Distance 67.6km [total: minimalist 329.1km: Barefoot 7295.4km] Week17 (13th - 26th Apr)
Monday (14th) A short 5km run around the lower half of the lake. Now the darker evenings are here the chill comes in much quicker. A chilly breeze blew across the lake so it was good to get way from the open stretches and onto the side roads that were more sheltered.
Friday (17th) I did my run today as it was going to warmer today than the weekend. It saw me running 10km from Grange to West beach. I put in a good effort
Saturday (18th) I intended to run today but it was one of those days when you internal voice tells you to take it easy. The ankles were a bit stiff from Fridays run so I started off slowly, there was a gusty wind blowing in my face. I ran about 500m the the voice came and said 'this is too hard today and you should rest up'. I felt frustrated but I listened. I decided to walk to Henley beach instead. I turned around and let the wind push me down the beach. When I go there a bit of a crowd had gathered to watch a photo shoot of the Mayor along with others dressed in period uniforms from different countries standing in the water with the backdrop of a stormy looking sky. On the way back I did feel like I should have a short sprint so I ran for 1km at a fast pace. I felt so much better after that.
Sunday (19th) My usual lake circuit on a nice morning. 8.2km
Monday (20th) A short gentle 4km run on a chilly breezy day. Parking by the river and doing the short run to West Beach holiday park. There were a couple of places where I noticed glass on the path and it looked fairly fresh. A smashed bottle probably from the weekend. I took care but managed to pick up a small sharp piece in the foot. I was able to grab it and pull it out which was lucky
Wednesday (22nd) A 10km run on the foreshore path from Grange to West Beach and back.
It looks like the hopes of having an Indian summer have faded with all the forecasts showing temperatures of below 20C. It seems like we have gone from summer to winter in just a couple of weeks, no gentle calm autumnal days.
Thursday (23rd) As I had run yesterday as well I didn't want to run on the same route so I did a 8.2km loop of the lake. It was a good run in the fading light. I keep my eyes peeled looking out for discarded fishing hooks in the areas when I know people set up for fishing.
Today is ANZAC (25th) day so many people are up before dawn waiting for the sunrise so they can commemorate the Gallipoli landing on it's 100th year anniversary. I worry a bit that it is being manipulated by the very people who are responsible for starting the wars in the first place. It is better to reflect in your own space and running is a good space to reflect in.
Today was a low calorie day so I began my run on an empty stomach. It is always hard at the beginning before the body has to realise that it has no carbs to burn so it must use fat instead.
I started off slow and had the wind behind me as I ran north along the beach which helped, by half way I felt better and the return journey back into the wind wasn't too bad. I took my t-shirt off to brave the cold wind. Distance today 13km.
Bright sunshine greeted my short run around the lake today (26th), that's not to say it wasn't cold, it was. The southerly breeze was behind me on the way out but as I reached the halfway point and began to gradually turn around the wind was blowing at me and it was cold. The ground was cold and my feel started to feel a bit numb. They always feel more sensitive when they are cold than when the ground is warmer. I still sweat even in the cold weather. The distance was 8.2km
Neil
Distance 38.2km [total: minimalist 329.1km: Barefoot 7227.8km] Week4 (6th - 12th Apr)
The running is feeling good again. The back rehab is going well, it's not perfect but it is getting there.
Monday was a day off for Easter break. Far from being a day of warm autumn weather, the rain came down and strong winds whipped the trees back and forth, snapping the shrub outside my flat so now there is one remaining piece that can be salvaged.
The weather improved by mid week and on Wednesday I did a good 12km run from Grange to Barcoo. I am now back to finishing the run in dusk, a small amount of light remaining.
I had a bit of a run against a guy who I saw at the boat ramp. I thought I could catch him easily but he did put up a fight and I couldn't gain ground on him. I think if he had carried on for another few kilometres then I would have worn him down.
Thursday saw me on a short easy 5km run around the lower part of the lake and it's little artificial canals. I kept a more careful look out for discarded fish hooks this time around. They would be quite difficult to spot though.
Saturday was my low calorie day so I got up and missed out on breakfast and went for my run instead. The weather was just perfect, part sunny and about 20C. The tide was out and lots of sand to run on. It takes some adjustment to run with no carbohydrate fuel. You have to start slowly and keep to a pace that is going to use fat as the fuel which means a pace midway in the aerobic band. Even so it takes around 6km before I lose the hungry, weak feeling and start to liven up. I ran 13km from Grange to Semaphore. For lunch I had a small serving of oats, milk and half an apple. Then at the end of the day scrambled egg and tomato.
Sunday, back to eating as a normal day. I woke up and had some breakfast then shortly after there was a power outage that lasted a good part of the day. The power company was replacing insulators on the power poles and it didn't look like a quick job. Lucky I'd just finished my tea and toast.
We had some early morning rain but by the time I got to the lake it had mostly dried. A good run today, I felt like I had plenty of energy. The low cal days seem to give the body a bit of a kick the following day. I did the 8.2km run putting in some good sustained bursts. My t-shirt was soaked by the time I got back. I have to bring a spare for my gym visit or I'd probably get banned.
At the gym I did some chins, bench press, light deadlifts, sit ups followed by lots of stretching.
A good morning of exercise.
Neil
Distance 97km [total: minimalist 329.1km: Barefoot 7189.6km] Week4 (1st - 5th Apr)
A long gap in between my postings on my running log. The gap was caused by a reduction in my running volumes due to a persistent wrongly diagnosed injury.
For over a year now I have been running with a sore ankle which I have traced to a nerve impingement in my back.
My back has been weak ever since I first injured it over 24 years ago so it needs to be carefully managed. Certain weight training exercises cause issues and it seems like an ever growing list. Squats, Calf raises with weight on the shoulders, shoulder press, weighted rows. I think the problem occurs when I place the back into a vulnerable position, putting too much of a curve into the low back rather than maintaining it in a more straight neutral position.
For the last month I have been doing a series of short exercises to combat sciatica and taking glucosamine tablets and it seems to be doing the trick.
The distances are going up and the weakness around the ankles is fading away which is great.
1st to 22nd Mar. This period I spend with minimal running as I worked on getting my back fixed up. I began the course of glucosamine tablets to strengthen the cartilage in case it has been weakened by the sciatica. I was averaging around 10km per week so, in total around 30km in this period.
Mon (23rd Mar) 4km. A
short run around the lake on my own as my running buddy called it off
due to the chance of rain. It will be fine I said, the rain has missed
us. That was a little optimistic I must admit, it was windy and the
clouds were racing rapidly across the sky. About half way around I could
feel the rain blowing from clouds in the distance. Then the wind really
picked up and the rain lashed down. I find running with the wild
weather invigorating, after all I was warm from the running and it was
only a short run so I wasn't going to run out of energy as I fought
against the wind.
Wed (25th Mar) 10km. Run from Grange to West Beach and back
Sat (28th Mar) 13km. A
run from Grange to Semaphore. only the second time I have done this so
far this year and what was once an easy run for me is much harder
without the distance in my legs. I came back along the road and grassy
back areas behind the houses by the beach before going back onto the
beach again. I felt quite exhausted as I had been on food fasting day on
the Friday and only had a light breakfast today so my energy levels
were low.
Sun (29th Mar) 8.2km A
good run around the lake on a calm morning with the only incident being
the fish hook. At about the halfway point I picked up what I assumed was
a thorn or a 3 cornered jack seed, usually a brief kick of the heel to
the ground can dislodge it. This time it clung on so I would have to
stop and brush it off, I stopped to take a look and saw some metal
sticking out of my heel. I had stood on a discarded fish hook and it was
longed in my heel. I had to sit on the ground and waggle it around for a
while to get it to the position it had come in at so I could get the
barb out without it snapping off. I pulled it out and threw it in the
water, only a little amount of blood so I carried on running. Very
annoying that lazy people can't dispose of fishing items properly rather
than leave them lying around.
Mon 30th Mar 10km A windy
run today as the strong breeze switched around to a blustery south
westerly. Unwisely i went on the run without my sunglasses as it wasn't
bright but they are equally useful for keeping sand out of the eyes. At
west beach the sand blows over the road on these windy days so as I ran
along this stretch the sand was in my mouth, eyes, ears and hair. Even
the next day I still had sand in my ears.
Thurs 2nd Apr saw a 11km
from Grange to Barcoo boat ramp, outbound on the beach and back along
the road. A perfect autumn day, a bit breezy on the beach but on the way
back with the wind behind me it was perfect.
Sat (4th Apr) I ran a short 7km, relaxed on the run down the beach then faster on the way back along the Esplanade as I chased other runners.
Sun (5th Apr) Easter Sunday and we also came off Summer Time, gaining an extra hour.
I met up with David, Cathy and their friend Sarah at Henley Beach. David and I ran a quite quick barefoot 7km while the girls ran a shorter 3km wearing their Pace Gloves. There was a light southerly breeze which became a tailwind on the way back. We ran at a brisk pace but still at a talking speed. The ground actually felt warmer than the air temperature probably due to the sun. The run back along the beach on the soft dry sand was great on the feet, almost like running on cotton wool. After the run we sat at one of the Henley cafe's, I had a coffee while the others, who hadn't had eaten yet ordered the big breakfasts.
Neil
Distance 72.4km [total: minimalist 329.1km: Barefoot 7072.6km] Week4 (1st - 31st Jan)
Interesting, I think I have lost a posting over the month so I'm going to have to try to do a recall of some of the runs I have been on over the month.
I will have to work backwards from today.
Sun (1st Feb)
Barefoot runners meet which had myself, David and Michael getting together at Henley Beach for a 6km run along the foreshore then back along the beach. The weather on this first day of February was uncharacteristically cold
Well, today was perfect running weather, around 20C with a moderate southerly blowing when I got to the beach. I did have the idea of running from Grange to Glenelg but shortened it to Barcoo boat ramp as I was hungry and stiff. Today (Sat 31st) I ran 12km. I missed out on my breakfast and ran on an empty stomach as I wanted to get out before the sun got too strong. My legs, glutes and hamstrings were still recovering from a gym session on Thursday so my running power was compromised. I ran 6km then felt a bit wobbly due to lack of food so I turned around and ran back. The outbound run was part along the beach then I went onto the path. Many many runners out today, big groups as well, all good to see.
Wednesday (28th) Another 12km run from Grange to Barcoo, half on the beach and half on the road. It was a late run to let the ground cool off, I went out at 7:30pm and the sun had set by the time I had got back.
One mistake I made was to have a drink of electrolyte formula before I went, I then had to run with a full feeling in my stomach. I think next time I shall have the drink after I finish the run.
Monday (26th) Australia Day.
The national public holiday brought many people onto the beach to play beach cricket and walk.
Today's run was a shorter 7km.
Sun (17th) My regular route around West Lakes that takes me around the lake in a clockwise direction.
Wed (14th) A 12km run from Grange to the boat ramp at Barcoo Road. Even though the day was of moderate mid 20's temperature the bitumen was still warmer than I would like on the stretch of path from the holiday park to the boat ramp.
Mon (12th) 7km We had some rain from a weather front that had pushed down from the tropical north. I like running in the summer rain and although I managed to get through most of the run without a downpour it started light but gradually got heavier as I was getting towards the end of the run. Around 10 minutes after getting into my car the rain really came down and I just lay back in my car seat and relaxed, listening the the pounding rain and wind blowing outside.
Sun (11th). A 8.2km lake run with a thrown in Triathlon 3/4 of the way around. I could give a good burst of speed over a short distance to give the impression I could keep this up for an extended time. As soon as I get of the course, I can relax and slow down again.
Neil
Distance 19km [total: minimalist 329.1km: Barefoot 7000.2km] Week52 (29th Dec - 31st Dec)
In the last few days of the old year I ran a 7km on a windy Monday. A weather change was working its way through and the wind was blowing from the south west whipping the waves up along the beach. I ran along the small strip of smooth beach edge, the tide seemed to be incoming but it may have been close to the turn. I ran to the river mouth then came off the beach and onto the Esplanade path and ran with the wind behind me so had an easy run back.
On New Years even I went for a run after a doctors appointment, it was, at 11am, later than I like to run but the weather was sunny and calm and a pleasant 24C.
My main concern is the sun at this time of day, it burns my skin very quickly, even with sunscreen on there are always areas I've missed.
I ran along the beach, crossing the river which was only flowing like a stream. I continued running to the Barcoo boat launch ramp. I did consider going further but then the sun exposure factor was the main concern and the heating of the path. I ran back along the bitumen pathway and it was starting to get uncomfortable on my soles, I had to move quickly and not hang around. The concrete was better but the heat had made my feet sensitive and that began to hurt after a while. I went back onto the beach for the last 2km to cool my feet off.
At this time last year I had run 5632.5km without shoes and now I have pushed that up to 7000.2km an addition of 1367.7km. This is not as many as I was hoping but the reduction was caused by injury and injury that was wrongly diagnosed.
For over 6 months I was convinced that it was an ankle tendon problem. It was only in the last months of the year that I found it was actually the sciatic nerve that was throwing me a false signal. As the nerve was being irritated it weakened the calf muscle and caused pains in the lower leg. The sciatic problem was caused by my lifting workouts at the gym. The discs get squeezed while lifting any weight above my shoulders or heavy rowing exercises.
I shall have to cut these out.
Lets hope this year is a better running year.
Neil
Distance 28.2km [total: minimalist 329.1km: Barefoot 6981.2km] Week51 (22nd Dec - 28th Dec)
Well I managed to miss the Christmas Fanatics Run on Christmas morning due to oversleeping. I used the Android calendar to mark the date and send out an alert but the alert was an email rather than an alarm to wake me.
I should have used the clock function which I must have used on a previous occasion as I found an alarm set to wake me at 5:15am. As it turned out I only woke at 5:50am, 10 minutes was not enough time to get ready and down to the race so I went back to sleep for another couple of hours.
Guilt must have got to me so I went for a run at 8:00am, a bit more civilised. I ran from Grange to the Barcoo boat ramp. It was a cool morning and would have been much cooler at 6am so 8am was quite pleasant. There was a westerly wind blowing and I ran through a very brief shower on the way back. It lasted all of 2 minutes. I ran a distance of 12km.
On the Monday I ran 10km from Grange to West Beach. This was a wet run. It was lightly raining on the way down to west beach but increased on the way back. I made a point of keeping off the slippery surfaces but even the concrete was slippery when the rain increased.
I reached Grange and the rain was quite heavy but it wasn't cold so I took my t-shirt off and enjoyed the rain and walking barefoot through puddles while cooling down.
Boxing Day saw me rushed to the emergency department of the Queen Elizabeth Hospital with severe pains around the kidneys. The emergency was quiet so I was rushed in and onto a bed and given a intravenous opium dose which eased the pain in around 10minutes. I was discharged a few hours later. It was a suspected kidney stone but that would need confirmation.
It may have been because I was dehydrated due to running in the morning on Christmas Day then drinking alcohol later on, maybe that was too much for the kidneys to handle.
I decided to miss out on my usual Saturday run just in case I caused the pains to return. I ran a shorter 8.2km on Sunday before a gym session.
I have resurrected my back traction device to see if it can rid me of the sciatic problems I have been experiencing over the past few months.
I am hoping to cross the 7000km barrier before the end of the year.
Neil
Distance 59.2km [total: minimalist 329.1km: Barefoot 6953.0km] Week50 (8th Dec - 21th Dec)
First run of the week was Wednesday, it was a cool, cloudy and wet afternoon and that was fantastic for running.
I had some back pain during the day caused by, and I'm convinced of this, my trousers.
Ok I'll explain. It seems today that it is getting harder to find clothes that fit correctly mainly because the 'average' human is now a blimp with spindle like legs and bulbous body. This means someone like me with running legs and slim waist has to have the belt pulled tight to stop the pants falling down. The leg fit is ok but the waist is too wide. This tight belt makes my back ache.
I took one of my super pain killers, these are like nothing I have taken before, they are called Zaldiar and almost put you into a state of floating serenity with a little head spinning dizziness thrown in. I take them very sparingly.
So, I set off on my run at 5pm and I feel like I'm in the zone, I'm not sure if I was or just in a drug stupor. I ran 12km on wet roads that felt great underfoot. I know which surfaces to be careful on due to slipperiness. I ran from Grange to the boat ramp at Barcoo, I could have run further to Glenelg but I thought I better be sensible. I did the nose breathing all the way and felt very relaxed the entire run. If I can just fix up my back, get rid of the sciatic irritation I will be very happy.
I put in another 12km run on Saturday (13th) getting out for the run at 7.30am as it was going to be a warm 37C day. The run was a repeat of the Wednesday route but this time harder work because of the heat. The outbound part was good but I was starting to tire on the way back as the sun beat down on me. I would not be able to run on these paths in another hour without my feet overheating. It was good to finish the run at just after 9am.
To finish the week I ran the lake loop of 8.2km on a warm morning. I felt tired on this run, not much spring in the legs. I had gone to the gym on Thursday and the squats had left me with some residual soreness.
Tuesday (16th) Some precise timing required today as Tuesday is the day a small group of us got to see a movie during the evening. I had to calculate a time line to get me there by 7pm after leaving work at 4pm. It kind of went like this:
Leave Work 4:00pm
Reach home 4:30pm
Change & drive to beach 4:45pm
Run 10km 5:45pm
Home 6:00pm
Shower/dinner 6.25pm
Drive to cinema 7:00pm
It all worked out pretty well but a bit rushed at the end as I spent a bit of time warming down after my run. I did find it hard keeping my eyes open at the cafe after the movie.
Friday (19th) a 10km run along the foreshore, a slight south west sea breeze today. The run was ok, I'm still getting the burning sensation around the calf caused by the trapped nerve in my back.
Saturday I ran only a short 7km today along the beach which has nice and flat as the tide was at it's low point for the day. My legs felt heavy. It was not a good run and I ended up walking the last 2km back.
Neil
