Last month of winter

Distance 73km [total: minimalist 329.1km: Barefoot 4823.5km] Week31

 

Wednesday, 24-July. 10km

A good 10km run but my legs were a bit sore from the gym on Sunday. Overdoing the lunges and leg presses have left the legs a bit flat. The sun is going down while I'm half way back, in another few weeks I will be finishing with the sun still above the horizon.
The first run of the spring is just around the corner, the City to Bay run, the biggest run in the state with 10's of thousands running. I may go down and take some photos but I won't run, it is too expensive and too busy, I'll wait for the Christmas run and see if I can complete it this time.

Friday, 26-July.  10.5km

I need to pick up my speed a bit as I'm getting overtaken by a few of my shoe wearing brothers. I haven't done much speedwork for a year so I have not got that burst I need when I go into races. My calf had a bit of a knot that threatened to tighten towards the end of my run. I staved it off by relaxing my calves, it's good that I can feel it before it comes on and cramps.

Saturday, 27-July. 13km

My runs this year have been shorter than they were a year previous. At this time last year I was running 15km -20km. The disruption of the holiday midway during the year has reduced my distances, but, then again, its not a race to get the highest didtances over a week. When I get fixated on doing long distances I can miss small signals that indicate I might be on the way to an injury. Distance isn't everything and I think I'm getting too old to worry about trying to win a race unless it is in some veterans category.

Monday, 29-July. 10km

The days are getting slightly longer now so it is not totally dark when I finish my run. I have to divert from the beach path that I usually take as it is being revamped and as usual they seem to take forever. Lots of digging with heavy machinery, I assume they must be making a shared cycle/walkway which would be wider than the older path, hopefully it will be converted to a nice concrete pathway, a bit more barefoot friendly than the wonky brick path that I had to negotiate carefully in the dark. 

Thursday, 1-Aug. 10.5km

The warmest day of the week with the daytime temperature reaching a high of 19C, this made for some warmth in the ground that my feet could detect as I ran my out and back run to West Beach. I'd had a busy day at work and left the office with a headache and a longing to get out into the fresh air and get the body moving. The body did thank me for it and I had a great sleep that night. I did get a slight bruise on the underside of my foot when I landed on a stone due to a bit of carelessness on my part.

Saturday, 3-Aug. 13km

Quite a fight with the wind today as I ran up to Semaphore. The wind speed at the airport was 35km/h, on the beach it would have been over 40km/h. It slowed me down by around 10 minutes on the run north. The reward for all the hard effort was to have the wind behind me and run at a much faster speed on the way back. On the way back I came across a dead dolphin calf washed up on the incoming tide. It was around 1.5m long and had probably been dead for a day poor thing. I reported it to the animal marine rescue group so they could take it away for testing.

Sunday, 4-Aug. 6km

Well, here we are again the First Sunday of the Month barefoot run and we are assembled in the car park near the River Torrens close to the Adelaide zoo. In contrast to the weather that came in during the afternoon yesterday of thrashing rain, today was mild and sunny. The ground was still wet and there was plenty of debris knocked off the trees by the storm. There was 4 of us who went for a run today, Myself, David, Kathy and Michael. We ran a weaving loop around the river and sports fields on a variety of surfaces and quite a bit of mud. The good thing about being barefoot is not worrying about getting shoes wet and muddy, you clean your feet by running through puddles. After the run and reuniting with half of our party that got lost we headed to the local deli for a coffee. 

Michael, Kathy & David after our August run

Myself, Kathy & David after the run

Waiting for the post run coffee

The local deli

Cold and rainy days

Distance 29.2km [total: minimalist 329.1km: Barefoot 4750.5km] Week29

Wednesday, 17-July. 10.5km

I had some company on my run tonight in the form of Jeffery Tan and his daughte. They have been barefoot running for a while now but have not managed to make it to any of the group runs so I said I would go for a run at any time that was convenient.
We had a mild day today but this was going to change before weekend as a cold weather system moves across the state. I met Jeff at Henley beach and we ran towards West Beach then back up to Grange and back once more. It was starting to get quite cool in the last part of run as we made our way up and down the beach. It was good to have some company for once.
I was still a little stiff from the gym workout I had on Sunday where I did some leg exercises. I'm going to continue doing upper legs but leave the calves as they get enough of a workout from the running.

Saturday, 20-July. 10.5km

The cold winter weather certainly arrived yesterday and overnight. I was in two minds about whether to run of just stay in the comfort of indoors. The sun started to come out so that made up my mind, I could get a short run in. There was a strong cold wind blowing from the west south west direction and lots of dark clouds scurrying across the sky. I managed to run and avoid the rain but did come across spots where the rain had only just stopped. I wore extra warm clothing, two t-shirts and a long sleeved top along with compression leggings and short. My feet got a bit chilly but then started to feel warmer. It was a feeling like I used to get when I was young and threw snowballs during the winter, at first it was cold then the blood rushes to your hands (feet) to warm you up. I ran into the wind on the way out and had it almost behind me on the way back.

Sunday, 21-July. 8.2km

A cold night with plenty of rain showers. Thankfully it's a Sunday so I can say in the warmth for longer than on a weekday.
After a gym workout at 9.00am where I did quite a few leg exercises I made my way to the lake at 10:30am.
Jeff didn't turn up this time so I assume he didn't rread his email. I decided to try something he mentioned while running on Wednesday, nose breathing. Most of us, when we run get the oxygen into our lungs through our mouths but I have heard that you can regulate the aerobic pace you run at by breathing through your nose and keeping your mouth shut. I shall have to do more research into any benefits of this. I managed it all the way around on my run and did feel quite relaxed. It does feel a little strange in that you feel you should open your mouth like all the other runners you pass. While at the gym I was watching a girl on the treadmill running at a fast pace and she was only breathing through her nose and it made her running look effortless and easy. How I want my running to look in the end.
The wet pavements had dried out by the time I came to run around the lake. I must have acclimatised to the cold surfaces now as it doesn't seem to bother me any more. I ran untimed today.

Neil

Getting back to winter

Distance 57.7km [total: minimalist 329.1km: Barefoot 4721.3km] Week28

Monday, 1-July. 6km

First run after getting back from the sunny northern hemisphere. I have a full on cold virus that I picked up while travelling back. I find the timing amazing. When I fly out to the UK I catch a virus and spend 6 days ill. I get rid of that and pick up another on the return journey. So, as I head out on this short run, my breathing is restricted by tight painful lungs. I know it is not recommended to do physical exercise when enduring a chest infection but I took it easy and hoped that it would free up the tightness and ease the wheezing.
I ran on the beach and road. My feet had to go from running on warm surfaces to chilly winter temperature. They felt numb and my legs were cold as I wore just shorts and T-shirt, forgetting how cold it got once the sun disappeared.

Wednesday, 3-July. 10km

They are still doing refurbishment work along the beach, it seems to be taking for ever. If this were in China it would have been completed in a couple of weeks, but here in Australia it takes around 6 months. I can see why we have a productivity problem. It should be good when it is finished but it just takes sooooo long. There will be a pavement on both sides of the road now, one side concrete, which will be good for running on. The other side hasn't been started yet so I have no idea how they are going to pave it, with concrete or more upmarket brick.
Once again I ran in shorts and T-shirt and it got chilly out after sunset. Next time I will dress warmer.

Friday, 5-July. 9km

The pathway that runs behind the houses at Henley has been closed off due to upgrading work so I have to run that section on the beach. There was some firm sand to run along but it was very cold on the feet. I got back off the beach at the earliest opportunity. I have started to wear my compression leggings again after getting a bit cold on my previous run. My feet were a bit numb tonight, the ground being around 10C. I was glad to get them warmed up in the shower after getting back.

Sunday, 7-July. 6km

The monthly get together for the barefoot runners group. David was away on holiday but a new recruit turned up, Michael. Jenny was there also but the English Michael was a no show, maybe his enthusiasm with barefoot running has waned. I got no reply to my email. He could be on holiday though.
I was woken in the morning to the sound of heavy rain and this didn't bode well for the run at 10.30am. It did ease off by 9.00am as I headed down to the gym for a quick workout before the run. This was my first gym session for around 6 weeks so I went back to beginners weights.
I got to our meeting point by 10.30am by which time the sun came out and there was plenty of blue sky around. The sun had given off enough energy to dry the pavement and even impart a bit of warmth into the concrete. We did the lake loop at a easy conversational pace then after headed to the Grange bakery cafe for a coffee. Next months run will be the last of the winter ones for this year and we will be back into spring.

Thursday, 11-July. 10.5km

After a cold night a beautiful clear winters day followed with warm temperature and still conditions. The forecast was for rain coming in tomorrow so this afternoon was the pick of the days for a run.
I headed to the beach and ran from Grange to West Beach, the first part along the sand which was hard work as it was soft and quite cold. The sun had disappeared from the sky before I reached the halfway point and the temperature started to drop. My feet stayed a bit warmer than last week, maybe I've acclimatised.
I still had to have a good cough to clear my lungs every now and again, I'm close to the end of this virus attack.

Saturday, 13-July. 8km

The weather was actually quite warm today a silver line in the wet weekend. I went for a later run today as I had an eye test booked during the morning. First eye test I have ever had. Not a lot worng with my eyes except the gradual loss off short distance vision that comes with age. I went out for my run at around midday and managed 8km. I could have gone a bit further but I was running out of time. I have a get together with friends in the afternoon over coffee so I didn't want to be too late. The soft sand sapped my energy at the end of the run and I was glad to get it over with.

Sunday, 14-July. 8.2km

My usual lake run today. I swapped my routine around today, rather than run then go to the gym I did the gym work then ran. I did quite a few upper leg exercises at the gym to build my legs up. Despite all the running they have lost a lot of the strength for lifting weights.
The run after was a better way to do it. I got chatting to a fellow runner who was interested in knowing a bit more about barefoot running so I told her to search for the Facebook site. I got caught in the rain on the second half of the run and got pretty well soaked.

Neil

Holiday running

Distance 33.3km [total: minimalist 329.1km: Barefoot 4663.6km] Week26

Tuesday, 18-Jun. 6.6km

My first barefoot run in Spain and I decided to explore the resort village of Cala En Blanes where we would be staying for the week. I set off at around 7.30am in the cool morning. I carried a map and an idea of where I would be running. The only people out at that time of the morning were the Spanish themselves, on their way to work or school, the other nationalities would most likely still be in bed recoving from late nights.

I ran into each area of the resort doing a loop if possibe. The pavements were tiled with a square cross patterned tile that was quite hard to run on after a while due to its deep groove that made up the square. It was easier to run on the road. Running around like this was a good way to get your bearings and to see areas that you would not see while out with a group.

This area is not big on beaches, all they have is small inlets with a tiny beach at the end, the Spanish word Cala means Creek which is what these inlets would be during the wetter weather.

The place was made up of mainly apartments and holiday villas along with the eating places and supermarkets that serve them, in other words, purpose built for the tourist.

My first barefoot run covered 6.6km

Thursday, 20-June. 7.6km

Now this was a far more pleasant run, it took me along the quiet road from Cala En Blanes to Ciutadella with some beautiful views of tiny inlets with houses dotted around the edge.

The road was a one way that allowed traffic out of Ciutadella, alongside was a two way cycle path which I used as my running lane as it was more uniform to run on rather than the patterned footpath. I passed early morning walkers and a couple of runners during the run, remembering to use Olah rather then hi as a greeting. I completed the run in around 40 minutes which I wasn't timing, just estimating.

Saturday, 22-June. 7.6km

A repeat run of thursday but this time with some company. A coincidence in that the family of an old friend of mine was staying in the same holiday town. I ran with one of his sisters sons who was around 19 and training to be a soccer player for on of the big English teams. He mentioned he was keen on running so I said I'd meet up and do the run into Ciutadella. Running with company and chatting makes the run zoom by. I guess also, having done the run once you know the route and all the landmarks. He was amazed how I could run without shoes at the same pace as him, not that we were racing as it was at a chatting pace.

Tuesday, 25-June. 11.5km

Back in England and on my last run of my trip. I ran with Graham and he let me take the lead and route to run on. I chose the river to run along then up along a neglected path into Woodley before climbing up into Greave.
I was running in the VFF's and now my barefoot running is so good I can switch into the shoes and not get a problem but I also have the stamina to keep on going. It was Graham that ended up asking if we were on our way back yet. I put in a good burst along the old railway track that has been turned into a walking track.

Neil

Holiday time

Distance 33.5km [total: minimalist 317.6km: Barefoot 4641.8km] Week23

Wednesday, 29-May 13km

My last run on a sandy beach for a month as I prepare for a trip to visit family in England. A run north to Semaphore and back along the road and grassy lawns behind the homes fronting the coast. The spiky seed cases have now disappeared, probably sprouted new plants with the return of the wetter winter weather. I' safe to run here until the end of spring when the seed cases return.

Saturday, 1-June 6km

First run back on English soil for around 2 years. It was an inspiring sunny morning so got up for my first run before breakfast. I opened the door an realised the morning temperature in an English summer is similar to the daytime temperature in the Adelaide winter. It was chilly. I warmed up as I ran but my hands still felt cold. I chose a short run along the River Tame for my first outing. An easy 6km. There was not as much mud as I encountered the last time I ran over here but it was still around in patches.I monitored my pulse rate and kept it below 140bpm but it was harder than I thought. On the return journey on some of the uphill paths it shot above 150. The hills are quite a test to a flat land runner from Adelaide.

Monday, 3-June. 6km 

Another river run a bit later in the day, ah, warmer this time. The run was the same route as last time with a slight variation of some steep climbs at the end to push the pulse rate up. I've also caught a cold from my trip on the plane. Brilliant.

Wednesday, 5-June.10km

Old running mate Graham came around today to drag me out for a run. We used to go on regular runs back in the '80s. He knows far more of the off road trails than I do which made for a very interesting and picturesque run. Except from the times we emerged onto roads I was familiar with, I had no idea where I was. Most of these trails would be muddy during typical wet English weather but now the sun had been sining for around a week they were beginning to dry out. It is much more enjoyable running along trails that are not maintained by throwing gravel down.With bent springy knees you can flow along the trail with a light springiness that you associate with animals.The trails were around Werneth Low with only one spot where we walked due to the steepness of the road. Very enjoyable run.

Friday, 7-June. 10k

I am truly amazed that I have had nearly a week of sunny warm weather. Even the locals can't believe that summer has arrived. The run I completed today took me along the canal towpath to the long tunnel at Woodley. As with all these runs over here I'll be wearing my my VFF shoes, it is far too stony to run barefoot and I would feel very self conscious in this country, running without shoes.
From where I get off the canal the road begins to climb at a gentle gradient, maybe 10% along tree lined roads with large houses up to an area called Greave. From there I leave the main road and take the country lane that climbs to the top of Werneth Low, this is the steep part which is around a 20% gradient. I would like to say I ran the whole way but I stopped to pat a lonely pony standing in a field by the edge of the road. The cold I acquired on the flight over here is still wrapped around my chest making my breathing restricted so I'm running at a slower pace that I would normally. I am missing the true barefoot running, VFF's are no substitute.

Sunday, 9-June. 6km

Still the virus hangs on. I had a good bout of coughing last night to try to clear my lungs and woke today to find the heaviness back again. I did manage a few good coughs and cleared it in the morning then as the weather was still nice I headed out for a short run along the River Tame. The VFF's are a necessity as the road is very rough that leads to the river. Most of the paths are gravel as well so I wouldn't get very far barefoot. I ran along the river to Manchester road then crossed onto the other side and back through some farms then a trail that is quite overgrown from when I ran it when younger. My heart rate monitor seemed to be giving some high readings, at times it was up at 172, I'm pretty sure I was not labouring at that rate but I wanted to be cautious due to the virus, I have heard you can damage the heart by running with a virus in the chest area.
I emerged from the trail in Woodley and then made my way back to the canal for the run home.

Neil

Week 21 2013

Distance 33.5km [total: minimalist 285.6km: Barefoot 4628.8km] Week21

Monday, 20-May. 10.5km

My usual weedkay run along the Esplanade. I shall be glad when they have finished the roadworks at West Beach, I'm tired of swapping from one side of the road to another. I think it will be good when it is finished as I'll have a long stretch of flat concrete to run along which should be cooler in the hotter summer months. At the moment it is littered in stones and bits of gravel so I have to keep alert and be relaxed and run softly. I ran the last stretch of 2km along the beach.

Thursday, 23-May. 10km

A sunny autumn day had left a bit of warmth in the ground that my feet were grateful for. This warmth dissipates quicky as the sun sets. The sun set this evening at the halfway part of my run and it was quite dark when I got back to the car at around 6pm. This was a all hard surface run. I have noticed a bit of stiffness in my left calf. I have given it a massage on the roller and will monitor it to see if it gets any worse.

Saturday, 25-May. 13km

Not the best of runs today, maybe it was the cold conditions or the wind blowing but the muscles felt a bit stiff today and I was aware of the left calf on a few occasions when I thought I might have got a strain or a knot. I would ease up on the pace and relax until it felt ok again. I felt quite tired when I got back. I had to have a shorter run than usual as I had to get out early for a football mach in the early afternoon.

Neil

Easy week

Distance 28.2km [total: minimalist 285.6km: Barefoot 4595.5km] Week20

Monday, 13-May. 10km

Our cool wintery change came in yesterday, plenty of dark clouds and rain heading in from the west. As everyone says though, I guess we need it.
This morning the rain beat down but then the sun would shine and some warmth came back for a short while.
Rather than take the easy option and relax I got my shorts and t-shirt on and headed out for my run. As I drove towards the bach I could see the bruised looking sky up ahead. I parked up near the sailing club and when I started running the pavement was dry but within a kilometres the rain was coming down and wind blowing. Now I was already soaked I may as well carry on. The feet don't seem to get that cold these days when I run, my main worry is the sometimes slippery surfaces when wet.The really smooth brick and concrete can be slippery when you get a film of water and your foot rides on the top.
I passed yet another barefoot runner, a young guy wearing footy gear, running just near the river outlet, he looked a bit knackered actually, probably wondering what he was doing in this awful weather with no shoes on. I put on a decent pace despite the conditions and did around 57 minutes for the 10km.

Thursday, 16-May. 10km

As the darkness is encroaching more on the late afternoon I only have around 30 minutes of sunlight before dusk arrives. I just about got halfway through my run when the sun set over the sea. There was a chilly south westerly wind blowing. It felt better to have it behind me on the way back. There is still work on the new pathway along the road going on and so lots of gravel and loose stones over the concrete which is hard to see in the dark. I have to just keep relaxed and light when I run over it. The dark afternoons have cut the number of runners down, any later finishers from work will find it less appealing to go running once darkness has arrived and it's cold.
Only a few weeks and I'll be running in the daylight again if not better weather.

Sunday, 19-May. 8.2km

Not many kilometres covered this week due to other commitments such as going out for drinks on Friday and going to the zoo on saturday. Today was supposed to be the warmest of the days of the week but so far it has not lived up to expectations. I did a loop of the lake which is my usual Sunday outing, all went well, a good pace but no sprints at the end, I'll leave that till spring. The activity that is usually present on and around the lake has tapered off for the winter, a few rowers out there but that was all. I remember back to when I first started running without shoes and how cold I felt during the winter months, I must have acclimatised now as my feet seem to be able to cope without problems. In a couple of weeks I should be enjoying my first run in England for a few years.