Category Archives: Five Fingers

Week ending 16/6/13

Monday – Yoga, Squat, Light Deadlift
AM:
  • Flow Yoga – Able to do crane pose now! πŸ™‚
PM:
  • Squat: 3 x 6 @ 80kg
  • Superset:
    • Ab wheel roll out: 4 x 12
    • Deadlift: 3 x 8 @ 50kg
    • Calf raises off step: 2 x 13

Tuesday – Rest! πŸ˜€

Wednesday – Rest!
  • 2 x 10 Blind calf raises
Thursday – Bench Day
  • Bench: 2 x 5 @ 55kg, 5 @ 52.5kg. Cat jumped on my tummy during 1st set – very off putting!
  • One arm DB Bench: 4 x 8 @ 15.5kg
  • Horizontal band row: 4 x 8 @ purple band
  • DB Shoulder press: 4 x 8 @ 9kg
Friday – Deadlift, light bench, light squat
PM:
  • Superset:
    • Narrow grip bench: 3 x 8 @ 30kg
    • Single leg calf raises off step: 2 x 13
  • Deadlift: 3 x 6 @ 90kg
EVE @ gym:
  • Squat: 3 x 8 @ 50kg
  • Single leg RDL: 4 x 8 @ 2 x 20kg KB
  • Lat pull down: 2 x 8 @ 100, 2 x 8 @ 80

Saturday – Rest πŸ˜€ πŸ˜€

Sunday
  • 25 min run/walk – wore Five Fingers this time

Total training: 4 and a bit hours.
Nutrition: Experimenting with increased carbs. Not quite there yet. Still all the good stuff with 1 treat night.

After eating very low carb for several years, I’ve decided to up my carbs. But I have to say it’s very hard to do this when you want to eat the most nutritious carbs possible. Because I don’t want to eat much bread, or oats (puke) or quite so much SALTED CARAMEL PEANUT BUTTER (idea courtesy of ChocChilliMango and Michelle Koen). FYI it’s equal parts, PB and maple syrup with a couple of pinches of sea salt, warmed in microwave, and a splash of water to make it runny. Anyways, I’m still having trouble getting over 80grams carbs a day, but the salted caramel peanut butter sauce helps πŸ™‚

On Thursday I went to the osteo for a check up on my stupid right ankle, and then also to complain about a knee niggle. He gave me a running plan for the rest of the year. But then I said there’s no way I can run 3 days a week now I’m powerlifting. And then his bias shone through, and if his constant boasting wasn’t enough, he was all like “Only do light weights so you can do your running.” uhh you don’t know what I lift, and light weights isn’t an option when I am competing. Anyway, he is a good osteo. Great if you’re a runner. Not so great if you don’t really care to hear how many bazillions of people he’s treated with the same probs and how good they’ve come. Β Just because I have a poker face on all the time, doesn’t mean you have to convince me of your skills. I don’t see anyone I haven’t previously estalked so I already consider you good enough. He also bagged my previous physio, who I happen to reckon is excellent. He just missed a fault in my calf raises that I didn’t even pick up on. Otherwise, I’m sure he would have fixed me. Anyway, Mr Osteo says I’m good for 3-4 weeks at least. I think I’m good for a few months to be honest, so we’ll see how the boring rehab work goes πŸ™‚

Anyway, so my run program was kind of put on hold while he said I couldn’t increase distance/speed until after my next powerlifting comp. That’s ok. It means I can take more time, and that means I can use my Vibram Five Fingers. I was not happy running in my every day Inov-8s because they are so heavy and clunky.

Today my feet felt so light and I felt much faster and like the runner I used to be. I wore my Trek Sports because I like their fit the best out of all my Vibrams. And I wouldn’t slip so much if I accidentally went on any muddy or grassy spots (because I forget I’m not wearing trail shoes and cut across the grass or run straight through mud). I’ll wear them for all my runs over the next couple of months.

Regarding powerlifting training, this week was the start of my own program tailored for me πŸ™‚ So far so good, although I over estimated how much I can bench. Hopefully over the next few weeks that should sort itself out.

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Sri Chinmoy 5km

I’ve got a few goals for the year so I decided to enter this race last weekend as 5km has always been my ‘fitness test’ kind of distance. It’s my base measure.

So… I have been running approximate once every 10 days or so since November last year. Until today it was all a run/walk type of thing. So I knew I’d do kinda crap, and I exceeded my expectations.

I woke up early so did a lot of foam rolling on my calves. For some reason, no matter how early I get up, I never seem to leave the house when I intend to so as usual with these races, I arrived with about 3 seconds to spare and had to run to the start line. There were so many people here I think this could be the most packed I’ve seen this particular race.

I seeded myself in the middle of the pack. I wasn’t surprised to see quite a few people wearing Five Fingers. I was wearing my TrekSports and thinking how interesting it is that this is no longer abnormal.

When the gun went off I was a little annoyed that everyone around me was moving so slow. I thought maybe all these extra people here today were slow people. This awkward start hurt my stupid ankle a bit but after overtaking a bunch of people I could run properly. My form was great, my legs and feet were relaxed and I was moving close to my former 5k pace – stupid thing to do, really.

After 1km my lack of running caught up with me and I couldn’t maintain my pace. At 1.5km the people I overtook earlier were overtaking me. At 2.5km I was counting down the kms left. At 3km I let myself slow even more. At this point the heat did start to bother me a bit. It was 28 degrees already although it felt more in direct sunlight.

For some reason my triceps were sore. They were the only part of me that was totally relaxed and it felt weird. My legs were moving fine and strength wasn’t an issue there, but I couldn’t keep up with them.

5km suddenly felt like a long distance run and I realised my cardiovascular fitness wasn’t up to scratch. 50km is so much easier than 5km. Every time. I just had to remind myself that after being injured for so long I shouldn’t even have any expectations of my finish time. This race fits in with my goals this year and serves as a test so I know how far off I am from where I want to be.

With 400m to go I picked up the pace, but my Garmin was out quite a bit and it turned out that there was really 600m to go so I had started my kick too early. I was expecting to finish in around 26 mins, although secretly hoping for closer to 25mins. I couldn’t believe the clock when I ran past – I think this was my 2nd slowest 5km ever at 28.18.

Km splits were:Β 4:56, 5:07, 5:32, 5:57, 5:53
Plus there was 0:52 extra somewhere in there too as my Garmin measured long.

I stuck around to see what the winners in my age group did. And wow are these people getting faster! I have to totally thrash my PBs if I want to get a placing again.

In the past I would usually have a pancake afterwards, and always would have at least enjoyed the smell of them all cooking on the bbq. But since I have not had any sugar this year, the smell of them made me feel nauseous! What is the world coming to?

Bestest friendliest atmosphere of any road race. Pancakes provided.

This time 4 years ago I was on a walk/run routine strictly in Five Fingers. That summer I was able to get over a long term injury (1.5 years?) and build up my distance for the first time ever.

Today I am on a walk/run routine, strictly in Five Fingers, getting over a different long term injury (3+ Years).

Today was 100% pain free and I can’t wait til I can run the whole way! I can’t wait til I can do hill sprints again! My natural running pace has improved from not running. My cardio fitness is there and my strength is better than ever due to weight training. A couple more weeks to go and running the whole way is scheduled! But I’m going to be cautious and not do anything long for a while.

In the meantime I’ve come up with my race schedule for 2012. I’m going to get fitter and faster. I’m going to get close to my 5km PB which dates back to 2009. Then I’m going to get close to or beat my half marathon PB (not sure how though as none of the HMs on the calendar interest me). Then I’m going to BEAT my 50km trail PB and finish by SMASHING that goddamn Great Ocean Walk race.

πŸ™‚

18km in the Five Finger Trek Sports

After last weekend’s race I’ve got a good feel for where I’m at and exactly what I need to do to improve. Last year I entered every race I was vaguely interested in, which meant I never really focused on anything. I completed 3 ultras in the second half of the year but achieved nothing of note. This year I have one goal race only. I’m going to try not to get carried away with entering anything and everything, especially if it detracts from my training.

So today I continued with my current phase of low heart rate training. I did an 18km loop up to Blue Lake and back in my Trek Sports. These have an aggressive tread and very little ground feel, so I wanted to see what they’d be like on the trails.

Fine gravel is easy going but on the very rough rocky stuff I could still feel the rocks and had to watch my footing. On the single trail they generally felt good and my feet felt a sense of freedom as they could run correctly and faster. Unfortunately on sandy soil they were quite slippery so I probably wouldn’t be able to wear them on any ultras (oops, I forgot already that I only have 1 goal race this year so why am I even thinking this?).

I had a good run today and went up a single trail I hadn’t been along in a while. It seemed quite overgrown and it didn’t look very familiar.

When this trail joined up to another trail I realised I had been there before and if I continued down there I’d end up having to bush bash my way up a steep cliff/hill/mountain thing. I really wasn’t into that so I decided to bush bash my way to the main trail and make my way down to the river crossing.

Plenty River has flooded a few times this year with all the recent rain we’ve been having so I expected it to be deep. Usually this crossing is only ankle deep. Today it was knee deep. The water was a perfect temperature and if the water was clean I would have loved to go for a swim.

If it was knee deep here, it would be chest height later on so instead of re-crossing the river later on I got off the trails and took the streets the rest of the way home.

My feet felt great and I was pleasantly surprised that my achilles didn’t cause me any grief. I did a 5 minute mobility warm up before I head out and I really wish I was bothered to do this more often. It helps every single time.

The run was so nice and easy. But soon I am going to have to get out of my comfort zone. I love shuffling along at my slow pace and I could keep going forever like that. But that’s not good enough. Soon my low HR phase will be over and I will have to pick it up a bit and get uncomfortable.

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Five Fingers Trek Sports

Yesterday evening I took my new Trek Sports out for a walk. There was a fair amount of rocky gravel and some single trail too. Conditions were perfect so there was no mud or anything slippery to really test their limits.

The aggressive tread on the Trek Sports (with upper made of coconut fibre, not kangaroo skin like the KSO Treks) gave excellent grip and it was very easy to get around on the gravel and trail. The coconut fibre is super comfortable and it felt like I was wearing lovely soft slippers. I like how the strap does up, without putting pressure on my achilles. There is a 4mm EVA midsole plus the 4mm Vibram outsole. Because of all this stuff in between you and the ground, there is almost no ground-feel. Although it really doesn’t feel like a whole 8mm, for those who like the ‘barefoot’ feel of the thinner Five Fingers, the Trek Sports probably have too much sole material. Most of the tread is built up around the forefoot and toes so it strangely felt like a negative heal drop. I haven’t given them a good go running yet so can’t comment how that might affect things.

I will give these a good go running sometime soon. I can see these being great trail shoes in perfect conditions, but we’ll see how they handle rain and mud. Without a doubt these will be my new bush walking shoes! You don’t need super tough feet to handle tough terrain in these and I have always said I am too lazy to bother building up my feet toughness. I can’t wait to hit the trails more in these.