global_dev
Shave Enthusiast
Randomly stumbled upon this video - pretty interesting and i’m thinking why not??
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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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took off yesterday and just did some foam rolling. a lot of interesting things today though. I went out for a run around 11:45 with the Salomons and mid weight injijis. overall the shoes felt really nice. this is not the first time i've had to rethink how i feel about a shoe, iirc i'm about ~40-50miles on the shoe and while they aren't light racers, they aren't exactly bricks. I am wondering if they needed some more time to break in and/or i can't wait compression socks with them or maybe even others. I think the compression socks make my calves and ankles feel good, but over compress my wider foot just too much and that detracts from the shoe experience.
todays run was a quick 3.1 miles at ~28 mins (after a mile warmup), no toe inserts, cool, but sunny.. kept on form, and at (or very near) HR goal. Very happy with myself, but a ways to go to get closer to 20. I'm slowly getting closer without putting myself into anaerobic mode. the shoes felt quick enough to move, but not heavy. especially after coming off a long run on saturday.
i still feel a bit slow and I realize i am a big guy at almost 6' & 200 lbs, but instead of weight loss even at these lower HR & speeds, i am seeing more muscle separation and definition. Thats pretty cool, definitely a very different muscular athletic look than 25 years ago from weight training, soccer & lacrosse.
i'm trying to think how i can get out of the house a bit earlier in the AM. i remember I once, let me repeat that.. once, went to the gym at like 5:00AM in the early 2000s, lots of people and i felt tired and not into it. needless to say it didn't stick. It would be nice to be done with the enjoyable runs in the morning and feel good to go for rest of day, instead of running in the middle of the day.. i still like the late night runs, feels very different.
starting to also get slight chafing and thats not fun.
still have the shoe testing bug, RSAD, and picked up some saucony kinvaras, nike pegasus shields, and pegasus turbo 2s on the cheap.
todays run was a quick 3.1 miles at ~28 mins (after a mile warmup), no toe inserts, cool, but sunny.. kept on form, and at (or very near) HR goal. Very happy with myself, but a ways to go to get closer to 20. I'm slowly getting closer without putting myself into anaerobic mode. the shoes felt quick enough to move, but not heavy. especially after coming off a long run on saturday.
i still feel a bit slow and I realize i am a big guy at almost 6' & 200 lbs, but instead of weight loss even at these lower HR & speeds, i am seeing more muscle separation and definition. Thats pretty cool, definitely a very different muscular athletic look than 25 years ago from weight training, soccer & lacrosse.
i'm trying to think how i can get out of the house a bit earlier in the AM. i remember I once, let me repeat that.. once, went to the gym at like 5:00AM in the early 2000s, lots of people and i felt tired and not into it. needless to say it didn't stick. It would be nice to be done with the enjoyable runs in the morning and feel good to go for rest of day, instead of running in the middle of the day.. i still like the late night runs, feels very different.
starting to also get slight chafing and thats not fun.
still have the shoe testing bug, RSAD, and picked up some saucony kinvaras, nike pegasus shields, and pegasus turbo 2s on the cheap.
global_dev
Shave Enthusiast
once again, i have to say how much I find that I am not disliking the Salomons, spent almost 10 miles in them today. 3 running and 7 walking and they felt like a solid comfortable shoe that has broken in nicely. I don't know that i would want a pair for full msrp, but for the price I paid I am on the fence about wanting to have kept the second pair that i returned. I feel like it's not so much an issue given how many pairs of shoes I have, but i think for me it's been hard to find pairs that fit well.
APPS: i now have a paid ASICS Runkeeper account, free Polar Flow, and free (but limited) Strava account. all are completely private. I don't know that I want to continue paying for the Runkeeper, it's pretty decent but there are GPS distance issues. The polar flow is full featured and iirc kind of needs a HR sensor, and the strava is new to me, only been using it 2 weeks, and i can see why it's popular, very streamlined, but if i understand they paywalled some good features recently, some analysis features I wouldn't mind looking at; free trial exists, i'll have to turn it on when I find come up with a new training plan.
I really need to say that I am enjoying running now, most likely that I kind of can hobbyjog and understand my limits and how to go farther without feeling exhausted. I look forward to nice days and rainy days and getting out there.
So for now I am gonna continue to focus on HR and volume of time out there, whether it be quick walking, slow running, fartleks, or tempos. Just came upon an article talking about some revisited concepts, one of them being called "forest bathing", an idea not new to me, i just never put a name with a "face". Most of my trail runs have made me feel a certain way that I definitely don't get on the pavement. I think I'll concentrate on getting at least 2hrs a day of movement in, probably need to get up earlier.
I am coming closer to thinking that something like an Ultra Trail run might be what I am looking for, just gonna put a pin in it until after I figure out what that means for me and life though.
APPS: i now have a paid ASICS Runkeeper account, free Polar Flow, and free (but limited) Strava account. all are completely private. I don't know that I want to continue paying for the Runkeeper, it's pretty decent but there are GPS distance issues. The polar flow is full featured and iirc kind of needs a HR sensor, and the strava is new to me, only been using it 2 weeks, and i can see why it's popular, very streamlined, but if i understand they paywalled some good features recently, some analysis features I wouldn't mind looking at; free trial exists, i'll have to turn it on when I find come up with a new training plan.
I really need to say that I am enjoying running now, most likely that I kind of can hobbyjog and understand my limits and how to go farther without feeling exhausted. I look forward to nice days and rainy days and getting out there.
So for now I am gonna continue to focus on HR and volume of time out there, whether it be quick walking, slow running, fartleks, or tempos. Just came upon an article talking about some revisited concepts, one of them being called "forest bathing", an idea not new to me, i just never put a name with a "face". Most of my trail runs have made me feel a certain way that I definitely don't get on the pavement. I think I'll concentrate on getting at least 2hrs a day of movement in, probably need to get up earlier.
I am coming closer to thinking that something like an Ultra Trail run might be what I am looking for, just gonna put a pin in it until after I figure out what that means for me and life though.
global_dev
Shave Enthusiast
Been about a week and i’ve spent a lot of time out gaining volume. Lots base training 10k and some tempo 5ks. I can definitely feel my foundation has gotten significant.
sadly i saw in the news a bunch of folks didnt make it through a chinese 60k due to some freak weather. Still thinkn that’s a goal distance in the future.
i can definitely still feel the new pressure on my 1st mtj when i wear shoes outfitted with the pads, hopefully i’ll get used to it when i stop wearing pairs without the pads.
atill trying to get out in the AM and its too hard for me right now
sadly i saw in the news a bunch of folks didnt make it through a chinese 60k due to some freak weather. Still thinkn that’s a goal distance in the future.
i can definitely still feel the new pressure on my 1st mtj when i wear shoes outfitted with the pads, hopefully i’ll get used to it when i stop wearing pairs without the pads.
atill trying to get out in the AM and its too hard for me right now
global_dev
Shave Enthusiast
Been averaging about 10 miles a day, last couple of days.. mixture of 5 mile walks and 10K jogs.. having no problem hitting ~10Ks jogs during my kids 90 min practice, feels good to get back about 5-10 before practice ends.. pretty big hills, nice shade, and quiet roads..
global_dev
Shave Enthusiast
check out some of these rolling hills, i;m not even sure what total climb means.. have to look up if its just uphills.. my runs are always loops... edit: just confirmed it's total ascents.
global_dev
Shave Enthusiast
been trying to mix up the runs lately based on distances, HR, tempo, and/or hills mostly, a little bit of HIIT here and there, but not as much. i think i was finding myself in a groove, and while nice, was not as productive as I'd like. so many things to work to improve my efficiency. I'd been focusing on NOT fixing them al at once, but it's really hard.
I spend a lot of miles in the fast walk, light jog zone during the midday, almost everyday. then a bit later, i decide on what type of secondary run I have time/desire for.. recently also picked up a chest strap to do a bit more than the optical HR for certain data points and it's interesting to see the interplay between how I feel and how it says my cardiovascular system is recovering from training based on ECG (Polar H10 measures the electrical activity of your heart (ECG), whereas Polar OH1, like other optical heart rate sensors, uses photoplethysmography (PPG).)
last evening, i decided to do a mix it up, after a 10 min warm up, ran a mile at nice zone 3 pace, followed by 3 miles of hill fartleks/sprints. every mailbox i increased my pace until a sprint and then 2 mailboxes of light recovery and then again until the last 1/2 mile which was a nice recovery jog.
As i increased my speed to the higher paces, I can better feel the comments I see in reviews about heel slippage and cushion/response. However, i still haven't made the higher paces over longer distances, so it may be a while before I can understand that aspect.
As i build more aerobic base, get more fit, I can feel the smiles per step ratio increasing.. tbh that's worth a lot.
I spend a lot of miles in the fast walk, light jog zone during the midday, almost everyday. then a bit later, i decide on what type of secondary run I have time/desire for.. recently also picked up a chest strap to do a bit more than the optical HR for certain data points and it's interesting to see the interplay between how I feel and how it says my cardiovascular system is recovering from training based on ECG (Polar H10 measures the electrical activity of your heart (ECG), whereas Polar OH1, like other optical heart rate sensors, uses photoplethysmography (PPG).)
last evening, i decided to do a mix it up, after a 10 min warm up, ran a mile at nice zone 3 pace, followed by 3 miles of hill fartleks/sprints. every mailbox i increased my pace until a sprint and then 2 mailboxes of light recovery and then again until the last 1/2 mile which was a nice recovery jog.
As i increased my speed to the higher paces, I can better feel the comments I see in reviews about heel slippage and cushion/response. However, i still haven't made the higher paces over longer distances, so it may be a while before I can understand that aspect.
As i build more aerobic base, get more fit, I can feel the smiles per step ratio increasing.. tbh that's worth a lot.
global_dev
Shave Enthusiast
No joke, I really am.. I hope I don't jinx myself, but I am making really great progress for my age/size... I am noticing a lot more info about physio is available now that would have been great when I was younger (don't know if i would have listened, but tbh I probably would have). I was just learning "Anatomy Trains" about the Superficial Back Lines that describes issues i think may have been a big issue i never addressed well enough. weak hamstrings/glutes, overcompensating quads, etc..
this last week was crazy for last season sneaker sales, so picked up a bunch more.. wish straight razors had these holiday "last season" sales. it's really interesting to see how much sneaker tech has come in the last couple years.. and also picking up some technical clothing that was on sale. feels a lot nicer to be wearing stuff that was purpose designed.
global_dev
Shave Enthusiast
been out everyday, but slightly injured my left calf while on a tempo run, so backed off immediately to assess the situation, like right then and there. It was bitter sweet.. . Sadly it was at mile 4.9 of 5, which appears to be either a common area, time, distance, AND location where i seem to get a calf tinge... and it's .1 mile past the 5 to my home.. but that was a long and treacherous .1 home.. a real slow walk.. like i had to stop and stretch a couple times 
. i've been stretching, foam rolling, and massage gun all the time.. i guess, just gotta give it some time, recover and try again..
I've just easily jogged or walked since then and been enjoying the stormy weather in the area..
I continue to find some really good instructional videos on form analysis and i think I am getting better at incorporating it. I think after years of quad dominant movement, incorporating the the glutes and hammies has got me feeling totally different. those butt-kickers i used to do, probably totally did them wrong, bending at the wrong places, you name it I was probably really inefficient and relying on the wrong things..
I just cancelled my runkeeper app sub, i feel like i wasn't using it enough, the gps from the phone seemed off to much, probably due to how often the gps pinged and where, and I just have too many other, potentially better, apps to consider (Polar flow and "private settings & free Strava). the thing i really liked and appreciated in the runkeeper app was shoe tracking and the latest update mucked that big time. I might just go back to paper/pen for mileage tracking.. i have shoe tracking via some pods, but i don't always use them and can't really add mileage easily in the app. i may just end up using strava more.
. i've been stretching, foam rolling, and massage gun all the time.. i guess, just gotta give it some time, recover and try again..I've just easily jogged or walked since then and been enjoying the stormy weather in the area..
I continue to find some really good instructional videos on form analysis and i think I am getting better at incorporating it. I think after years of quad dominant movement, incorporating the the glutes and hammies has got me feeling totally different. those butt-kickers i used to do, probably totally did them wrong, bending at the wrong places, you name it I was probably really inefficient and relying on the wrong things..
I just cancelled my runkeeper app sub, i feel like i wasn't using it enough, the gps from the phone seemed off to much, probably due to how often the gps pinged and where, and I just have too many other, potentially better, apps to consider (Polar flow and "private settings & free Strava). the thing i really liked and appreciated in the runkeeper app was shoe tracking and the latest update mucked that big time. I might just go back to paper/pen for mileage tracking.. i have shoe tracking via some pods, but i don't always use them and can't really add mileage easily in the app. i may just end up using strava more.
global_dev
Shave Enthusiast
trying to take it easy... i did some self diagnosis and believe have some acute soleus calf strain.. it all lines up. so less running and more walking for a bit i thought, it's also been pretty warm here.. i went out for a quick 5k on Monday morning at quarter to 8 and it was ridiculously warm/sunny. wearing my sunscreen. did a nice consistent pace and the calf kind of worked itself out, but i am a bit nervous that it's not gonna heal if i keep on it.. easy way to test gastrocnemius vs soleus is extended vs bent knee calf raise.
in afternoon i went for a 5mile walk and on the hills i could feel the strain a bit. defnintely felt it a couple hours later into the evening... gonna try to stay off it and avoiding that compound motion.
today, i headed out for a nice afternoon 5 miler walk that turned into a light easy jog
on the the boardwalk. i avoided significant heel lift, and did a mile that felt really nice and then walked back home.. calf feels pretty good, but i am going to keep everything light and not muck around with it too much..
the 5K and the mile in the heat are really not fun, found an app called GoodToRun that gives the Wet Bulb Globe Temperature (WBGT), an index of heat that comprehensively takes into account the factors of heat that cause heat disorders: temperature, humidity, solar radiation, and airflow. Looks like a good way to consider the schedule any type of outside physical activity. As an aside, I felt really good after each, which i think is a testament to my fitness getting better.
in afternoon i went for a 5mile walk and on the hills i could feel the strain a bit. defnintely felt it a couple hours later into the evening... gonna try to stay off it and avoiding that compound motion.
today, i headed out for a nice afternoon 5 miler walk that turned into a light easy jog
on the the boardwalk. i avoided significant heel lift, and did a mile that felt really nice and then walked back home.. calf feels pretty good, but i am going to keep everything light and not muck around with it too much..the 5K and the mile in the heat are really not fun, found an app called GoodToRun that gives the Wet Bulb Globe Temperature (WBGT), an index of heat that comprehensively takes into account the factors of heat that cause heat disorders: temperature, humidity, solar radiation, and airflow. Looks like a good way to consider the schedule any type of outside physical activity. As an aside, I felt really good after each, which i think is a testament to my fitness getting better.
global_dev
Shave Enthusiast
I see a lot of wildlife when i go out on these runs. Deer, fox, frogs, turtles, cardinals, warblers, herons, but today i ran over a small “creek” and saw some snakefish thrashing around. Forgot i took pictures of it until just now.
global_dev
Shave Enthusiast
so the last 2 pics are of the great blue herons along the potomac river basin near where I live.. i see them all the time.. unfortunately i was moving pretty quick and the cover on my phone was causing issues.
I am really confused about my injuries.. i've been laying off the massaging gun and foam roller and just using some topical athletic rub and the crazy srain i had in my left leg soleus is gone, but i started to feel some strange strain in my right outer gastrocnemius.. just doing a lot more dynamic stretching during warmup and cooldown and not trying to push too hard.
I started a new 5K pola program and did a easy 15 min jog in crystal city yesterday, which was a triumphant return for me to that area for movement.. I more or less was there 4 or 5 years ago and had just recovered from my breaking my knee and did some rehab walks along the same road. I actually did 4 total miles during 40 mins as I had a long time to burn. felt good after but really sweaty from the humidity.
I am really confused about my injuries.. i've been laying off the massaging gun and foam roller and just using some topical athletic rub and the crazy srain i had in my left leg soleus is gone, but i started to feel some strange strain in my right outer gastrocnemius.. just doing a lot more dynamic stretching during warmup and cooldown and not trying to push too hard.
I started a new 5K pola program and did a easy 15 min jog in crystal city yesterday, which was a triumphant return for me to that area for movement.. I more or less was there 4 or 5 years ago and had just recovered from my breaking my knee and did some rehab walks along the same road. I actually did 4 total miles during 40 mins as I had a long time to burn. felt good after but really sweaty from the humidity.
global_dev
Shave Enthusiast
the humidity here has been not so fun and i decided to relax for the weekend and only today did i get out for an easy jog. I ended up doing a ~5K in these diy huaraches. basically a piece of vibram rubber and a shoe lace.. felt fine once i relaced them secure enough and i feel like i saw i may need to make some adjustments before they good to go. definitely felt like i need to get one of these metarsal pads in place and hope it stays securely, a bit of pressure in the wrong place and easy to feel the wrong "tripod" effect between the heel, 5th MT and 2/3 MT.
global_dev
Shave Enthusiast
On tues i got a huge blister under my 3&4 MTJ with these diy shoes that popped the same day. It was crazy huge that when it popped it was like a wave pool under my shoe.
regardless, it did not affect my running in normal shoes and yesterday went out in some reebok floatride go fast v2s for a 10k and i really liked them. Hadnt been out for a run as consistent as before and i could feel the apathy/lethargy creep in in the high humidity last week the goodtorun app is awesome for making sure its, ahem, a good time to run.
today went out with my girls for a quick 7.5mile run for about 90mins at 5. One ran next to me, the other paced us with a cruiser bike. Beautiful weather, love that it gets darker later.
regardless, it did not affect my running in normal shoes and yesterday went out in some reebok floatride go fast v2s for a 10k and i really liked them. Hadnt been out for a run as consistent as before and i could feel the apathy/lethargy creep in in the high humidity last week the goodtorun app is awesome for making sure its, ahem, a good time to run.
today went out with my girls for a quick 7.5mile run for about 90mins at 5. One ran next to me, the other paced us with a cruiser bike. Beautiful weather, love that it gets darker later.
global_dev
Shave Enthusiast
Tbh, it was wild because the fluid was all over the rubber and not being absorbed. It took me a moment to realize what it was since there was so much. I’ve never had a blister there or any since i started running again.
global_dev
Shave Enthusiast
Been really hot here too. But I’ve been out at least walking 5 miles most days outside and staying in shade. Its really hot and I’m not trying to overdo it.
Yesterday though put on a new pair of asics nova-blasts and went for a 5-mile jog at 11am. Holy moly, these are soft and fast. I’m not sure if it was the break over the last week or the shoes, but i was cruising uphills at a pace i dont normally move at.
still learning so much about form, breathing, and training to progress even after a year.
Yesterday though put on a new pair of asics nova-blasts and went for a 5-mile jog at 11am. Holy moly, these are soft and fast. I’m not sure if it was the break over the last week or the shoes, but i was cruising uphills at a pace i dont normally move at.
still learning so much about form, breathing, and training to progress even after a year.
global_dev
Shave Enthusiast
Yesterday’s run was very interesting and humbling. I had taken off a couple days and felt like a nice long easy run would be enjoyable to the pier and back. Went out in the asics novablasts and headed out for a XC HM. first 5 miles more or less on pavement and then 2 on trail and 2 on pavement and then last 3 on a trail and 1.5 on pavement home.
I went out around 11:30 (i knew its a suboptimal
time for everything but that was ok) and tried to stay in the shade as much as i could. This was hard because on the pavement the humidity had burned off and there was some breeze, but on the trail it was ridiculously humid, i was expecting it to be way cooler, it wasn’t.
i had some water with me so i was good, but at mile 11 i ran out of energy. was in and out of full sun for mile 12 and mile 13 was full sun up hill. I tried to jog to the next area of shade but it felt like a slog.
it was definitely humbling, but running in high heat/humidity/uv is tough and i managed to get through it but that last mile was crazy.
i did get in some fresh wild raspberries midway overlooking Mt. Vernon (in the distance). I thought that might give me some energy.
all in all made it to mile 11 in less than 2 hours but the last 2 took me forever. Was done around 2pm.
I went out around 11:30 (i knew its a suboptimal
time for everything but that was ok) and tried to stay in the shade as much as i could. This was hard because on the pavement the humidity had burned off and there was some breeze, but on the trail it was ridiculously humid, i was expecting it to be way cooler, it wasn’t.
i had some water with me so i was good, but at mile 11 i ran out of energy. was in and out of full sun for mile 12 and mile 13 was full sun up hill. I tried to jog to the next area of shade but it felt like a slog.
it was definitely humbling, but running in high heat/humidity/uv is tough and i managed to get through it but that last mile was crazy.
i did get in some fresh wild raspberries midway overlooking Mt. Vernon (in the distance). I thought that might give me some energy.
all in all made it to mile 11 in less than 2 hours but the last 2 took me forever. Was done around 2pm.