Dude, if they could teach you to run like the T-1000 in Terminator 2, that would be cool.
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Jon’s musing about running and things about running while running and after running and probably before running too
- Thread starter global_dev
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global_dev
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I havent done mobility and strengthening body weight workouts since before September, i dont work out with weights. I do some non road running in the forest to avoid the pavement pounding issues, but its not really cross trainjng and the results of that showed up in the testing.
Not bad results, pretty good for my demographic, definitely had trouble with maintaining stability with weighted lunges for 30 seconds on each leg and pistol grip one leg squats for 30 on each leg also. My various incline planks were good, but after 40 seconds of each type i was feeling the pain, there were 5-6 types. There was one side plank where you clamp your feet under/over the Incline step, yikes, that was rough keeping that clamped. My ankle and mtj dorsiflexion… kind of weak. Ironically my glutes, hamstring and core were good but in the video i wasn’t activating my glutes or engaging my hip flexors. I think was the limited time of getting settled into the treadmill and speed adjustment. I wanted to go last so i was tired enough that bad form might more apparent, but i think they were getting tired of the group session.
Decided to do the video last and it’s pretty enlightening, used an app called onform and it can do slow mo and telestration of lines, angles, etc. i think if they had a tripod setup it would have been better focus and resolution but it works for now. maybe i can get on a friends treadmill and get some footage every couple weeks/months. Or maybe just get my mods to run/bike after me with camera or maybe a video drone. That sounds coolest.
Glad i did it, wish it was with a running coach and had some more time to go over everything a couple times and better understand some easy changes to make or even some subtle ones.
Not bad results, pretty good for my demographic, definitely had trouble with maintaining stability with weighted lunges for 30 seconds on each leg and pistol grip one leg squats for 30 on each leg also. My various incline planks were good, but after 40 seconds of each type i was feeling the pain, there were 5-6 types. There was one side plank where you clamp your feet under/over the Incline step, yikes, that was rough keeping that clamped. My ankle and mtj dorsiflexion… kind of weak. Ironically my glutes, hamstring and core were good but in the video i wasn’t activating my glutes or engaging my hip flexors. I think was the limited time of getting settled into the treadmill and speed adjustment. I wanted to go last so i was tired enough that bad form might more apparent, but i think they were getting tired of the group session.
Decided to do the video last and it’s pretty enlightening, used an app called onform and it can do slow mo and telestration of lines, angles, etc. i think if they had a tripod setup it would have been better focus and resolution but it works for now. maybe i can get on a friends treadmill and get some footage every couple weeks/months. Or maybe just get my mods to run/bike after me with camera or maybe a video drone. That sounds coolest.
Glad i did it, wish it was with a running coach and had some more time to go over everything a couple times and better understand some easy changes to make or even some subtle ones.
global_dev
Shave Enthusiast
looked into "follow me" drones just now, not too inexpensive and not a lot of run time.. i'll have to pass on picking one up for myself.
global_dev
Shave Enthusiast
was feeling really good this late morning and thought it would be nice to go outside today for a lunch 5K. weather was really nice at 54°F WBGT
decided to break out the diy huaraches, i haven't worn them since a long run back in spring, i was fiddling on and with the fitment of the laces and holes versus my foot. i think have it more or less down. zero drop, ~5mm of rubber, and one lace (granted i realize thats not less lace than a typical shoe). it felt really nice, didn't notice the uphill strain i usually feel; however i think i was distracted by the way my left ankle felt relatively stiff and the ground contact feeling under my right ball of my foot.
really considered to make sure i move my hips forward, straighter leg extension in the swing, and some toe off each phase. it was a nice easy run around 9:40 mins/mile. avg HR 156 which given the hills involved is pretty nice. without the hills, the grade adjustment analysis shows 27mins at 8:52 pace. kinda pleased with that in these huaraches and the hills.
i am actually feeling really good post run, no achilles or calf pain.
decided to break out the diy huaraches, i haven't worn them since a long run back in spring, i was fiddling on and with the fitment of the laces and holes versus my foot. i think have it more or less down. zero drop, ~5mm of rubber, and one lace (granted i realize thats not less lace than a typical shoe). it felt really nice, didn't notice the uphill strain i usually feel; however i think i was distracted by the way my left ankle felt relatively stiff and the ground contact feeling under my right ball of my foot.
really considered to make sure i move my hips forward, straighter leg extension in the swing, and some toe off each phase. it was a nice easy run around 9:40 mins/mile. avg HR 156 which given the hills involved is pretty nice. without the hills, the grade adjustment analysis shows 27mins at 8:52 pace. kinda pleased with that in these huaraches and the hills.
i am actually feeling really good post run, no achilles or calf pain.
global_dev
Shave Enthusiast
last early evening - 5:30ish already pretty dark, lamp posts light up some of the route, but not enough for me to see so I used my new headlamp and after a few size adjustments and brightness adjustments, the 5mile post-sunset run was a success.
reebok floatride run fast 2's and my attempt to incorporate better triple extension (Hip extension, Knee extension, & Ankle plantarflexion)
have me moving at a pretty quick clip, definitely a faster pace than i am used to on the 5 mile, but i'll hopefully get used to the pace sooner. i don't think it's a strength thing, more of a conditioning thing, but i'll do both.
this morning, my calves were pretty tight, rolled them out on a new toy i got called the R8, sadly not the audi version, but roll recovery, legs felt really good.
this thing is a beast. it a bit pricey, but if i use it more than the foam roller, totally worth it, and so far i have been using it 2-3x a day, so much more convenient and accessible. i bought mine off ebay, not new, still pricey, but not as bad.
did some of my ankle exercises, and it feels like i am back in physical therapy, basically doing the same thing. My daughters PT guy for her knee is nice enough to answer a question or 2 for me, and i am trying to be considerate to not ask too many that makes it seem i am trying to get away with free PT advice.
reebok floatride run fast 2's and my attempt to incorporate better triple extension (Hip extension, Knee extension, & Ankle plantarflexion)
have me moving at a pretty quick clip, definitely a faster pace than i am used to on the 5 mile, but i'll hopefully get used to the pace sooner. i don't think it's a strength thing, more of a conditioning thing, but i'll do both.
this morning, my calves were pretty tight, rolled them out on a new toy i got called the R8, sadly not the audi version, but roll recovery, legs felt really good.
this thing is a beast. it a bit pricey, but if i use it more than the foam roller, totally worth it, and so far i have been using it 2-3x a day, so much more convenient and accessible. i bought mine off ebay, not new, still pricey, but not as bad.
did some of my ankle exercises, and it feels like i am back in physical therapy, basically doing the same thing. My daughters PT guy for her knee is nice enough to answer a question or 2 for me, and i am trying to be considerate to not ask too many that makes it seem i am trying to get away with free PT advice.
global_dev
Shave Enthusiast
yesterday evening did a 5k, in 2 1.6 miles different sessions, what was interesting that avg pace was close for both but very different sessions.
Really tried to engage and feel the triple extension from the hip to the toe off. I feel like to do this motion effectively, that a minimum speed needs to be attained.
Really tried to engage and feel the triple extension from the hip to the toe off. I feel like to do this motion effectively, that a minimum speed needs to be attained.
global_dev
Shave Enthusiast
Took a rest day yesterday, today was kind of cold and windy but runnable… about 8 miles just over an hour.
Working that triple extension is hard, it definitely wants to put me in a faster pace and i’m not conditioned enough yet to keep it up. I am rereading/rewatching some form and tips stuff online capturing info that i may not have got the first couple times around.
Appeara the secret to increased stride is hip extension, not hip flexion.. getting the leg fully extended behind, the foot plantar flexed, letting the heel come up high and then the lever moving under and forward like a spring coil to where the foot is dorsiflexed and your just floating from leg to leg with a slight lean without the back arch. This is hard to do slowly and is kind of tiring since it feels like a new motion.
Tried out some nike pegasus 38s. Really comfy, way more than the 37s. Like really more so for me. but they also feel like it’s a bigger platform. So not super fast, but not slow. One shoes knot came undone around mile 7 which was odd.
Gloves were a nice to have today. To windy for comfort w/o them.
Aeropex headphones are still awesome.
Working that triple extension is hard, it definitely wants to put me in a faster pace and i’m not conditioned enough yet to keep it up. I am rereading/rewatching some form and tips stuff online capturing info that i may not have got the first couple times around.
Appeara the secret to increased stride is hip extension, not hip flexion.. getting the leg fully extended behind, the foot plantar flexed, letting the heel come up high and then the lever moving under and forward like a spring coil to where the foot is dorsiflexed and your just floating from leg to leg with a slight lean without the back arch. This is hard to do slowly and is kind of tiring since it feels like a new motion.
Tried out some nike pegasus 38s. Really comfy, way more than the 37s. Like really more so for me. but they also feel like it’s a bigger platform. So not super fast, but not slow. One shoes knot came undone around mile 7 which was odd.
Gloves were a nice to have today. To windy for comfort w/o them.
Aeropex headphones are still awesome.
global_dev
Shave Enthusiast
I spent the hot days running in search of the shade. I spend the cold days running in search of the sun rays.
Took a few days off to rest my legs and soent a lot of time on the foam roller and toe yoga. Todays run felt really great on the legs. 10K in about 60 mins on a really easy recovery run. In my diy huaraches. Wind proof clothing and minimal sandals. After a kilometer, my foot and toes were used to the temp and wind, my form was dialed in and all good.
Definitely felt easier to have good form and feel the foot contact, ankle flexion changes as compared to well cushioned shoes. Its hard to tell but it felt more midfoot strike than forefoot but usually its all in my head according to the data.
Mile
0 to 1.5 asphalt road hills got my groove on
To 4 trail to wood pathway to trail- i felt every… single…pebble on the trail like princess and the pea, but the wood boardwalk was amazingly comfortable
To 6 asphalt hills - the hills worked me but i kept form and really enjoyed the flats in between.
All in all a great session, no significant soreness or injuries but it will be nice to run in some more cushioned shoes tomorrow.
Took a few days off to rest my legs and soent a lot of time on the foam roller and toe yoga. Todays run felt really great on the legs. 10K in about 60 mins on a really easy recovery run. In my diy huaraches. Wind proof clothing and minimal sandals. After a kilometer, my foot and toes were used to the temp and wind, my form was dialed in and all good.
Definitely felt easier to have good form and feel the foot contact, ankle flexion changes as compared to well cushioned shoes. Its hard to tell but it felt more midfoot strike than forefoot but usually its all in my head according to the data.
Mile
0 to 1.5 asphalt road hills got my groove on
To 4 trail to wood pathway to trail- i felt every… single…pebble on the trail like princess and the pea, but the wood boardwalk was amazingly comfortable
To 6 asphalt hills - the hills worked me but i kept form and really enjoyed the flats in between.
All in all a great session, no significant soreness or injuries but it will be nice to run in some more cushioned shoes tomorrow.
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global_dev
Shave Enthusiast
woke up to some lower calf soreness and some slight ball of foot contact spot irritation/blister. i have a feeling that that my over attention to windlass mechanism was is to blame.
the calf issue went away after walking around at home in the AM, but i had to put on my slippers to ease some of that friction blisters when getting my cup of coffee, luckily has set the coffee auto timer last night. left side issue went away pretty quickly, but right side is still a bit touch and go. probably put on some cushioned shoes and go a little later in the day.
the calf issue went away after walking around at home in the AM, but i had to put on my slippers to ease some of that friction blisters when getting my cup of coffee, luckily has set the coffee auto timer last night. left side issue went away pretty quickly, but right side is still a bit touch and go. probably put on some cushioned shoes and go a little later in the day.
global_dev
Shave Enthusiast
Last week was rough. I just wasnt feeling anything but long walks. Too many meetings, cold wind, and just overall lethargy. And the 10k in sandals was definitely too long, my feet are just sore, they dont hurt at all, but, man, any cushioned shoe feels like heaven. Walking around in the pegasus 37s feels like walking on marshmallows.
But today finally felt the good vibes and went on a nice long easy run. 11 miles with my youngest (12 yo) through the trails in the forest and to the local pier and back. Gorgeous cool weather, leaves covering the roots and stumps so a bot dangerous, but all in all, it was awesome. Took us about 2 hours and change and we had a blast. I think we need to bring some water and fuel next time.
Ran in some salomon SLAB sense pro 4s and the nubs on sole were outstanding on the trail. Trying new shoes is just as fun as new razors, soaps, after shaves and brushes.
But today finally felt the good vibes and went on a nice long easy run. 11 miles with my youngest (12 yo) through the trails in the forest and to the local pier and back. Gorgeous cool weather, leaves covering the roots and stumps so a bot dangerous, but all in all, it was awesome. Took us about 2 hours and change and we had a blast. I think we need to bring some water and fuel next time.
Ran in some salomon SLAB sense pro 4s and the nubs on sole were outstanding on the trail. Trying new shoes is just as fun as new razors, soaps, after shaves and brushes.
Dude...your workout journal is exhausting! 
I kid...but only sort of. I need to get back into the swing of things and soon. figuring out when to work out with this whole parenting things is really tough. I'll get there...and I need to do it soon.
Those flip flops remind me of the ONE marathon I ran in the 90s when I was stationed in Hawaii. There were a bunch of local guys that ran the Honolulu Marathon Barefoot. My knees still hurt just thinking of it.
I kid...but only sort of. I need to get back into the swing of things and soon. figuring out when to work out with this whole parenting things is really tough. I'll get there...and I need to do it soon.Those flip flops remind me of the ONE marathon I ran in the 90s when I was stationed in Hawaii. There were a bunch of local guys that ran the Honolulu Marathon Barefoot. My knees still hurt just thinking of it.
global_dev
Shave Enthusiast
Its definitely hard trying to balance recreation and training when there is nothing at stake but my enjoyment and health. I’ve found that i really enjoy for myself whatever i am doing usually and thats tough since It takes enough resources to get “good” enough to really enjoy something at the level one desires.Dude...your workout journal is exhausting!
Those flip flops remind me of the ONE marathon I ran in the 90s when I was stationed in Hawaii. There were a bunch of local guys that ran the Honolulu Marathon Barefoot. My knees still hurt just thinking of it.
I think I’ve definitely surpassed many of the neighborhood runner/joggers, but feels like there’s a huge chasm between the sub 20min 5k and the 30min+ 5k folks. And i’m kind of stuck in the middle wanting to also run a 50miler one day well. I go to sleep too late, eat too much to make better progress, a dont want to take it too too seriously.
I didnt sign up for any turkey trot but i am seeing local ultras that sound appealing.
global_dev
Shave Enthusiast
Forgot to mention, on Saturday i wore a breathright nasal strip, perpetual sinus issues for me and usually only wear them once in a great while to sleep. SO.. MUCH.. AIR. I recall loving the assisted air tubes in postop and seriously considering trying to drag around a tank it felt so good. Alas it was a momentary thought.
Yesterday took my daughter again on the same route only this time, we changed up a couple things. First off was a quick 5k in the trail around 30 mins, then a 10 minute recovery and into 10x2 fartleks of 45s fast/45s slow. That was about took us around 35 mins and 3 more miles. And then any easy 4 mile trail jog home in about an hour. Gorgeous weather again and lots of fun; hoping my kids remember this time fondly and motivationally. Wore some saucony switchback2s with a nice but softish rock plate. I seriously think my 12 yo could do a HM with me if we paced well and had some water and fuel.
Todays sessions were way different, alone and 1st session was based on power, for about 30 mins, trying to keep power in certain zones for some baselining and then 2nd session was HR zone 2/3 based for about 5 miles around my neighborhood in a bit under an hour. Felt really nice and easy pacing. Wore brooks hyperion tempos. So light and around mile 3 they felt nice and cushy..
Btw last night i finally saw why my feet felt more sore/tender than normal after last weeks huarache sessions. Just a wee bit of bruising surfacing on my right foot. The left isnt as bad and not noticed these last 3 days.
Yesterday took my daughter again on the same route only this time, we changed up a couple things. First off was a quick 5k in the trail around 30 mins, then a 10 minute recovery and into 10x2 fartleks of 45s fast/45s slow. That was about took us around 35 mins and 3 more miles. And then any easy 4 mile trail jog home in about an hour. Gorgeous weather again and lots of fun; hoping my kids remember this time fondly and motivationally. Wore some saucony switchback2s with a nice but softish rock plate. I seriously think my 12 yo could do a HM with me if we paced well and had some water and fuel.
Todays sessions were way different, alone and 1st session was based on power, for about 30 mins, trying to keep power in certain zones for some baselining and then 2nd session was HR zone 2/3 based for about 5 miles around my neighborhood in a bit under an hour. Felt really nice and easy pacing. Wore brooks hyperion tempos. So light and around mile 3 they felt nice and cushy..
Btw last night i finally saw why my feet felt more sore/tender than normal after last weeks huarache sessions. Just a wee bit of bruising surfacing on my right foot. The left isnt as bad and not noticed these last 3 days.
GearNoir
“The Disney Princess’s Apprentice”
global_dev
Shave Enthusiast
Been working out a “power” profile which is running various permutations of effort time/distance/effort and collecting the data.
I’m on day 4 of a 2 week intro to power based training and it’s definitely feels way different than HR based. HR changes always seems to lag behind the effort or cardiac drift on distance. Power appears to be more instant and unaffected by time/distance. Definitely affected by elevation changes, wind.
It feels slightly more enjoyable than monitoring HR or running by feel.
Last couple days I’ve reduced the overall volume and intensity to recover a bit. Dont want to injure myself and feel a bit of shin issues popping up.
My fitness and form seem to be progressing but inalso gained a couple lbs, so thats a problem outside of more insulation on these colder days.
So cold weather running is way fun. I found i love good gloves, and wind proof running tights,,, i know I know, but i dont care, they are truly phenomenal and folks need to stop staring at the goods!
I’m on day 4 of a 2 week intro to power based training and it’s definitely feels way different than HR based. HR changes always seems to lag behind the effort or cardiac drift on distance. Power appears to be more instant and unaffected by time/distance. Definitely affected by elevation changes, wind.
It feels slightly more enjoyable than monitoring HR or running by feel.
Last couple days I’ve reduced the overall volume and intensity to recover a bit. Dont want to injure myself and feel a bit of shin issues popping up.
My fitness and form seem to be progressing but inalso gained a couple lbs, so thats a problem outside of more insulation on these colder days.
So cold weather running is way fun. I found i love good gloves, and wind proof running tights,,, i know I know, but i dont care, they are truly phenomenal and folks need to stop staring at the goods!
global_dev
Shave Enthusiast
Took 2 days off… my shin pain was acting up and while it was record high warm in Dec, i was happy to rest and enjoy the weekend.
I absolutely felt like i was playing hooky from this activity and was looking forward to the next run.
I absolutely felt like i was playing hooky from this activity and was looking forward to the next run.
global_dev
Shave Enthusiast
yikes, i was doing so good for a couple days and then i just lost it quickly.. but i'm kind of back on the horse. enjoyed a kind of easy run yesterday for about 7 miles. felt kind of tough as the first 2 miles has a pretty rough uphill along a major road. i thought it went pretty well, the rest of it was my normal 5 mile run, more or less.
today though was a monster. couple of posts ago I mentioned that my kid joined me on a run. She agrees to doing trail running all the time rather than pavement pounding.
so last night i planned it quickly using a couple cool tools. plotaroute gave me an offroad HM that i uploaded to my polar app and watch. once i got to the area, i used the routing function of my watch and it was amazing. it was so convenient to make sure we were on the right trail and when i made a wrong turn, it told me we were going the wrong way pretty quickly and only happened once.
less than 3 hours later we finished the loop. it was way way harder than my normal offroad or on road hills. this was a beast of a trail for me. 1750 ft of elevation gain vs yesterdays 475 vs 1200 back on 12/6. this felt the hardest and slowest by far. I even decided to bring some snacks so that every 5K we could share a bit of fuel, but no water and i need to resolve that issue. kind of cold today 38F with 12mph winds. glad to be done. we did a fair amount of power hiking up and down the steep single track. there wasn't much but easily a twisted ankle at minimum and no one needs any injuries.
today though was a monster. couple of posts ago I mentioned that my kid joined me on a run. She agrees to doing trail running all the time rather than pavement pounding.
so last night i planned it quickly using a couple cool tools. plotaroute gave me an offroad HM that i uploaded to my polar app and watch. once i got to the area, i used the routing function of my watch and it was amazing. it was so convenient to make sure we were on the right trail and when i made a wrong turn, it told me we were going the wrong way pretty quickly and only happened once.
less than 3 hours later we finished the loop. it was way way harder than my normal offroad or on road hills. this was a beast of a trail for me. 1750 ft of elevation gain vs yesterdays 475 vs 1200 back on 12/6. this felt the hardest and slowest by far. I even decided to bring some snacks so that every 5K we could share a bit of fuel, but no water and i need to resolve that issue. kind of cold today 38F with 12mph winds. glad to be done. we did a fair amount of power hiking up and down the steep single track. there wasn't much but easily a twisted ankle at minimum and no one needs any injuries.
global_dev
Shave Enthusiast
I thought for sure i made the correct turn, but in the back of my mind i was double guessing because the wrong path looked nice and the correct path looked a bit off. Lo & behold, behold after 45 seconds or so, the watch buzzed and was like “wrong direction”. The right path was pretty cool bouldery path along a babbling brook that led to a waterfall.Glad your adventures we not overly adventurous due to a wrong turn
Tbh my kid wantes to see the waterfall and it was actually on that wrong path and when i said it was gonna add like 2-3 miles to our route, she said we could come back another time
