Barefoot Running Research: weeks 3 & 4 summary

The last few weeks has included Christmas and a week or so of illness. As such, the latter was the only stumbling block in the daily stretching and walking exercises. I reckon I only missed a couple of days, and managed to shift one of the barefoot runs from week 3 into week 4. I'd like to hope that the few days I missed with the intervention exercises won't impact the research. This week has been good, getting out for my walks, doing the stretching, plyometric exercises and such. The walk this morning felt good, I'm no longer feeling like I need a break from forefoot strike on the walk so there must be some muscular strength gains occurring. There won't be much change to the programme now, just a very gradual increase in the distance of the runs in the next few weeks, then an increase to 3 runs per week in the final couple of weeks.

Having done the exercises for 4 weeks now it just feels like a natural part of my day. I reckon that the habit has been well and truly fixed. In addition, and nothing to do with the research, or barefoot running, but I've also started some specific work to strengthen my shoulders. I have a natural tendency (as do most people) to have forward rounded shoulders so I've written myself a programme of stretches and strengthening exercises to work on reducing this imbalance. I'm doing these exercises on alternate days and will see how it goes.

Skinny

Almost a year ago I wrote about my red dress and the illusions I held about my weight. Another item of clothing I have owned for a few years now are a pair of skinny jeans. Since moving north they've been a bit of a benchmark for where my weight is - if easy to put on I'm happy, a struggle means I need to work harder in my training. I bought them in the last year I lived in London, so they're maybe 3 years old now. I hardly wore them. Mostly because they really were a tight fit - and as skinny jeans should be, I suppose.

Well no more.

Here's the result of a couple of years of training sessions plus recovery practices (sports massage, soft tissue therapy, foam rollering, stretching, hydration and better nutrition).

12cm less than I used to measure judging by this belt

I have a few people to thank for helping me achieve the baggy skinny jeans look. First up is Tim, my partner. He's a rock. Too many reasons to list why he's top of the list. The guys down at S&P gym in Stockport, without the training programme written for me there my strength and conditioning sessions would be adhoc and inefficient to say the least. Nik Cook, for planning the running programme I do. I'm sure I'm not his easiest customer with my random and competing goals, but the hard work is paying off. Without the running programme I just would not get half as much running done. I'm motivated to get out there, but I'm also really good at finding reasons not to. What I have discovered over the past year or so is that I am very good at complying with what people tell me to do. I'd also say thank you to all the folk in Glossopdale Harriers - a great bunch who have definitely motivated me to get out there on good and rubbish weather days over the past year. So, thank you guys and galls. Couldn't have done it without you all.

ps. the title of this blog has nothing to do with me believing I'm skinny....just the name sewn into the back of the jeans. With 25% body fat I've a way to go before I count myself as skinny. I am however very happy with my weight :)

Early worms

"The early bird catches the worm"

Meaning: Success comes to those who prepare well and put in effort. 

I set some Aspirations for 2012 and here's how I'm getting on so far, 18 days into January:

#1 - 24 GDH runs
2 complete; on target if I keep up the same attendance rate.

#2 - run 3 fell races
0.

#3 - cover 25km in one go
Max distance run to date in one go = 12km. 25km seems more feasible now I've broken the 10km point on 5 occasions since Boxing Day. I'm formulating a route for my 25km run - more to follow on that soon.

#4 - 10 body weight chin ups
Can do 2. Feel confident I could do 3 but training currently has me doing 4x2 body weight chins on Mondays and 4x8 assisted chins on Thursdays (assisted being with the help of a giant elastic band). Gradual progress is key.

In addition to my training and running I'm developing a morning routine to take me through foam rollering, stretches and mobility exercises. These are usually done prior to training at the gym, but I want to get them done every day to increase mobility, flexibility and strength.

Here's what I did today:

• Foam rollering - quads, hamstrings, adductors, ITB, calves, achilles. I'm paying particular attention to troublesome and therefore painful areas...left ITB close to the knee, left achilles (I have a niggle on my lateral ankle)

• Stretching - calves doing both bent and straight leg so I work the achilles properly. I'm focusing just on these lower leg muscles to assist the ankle niggle rehab. Main thing is I'm listening to my body and just holding the stretch, breathing deeply and feeling it until there is some sort of relaxing or ease evident before moving on.

• Ankle raises & drops - on a step, hinging from my toes, doing them slowly to feel where there are areas of tension. Rotating feet a little to gain more stretch laterally then medially.

• Mobility:

squats x10
hip rotations x5 each direction on each leg
mountain climbs x10
forward lunge x10
single leg RDL x5 each leg
pull-aparts with band - arms
arm dislocates with band - arms

• Balance on hedgehog - 1min each leg 

• Plank x30secs

• Wall squats x10

All those take about 30 minutes. I feel the benefits immediately - I'm more awake and my body feels more supple and warm. A great way to start the day, and prepare my body for whatever is coming later on.