glidergirl

• 6 mile Saturday morning stroll, East High loop

http://connect.garmin.com/activity/96261205

• 7.25 miles at City Creek, avg pace 9:52

City Creek is a great alternative since I will need to be running a lot in the afternoon/evening this summer, especially for the next month.  It's shaded and the creek really cools things off.  Oh, and I love it.

http://connect.garmin.com/activity/97151716

• 4 mile jog, 10ish avg pace

Hotttt.

http://connect.garmin.com/activity/97496279

• walked about mile + in the rain/clouds to the field house
• did the stair climber for 30 mins
• walked about a mile + in the blazing sun to get home =0)

http://connect.garmin.com/activity/97496294

• 10.6 slow miles, to the top of City Creek and back, avg pace 10:31

I really needed to accomplish something like running to the top of City Creek today.  It makes everything wrong in the world right again. :)  It was slow, but it was so fun.  I love it when it's Saturday morning and an odd day of the week because then there's lots of people on the trail (thanks to the bikes).  I loved that there were only a few of us runners at the top and millions of bikers.  Take that!  It was gorgeous today with the blue sky above the green trees.  The creek is beautiful and it smells so yummy!

http://connect.garmin.com/activity/97927522

• walked 1.5 miles to field house
• 50 minutes stair climber keeping HR above 150 to mimic a run
• some weights/core

I found one of those thingys the Biggest Loser people are always swinging around...those bell weight things, what are they called?  I tried it and did 2 sets of 30 each, no big deal.  Well now I'm super sore!!

http://connect.garmin.com/activity/98772806

• walked 1.5 miles to the field house
• 35 mins stair climber, HR 150-157ish
• 10 mins rower machine
• some weights/core
• walked 1.5 miles home

Today I spent 1.5 hours trying to decide if I could bear to run in the shoe color that I don't want, but costs $40 cheaper than the color I really want...oh the pain!!!  I went the cheaper route.  Dang you Dave Ramsey.  Luckily anyone who even looks at them will care about 0% as much as I do what color they are.

http://connect.garmin.com/activity/98772813

• 1 mile pure barefoot around Research Park

Today I am starting a new plan.  Well, I'm starting over is what it is.  Back to basics, from the ground up, however you want to call it.  I'm doing this barefoot thing full throttle.  I'm kinda at my whits end.  Believe you me, I was perfectly happy running my 40-50 miles a week in shoes.  I didn't care how I did it or what I wore, I just wanted to run!  Since November, I've had one injury after another.  Something isn't jiving with my feet-to-shoe relationship.  Last fall I made what I thought were minor changes (stopped wearing inserts, slightly changed some shoes around and then started wearing custom orthodics).  That's when the problems began.  I started using the orthodics in March after my achilles injury and they have made things 10 times worse.  I feel like I'm falling off the sides of my shoes and the outer sides wear out really fast.  All things "stabilization" on my feet - be it tendons, muscles, whatever - have been injured on both feet at one time or another since November. I've tried going back to what I did before the fall, but that's not working either.  I'm always dealing with something on the lateral sides of my feet/ankles/legs.  And I continue to land more and more funny in shoes/orthodics.  So...this obviously isn't working and as I'm sure you can all understand, it is just too heartbreaking!  Run a few miles, get injured, take a week off...I can't do it anymore!  I just want to be able to run! 

I'm not saying shoes or orthodics are bad, they just aren't working for me.  And I know this isn't just a matter of running too much.  And I know my body/feet can run and this isn't something I just have to accept!  Just gotta get my feet and legs strong and in good form again.

I started this plan of only running barefoot a few weeks ago and loved it (to my surprise to be honest).  It definitely jives with my feet!  I love it.  Instead of coming home from a run dealing with aches and sharp pains, I come home and my feet feel stronger and more flexible and in control.  I had started running in my Vibram Fivefingers, but I soon found that I don't like the individual toes...it puts way too much pressure where my toes bend.  So I ordered a new pair of barefoot shoes that have an encased toe box and people say your feet can still "splay" out like they need to.  Anyway, they are the Vivobarefoot Evos.  I know, pricey, don't judge.  (I did get mine for $40 cheaper, but I had to go with the yellow vs. light blue...I'm still upset about that).  Heck, I'm not racing anyway, so I've got all kinds of extra slush fund money kicking around!  Don't be dismayed, I will still be using my Vibrams as water shoes at the lake.  They are still pretty darn comfortable and useful, that's for sure.

I want to do this the right way and I want to be able to eventually run like I used to, so I figured I've got to just clear the slate and start over with 100% commitment.  I'm convinced that most new barefoot runners get injured because they do too much too soon.  (here's just one of many good articles on what most people ignore when running barefoot)  Referring to said article, my biggest focus will be on getting my heel chords adjusted.  Here's my plan:

• 1 mile of pure barefoot running each day or every other day
• add a few minutes to each run each week as my feet will allow (hence the pure barefoot running with no shoes, not even minimal shoes, so I can get full feedback from my feet telling me when I've done too much)
• after I can run 45 minutes continuously with just my barefeet, start wearing Evo's or other minimalist shoes (anything that allows the bio feedback) 
• work up to half marathon and then eventually marathon training plans!  Yay! 

I'm thinking this will take at least 6-9 months.  So in the meantime, I really really need something to WEAR ME OUT so that I don't try to do too much too soon...it's really hard to hold back, especially if I'm feeling good and no injuries are present.  James has been asking me what I want for a graduation present and I think I have decided.  I want a 6-9 month membership to here to keep me distracted and active!  I have been looking at this for a couple months now.  I have several friends in various parts of Utah doing this right now and all I hear are good things.  It sounds like the perfect place to go and be pushed by someone and maybe have a little healthy competition. :)  I can run 50 miles a week without even trying, yet I can't go push myself (consistently) at the gym.  Ugh.  Pull my eyes out.  So I think this might help in the transition.  I'll post my amazing new *skills* on the blog each day like normal and of course my daily barefoot transition efforts. 

We're really doin it Harry!!!!  Don't forget about me!!  Just know I am still fully planning on taking you all to the curb one day!!!  :)   

• Ute Crossfit intro session
• Field house

I love Crossfit already and will probably go 6 days a week if I can!  (I say that now before I am beaten to a pulp with a REAL workout).   I was nervous to go by myself, I felt like it was my first day of 7th grade.  I felt more comfortable later on and the trainer was really nice.  It was just me and two guys there for the intro session, but there were as many girls as guys there to do the regular workouts.  Half of them were wearing Merrells or Vibrams!  I say that because I wanted to wear my Vibrams but was too embarrased; what if they laughed at me?!  Haha.  She explained the program and the goals.  Basically they focus on "not making the muscle look good, but on gaining full function."  So there aren't any weights or weight machines and we don't do crunches...it's about taking the muscle through its full motion in order to improve everyday functioning and improve whatever sport you enjoy.  She taught us how to do squats, situps, pushups and pullups Crossfit style (focusing on full range of motion/function) and then she taught us how to do the rower machine correctly.  Boy have I been doing it wrong (I'll write what I taught in the comments for anyone that wants to know).  Then she had us do our first beginner's workout:  500m row, 40 squats, 30 situps, 20 pushups and 10 pullups with the goal of 10 minutes or less.  One guy did it in about 7 minutes and me and the other guy did it in about 8.  My heart rate was about 140's whenever I looked at it, not too shabby.  The workouts are generally 15-30 minutes long.  They focus on quality, efficiency and strength rather than quantity.  By the way...I have noooooo upper body strength.  I kept wanting to say "I'm a runner."  LOL  The trainer was so incredibly lean and strong...she could pull herself doing several "strict" pull-ups without any effort at all.  Wow.  I myself on the other hand had to use a box AND I had to use a jump to help get my body up.  I'm going to be slaughtered at least for the first few weeks... 

I then went to the field house to practice my new skills.  I first walked 1 mile to work on my barefoot footing in my Merrells. No running for awhile; right ankle is still not good, so I'll just focus on form while walking.  I can't believe how much I pull my medial feet in and up which causes me to land on only the lateral parts of my feet.  How did I mess myself up so much???  LOL.  I don't notice it as much in my running shoes and in fact, now that I've been working on landing with my whole midfoot, it hurts to wear my running shoes.  They are way too bulky for me.  I wore my Merrells today and they help me land with better form and it feels much more comfortable. (I love these shoes!)  I really have to think about each step though.  I then did: 1000m row (the right way), 7 mins stairclimber to continue working on form, and some more core work.

http://connect.garmin.com/activity/99529040

• 1.5 mile walk/run to field house (0.75 miles pure bf)
• 1750 meter row, 15 min stairclimb, strength work
• 1.5 mile walk home in vibrams

Part of me doesn't see how just a little bit of barefoot work each day will eventually get me to the point of running half marathons or more! But since I know others have done it, I'll just keep at it.  I can tell that my feet can go further without hurting so that helps.  I still have to constantly remind myself to relax my feet when I'm walking or standing - I always have my lateral feet pulled down and the medial sides pulled up.  That has been my focus over the weekend while walking all over at work, going on a Sunday walk, etc.  Don't ask me why I ever got into that habit!  No wonder why I was always getting injured. 

I go to Crossfit tomorrow for another intro class.  I have to do 3-6 intro classes this week before I can go whenever I want, which I'm anxious for.  My right foot is almost completely healed and I need something to keep me entertained and tired! =0)

On my way to one of my first real Crossfit workouts...am I going to die?  Will I be slaughtered?!

.....Slaughtered, but I loved it! 

Due to scheduling, they let me come to a regular class.  I jumped right in with their coaching at several points and felt like I wasn't too far behind the pack EXCEPT FOR THE BURPEES!!  I was supposed to do 50 but at 35 I almost threw up and then I almost passed out so I asked her (Bobbie, one of the owners) what the normal was...if I should keep going and be really behind or just move on and she said if you feel woosey than call it good and try again next time; so I called it good and went to the next step.

After the warmup, part of today's workout started out focusing on good, efficient running form.  It followed right along with the barefoot-ology, but of course is good for anyone in any type of shoe.  She was wearing the New Balance Minimus and they look really nice; perhaps I'll add them to my growing collection.  I was in my Merrells and it felt really good except things were still a little sore from yesterday's barefoot session (so I guess it IS doing something afterall?).  We then did the WOD (workout of the day).  All in all, every session is 1 hour, consisting of a warmup, a challenge, WOD and cool down.  The WOD is anywhere from 5-30 minutes and then the warmup and challenge are longer or shorter to makeup the rest of the hour.  There are times of instruction during that hour, too, so you're not constantly working out the whole time.  I love having a coach there the whole time helping with my form.  I love that there are no mirrors.  I love that we're all doing the same thing...the synergy and the time goal factor make me push myself to places I wouldn't otherwise go on my own.  Everyone cheers on each other.  It reminds me a lot of gymnastics + b-ball/v-ball conditioning + track + cross country, which I enjoyed.  I really like it.  She talked to me about programs they specifically do for long distance runners who train for marathons (!!!!!).  I'm sold.  And I'm out of shape.  Except for my legs.  I've got endurance, but no strength.  I've got some work to do.

Warmup

• 15 jumprope jumps, pause, continue the same with 30 then 45, 60, 75, 90 
• 200m run
• 5 kipping swings (I'm just at the SWING part, not the pullup part...)
• 5 push ups

Running form

• various exercises focusing on efficient form (thing I need to work on most: land on ball of foot with a heel "kiss" - I just land on the ball of my foot)
• 1600m run outside focusing on the techniques

WOD

• 100m "Farmers walk" (walk outside as fast as you can holding two heavy kettle bells without setting them down)
• 50 deadlifts
• 50 burpees (I did 35)
• 100m Farmers walk 
• 100 strokes on the bike
• Goal was under 10 mins, I finished 2nd to last in 13:25 mins 

http://connect.garmin.com/activity/100427631 (the big HR jump at 50 mins is when I almost puked)

• 1 on 1 session (due to scheduling I can't make it to the intro session tomorrow night), learned more techniques, mostly core work, no hard workout
• 1 mile walk pure barefoot...feet and legs are feeling great, R ankle all healed up

1 mile pure barefoot run, R heel cords still tight, need to loosen

2.5 miles walk in Merrells to the gym

Warmup

5 min row

various strength technique warmups

Challenge

2 x 10 GHD situps (not sure what GHD means!)

WOD

3 rounds for time (I did it in 5:00 mins):

5x Clean and Jerk (I did 35 pounds bar and weights included - written goal on the board is 115#!!!)

3x Rope Climb (I did 15x pull-ups - using the box to jump from)

**5 min rest**

10x Power Wallball, girls hit the 10′ targets (I used the gray ball, the next is the green ball and the standard is the blue ball, I think 14#)

100m Row Sprint

I'm still very sore in my shoulders and arms from those darn burpees.  It is uncomfortable to even brush my teeth!  I think I'll do less next time!  When I first saw this workout on the board today, I was a little disappointed because I wanted something tough, or at least something longer.  I'll be careful to not think that again; it's harder than it looked.  It's always a good workout even if it's short.  The hardest part for me was the pull-ups, that drained my strength quick.  The easiest was the 2nd part - the wall ball throws then the row.  It left me hungry for more...can't wait for tomorrow.  I wanted to go for a run afterward.  Dang those 50 mile running weeks...you've ruined me!!

As for my bf progression, I think tomorrow I'll start doing my 1 mile+ runs on a track or at Liberty Park to avoid this pebbles -owie- until I transition to wearing minimal shoes and can run on any terrain (the goal is 45 minutes of pure bf running first).  My feet are much more relaxed now, I rarely have to remind myself to relax them.  BF running feels very natural now; just gotta get my feet and legs acclimated.  My right foot is lagging the most.  I'll try for 1 mile tomorrow and then 1 mile on Saturday if everything feels OK.  If not, I'll back off and wait till Monday.  It's starting to click more and more.   

http://connect.garmin.com/activity/100723604

1 mile run, 2 mile walk in Merrells (would have done barefoot, but the track was too hot...imagine that)

WOD

Max rounds in 15 minutes of:

10 Pull-ups (I jumped from the box...it's getting easier and will try w/out it next week)

10 Back squat at Bodyweight or Front Squat at 75% BW (I did 65# for back squat)

50 Sit-ups

I did 3 full rounds and the pull-ups & squats of a 4th round in 15 mins

Challenge

5 minute plank on gymnastic rings (that are near the floor) for as much time as possible during the 5 min.  This schooled me.....any arm strength that I had is now completely gone!

I'm gonna need a larger waterbottle...

http://connect.garmin.com/activity/100986678

• 2 miles pure barefoot around East High track

http://connect.garmin.com/activity/101632401

• 2.8 miles of barefoot work

http://connect.garmin.com/activity/101862431

Felt like wearing shoes and needed my East High route today.  Felt gooooood. :)  Wore my Nike Free's, which I haven't done before -except to work or school- because my feet couldn't tolerate the neutrality and lack of heel drop.  Now they can!  Did that and then went to Crossfit.

Warm up

400m run, [10 wall squats, 10 somethins - don't remember the name, 20 sec wall hand stand] X 3

• 11 miles easy pace at City Creek

12:43 avg pace up to the top, 10:10 avg pace down to the bottom for a total of 2 hrs and 6 mins (Garmin was dead this morning)