence, with 2 to 3 min recovery</p>
<p> </p>
<p>FIB a 15 min, 2.15 mi brick run.  Calf was still sore from yesterday, but didn't finish up any worse.  Ran with a 0.5% incline.</p>
<p> </p>
<p>Have a great day peeps!</p>
<p> </p>
<p>Mike</p>

 

[em73]

<p>heh, coach math.</p>
<p> </p>
<p>Mike, consider a more minimal pair of shoes for some of your day-to-day if you can.  There's a few on the market that are a little more work appropriate than the VFF's (I think vevo makes some).  A smaller heel drop is going to help lengthen your calf muscle, which I think might be part of your problem with incline on the treadmill.   When I switched to the VFFs, it made a big difference in how my calves felt day-to-day, and it seems to have solved my shin cramps.  When you do your calf raises, concentrate on equal pressure through all of your toes (instead of rolling to the inside or the outside of your foot), and if you can ever do them barefoot, it can be very beneficial.</p>
<p> </p>
<p>I never got how important this stuff was until I coincidentally got stronger feet, ankles, and calves through pilates, and then started running again.  </p>

 

[Tri-Tammy]

<p>I missed my swim workout last night.  I'm really actually quite bummed about it.  I was kind of (in a sick and twisted way) looking forward to it.</p>
<p> </p>
<p>Today however I have a 4 mile tempo run planned.  Should be interesting.  Sundays' run was 45 degrees.  Today looks to be near 70 when I get out there. Yikes!</p>

 

[Alaska Mike]

<p>Looked at the vivo website and couldn't find anything with a steel toe.  Thanks for the suggestion though, because I don't get enough strange looks up here working out in my tri-shorts.  Lots of folks here working out in cotton sweat pants.  One dude even works out in his jeans.  Not sure why, not sure I want to know the answer.  <span><img alt="icon_scratch.gif" src="http://files.kickrunners.com/smilies/icon_scratch.gif"></span></p>
<p> </p>
<p><span>Mike</span><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/forum/thread/73718/wednesday-may-4-workouts#post_1997818"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>heh, coach math.</p>
<p> </p>
<p>Mike, consider a more minimal pair of shoes for some of your day-to-day if you can.  There's a few on the market that are a little more work appropriate than the VFF's (I think vevo makes some).</p>
</div>
</div>
<br><br><p> </p>

 

[Thor]

Good afternoon, boys and girls!<br><br>
Stuck in all day training yet again today...<br><br>
Minimalist shoes: while I agree that minimalist shoes can be good for some, they aren't far all and may not be for you, and I'm talking about walking shoes. My body aches in the joints as if arthritis when I wear minimalist shoes for too long, a d trust me that I've given it a shot day after day, and even trying gradually. Takes my body awhile to feel normal again. Which in hindsight isn't too difficult for me to understand being that my body craves cushioned shoes both to run and walk. I love love my Saucony Kinvaras but will likely have to give them up -- body just hurts for days after running in them. So be careful. Your body if like mine cannot handle. Maybe I've run too many miles in cushioned shoes. (forgive typos.. On iPhone),<br><br>
Me...<br><br>
10 mile hill run with repeats early this morning in, yes, my Kinvaras. And yes my body is now trashed for a few days.<br><br>
WU - 5 mins<br>
5 x Prospect Hill Front & Back (chrg up, recover down other side, chrg back up, recover down back to start)<br>
CD - 8 min<br><br>
Repeats<br>
3:09, 2:39<br>
2:58, 2:40<br>
2:59, 2:46<br>
3:04, 2:49<br>
3:02, 2:46<br><br>
Great day!

 

[niemsco]

<p>@Mike - haha.  Thanks, I'm not blowing up </p>
<p> </p>
<p>Last two days were DOR.  Travel from KY, now in San Jose, CA.  Got in an hour run on the Guadalupe river trail (sounds better than it is).  Than an hour strength here at the gym hotel.  Getting ready for a long day of standing around.  If I get done around 5pm, I might get in another run, weather here is great!   Have a good one, got to run.</p>

 

[hobey]

<p>Dusted off Izzy last night and biked in for the first time this year. It's supposed to be sunny and 70 today so I may just take the long way home.</p>

 

[Yo Sake]

<p>Monica - I am very glad to hear you found something that helps you to improve the issues you were experiencing.  I have a friend who swears by the five finger socks thingie, even during a winter, she totally got rid of the nagging hip pain that bothered her for a long time. </p>
<p> </p>
<p>On minimalist shoes - have a very limited experience, I bought K-swiss something light (tri shoes?).  Very light and so close to the ground.  I love the feeling of it.  I have run in them only a few times and raced 5K in them last winter (PR!).  I should take them out and start using them for a track workout, but I usually run to (2mile each way) the track and I am afraid 7-8miles may be too much to run in such a little cushioned shoes. </p>
<p> </p>
<p>Thanks Mike for your comment.  Yes, I am lovin' it.  Can't get enough of the adrenaline rush.  I may even do a MTB race in a few weeks (Sport category this year instead of beginner).</p>
<p> </p>
<p>2300m swim.  Felt smooth and solid.  Got to keep working on the form.  Strength workout later when kids are at their activities. </p>

 

[em73]

<p> </p>
<p style="margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;font-family:arial, helvetica, clean, sans-serif;font-size:13px;line-height:16px;">Yoshiko, my PT told me one of the biggest contributing factors to my hip pain (aside of the whole falling off my bike and sliding down the road thing) was my excess anterior pelvic tilt and the fact that I didn't move from my hips, I moved from my lower back.  We spent a lot of time not only strengthening, but also working on fixing my movement patterns.  He tells me that if I don't fix that, I'm going to be right back visiting him again.  Initially, I switched to the VFF's for daily, non-work wear because I could stand with a pretty neutral pelvis barefoot, but I couldn't do it in running shoes.</p>
<p style="margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;font-family:arial, helvetica, clean, sans-serif;font-size:13px;line-height:16px;"> </p>
<p style="margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;font-family:arial, helvetica, clean, sans-serif;font-size:13px;line-height:16px;">Interestingly, I did lots of work, got stronger, moved better on a daily basis, but was still running more from my low back.   My swim coach had me doing lots and lots (and lots) of fish drill since apparently I wasn't rotating correctly.   Right after my swim rotation finally clicked, I went for a run and my run form literally changed from one lap of the track to the next, and I think it's because I was spaced out and thinking about swimming.  It's like those core muscles (which were plenty strong) just figured out HOW they were supposed to work and translated that to running.  It was very neat.</p>
<p style="margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;font-family:arial, helvetica, clean, sans-serif;font-size:13px;line-height:16px;"> </p>
<p style="margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;font-family:arial, helvetica, clean, sans-serif;font-size:13px;line-height:16px;">and since this is the workout thread, I'll just throw out there that my workout tonight will consist of driving an hour, sitting in a 3 hour meeting, and driving another hour.</p>

 

[juliemboyle]

<p>Full body weights early early am...................</p>

 

[donskiman]

<p>It was nice all day until a few minutes before I started my run. Then a front started blowing through. Was going to do a longer run, but changed my mind due to the wind. I may run again later with the run club if it dies down.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>36m 08s - 4.15 miles - 08m 43s/Mi<br><br>
2:00 PM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Warm/low 60s - Cloudy and extreme wind, 30-40 w/gusts 50+. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Felt like I was getting sandblasted. Stretching afterward.</p>
<p> </p>
<p> </p>
<p> </p>
<p>On the shoes: There are minimalist shoes and there are zero drop shoes. Some of the zero drop shoes are nicely cushioned. Go Lite makes some nice trail runners and hiking shoes/boots and all are zero drop. Altra makes a very cushioned zero drop running shoe. Some shoes like the Kinvara are actually more cushioned and have about the same drop as most racing flats. The Merrell Trail Glove is very much like the VFF without the toe pockets. There is even a very minimal midsole in the Merrells, including a small "crash pad" in the forefoot area where footstrike occurs when using these shoes.</p>
<p> </p>
<p>Almost all the major shoe companies either have or will be introducing some kind of minimal and/or reduced heel/toe drop shoes this year. Getting people off their heels will not happen anytime soon though. Merrell has some videos on making the transition if anyone is interested. <a href="http://www.merrell.com/barefoot" target="_blank">www.merrell.com/barefoot</a></p>
<p> </p>

 

[hobey]

<p>I think we have a shoe guy in our midst....<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></p>
<p> </p>
<p>Don - I may hit you up for some shoe advice when my PF heals and need to figure out the best way to strengthen it. So many opinions on what it takes to manage PF from super orthotics to slow and steady strengthening with barefoot work.</p>

 

[MBannon]

<p>Made the mistake of postponing my lunchtime run until 2:00 to catch the best of the amazing weather we're having today.  Anytime I run within a couple hours of eating any sizeable meal I get super lightheaded, presumably because so much blood is in the stomach doing its thing.  At any rate, I resorted to a walk/run at the 3-mile mark (of a 4 mile run) and gave up even that by 3.5 and just walked it in feeling like a maroon.  A very lightheaded maroon.</p>
<p> </p>
<p>Tonight I have weights and swimming, but boy oh boy is the back deck and a cold brew or two calling.  So nice out today!!!</p>
<p> </p>

 

[Stitcher]

<p>Bannon and I are going to start a Maroon club, it appears!</p>
<p> </p>
<p>After I busted my 5k PR last night by at least 15 seconds (desptie my doc not wanting me to do it, but since she didn't ORDER me not to run, I went ahead and ran anyway -- don't give in to the asthma, people!!!),</p>
<p>I paid the price this morning.</p>
<p>And went ahead anyway and hit the pool for my distance workout @ Master's.</p>
<p> </p>
<p>3600 meters as:</p>
<p> </p>
<p>200 SKIPS</p>
<p> </p>
<p>buoy only:</p>
<p>100 </p>
<p>200</p>
<p>300</p>
<p>400</p>
<p>r:15</p>
<p>descending pace</p>
<p> </p>
<p>r:90</p>
<p>500 ALL OUT</p>
<p>r:60</p>
<p> </p>
<p>Paddles & Fins</p>
<p>400</p>
<p>300</p>
<p>200</p>
<p>100</p>
<p>r:15</p>
<p>descending pace</p>
<p> </p>
<p> </p>
<p>100 ez</p>

 

[jenotter]

<p>According to my neighbor's thermometer, it was in the upper 90's today. UGH! Which made a what should have been a very pleasant 8am 4-mile stroller push just slow and sluggish. Oddly again, pace was right where it normally is with the stroller...maybe even a touch faster. Yoshi - I saw your response yesterday. I know this will all go away next week...week 2 of the taper is always my worst.</p>

 

[cak73]

<p>3150y at masters swim this morning.  Legs not very happy during warm-up.  Got better in time for a nice 1200y set of 100s (6x 100 on 1:45 and 100 on 2:00 as 25 explode, 75 DPS), tho.  Soooo glad to be drafting off of the fastie in our lane!</p>

 

[hobey]

Can I join the club? I forgot to eat lunch again today. <img alt="rolleyes.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/rolleyes.gif">

 

[Stitcher]

<p>All we need now is someone in the desert SW and we'll have the "Four Corners of the US" chapter of the National Maroon's Club.</p>
<p> </p>
<p>Who's president?  lol</p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Stitcher</strong> <a href="/forum/thread/73718/wednesday-may-4-workouts#post_1997907"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Bannon and I are going to start a Maroon club, it appears!</p>
<p> </p>
</div>
</div>
<p><br>
Okay, but you're president.</p>
<p> </p>
<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Stitcher</strong> <a href="/forum/thread/73718/wednesday-may-4-workouts#post_1997918"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p> the National Maroon's Club.</p>
<p> </p>
<p>Who's president?</p>
</div>
</div>
<p><br>
Bahahaha!!!!  Who do you think??</p>
<p> </p>

 

[AdCo]

<p>I got on the bike for an hour.. felt much better than last week, although my legs are still not "there" but pretty soon, I'll venture out on the bike.. my right calf / ankles are very tight and I can feel it on the bike.. </p>