As I lost my superfluous fat, at least 10kg of it, and changed my running technique from heel strike to midfoot landing, I transformed as a runner.
Although I gained half the weight now again mostly in muscle mass, I do feel very lightfooted.
At the track, I can now stay close to the talented teenagers, I am 34, and until now a non-runner.
The way I've been improving though, forces me to retract my own words. I no longer am a non-runner. For that, I keep up with the real runner a bit too easily. Running technique, for over 30 years I wouldn't believe more than a percent or so could be gotten from it. Now, I know I just scooped up about 10% or raw speed, on technique alone. Can''t imagine having to use thick heel super-damped shoes to accomodate my heel striking technique again. Let alone trying to do a run at any pace that way.
Most of the time, I've been getting 2 track practice session in per week. much less in January, and still not good in February, due to having lost muscle strength to run the way I do now. Skiing got me soft. Now, I'm trying to increase my training volume. Through one or 2 endurance runs (or what I use the term for), and added short SkiErg sessions.
Yesterday, I somehow managed despite sore legs from 2 previous days of running, to set training PB's on 3 distances : 400, 600 and 1000m. Helped by having relatively long 4' rest between each. 64', 1'45 and 3'19. The former was relatively quick, the latter ralatively slow. Yet, the short stuff awazes me of late. I can really stay close to the quick teenagers there.
I ran those on my softer road shoes even, Adizero Rockets, not even on spikes.
Which race times belong to such practice times, run solo mostly in lane 2?
Our coach tells me that, especially when I turn 35+ Master next season, I would actuall be best at 100 through 400m. Oddest thing, but possibly true. Old guys get slow, and I just get started yet I'm not.
My aim with running, really is to get to a good 3000m time. It's a mix of endurance power, and anaerobic speed. Should get me in decent shape for a Winter Triathlon's opening running leg, being 6km or more, hilly, over snow cover.
I only have a time at 5km right now. Between last Oct and Dec I ran 3 of those, increasingly better. 18'00 my mark as of now. I want to get that down to 16'00, to be equal to ~9'00 over 3000m. Some way to go, obviously.
This summer season I'll be gathering courage to attend some track races. Over 1000, 1500, 3000 and maybe even 5000m. Shorter I may try once I feel safe in terms of injuring myself. On the road, I will try to get in some 5's, 10's and maybe even a 15km. Next up, a 5km in the program of the great Rotterdam Marathon. I wrote down 17'00 but wonder if that's doable.
Over 5km, 1kg of body weight more of less (let's presume it useless fat), is worth 11s of time lost or gained. I'm a bit heavier now that when I ran the 18'00, but I should also have developped as a runner, and gained from slihtly increased weekly cardio load.
My coach wants me to run a 1000m in 2'50 this season, and a 1500m in 4'40, to prove that I'm on track towards my running goals. I've never had to give quite that much in a race, so I'm almost scared to experience it. Afraid to just crash through my legs from exhaustion.
Being a run-sprinter, makes me wonder if maybe I am also a short-distance guy for skiing? I'm tall as are some sprinters (1m94/6'4", ~88kg now), but was never the guy to reach the highest top speed, let alone in the last meters. My best distance is probably an extended sprint. In MTB racing, 15-30mins seemed good for me, too bad races were over an hour usually.
Endurance can be trained, speed less so I think, so I'll try to consider my relatively decent speed a gift. Now, to learn to hold 72' laps for 7.5 laps on end...
My name is Jan Gerrit Klok, call me J. I also go by Cloxxki. This blog will mark my progress as I start from zero. A desperately out-of-shape cyclist aiming to become fitter than ever, but in a sport hardly existing my his home country. My country gets on average one or 2 XC-skiable days per winter. Although that's improving quickly. Goal: someday race XC, and not off the back of the field. And new goal: deliver a good Winter Triathlon (coach wanted).
25 March 2011
21 March 2011
Yet again, 46 weeks to go - status report
So, I took a silver medal at the CLASSIC style nationals this year, men 18-40. Didn't see that one coming. I'm into skating. Somehow, especially when I get to double pole, I'm not slow. Possibly quicker than when allowed to skate while doing so.
Last second borrowed old no-wax skis (flexed 15-20kg below my weight), skate boots, skate poles, and I medaled. It was a strange race alright.
This winter, I was blessed with early snow at home. I managed around 9 or 10 days on home snow. Mostly lunch breaks and evening outings. All on streets, park lanes and sidewalks, by lack of grooming.
2 seperate weeks of Alpine XC skiing were absorbed. I think I've improved by a nice amount.
Just recently, I finally (FINALLY) bit the bullit and bought me a SkiErg double pole rowing machine. It's marvelous. Now I just need biathlon or XC footage, and I train super effectively. Just last Friday, normally a moment of hanging on the couch, I got home and tallied up 45mins of non-stop double poling with intervals, while enjoying a biathlon race download on my laptop.
Before and after running practice, at least once a week, I try to throw in an extra 10min warm-up and a 10min dessert both on the Skierg.
While my legs were toast after running Tu-We-Th, on Friday I could complete that SkiErg workout as if I were fresh as peach. It's just such a vastly different sport.
I have great hopes that my snow speed will be boosted greatly if I keep up my SkiErg hours.
Since the summer I've been doing frequent one-minute tests of pushups. I'm now at 75-76. Best in my life by a long margin. Despite being pushing 90kg. I'm holding muscle, probably thanks to over-eating and doing so protein rich at that.
Before I went to the nationals, I was up to 63x or so at 85kg, meaning I've been getting a lot stronger since.
Tonight I went out on the K2 inline skates with slow wheels, for the first time in many months. My skating speed has improved vastly, without clear reason why. I suppose the relatively high exposure to snow skating improved my balance. Perhaps the skating drills I now sometimes do, just lateral V2 hopping, with an elastic tube around my ankles, is already paying divident to that. Most notably though, is that when I double pole, I can attain significant speeds with limited effort.
This winter has really boosted my motivation to become a good skier. There were short moment of glorious good skiing on my part, unfortunately when no-one what lookking and I was demo'ing someone's Fischer Carbonlite skis. Only biblical outcries could express how that felt.
My stupid Fuji camera died on me at the end of the first week in the Alps, so I do have footage of my much improved technique from later in January, around the nationals races. Check out my Youtube channel "Cloxxki" though and feel free to comment.
Something silly and small is making all the difference in my skating, especially V2: just the notion that it's nice to keep the legs straightened after push-off, all the way till they close. Sure beats crampedly lifting them up high. And it adds so much balance to get it right, smoothly.
On the K2's tonight though, I for the first time felt a problem, I was twisting on them. Seems it's time to move up to longer wheelbase skates now. The Skike's I barely ever used seem prime suspects.
My goals for the next nationals are to get the same medal, but without the best guy being disqualified, the second and third best guys having ski problems, another being ill, and then the 50+ skiers finishing in front of me. I strongly sense that my body is capable of some seriously fast skiing. The SkiErg should help me to get the upper body cardio deal in place 80-90% of what's realistic for me. Some scheduled gym work will get me the triceps and shoulders I need.
More running races should boost my comfort zone by about a zone's worth.
Skating in my country I still passionately hate, so I need to work on that.
Last second borrowed old no-wax skis (flexed 15-20kg below my weight), skate boots, skate poles, and I medaled. It was a strange race alright.
This winter, I was blessed with early snow at home. I managed around 9 or 10 days on home snow. Mostly lunch breaks and evening outings. All on streets, park lanes and sidewalks, by lack of grooming.
2 seperate weeks of Alpine XC skiing were absorbed. I think I've improved by a nice amount.
Just recently, I finally (FINALLY) bit the bullit and bought me a SkiErg double pole rowing machine. It's marvelous. Now I just need biathlon or XC footage, and I train super effectively. Just last Friday, normally a moment of hanging on the couch, I got home and tallied up 45mins of non-stop double poling with intervals, while enjoying a biathlon race download on my laptop.
Before and after running practice, at least once a week, I try to throw in an extra 10min warm-up and a 10min dessert both on the Skierg.
While my legs were toast after running Tu-We-Th, on Friday I could complete that SkiErg workout as if I were fresh as peach. It's just such a vastly different sport.
I have great hopes that my snow speed will be boosted greatly if I keep up my SkiErg hours.
Since the summer I've been doing frequent one-minute tests of pushups. I'm now at 75-76. Best in my life by a long margin. Despite being pushing 90kg. I'm holding muscle, probably thanks to over-eating and doing so protein rich at that.
Before I went to the nationals, I was up to 63x or so at 85kg, meaning I've been getting a lot stronger since.
Tonight I went out on the K2 inline skates with slow wheels, for the first time in many months. My skating speed has improved vastly, without clear reason why. I suppose the relatively high exposure to snow skating improved my balance. Perhaps the skating drills I now sometimes do, just lateral V2 hopping, with an elastic tube around my ankles, is already paying divident to that. Most notably though, is that when I double pole, I can attain significant speeds with limited effort.
This winter has really boosted my motivation to become a good skier. There were short moment of glorious good skiing on my part, unfortunately when no-one what lookking and I was demo'ing someone's Fischer Carbonlite skis. Only biblical outcries could express how that felt.
My stupid Fuji camera died on me at the end of the first week in the Alps, so I do have footage of my much improved technique from later in January, around the nationals races. Check out my Youtube channel "Cloxxki" though and feel free to comment.
Something silly and small is making all the difference in my skating, especially V2: just the notion that it's nice to keep the legs straightened after push-off, all the way till they close. Sure beats crampedly lifting them up high. And it adds so much balance to get it right, smoothly.
On the K2's tonight though, I for the first time felt a problem, I was twisting on them. Seems it's time to move up to longer wheelbase skates now. The Skike's I barely ever used seem prime suspects.
My goals for the next nationals are to get the same medal, but without the best guy being disqualified, the second and third best guys having ski problems, another being ill, and then the 50+ skiers finishing in front of me. I strongly sense that my body is capable of some seriously fast skiing. The SkiErg should help me to get the upper body cardio deal in place 80-90% of what's realistic for me. Some scheduled gym work will get me the triceps and shoulders I need.
More running races should boost my comfort zone by about a zone's worth.
Skating in my country I still passionately hate, so I need to work on that.
15 October 2010
Some good advancements
I had tried some life and sports changes, but kept stuck at 93-94kg, while I used to race MTB's at 82-83kg. I may be older now, but there are many skinny old men.
Some 2-3 months ago, I fi-nal-ly started a diet.
Not the usual kind where you starve yourself and count calories.
I decided to "try" what I firmly believe in, due to the sources that advised it : a protein diet.
Little or no carbs, low fat (only some good fats), but LOADS of protein.
What does it mean?
- Skip as much carbs+fats as possible, substitute with proteins.
- No hungry moments, if you do it right
- Some protein shakes to replace lunch.
- Loads of chicken and veggies for diner
- Fresh Cheese (quark/kwark) with <3% carb, ideally 10% proteins as dairy.
I lost about 1kg per week initially, without taking it too strict. But, I kept that rate for some 6-7 weeks!
today, I was 86.8. I've been less, but there's a huge fluctuation due to sports (loss of fluids, or gain of muscle mass).
Last Sunday, marked my first running-only event in ~23 years. the 5km organized by my club. A pretty slow course, hardly any asphalt, tight corners, and dikes.
At 2.8km, I got painful aches in my right side, followed by 1km of slower running. I lost 20, possibly 30s there. In the last km, I was able to breath freely, and got into a nice up-tempo rythm. Despite corners and and final uphill, I ran 3:30, for a total of 19:11. Pretty much what I had planned to run, considering the course, so glad to know I could have gone under 19min without the pain.
For this race, I switched to moderate "carb loading" for 4 days. I think it helped, my energy levels seemed better than usual.
The protein diet does cost me some energy. On paper, the fat loss should give me 6 second per kg, over a 3km race. So, with 10kg to lose, I was looking at a FULL MINUTE of gain. Over 5km, 1kg is worth 11 seconds. Right now, I have not gained the speed my weightloss would warrant. At first, I was disappointed to not see the improvement when stepping off the scales, but I now realize that carbs are just necessary to be really fast and strong.
Considering that my 19m11 was not run optimally, over a slow course, weighing 87.8kg that day (I had gained water and muscle over that week, plus the carb loading), I have lots of room left for improvement. Nearly a minute just for the 5kg which I'll lose of the next 1-2 months, and then some for the added energy levels of a more balanced diet. I don't plan to cut carbs forever, this is meant just as a transition.
So, even without added training volume of fitness effects, I am looking to run sub- 18min still this year. But I WILL gain some fitness, due to the longer and more frequent running I do.
I've also made gais with my troublesome ankles. the right one bothers me while running, the left while skating. The anti-pronation insoles only worked for a while, and the acheing returned at full blast, which depressed me to no end.
I decided to totally quit being dependant to orthodics, and did some more (very short) barefoot running sessions.
Then I started to do running sessions on my Mizuno cross spikes, sans pins. Soon, this WORKED! All mid-foot landing, no pain!
Now, I bought Adizero Rockets and Inov8 F-Lite320 shoes for racing and training respectively. Both awesome and flat, both just 6mm taller heels than fronts. The latter being a bit thinner, although I only notice that over uneven terrain.
great to be able to run with proper form, all the time, in shoes that weigh only half!
The regular running shoes are now demoted to walking shoes. I will wear orthodics in those to support my arches, when running my foot is tensioned and thus they're useless, even detrimental.
Going into the winter, it's looking better than ever. Already much skinnier, I look better, and feel less old.
January, I aim to go for one solo week of XC skiing in Austria, and at the end of January for the anuual week of training and racing with the dutch crew. 10kg or more LESS than last year, as well as a bit fitter, that should make quite a difference in my performance!
I want to buy a new set of Atomic Pro Skate skis, my old ones are toast from the street use last year, although they still work fine. Or can anyone offer a nice budget alternative?
Also I want Fischer RCR Vasa Skates in 197, but then for my new old weight of 83-85kg, which is light for this length ski. Help me find those please!
It's a long trail I am following, but the finish line will be worth it.
Some 2-3 months ago, I fi-nal-ly started a diet.
Not the usual kind where you starve yourself and count calories.
I decided to "try" what I firmly believe in, due to the sources that advised it : a protein diet.
Little or no carbs, low fat (only some good fats), but LOADS of protein.
What does it mean?
- Skip as much carbs+fats as possible, substitute with proteins.
- No hungry moments, if you do it right
- Some protein shakes to replace lunch.
- Loads of chicken and veggies for diner
- Fresh Cheese (quark/kwark) with <3% carb, ideally 10% proteins as dairy.
I lost about 1kg per week initially, without taking it too strict. But, I kept that rate for some 6-7 weeks!
today, I was 86.8. I've been less, but there's a huge fluctuation due to sports (loss of fluids, or gain of muscle mass).
Last Sunday, marked my first running-only event in ~23 years. the 5km organized by my club. A pretty slow course, hardly any asphalt, tight corners, and dikes.
At 2.8km, I got painful aches in my right side, followed by 1km of slower running. I lost 20, possibly 30s there. In the last km, I was able to breath freely, and got into a nice up-tempo rythm. Despite corners and and final uphill, I ran 3:30, for a total of 19:11. Pretty much what I had planned to run, considering the course, so glad to know I could have gone under 19min without the pain.
For this race, I switched to moderate "carb loading" for 4 days. I think it helped, my energy levels seemed better than usual.
The protein diet does cost me some energy. On paper, the fat loss should give me 6 second per kg, over a 3km race. So, with 10kg to lose, I was looking at a FULL MINUTE of gain. Over 5km, 1kg is worth 11 seconds. Right now, I have not gained the speed my weightloss would warrant. At first, I was disappointed to not see the improvement when stepping off the scales, but I now realize that carbs are just necessary to be really fast and strong.
Considering that my 19m11 was not run optimally, over a slow course, weighing 87.8kg that day (I had gained water and muscle over that week, plus the carb loading), I have lots of room left for improvement. Nearly a minute just for the 5kg which I'll lose of the next 1-2 months, and then some for the added energy levels of a more balanced diet. I don't plan to cut carbs forever, this is meant just as a transition.
So, even without added training volume of fitness effects, I am looking to run sub- 18min still this year. But I WILL gain some fitness, due to the longer and more frequent running I do.
I've also made gais with my troublesome ankles. the right one bothers me while running, the left while skating. The anti-pronation insoles only worked for a while, and the acheing returned at full blast, which depressed me to no end.
I decided to totally quit being dependant to orthodics, and did some more (very short) barefoot running sessions.
Then I started to do running sessions on my Mizuno cross spikes, sans pins. Soon, this WORKED! All mid-foot landing, no pain!
Now, I bought Adizero Rockets and Inov8 F-Lite320 shoes for racing and training respectively. Both awesome and flat, both just 6mm taller heels than fronts. The latter being a bit thinner, although I only notice that over uneven terrain.
great to be able to run with proper form, all the time, in shoes that weigh only half!
The regular running shoes are now demoted to walking shoes. I will wear orthodics in those to support my arches, when running my foot is tensioned and thus they're useless, even detrimental.
Going into the winter, it's looking better than ever. Already much skinnier, I look better, and feel less old.
January, I aim to go for one solo week of XC skiing in Austria, and at the end of January for the anuual week of training and racing with the dutch crew. 10kg or more LESS than last year, as well as a bit fitter, that should make quite a difference in my performance!
I want to buy a new set of Atomic Pro Skate skis, my old ones are toast from the street use last year, although they still work fine. Or can anyone offer a nice budget alternative?
Also I want Fischer RCR Vasa Skates in 197, but then for my new old weight of 83-85kg, which is light for this length ski. Help me find those please!
It's a long trail I am following, but the finish line will be worth it.
12 April 2010
Snipe Runner - A new view on sports, and life?
Last wednesday I thought "what the heck". Took of my minimalist (water) shoes, and eased around barefoot on the wet concrete. I had read that I had to be careful in the wet, and as my soles are very much virgin runners, I was. Maybe 3 minutes, and I called it a day, for the soles. I was reinsured that it's just like when I was a kid, natural. Just now I'm 90kg or so.
Today then, I took it a little step further. First, I ran 2 minutes, some walking, then 15mins. Walked the last bit home, and swapped my Saucony Grid Tangents for the water shoes. This time, I kept my socks on, which actually ran nicer on these than I remembered them without. I gentle jogged, now totally forced to run neatly in natural gait, where the Saucony shoes still allow some heel striking. After 7 mins of this, I took off the water shoes + socks, and took to the grass.
I was on a sporting location. A 300m red concrete running track with 100m straights and 50m corners. Long and narrower than a typical 400m track.
Infield consists of a basketball field (very rough concrete, ouch!) and grass. Flood lights around the basketball area, anticipating people to do sports, represented only by me, helped me identify any nasties in the grass. There were non, just minor twigs and such.
In 5C weather, the grass was pretty moist and cold. Quite nice actually. Even more so after the first 300m lap, which took me 1m25. I couldn't help to time myself. The grass was great to relaxed, give the feet and myself a breather.
Second lap was 1m23, wow this is not so bad! The light and smooth trak made stepping into sharp objects a non-issue. There was some glass, but I could identify it easily.
Third lap, I did in 1m11, so I decided to not stop, and see how my feet and calfs would like another lap. 2m23, not too bad for a first day of proper pacing, barefoot! By comparison, Thursday's running practice saw me clocking the 5th and last 600m of our main program in 1m56.5. That was a really energetic run, where I wanted to make up for the meager 2m02 and 2m09 ones I had managed before.
Most striking, were not my bare foot on the concrete. No, the natural high cadance that emerges in this type of running. Because, it's a totally different running from the mega-cushioned gel magic shoes and even more sensible forefoot landing friendly shoes such as above mentioned Grid Tangents, and my lightweight Adidas RLH Cross Spikes. My cadance in that 600m, just over 15km/h, was probably higher than in the track practices where I ran 18km/h.
My breathing was more obvious than before, as my feet were essentially silent. I am used to hearing myself stamp the ground like a proud elephant, but now I was almost cycling.
The soles felt it though. A gentle burn, craving for the grass. Each time I'd walk/jog there, the relief was just tremendous. Our soles easily heat up running barefoot, but I suppose as my soles thicken up, that should get better. People can run marathons sans shoes, after all. In 1960, Bikila won the Rome Olympics this way.
Overall, the load on my calfs seemed reasonable tonight. It was 3 days after my last running practice, but I was pretty soar from that, and the bit of minimalist and barefoot running the night before, as well as the Tuesday before. My calfs need (too much) time. In the pure barefoot run, the load on the calfs is perhaps not super high, in part thanks to landing so smoothly.
I hope I can come out of bed tomorrow, though. Especially as my alarm clock (Smartphone) is usually on the couch, waaaay from my bed. A little insurance I'll not smooze the thing till it stops...
I've come to the (early conclusion, that barefoot or at least minimalist running, is like the 29" of mountainbikes. It's ridiculed, misunderstood, but to those who give it a shot, actually really good. THE way to run, at least to frequently train to stay fit and healthy.
I really felt like a mighty athlete out there on my 2min23 600m. I was not just rounding those laps, I was in utter and full control. I, nothing else, was controlling my strides. It felt surprisingly "normal", and foremost "natural", as well as "fun". I could really see myself building this up. Developing thicker foot soles, and going out there for longer run on minimalist shoes, perhaps even barefoot.
It is not that big of a deal.
Running at its purest.
Get you pair NOW!!! (once warmed up, just unwear your shoes in a safe place and GO)
Today then, I took it a little step further. First, I ran 2 minutes, some walking, then 15mins. Walked the last bit home, and swapped my Saucony Grid Tangents for the water shoes. This time, I kept my socks on, which actually ran nicer on these than I remembered them without. I gentle jogged, now totally forced to run neatly in natural gait, where the Saucony shoes still allow some heel striking. After 7 mins of this, I took off the water shoes + socks, and took to the grass.
I was on a sporting location. A 300m red concrete running track with 100m straights and 50m corners. Long and narrower than a typical 400m track.
Infield consists of a basketball field (very rough concrete, ouch!) and grass. Flood lights around the basketball area, anticipating people to do sports, represented only by me, helped me identify any nasties in the grass. There were non, just minor twigs and such.
In 5C weather, the grass was pretty moist and cold. Quite nice actually. Even more so after the first 300m lap, which took me 1m25. I couldn't help to time myself. The grass was great to relaxed, give the feet and myself a breather.
Second lap was 1m23, wow this is not so bad! The light and smooth trak made stepping into sharp objects a non-issue. There was some glass, but I could identify it easily.
Third lap, I did in 1m11, so I decided to not stop, and see how my feet and calfs would like another lap. 2m23, not too bad for a first day of proper pacing, barefoot! By comparison, Thursday's running practice saw me clocking the 5th and last 600m of our main program in 1m56.5. That was a really energetic run, where I wanted to make up for the meager 2m02 and 2m09 ones I had managed before.
Most striking, were not my bare foot on the concrete. No, the natural high cadance that emerges in this type of running. Because, it's a totally different running from the mega-cushioned gel magic shoes and even more sensible forefoot landing friendly shoes such as above mentioned Grid Tangents, and my lightweight Adidas RLH Cross Spikes. My cadance in that 600m, just over 15km/h, was probably higher than in the track practices where I ran 18km/h.
My breathing was more obvious than before, as my feet were essentially silent. I am used to hearing myself stamp the ground like a proud elephant, but now I was almost cycling.
The soles felt it though. A gentle burn, craving for the grass. Each time I'd walk/jog there, the relief was just tremendous. Our soles easily heat up running barefoot, but I suppose as my soles thicken up, that should get better. People can run marathons sans shoes, after all. In 1960, Bikila won the Rome Olympics this way.
Overall, the load on my calfs seemed reasonable tonight. It was 3 days after my last running practice, but I was pretty soar from that, and the bit of minimalist and barefoot running the night before, as well as the Tuesday before. My calfs need (too much) time. In the pure barefoot run, the load on the calfs is perhaps not super high, in part thanks to landing so smoothly.
I hope I can come out of bed tomorrow, though. Especially as my alarm clock (Smartphone) is usually on the couch, waaaay from my bed. A little insurance I'll not smooze the thing till it stops...
I've come to the (early conclusion, that barefoot or at least minimalist running, is like the 29" of mountainbikes. It's ridiculed, misunderstood, but to those who give it a shot, actually really good. THE way to run, at least to frequently train to stay fit and healthy.
I really felt like a mighty athlete out there on my 2min23 600m. I was not just rounding those laps, I was in utter and full control. I, nothing else, was controlling my strides. It felt surprisingly "normal", and foremost "natural", as well as "fun". I could really see myself building this up. Developing thicker foot soles, and going out there for longer run on minimalist shoes, perhaps even barefoot.
It is not that big of a deal.
Running at its purest.
Get you pair NOW!!! (once warmed up, just unwear your shoes in a safe place and GO)
06 April 2010
Today's running and thought
After a warm-up of some 3.5km in a (for me almost uncomfortably) quick jog, we did lost of running excersizes, involving accelerations and even short sprints.
Main program was:
8*400m, 2min rest between each
then 4min rest
1*1000m, good effort.
I started out too conservatively, marking 87.5s for th first 400m. Coach had suggested 85's. Second was better, a solo 84.5s.
I then hit 81s, and moved up to the faster group. They were on 76-78, and their last ones were around the 70s mark. I'm not there YET.
My last 5*400m were pretty solid, all hovering around 80.0s, give or take a few tenths.
Then the big one. Legs were hurting, breathing wouldn't really calm down. But a quick 1000m was asking. Coach suggested 3m35 after last week's 3m34, and the pace to make that : 86s per 400m.
I hit my markers nicely :
43s for 200m, 86s for 400m.
I felt I was not in too much trouble, so made sure not to fade from boredome/motivational issues.
600m 2m08, last 200m in 42 again (nothing special, recently a 1m54)
800m +42.5, 2m50.5
In the last 200m I was able to get a bit more speed going, 40.5s for 3m30.8.
Not bad, that's a PB, by lack of having raced. Coach says I should easily do 1*1000m in 3m10 if so asked. OK. He noted I was not looking like a natural distance runner. He got that right. I'll just have to learn to get through 6-8km of snow trails without losing sight of the wintertri leaders. That's be awesome.
Small bummer was I brought the wrong rucksack. I had meant to (try to) run the main program on my Adidas RLH XC spikes, less the spikes. They're a bit like racing flats than, I suppose? Just love the fit and feel of those things, and they feel FAST.
My Saucony Grid Tangents used to be my "track" shoes, for the faster front foot landing, but for over a months now, I'm doing the whole practice on them. I suppose my feet are getting stronger. I found myself heel landing part of the wram-up though, the calfs just can't take non-stop pose running for too long. On the track it feels awesome to bounce around like that. My "light" Tangents now feel custhy almost like the 100g heavier Xodus and Asics Landreths.
Baby steps, but I need to get rid of damping in my shoes. It's the only way I can see now.
Main program was:
8*400m, 2min rest between each
then 4min rest
1*1000m, good effort.
I started out too conservatively, marking 87.5s for th first 400m. Coach had suggested 85's. Second was better, a solo 84.5s.
I then hit 81s, and moved up to the faster group. They were on 76-78, and their last ones were around the 70s mark. I'm not there YET.
My last 5*400m were pretty solid, all hovering around 80.0s, give or take a few tenths.
Then the big one. Legs were hurting, breathing wouldn't really calm down. But a quick 1000m was asking. Coach suggested 3m35 after last week's 3m34, and the pace to make that : 86s per 400m.
I hit my markers nicely :
43s for 200m, 86s for 400m.
I felt I was not in too much trouble, so made sure not to fade from boredome/motivational issues.
600m 2m08, last 200m in 42 again (nothing special, recently a 1m54)
800m +42.5, 2m50.5
In the last 200m I was able to get a bit more speed going, 40.5s for 3m30.8.
Not bad, that's a PB, by lack of having raced. Coach says I should easily do 1*1000m in 3m10 if so asked. OK. He noted I was not looking like a natural distance runner. He got that right. I'll just have to learn to get through 6-8km of snow trails without losing sight of the wintertri leaders. That's be awesome.
Small bummer was I brought the wrong rucksack. I had meant to (try to) run the main program on my Adidas RLH XC spikes, less the spikes. They're a bit like racing flats than, I suppose? Just love the fit and feel of those things, and they feel FAST.
My Saucony Grid Tangents used to be my "track" shoes, for the faster front foot landing, but for over a months now, I'm doing the whole practice on them. I suppose my feet are getting stronger. I found myself heel landing part of the wram-up though, the calfs just can't take non-stop pose running for too long. On the track it feels awesome to bounce around like that. My "light" Tangents now feel custhy almost like the 100g heavier Xodus and Asics Landreths.
Baby steps, but I need to get rid of damping in my shoes. It's the only way I can see now.
03 April 2010
Some minimalist running links I urge you to visit
Please do read the previous entry first.
Sorry, links won't show for some reason, I need to do this without clickable html.
********
I'm not telling you to go run barefoot. I don't even do that myself. I might though, on grass where don't don't come (soccer/track&field pitches). Supposed to make for great practice.
Minimalist running shoes though, may be the best tip I'll ever give you. And at €5-10, it's a cheap way to have a reason to tell me wrong after you fell for it, right? This is NOT a late April fools, BTW. Fool, yes. April yes, but that would flatter me, and take away from March, May and their friends.
http://barefoonrunning.com
http://www.runbare.com
http://vibramfivefingers.com
http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html
Read the book "Born to Run" by Chrisptopher McDougall.
I don't read books, so after a convicing recommendation, got the audio version read by Fred Sanders, which was great. This book will make you want to go run, and give you valueble, pure insights to better take on the rest of your life as an athlete, or as a person.
This guy is pure, he features in the above book. He offers some awesome tips for making minimalist sandals. More on Youtube, from various people who picked up on it.
http://barefootted.com
Then check this out, and do feel free to thank me for this:
http://www.youtube.com/my_subscriptions?pi=0&ps=20&sf=added&sa=0&dm=2&s=Z4lA2FGlkM4&masthead=1&as=1
Don't even consider proposing to this barefoot goddess, I found her first!! And, I'm just working up to being worthy of her. She is on the one hand proof that there is a God, and why (S)he put her in what seems like the US, confirms their mysterious ways...
Seriously though, she offers nice bite-sized barrrrrrrrrefoot running info.
Ouch!
http://www.youtube.com/watch?v=auntctXMS5Q
Amzing frame-by-frame analysis of the sme runner, 2 weeks apart, learning to run with forefoot landing.
http://www.youtube.com/watch?v=XrOgDCZ4GUo&feature=related
Great stuff!
http://www.youtube.com/watch?v=7jrnj-7YKZE
Ultimately, do some surfing of your own. Educate yourself on feet. Not whether you are a pronators, sublimator or terminator, that stuf is all irrelevant when running barefoot. Our forefathers also managed without Motion Control. They were in the business of running down deer and a gazelles. Not just shooting them down, no, running after deer until it dropped. This actually works, if you're a fit runner. It's a workout alright, but imagine going for groceries, empty pockets, and come back with 100kg of fresh meat? That's how our brain got so big, and we got so smart. Proteins in abundance. Neanderthales couldn't do that, too bulky. They rather wrestled ice bears, but after the ice age, those became scarce. (Last two statements in one sentence I made up)
Now, get educated on minimalist running. And if you run but never get injured, please go to the local medical university, and deposite you stam cells for research?
Sorry, links won't show for some reason, I need to do this without clickable html.
********
I'm not telling you to go run barefoot. I don't even do that myself. I might though, on grass where don't don't come (soccer/track&field pitches). Supposed to make for great practice.
Minimalist running shoes though, may be the best tip I'll ever give you. And at €5-10, it's a cheap way to have a reason to tell me wrong after you fell for it, right? This is NOT a late April fools, BTW. Fool, yes. April yes, but that would flatter me, and take away from March, May and their friends.
http://barefoonrunning.com
http://www.runbare.com
http://vibramfivefingers.com
http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html
Read the book "Born to Run" by Chrisptopher McDougall.
I don't read books, so after a convicing recommendation, got the audio version read by Fred Sanders, which was great. This book will make you want to go run, and give you valueble, pure insights to better take on the rest of your life as an athlete, or as a person.
This guy is pure, he features in the above book. He offers some awesome tips for making minimalist sandals. More on Youtube, from various people who picked up on it.
http://barefootted.com
Then check this out, and do feel free to thank me for this:
http://www.youtube.com/my_subscriptions?pi=0&ps=20&sf=added&sa=0&dm=2&s=Z4lA2FGlkM4&masthead=1&as=1
Don't even consider proposing to this barefoot goddess, I found her first!! And, I'm just working up to being worthy of her. She is on the one hand proof that there is a God, and why (S)he put her in what seems like the US, confirms their mysterious ways...
Seriously though, she offers nice bite-sized barrrrrrrrrefoot running info.
Ouch!
http://www.youtube.com/watch?v=auntctXMS5Q
Amzing frame-by-frame analysis of the sme runner, 2 weeks apart, learning to run with forefoot landing.
http://www.youtube.com/watch?v=XrOgDCZ4GUo&feature=related
Great stuff!
http://www.youtube.com/watch?v=7jrnj-7YKZE
Ultimately, do some surfing of your own. Educate yourself on feet. Not whether you are a pronators, sublimator or terminator, that stuf is all irrelevant when running barefoot. Our forefathers also managed without Motion Control. They were in the business of running down deer and a gazelles. Not just shooting them down, no, running after deer until it dropped. This actually works, if you're a fit runner. It's a workout alright, but imagine going for groceries, empty pockets, and come back with 100kg of fresh meat? That's how our brain got so big, and we got so smart. Proteins in abundance. Neanderthales couldn't do that, too bulky. They rather wrestled ice bears, but after the ice age, those became scarce. (Last two statements in one sentence I made up)
Now, get educated on minimalist running. And if you run but never get injured, please go to the local medical university, and deposite you stam cells for research?
Running Barefoot (almost)- Important read for anyone who runs!
Today I bought what are probably the best running shoes I've ever owned, new, for €5.95. Lace-less thin-soled water shoes. You can roll them up like pancakes. I tossed the useless insoles away before wearing them. No cushion OR support, and none needed. Pic is still with the insoles.
If I ever wrote anything of substance, this will be more important for you to take in.
Over the past months, after more than a year fighting running and even skating unjuries in what seemed my ankles, I have stumbled on a truth you wont't often hear about.
RUNNING SHOES CAUSE INJURIES
Let that settle in, give this statement an honest chance.
No study has ever been able to show that runners with high-tech running shoes, enjoy a reduced injury rate. That's odd, because the first thing we do when we decide to pick up running (for whichever cause), is to go buy running shoes.
Just like when picking up cycling, you go get a bike. Skiing may be slightly different, it's so far out there, that most (as I) at first rent some to try the sport itself out.
Anyway, studies DO show a correlation between shoe price, and injury rate. Cheap, old shoes, bringing their owners fewer injuries.
HOW can this be, you ask?
Well, it was brought to my attention that our forefathers were born barefoot. Just like us. However, they were raised barefoot, and they died barefoot. They may have used animal hide to prevent frost bite, but no shoes were found. The Egypians, who supposedly built pyramids, did so barefoot. They artworks testify of this.
The Tarahumara people in the Mexican Sierra Madre mountains, are one of the last cultures that embrace the natural ways of homo sapiens. They runs, and only use the minimal footwear, for long (100 miles, typically). Sandals from car tire treads, laced to their ankles. NO CUSHIONING, just protection from trail hazards, hot roads, etc.
Homo sapiens may well have gotten the better of Neatherthales, by being better runners. Our feet, Michelangelo wrote, are engineering works of art.
We were created, or evolved, to run barefoot. We're really good at it. But, 99.999% of us, have forgotten this. Our feets, legs, spines, have weakened from rigid support of our foorwear.
I wrote to ask a cycling friend I trust, whom I had previously considered a weirdo for proclaiming to run barefoot, to ask fot tips. Easier than turning the internet inside-out what I normally do when I get obcessed.
He adivsed me to get Allstar type imitation, low-quality, thin-soled sneakers. Those are apparently great for practicing natural running (landing on the forefoot as I was already trying the past year+).
Such sneakers can currently be had for €4.95-€7.95. Only, the larest 46 size is too small for me.
The alternative, even more extreme solution (when you want to delay the inevitable purchase of the ultimately better Vibram FiveFingers) is to get water/aqua socks/shoes/boots, whatever they are called. Made to wear while surfing, hanging out on a marble infested beach, etc. Super thin soles.
The body, when barefoot or on water shoes and the like, will not run like we are taught. We're supposed to land our heels first, and then roll the foot forward, right? That, as it turns out, is proper form for WALKING.
Running is landing on the outer-forefoor, absorbing the impact (reducing kniee/hip/back injury rates), and then tapping the heels for good measure. This requires stronger calfs, but they will be trained when nurtured into it.
So I just completed 10 minutes on my water shoes. Without the insoles they are really loose around my feet, although the big toe might have enjoyed a bit more space. It's like a sock though, it stretched nicely.
Running is really like one might imagine on winter socks. Just about barefoot. I could sense all the structure in the pavement. Extremely liberating. Made the street exciting again. My legs need to adjust, as it's stressful at first, but it's like being a kid again.
I truly deeply believe that we'd been fooled by Nike et al. They are not slowly introducing minimalist shoes (not minimalist prices) that go against their more-cushion-is-better approach of the past 4 decades.
I fully expect to become a much better runner when I keep up the (almost or completely) barefoot running. I now have anti-pronation insoles in my running shoes, but may not need those anymore at some stage. Although when you're going to wear a shoe anyway, it may not hurt the form of the body more than a shoe that isn't even a good shoe.
I walked through the mall today on some light racing shoes, and that felt really nice also. Light, more natural that my typical high-heel (2-3cm) casual shoes, or even high cushion running shoes.
There is a lot out there on barefoot running on the internet, and it's strongly gaining acceptance. I feel like I've alway been lied into believing the earth is flat. As an athlete, I would have preferred to live in the time of that particular lie than this one, actually. I'm 33 year old, and have just found out that I've tried to run all my life on fundamentally flawed shoes.
It's like the 29" vs. 26" wheel debate I got involved in. But this goes even deeper. This is not just ignorance, it's denying our roots, our creation/evolution.
Yet to try, but I'm already convinced they'll be great for me : Feelmax Toesocks. Geeky like heck. But so are smelly feet.
I'll try to throw in some pics.
Vibram FiveFingers KSO (keep stuff out)
The universally accepted medicin, that ends up making us weaker, and sicker:
If I ever wrote anything of substance, this will be more important for you to take in.
Over the past months, after more than a year fighting running and even skating unjuries in what seemed my ankles, I have stumbled on a truth you wont't often hear about.
RUNNING SHOES CAUSE INJURIES
Let that settle in, give this statement an honest chance.
No study has ever been able to show that runners with high-tech running shoes, enjoy a reduced injury rate. That's odd, because the first thing we do when we decide to pick up running (for whichever cause), is to go buy running shoes.
Just like when picking up cycling, you go get a bike. Skiing may be slightly different, it's so far out there, that most (as I) at first rent some to try the sport itself out.
Anyway, studies DO show a correlation between shoe price, and injury rate. Cheap, old shoes, bringing their owners fewer injuries.
HOW can this be, you ask?
Well, it was brought to my attention that our forefathers were born barefoot. Just like us. However, they were raised barefoot, and they died barefoot. They may have used animal hide to prevent frost bite, but no shoes were found. The Egypians, who supposedly built pyramids, did so barefoot. They artworks testify of this.
The Tarahumara people in the Mexican Sierra Madre mountains, are one of the last cultures that embrace the natural ways of homo sapiens. They runs, and only use the minimal footwear, for long (100 miles, typically). Sandals from car tire treads, laced to their ankles. NO CUSHIONING, just protection from trail hazards, hot roads, etc.
Homo sapiens may well have gotten the better of Neatherthales, by being better runners. Our feet, Michelangelo wrote, are engineering works of art.
We were created, or evolved, to run barefoot. We're really good at it. But, 99.999% of us, have forgotten this. Our feets, legs, spines, have weakened from rigid support of our foorwear.
I wrote to ask a cycling friend I trust, whom I had previously considered a weirdo for proclaiming to run barefoot, to ask fot tips. Easier than turning the internet inside-out what I normally do when I get obcessed.
He adivsed me to get Allstar type imitation, low-quality, thin-soled sneakers. Those are apparently great for practicing natural running (landing on the forefoot as I was already trying the past year+).
Such sneakers can currently be had for €4.95-€7.95. Only, the larest 46 size is too small for me.
The alternative, even more extreme solution (when you want to delay the inevitable purchase of the ultimately better Vibram FiveFingers) is to get water/aqua socks/shoes/boots, whatever they are called. Made to wear while surfing, hanging out on a marble infested beach, etc. Super thin soles.
The body, when barefoot or on water shoes and the like, will not run like we are taught. We're supposed to land our heels first, and then roll the foot forward, right? That, as it turns out, is proper form for WALKING.
Running is landing on the outer-forefoor, absorbing the impact (reducing kniee/hip/back injury rates), and then tapping the heels for good measure. This requires stronger calfs, but they will be trained when nurtured into it.
So I just completed 10 minutes on my water shoes. Without the insoles they are really loose around my feet, although the big toe might have enjoyed a bit more space. It's like a sock though, it stretched nicely.
Running is really like one might imagine on winter socks. Just about barefoot. I could sense all the structure in the pavement. Extremely liberating. Made the street exciting again. My legs need to adjust, as it's stressful at first, but it's like being a kid again.
I truly deeply believe that we'd been fooled by Nike et al. They are not slowly introducing minimalist shoes (not minimalist prices) that go against their more-cushion-is-better approach of the past 4 decades.
I fully expect to become a much better runner when I keep up the (almost or completely) barefoot running. I now have anti-pronation insoles in my running shoes, but may not need those anymore at some stage. Although when you're going to wear a shoe anyway, it may not hurt the form of the body more than a shoe that isn't even a good shoe.
I walked through the mall today on some light racing shoes, and that felt really nice also. Light, more natural that my typical high-heel (2-3cm) casual shoes, or even high cushion running shoes.
There is a lot out there on barefoot running on the internet, and it's strongly gaining acceptance. I feel like I've alway been lied into believing the earth is flat. As an athlete, I would have preferred to live in the time of that particular lie than this one, actually. I'm 33 year old, and have just found out that I've tried to run all my life on fundamentally flawed shoes.
It's like the 29" vs. 26" wheel debate I got involved in. But this goes even deeper. This is not just ignorance, it's denying our roots, our creation/evolution.
Yet to try, but I'm already convinced they'll be great for me : Feelmax Toesocks. Geeky like heck. But so are smelly feet.
I'll try to throw in some pics.
Vibram FiveFingers KSO (keep stuff out)
The universally accepted medicin, that ends up making us weaker, and sicker:
01 April 2010
Example of a running practice at the track
I had an average day today at the track, but ended on a positive note. Thought I'd just run you trough a "winter" practice for the mid-distance runners I joined.
Tuesdays are for short reps, Thursdays (today) for longer ones.
-Warmup jog : ~3km around a nearby park, pace 11-12kph, ~16 minutes.
-Short stretching (I needed it, still bit sore from Tuesday's practice)
-4 accelerations of 80m each (oh, am I sore...stumbling behind the others)
-Some 10 or more passes of a series of steps, hops and turns over hurdles ~1m apart.
-Various running excersize drills : skipping, heels to butts, run away, one leg skip, etc.
-3 more accelerations
Then, the main program:
6 or 7 * 1000m around the track, 3 minutes rest in between each, used to cover 200m to the starting line.
Very windy, down the straights. We "happened" to do 2x head wind, 3x tailwind.
It was har to pace them right, we took several attempts to get on the 4:05 we were instructed to run : 3m57, 3m54, 4m07, 4m02, 4m05.
Then the highlight of the day : I gave the others I'd been running with (behind) a 10s head start, to have something to aim at. I wanted a better time, and due to the wind was thinking of a 3.45. Afraid of the solo effort though, and my calfs getting more stiff very next 1000.
I got a good rythm right away, clocked 42s at 200m (I needed 45's for a 3m45). By 400m, I had already made up the 10s deficit, and had an empty track in front of me again. Now don't fade!! 600m I got 2m08 which is a decent training time as it is. The last lap (strong headwind) must have taken 85-86s, as I finished in 3m33.8.
Last April, I ran a 1000m some 2s faster, but it was later into April, where we did fewer reps. No way could I have done this time as a 6th paced 1000m. Those 4m00's are no easy jogging for me, although they ought to be some day.
Coach said I was just running the first 5 too slowly, I should be able to do all 6 in 3m45. Perhaps yes. If that last one I wasn't even really forcing it, just getting a good flow going, and breathing like a...well just breathing hard.
I scored a new sports watch at the supermarket : €22. It has a pedometer (yet to calibrated) and came with a skinny heart rate chest band.
The 4m+ 1000's, I did the last straight at 177bpm. On the early <4min reps, I was at 183rpm.
I was meaning to check after the finish of the 3m38.8, but was a bit overwhelmed, and as we were done, got to chat with a teammate.
182bpm was my cycling threshold, a good 10 years ago. BAck then, my running max was 203bpm, cycling max 195bpm. I never got to establish a running threshold, as above 170bpm I'd be in real trouble, usually forced to walk home.
M T B
Last sunday I went to MTB with a buddy. We took it way easy, on trails that are extremely twisty, but beautifully so. 5*9km of singletrack bliss. I wasn't even tired, had been focussing on efficiency, which proves very worthy on that track, as I tried my buddy to see. He was having a hard time keeping up which honestly I was barely using the pedals. Anyway, super fun track, that it challenges everyone in their own way.
Tuesdays are for short reps, Thursdays (today) for longer ones.
-Warmup jog : ~3km around a nearby park, pace 11-12kph, ~16 minutes.
-Short stretching (I needed it, still bit sore from Tuesday's practice)
-4 accelerations of 80m each (oh, am I sore...stumbling behind the others)
-Some 10 or more passes of a series of steps, hops and turns over hurdles ~1m apart.
-Various running excersize drills : skipping, heels to butts, run away, one leg skip, etc.
-3 more accelerations
Then, the main program:
6 or 7 * 1000m around the track, 3 minutes rest in between each, used to cover 200m to the starting line.
Very windy, down the straights. We "happened" to do 2x head wind, 3x tailwind.
It was har to pace them right, we took several attempts to get on the 4:05 we were instructed to run : 3m57, 3m54, 4m07, 4m02, 4m05.
Then the highlight of the day : I gave the others I'd been running with (behind) a 10s head start, to have something to aim at. I wanted a better time, and due to the wind was thinking of a 3.45. Afraid of the solo effort though, and my calfs getting more stiff very next 1000.
I got a good rythm right away, clocked 42s at 200m (I needed 45's for a 3m45). By 400m, I had already made up the 10s deficit, and had an empty track in front of me again. Now don't fade!! 600m I got 2m08 which is a decent training time as it is. The last lap (strong headwind) must have taken 85-86s, as I finished in 3m33.8.
Last April, I ran a 1000m some 2s faster, but it was later into April, where we did fewer reps. No way could I have done this time as a 6th paced 1000m. Those 4m00's are no easy jogging for me, although they ought to be some day.
Coach said I was just running the first 5 too slowly, I should be able to do all 6 in 3m45. Perhaps yes. If that last one I wasn't even really forcing it, just getting a good flow going, and breathing like a...well just breathing hard.
I scored a new sports watch at the supermarket : €22. It has a pedometer (yet to calibrated) and came with a skinny heart rate chest band.
The 4m+ 1000's, I did the last straight at 177bpm. On the early <4min reps, I was at 183rpm.
I was meaning to check after the finish of the 3m38.8, but was a bit overwhelmed, and as we were done, got to chat with a teammate.
182bpm was my cycling threshold, a good 10 years ago. BAck then, my running max was 203bpm, cycling max 195bpm. I never got to establish a running threshold, as above 170bpm I'd be in real trouble, usually forced to walk home.
M T B
Last sunday I went to MTB with a buddy. We took it way easy, on trails that are extremely twisty, but beautifully so. 5*9km of singletrack bliss. I wasn't even tired, had been focussing on efficiency, which proves very worthy on that track, as I tried my buddy to see. He was having a hard time keeping up which honestly I was barely using the pedals. Anyway, super fun track, that it challenges everyone in their own way.
11 March 2010
I suppose I'm again looking at 46 weeks until high-season on snow. Not that I ever really had a "season" on snow.
Some updates on my progress:
- My running coach just mentioned that I look slimmer.
- And, although I've not done a solo run to mention, the 2 track practices a week do seem to be getting better. My times are not world shattering, but I've been off this pace for some time. And when I was on it, I seemed to be working harder for it. I'm running with, and away from faster teammates (girls mostly, to be honest).
This winter I spent 2 weeks on snow. One in Reit im Winkel (Germany), one in Leutasch/Seefeld (Austria). Some 14 days on skis. 2 of them with a bit of classic in there. One classic lesson and bits before and after, and ~15km on renatal the last day in Seefeld. No big love just yet. I sort of like it for recovery training though, change of pace and muscle groups. I just can't deal with classic skis on downhills. Slow seems like it would make it easier, but the things are just SO sketchy...
It's really time to pick up:
-longer easy runs outside of the practices.
And weight work, push/pull-ups, etc, etc. I'm terribly weak now, a miracle I can run.
And regular rather than incidental street skating
And actual bike rides exceeding the 7km to work and back again.
I'm contempleting the huge investment of a SkiErg trainer. Made to train double poling. Half the skating muscles or more, I suppose. I'd prefer to be able to do skate-leg work at the same time though. Please tell me if you know this to work. No SkiErg in shops here to try it out before purchase. Apart from the price and my nitpicking over it's workings, there is the reputation of indoor training equipment, especially when noisy. People look at it, try to ignore it, and then feel weaker than before they bought it.
Oh, now that I feel like my balance is better, and I carry around less excess weight, little reason to keep from trying the Skikes again. First time ever, at a club test practice, I liked them. Second try, I owned my own pair, sort of liked them, but shitted my tights on anything pointed down. Disappointed at the off-road rolling capacity, or utter lack thereof. Third try, I was standing there, feeling very unstable, skates tipping laterally like a small pendulum clock. Shin straps seemed to turn around, making for very sketchy "hold". I want it to be without movement!
Skikes, as limited as they are, should make touring from home much better, by rolling over old pavement better, and having actual brakes.
I recently broke a carbide tip off a pole, that sucked. I stuck it between 2 bricks that made up the pavement, and the leverage did the rest. Sucks.
Now I have 180cm Skike One4You poles. Heavier carbon ones, really, really stiff. They are so heavy, it's uncomfortable to freeskate them. They jerk in the hand. Considering to try counter weights on the other end, so they'll just be heavier, bu better balanced. I skated the longer poles ones, for the Inline they are definately better than the ~172.5 Fishers and Rossignols. The former should be 175cm, I bought them such, but they work out smaller.
Another issue I have, even rand new pole ferrules slip out on asphalt. Is that normal? Should I make them sharper still, or add the rubber socks to make transitions smoohter? I do dislike the loud sound of the ferrule on the street...
On www.xcskiforum.com I posted a review of some new top-end Salomon and Atomic skate stuff. And a full trail desciptionf or Seefeld/Leutasch. Check it out.
I just want to mention that Ziener gloves are great value, scored a pair for €20 that worked out well for may XXL square hands with pianists' fingers.
And, I still have a brand new pair of Carbonlite 187 Cold stiff skate skis for sale. Won't break the bank for you.
Some updates on my progress:
- My running coach just mentioned that I look slimmer.
- And, although I've not done a solo run to mention, the 2 track practices a week do seem to be getting better. My times are not world shattering, but I've been off this pace for some time. And when I was on it, I seemed to be working harder for it. I'm running with, and away from faster teammates (girls mostly, to be honest).
This winter I spent 2 weeks on snow. One in Reit im Winkel (Germany), one in Leutasch/Seefeld (Austria). Some 14 days on skis. 2 of them with a bit of classic in there. One classic lesson and bits before and after, and ~15km on renatal the last day in Seefeld. No big love just yet. I sort of like it for recovery training though, change of pace and muscle groups. I just can't deal with classic skis on downhills. Slow seems like it would make it easier, but the things are just SO sketchy...
It's really time to pick up:
-longer easy runs outside of the practices.
And weight work, push/pull-ups, etc, etc. I'm terribly weak now, a miracle I can run.
And regular rather than incidental street skating
And actual bike rides exceeding the 7km to work and back again.
I'm contempleting the huge investment of a SkiErg trainer. Made to train double poling. Half the skating muscles or more, I suppose. I'd prefer to be able to do skate-leg work at the same time though. Please tell me if you know this to work. No SkiErg in shops here to try it out before purchase. Apart from the price and my nitpicking over it's workings, there is the reputation of indoor training equipment, especially when noisy. People look at it, try to ignore it, and then feel weaker than before they bought it.
Oh, now that I feel like my balance is better, and I carry around less excess weight, little reason to keep from trying the Skikes again. First time ever, at a club test practice, I liked them. Second try, I owned my own pair, sort of liked them, but shitted my tights on anything pointed down. Disappointed at the off-road rolling capacity, or utter lack thereof. Third try, I was standing there, feeling very unstable, skates tipping laterally like a small pendulum clock. Shin straps seemed to turn around, making for very sketchy "hold". I want it to be without movement!
Skikes, as limited as they are, should make touring from home much better, by rolling over old pavement better, and having actual brakes.
I recently broke a carbide tip off a pole, that sucked. I stuck it between 2 bricks that made up the pavement, and the leverage did the rest. Sucks.
Now I have 180cm Skike One4You poles. Heavier carbon ones, really, really stiff. They are so heavy, it's uncomfortable to freeskate them. They jerk in the hand. Considering to try counter weights on the other end, so they'll just be heavier, bu better balanced. I skated the longer poles ones, for the Inline they are definately better than the ~172.5 Fishers and Rossignols. The former should be 175cm, I bought them such, but they work out smaller.
Another issue I have, even rand new pole ferrules slip out on asphalt. Is that normal? Should I make them sharper still, or add the rubber socks to make transitions smoohter? I do dislike the loud sound of the ferrule on the street...
On www.xcskiforum.com I posted a review of some new top-end Salomon and Atomic skate stuff. And a full trail desciptionf or Seefeld/Leutasch. Check it out.
I just want to mention that Ziener gloves are great value, scored a pair for €20 that worked out well for may XXL square hands with pianists' fingers.
And, I still have a brand new pair of Carbonlite 187 Cold stiff skate skis for sale. Won't break the bank for you.
07 February 2010
Run, Bike, Skate!
That's what winter triathlon is about. The skating can be on ice or snow. While I like ice, I am even more of a rookie there than on snow. Plus, you know where my heart lies...
Today, in between being lazy, I spread 3 little workouts.
Run : 30mins net, before brunch
Bike : 90mins gross, after late lunch
Skate : 60min messing about after diner
Non of the outings were particularly long or hard, but I'd never actually done them all on the same day. And, I did it all solo, which is a great mental effort for me.
Hopefully tomorrow a friend will feel up to going for an easy bike ride with me.
The things I learned today:
- My outer upper hip muscles really need a lot of strenghening for the skating
- I seem to never ever use my abs while skating. Making a point of that though, gives a great speed boost. I know my abs are weak from being unable to keep up with anyone with situps at the running club. I used to do those to get through a long boring afternoon. Need to pick that back up. Shrug...
- Need to get me good rollerski pole tips, and sharp ones at that.
- Some semi-nice nearby cycling paths and roads for skating with low traffic after dinertime.
Today, in between being lazy, I spread 3 little workouts.
Run : 30mins net, before brunch
Bike : 90mins gross, after late lunch
Skate : 60min messing about after diner
Non of the outings were particularly long or hard, but I'd never actually done them all on the same day. And, I did it all solo, which is a great mental effort for me.
Hopefully tomorrow a friend will feel up to going for an easy bike ride with me.
The things I learned today:
- My outer upper hip muscles really need a lot of strenghening for the skating
- I seem to never ever use my abs while skating. Making a point of that though, gives a great speed boost. I know my abs are weak from being unable to keep up with anyone with situps at the running club. I used to do those to get through a long boring afternoon. Need to pick that back up. Shrug...
- Need to get me good rollerski pole tips, and sharp ones at that.
- Some semi-nice nearby cycling paths and roads for skating with low traffic after dinertime.
06 February 2010
New gear!
I scored an awesome deal on ebay, and it wasn't even an auction!
Adidas Carbon skate boots. Made by Salomon in Romania, basically an RS Carbon with Adidas refinements. EUR65, shipped to my door, including matching overboots. Awesome kit. No-one will ever need better.
Also, after a long legal struggle with a web vendor, I got in the Swedish style skates I bought 2 years ago. I mounted on the the Profil Automatic binding s off a pair of cheap classic skis I shouldn't have bought (luckily little more expensive than their bindings). As it turns out, the Automatics are the not-so stiff variety, due to the campling being spring-powered, not a clamping mechanism.
Anyway, I got it all put together, wore my new Adidas boots, and tried them on the frosen field that is the ice club. I never ice skated worth much, but these skates make it easy! The clap mechanism of the bindings makes all the difference. Such a natural feeling... And, no cold or hurting feet or ankles!
I never even considered long-distance ice skating, but with this setup, it will just be a fun outing, just like an XC trip over fast flat snow, yet faster still. I can do this for hours, in any shape, I think.
When you shop, such swedish skates are just great to have, especially if you already have XC skate boots, of course.
Adidas Carbon skate boots. Made by Salomon in Romania, basically an RS Carbon with Adidas refinements. EUR65, shipped to my door, including matching overboots. Awesome kit. No-one will ever need better.
Also, after a long legal struggle with a web vendor, I got in the Swedish style skates I bought 2 years ago. I mounted on the the Profil Automatic binding s off a pair of cheap classic skis I shouldn't have bought (luckily little more expensive than their bindings). As it turns out, the Automatics are the not-so stiff variety, due to the campling being spring-powered, not a clamping mechanism.
Anyway, I got it all put together, wore my new Adidas boots, and tried them on the frosen field that is the ice club. I never ice skated worth much, but these skates make it easy! The clap mechanism of the bindings makes all the difference. Such a natural feeling... And, no cold or hurting feet or ankles!
I never even considered long-distance ice skating, but with this setup, it will just be a fun outing, just like an XC trip over fast flat snow, yet faster still. I can do this for hours, in any shape, I think.
When you shop, such swedish skates are just great to have, especially if you already have XC skate boots, of course.
Yet a new start, and more counter pressure
Interesting how defensive and even offensive the XC ski community responds to free thinking. People to get more out of their sport, people who dare to differ.
I know many kind and wonderful people in skiing, but all too other they'll think you're weird or even bad for skiing, just because you have a mind of your own.
On the web, they make a point of miss-spelling my nickname to try and ridicule me (I can do that fine myself, thankyouverymuch). If a name is hard to spell, copy-paste it, right? Lack of personal respect can never lend credibility to what you have to say, however heartfelt or well-intended.
OK, about tme then.
I'm back from a week of skiing. The Noords Festival in Reit im Winkl, Germany. Packed with skating tours and lesson, and I even took a classic lesson I sortof enjoyed. It's still not all for me, but at least I know I can sortof make forward progress and at times get my movements roughly in tune. I see it as a change of pace when I want to be out there, but take a break from skating. In weeks such as last week, I can ski until I drop, just too good to be out there. Next day can be a bit hard then.
In the races I didn't fare as well as I'd hoped. Not that I was all prep'd and fit for it, not at all. I just hoped my improved technique owuld get me to the finish line somewhat quickly. Turns out, I lack muscle endurance to stand up steadily, let alone ski properly, when I attempt race speed. The 7.5km skate race felt like a marathon after a beer drinking session. Not that I've ever tried that.
The sprint races were pretty fun, just the soft fresh snow doesn't exactly favor my stature and overweight. Again, it was fun anyway.
The 20km skate "marathon" was really tough on me. More soft snow, and lots falling as we struggled alone. My skis sank way deep each half-stride, where I saw lighter built racers just glide along, which made me quite jealous. I was skiing non-stop (after for some breathers on the big hill) for 93 minutes though, a new first.
Now home, I trying again to pick up my training. Just finish a pre-lunch jog, after having attended the 2 track practices already this week. It feels good, in the tiring way. Planning to get a bike ride in this afternoon, and some skating (slow inlines and poles) tonight. Tomorrow more cycling. Unique for me, but it will need to become normal. Thursday I rode my bike to work as usual, just with a 50km+ detour to pick up something in The Hague. You don't know how out of shape yo are, until you do something that used to be almost daily routine. Yep, very much out of shape. Still, it felt good in the degrading kind of way. Reason more to get fit.
Although I'm no Lars Berger nor will I ever be, I am satisfied with my skating progress on snow. I've found (outside the racing that is) some better balance, and my climbing seems to be quicker and more efficient. I learned for the first time to make a side slip at (some) speed without long snowplowing first.
I still suck at pretty much everything but straight line flatland skiing. Turns, downhilling, bad side poling, etc. Quite content on my freeskating efficiency though, I found myself just leaving the poles hanging in the air, relaxed following other that were poling their way forward, even on steep hills. That suits me well, as I'm all-legs anyway, and they're certainly more used to intensity sports. My long twiggs for arms will need serious weight lifting to put any real pressure on the poles. My abs barely give me a sit-up, let alone an abs workout. No idea how that has gone so bad, pushups never went away as badly.
I know many kind and wonderful people in skiing, but all too other they'll think you're weird or even bad for skiing, just because you have a mind of your own.
On the web, they make a point of miss-spelling my nickname to try and ridicule me (I can do that fine myself, thankyouverymuch). If a name is hard to spell, copy-paste it, right? Lack of personal respect can never lend credibility to what you have to say, however heartfelt or well-intended.
OK, about tme then.
I'm back from a week of skiing. The Noords Festival in Reit im Winkl, Germany. Packed with skating tours and lesson, and I even took a classic lesson I sortof enjoyed. It's still not all for me, but at least I know I can sortof make forward progress and at times get my movements roughly in tune. I see it as a change of pace when I want to be out there, but take a break from skating. In weeks such as last week, I can ski until I drop, just too good to be out there. Next day can be a bit hard then.
In the races I didn't fare as well as I'd hoped. Not that I was all prep'd and fit for it, not at all. I just hoped my improved technique owuld get me to the finish line somewhat quickly. Turns out, I lack muscle endurance to stand up steadily, let alone ski properly, when I attempt race speed. The 7.5km skate race felt like a marathon after a beer drinking session. Not that I've ever tried that.
The sprint races were pretty fun, just the soft fresh snow doesn't exactly favor my stature and overweight. Again, it was fun anyway.
The 20km skate "marathon" was really tough on me. More soft snow, and lots falling as we struggled alone. My skis sank way deep each half-stride, where I saw lighter built racers just glide along, which made me quite jealous. I was skiing non-stop (after for some breathers on the big hill) for 93 minutes though, a new first.
Now home, I trying again to pick up my training. Just finish a pre-lunch jog, after having attended the 2 track practices already this week. It feels good, in the tiring way. Planning to get a bike ride in this afternoon, and some skating (slow inlines and poles) tonight. Tomorrow more cycling. Unique for me, but it will need to become normal. Thursday I rode my bike to work as usual, just with a 50km+ detour to pick up something in The Hague. You don't know how out of shape yo are, until you do something that used to be almost daily routine. Yep, very much out of shape. Still, it felt good in the degrading kind of way. Reason more to get fit.
Although I'm no Lars Berger nor will I ever be, I am satisfied with my skating progress on snow. I've found (outside the racing that is) some better balance, and my climbing seems to be quicker and more efficient. I learned for the first time to make a side slip at (some) speed without long snowplowing first.
I still suck at pretty much everything but straight line flatland skiing. Turns, downhilling, bad side poling, etc. Quite content on my freeskating efficiency though, I found myself just leaving the poles hanging in the air, relaxed following other that were poling their way forward, even on steep hills. That suits me well, as I'm all-legs anyway, and they're certainly more used to intensity sports. My long twiggs for arms will need serious weight lifting to put any real pressure on the poles. My abs barely give me a sit-up, let alone an abs workout. No idea how that has gone so bad, pushups never went away as badly.
23 December 2009
Amazing! Snow in Holland , and lots of it!
Leading into the weekend, we had some snow. Unusual about it: the temps were actually be low freezing, so it remained on the ground.
I started out doing some skating (and much more crahsing) on 4-5cm snow over asphalt, just where it seemed to have piled up a bit due to wind vorteces. This marked the first skiing I did on home soil, actually on the way to work.
Friday we got some more, and I cashed some more, although at times I was skating just fine, albeit carefully to not scrape pavement too often.
Saturday, I took the train to some hilly forrests (Kaapse Bossen) reported to have good XC skiing snow. They didn't, even after additional snow. At least, for the skating I do. Messy trails. Just the wheel chair accessible walking route (as tame as it gets in hilly forrest) offered pretty reliable snow cover, and relatively few crashes from hitting the soil underneith. A bit of a let down, for hours at -8C.
Then, Sunday. Great snow coming down. I only went out the afternoon, to a recreational area I know well from having grown up nearby, and cycling the lame trails there a lot. A hellish half-hour bike ride to get there, this country is just not set up for 8-10" dumps during daylight.
There was TOO MUCH snow for decent skiing. One with forrest side path, where people at times walk over, I got down to being decently skiable after hours, by the time I was too tired to really take advantage and work on my technique.
At night I went out again, a little park near my house. I left the house, DOWNTOWN Rotterdam, ON SKIS. I skied to the park quite easily. Crazy fast side walk conditions. I got the same at the park. The kids having Christmas holiday ensured lots of sleighing action had taken place during daylight. The little (non-Dutch people wouldn't npotice them) hills were in tip-top condition this time. I found myself skating at full power, just like in Austria or Switzerland on the best of groomed trails. A wide cycle path transversing the park lined with street light was great for practicing straight line skiing. Not one crash from suddenly haltin skis this time. Skiing in Holland!
When I could no more, I added about another hour of catching breath and skiing some more. Words do not descibe it.
Monday after work, I went to the park again, again on skis out of the door.
Conditions were slower it seemed, but cover was still good or better. A bit too loose again even, as we had been blessed with a bit more snowfall still. I didn't manage more than 1.5 hours or so, I was just BEAT from the 2 days before. Too beat to get proper sleep even.
Thurday I didn't ski although surely conditions would have been OK. Wednesday markt the start of my 10-day leave, but I'm at home, trying to get rested.
I'm torn between booking a flight for tomorrow to go to the snow, and just getting a break from it. I may have gotten an overload of skiing, and don't want to be put off by it. I also have a week booked for the last week of January.
Gear :
I did most of the skiing on my Atomic Pro Skate skis. Sounds fancy, but really they are the cheapest skate skis Atomic offered in 2007-2008 or so. I got them at an eBay auction for a joke. The matching Pilot bindings cost me the same, to give you an idea.
Slightly wider than the fanicer Atomic I've got, and 190cm for the largest size vs. 192cm. The base is of lower quality, and for the better. Because the first attemps to ski, wrecked the base beyond repair. Yet, the skiing remained acceptable, to my surprise. Only on really nice snow, my Atomic Race Skates seemed to be a tad nicer/faster.
Somehow, the Pro's seem to be really natural feeling. Taking turns feels easy. Or maybe my technique and guts have improved since I last skied earlier this year.
Anyway, I love(d) these skis. They are wrecked, although they still "ski". I think I'm going to try and fine more of them. As I get better at skiing, this pair may still have a purpose for the increasingly stupid skiing I might do.
Perhaps I just got lucky to get a pair of skis perfectly tuned to my (over)weight, but I'm going to try and find more of them. Something about dirt cheap skis that work...
I started out doing some skating (and much more crahsing) on 4-5cm snow over asphalt, just where it seemed to have piled up a bit due to wind vorteces. This marked the first skiing I did on home soil, actually on the way to work.
Friday we got some more, and I cashed some more, although at times I was skating just fine, albeit carefully to not scrape pavement too often.
Saturday, I took the train to some hilly forrests (Kaapse Bossen) reported to have good XC skiing snow. They didn't, even after additional snow. At least, for the skating I do. Messy trails. Just the wheel chair accessible walking route (as tame as it gets in hilly forrest) offered pretty reliable snow cover, and relatively few crashes from hitting the soil underneith. A bit of a let down, for hours at -8C.
Then, Sunday. Great snow coming down. I only went out the afternoon, to a recreational area I know well from having grown up nearby, and cycling the lame trails there a lot. A hellish half-hour bike ride to get there, this country is just not set up for 8-10" dumps during daylight.
There was TOO MUCH snow for decent skiing. One with forrest side path, where people at times walk over, I got down to being decently skiable after hours, by the time I was too tired to really take advantage and work on my technique.
At night I went out again, a little park near my house. I left the house, DOWNTOWN Rotterdam, ON SKIS. I skied to the park quite easily. Crazy fast side walk conditions. I got the same at the park. The kids having Christmas holiday ensured lots of sleighing action had taken place during daylight. The little (non-Dutch people wouldn't npotice them) hills were in tip-top condition this time. I found myself skating at full power, just like in Austria or Switzerland on the best of groomed trails. A wide cycle path transversing the park lined with street light was great for practicing straight line skiing. Not one crash from suddenly haltin skis this time. Skiing in Holland!
When I could no more, I added about another hour of catching breath and skiing some more. Words do not descibe it.
Monday after work, I went to the park again, again on skis out of the door.
Conditions were slower it seemed, but cover was still good or better. A bit too loose again even, as we had been blessed with a bit more snowfall still. I didn't manage more than 1.5 hours or so, I was just BEAT from the 2 days before. Too beat to get proper sleep even.
Thurday I didn't ski although surely conditions would have been OK. Wednesday markt the start of my 10-day leave, but I'm at home, trying to get rested.
I'm torn between booking a flight for tomorrow to go to the snow, and just getting a break from it. I may have gotten an overload of skiing, and don't want to be put off by it. I also have a week booked for the last week of January.
Gear :
I did most of the skiing on my Atomic Pro Skate skis. Sounds fancy, but really they are the cheapest skate skis Atomic offered in 2007-2008 or so. I got them at an eBay auction for a joke. The matching Pilot bindings cost me the same, to give you an idea.
Slightly wider than the fanicer Atomic I've got, and 190cm for the largest size vs. 192cm. The base is of lower quality, and for the better. Because the first attemps to ski, wrecked the base beyond repair. Yet, the skiing remained acceptable, to my surprise. Only on really nice snow, my Atomic Race Skates seemed to be a tad nicer/faster.
Somehow, the Pro's seem to be really natural feeling. Taking turns feels easy. Or maybe my technique and guts have improved since I last skied earlier this year.
Anyway, I love(d) these skis. They are wrecked, although they still "ski". I think I'm going to try and fine more of them. As I get better at skiing, this pair may still have a purpose for the increasingly stupid skiing I might do.
Perhaps I just got lucky to get a pair of skis perfectly tuned to my (over)weight, but I'm going to try and find more of them. Something about dirt cheap skis that work...
13 October 2009
Some good news!
After all the messing with my right ankle (pain when running) I seem to have figured it out 75% or so.
I have flat feet. Huge, I knew that, but apparently my arch can't support my weight anymore (95kg not too long ago). The causes severe pronation, and apparantly I only notice it as ankle pain (it moves a lot inward).
I bought some €80 insoles. Really stiff, high arch support. There are meant for racket sports, very rough surface (need slippery socks), but they seem to fit me well.
All at once, much less ankle pain!!
The next step was to buy some Saucony Stabil-SC shoes, for severe over-pronators. I think they really work, but I have yet to find the perfect insole for them. A thick, huge support insole seem "too much" correction, I get strained shins/calfs. Without a supporting insole, I distinctly feel the arch collaption, like a rope bridge.
Anyway, since a few weeks, I am able to show up for Tuesday and Thursday running practices, distance track team. I don't yet feel comfortable to join the long distance road group, afraid of injury (and boredom).
I can't say my time are improing, but at least I feel pretty OK by the end of a practice, rather than hurtfully impaired before we get to the main program.
I find that I can be surprisingly smooth running near the end of a practice session, even with long escalator intervals (18 metres up from a river tunnel).
Yesterday after 10PM I managed to drag myself outside and do a sort of fartlek run of 25 mins total. There is this bridge 3 mins from my house, 5-6m tall, with grass lawn on the side. there may be some dog activity there, but the grass is short and the lighting sufficient. Next time I'll have to wear my SpeedCross shoes there. Great ankle stability training. And, I can do short hill bounding intervals up the tallest steepest slope. Many little trees littered over the lawn, to make an imaginary winding running course. It's not much, but better than nothing. Hope to go there more often.
I'm looking to get some snow end Jan/early Feb. Hopefully contest the Dutch Nationals this time, the real race. i won the men's non-race this year, behind the first lady...
I don't foresee a wintertri happening this winter (always postponing), but I don't feel bad about it. I am progressing, and hope to include more cycling and skating into my life over this winter.
I have flat feet. Huge, I knew that, but apparently my arch can't support my weight anymore (95kg not too long ago). The causes severe pronation, and apparantly I only notice it as ankle pain (it moves a lot inward).
I bought some €80 insoles. Really stiff, high arch support. There are meant for racket sports, very rough surface (need slippery socks), but they seem to fit me well.
All at once, much less ankle pain!!
The next step was to buy some Saucony Stabil-SC shoes, for severe over-pronators. I think they really work, but I have yet to find the perfect insole for them. A thick, huge support insole seem "too much" correction, I get strained shins/calfs. Without a supporting insole, I distinctly feel the arch collaption, like a rope bridge.
Anyway, since a few weeks, I am able to show up for Tuesday and Thursday running practices, distance track team. I don't yet feel comfortable to join the long distance road group, afraid of injury (and boredom).
I can't say my time are improing, but at least I feel pretty OK by the end of a practice, rather than hurtfully impaired before we get to the main program.
I find that I can be surprisingly smooth running near the end of a practice session, even with long escalator intervals (18 metres up from a river tunnel).
Yesterday after 10PM I managed to drag myself outside and do a sort of fartlek run of 25 mins total. There is this bridge 3 mins from my house, 5-6m tall, with grass lawn on the side. there may be some dog activity there, but the grass is short and the lighting sufficient. Next time I'll have to wear my SpeedCross shoes there. Great ankle stability training. And, I can do short hill bounding intervals up the tallest steepest slope. Many little trees littered over the lawn, to make an imaginary winding running course. It's not much, but better than nothing. Hope to go there more often.
I'm looking to get some snow end Jan/early Feb. Hopefully contest the Dutch Nationals this time, the real race. i won the men's non-race this year, behind the first lady...
I don't foresee a wintertri happening this winter (always postponing), but I don't feel bad about it. I am progressing, and hope to include more cycling and skating into my life over this winter.
22 March 2009
Return of the slacker : first proper run in 7 months
See my August 21st 2008 entry? I did a similar run yesterday, totaling the same.
Since August, I've been attending some track trainings, but never done long solo runs. Twice a 2x3km to a mate where I'd have a long break, otherwise nothing.
Out, around the island, and back the same route. 10.2km in 50min06s.
I ran both as slow as I can bear, and as fast as I can breath. All landing on the heels, at times focussing to be smooth, which seemed to only cost more energy.
I stopped only for a few traffic lights, and to quickly stretch atop the second bridge.
Usually when I run 10k's (I never did more), I get in trouble on the way home. Only along the water after the island I was strugling (some fat guy overtaking and leaving me), but after the island look I got in a nice rythm, actually aerobically comfortable. I could have run a couple k's longer at that pace, although my left thigh was complaining a bit.
Today: oddly, no soreness. I took it easy though.
Glad I managed a "non-stop" 10km again, and losing only 5min over my ancient PB, without trying to go fast for a second.
On another note : I may have found a couck. Residing across an ocean, but he seems to know his stuff. Hope to confirm a deal soon. I still really want to get in shape, and I need someone to make my schedules to reach that.
There will be lots of (b)logging if I do half the hours I'm hoping for, and reporting on only half of that :-)
Keep believing,
J
Since August, I've been attending some track trainings, but never done long solo runs. Twice a 2x3km to a mate where I'd have a long break, otherwise nothing.
Out, around the island, and back the same route. 10.2km in 50min06s.
I ran both as slow as I can bear, and as fast as I can breath. All landing on the heels, at times focussing to be smooth, which seemed to only cost more energy.
I stopped only for a few traffic lights, and to quickly stretch atop the second bridge.
Usually when I run 10k's (I never did more), I get in trouble on the way home. Only along the water after the island I was strugling (some fat guy overtaking and leaving me), but after the island look I got in a nice rythm, actually aerobically comfortable. I could have run a couple k's longer at that pace, although my left thigh was complaining a bit.
Today: oddly, no soreness. I took it easy though.
Glad I managed a "non-stop" 10km again, and losing only 5min over my ancient PB, without trying to go fast for a second.
On another note : I may have found a couck. Residing across an ocean, but he seems to know his stuff. Hope to confirm a deal soon. I still really want to get in shape, and I need someone to make my schedules to reach that.
There will be lots of (b)logging if I do half the hours I'm hoping for, and reporting on only half of that :-)
Keep believing,
J
09 March 2009
Another 52 weeks
Hi all,
Obviously, I didn't make it.
Well, not taking tart in a Winter Traithlon.
I did "win" the Dutch non-championships race on the Ramsau WorldCup course, sans real hills.
In January, I enjoyed 7 days on snow there. February, another 8 days in the Leutasch/Seefeld region.
My total of snow days now stands at 24. I no longer am a pityful rookie that doesn' know how to go from standstill to forward movement, or to keep from sliding down a hill - backwards.
Coming out of Davos, December '07, I didn't quite have the progress I would have wanted. COuld barely climb, and shitted my pants on the slighted sight of a downslope.
Arriving in Ramsau, Austria, I skipped the opening classic lesson (and all the following). Went for some pure XCsperience, checking out some local trails.
Testing my new Salomon Equipe 10 skate skis. I found them to make it easy to make a turn, albeit in my usual V-slide. At least crashing was becoming optional rather than a given.
The skate lessons (part of the VasaSport Dutch Champs program) were good, but I learned most from doing longer tours, and dozens of repeats on too-tough-for-me hills. I still struggled with fast downhills, finding them just way scary. I worked on that though, and made (some) progress.
By the end of the Ramsau week, I had won a medal (being the fastest man (8th) to not take part in the real skate nationals. Of those who took part in anything, that is.
Oh, and a girl beat me actually. A fit one though, reigning European Champ of sorts.
My own fitness was still pityfull though. Running has been scarce.
So, I made it up maybe 10 vertical meters, before needing a breather. Chasing Kazakhstan national team members helped keep the speed up, but didn't nett me more meters per effort.
All in all, Ramsau was a great re-acquaintance with snow. I learned (mostly myself) to get up some of the steeper hills that XC courses can throw in my way. In Davos, I struggled like an elephant on a green soaped waterslide. In Ramsau, I worked to get my steps up a particularly steep WC hill down to 20. The national champ, did it in 14... Number 2 in 16, numkber 3 in 15. NOt sure anyone in the main feature ever took 20, but I had a goal set. Some day, I want to fly up that little bugger in 13 or less steps, without really forcing it.
Arriving in Leutasch, we were treated to lots of snow, and often soft trails. Careful with the poles. I got to improve my feel on the skis, a lot. Lots of hills, and zero lessons, made it about the steepest learning curve I'd had since snow day 1.
Braking and downhills got better and better. Loving the Salomons. Many crashes, resulting in only minor injuries, oddly added to my confidence.
Stepping through turns is still one of my weaker points, but doesn't really cost me a lot of time compared to my climbing or endurance and wax speed.
Join me! Sub-optimal phone cam angle. Care for your neck:
Better recording, not upside down. Head bands work for phones!
Nice downhill:
A few more on YouTube itself. I'm Cloxxki there.
No WorldCup grace, just yet. Well, just blind rage on skis really. But, I'm making it up the hill, in somewhat of a hurry (near max effort really). In Ramsau, I was definately less agile. In Davos, I would have looked for other routes to the summit.
So, progress, yeah!
Still no luck finding a coack. Even the world class wintertriathlete that lead the Ramsau groups didn't know anyone for me. And I really can't even get started by myself. All that can get me off my lazy ass now is a whole lot of snow, and a pair of skis.
My goals are far from being reached, but my progress, especially in speed and technique, hint me that I just may not end up the world's worst skier. It's clear I don't have natural motoric talent for this, but as I hoped and expected, I CAN learn this, with time. One day I WILL be proficient enough, to let my ski speed be a direct reflection of my physical fitness compared to the race winners, not my level of experience.
When I find a coach, and get working towards being the fittest man I ever was, I will not need to be a backmarker in wintertriathlon who loses another half hour on the ski leg.
Next year I hope to be ready to truly contest the Dutch Champs in skating. I did register this year, but back out for 2 reasons.
2- really sore left ankle, likely from bad edging technique (my right ankle was fine, but was my wrrry due to running pains)
1- the downhill after the steep uphill was actually steeper still, and ending in a right turn. I got down it safely 2 attempts in training, and crashed it many more times. After Leutasch, I may have been able to slide through it at semi-decent speed.
15km of non-stop racing though...a very long hour. I just was not that kind of athlete. Twice 7km on a city bike to work each day, and once in a while a running practice. That doesn't make a National XC racer, also not in Holland. Those guys were FIT! Half of the participants actually lived in snow countries.
Will I move to Austria? I just might, if the occasion presents itself to me...
Obviously, I didn't make it.
Well, not taking tart in a Winter Traithlon.
I did "win" the Dutch non-championships race on the Ramsau WorldCup course, sans real hills.
In January, I enjoyed 7 days on snow there. February, another 8 days in the Leutasch/Seefeld region.
My total of snow days now stands at 24. I no longer am a pityful rookie that doesn' know how to go from standstill to forward movement, or to keep from sliding down a hill - backwards.
Coming out of Davos, December '07, I didn't quite have the progress I would have wanted. COuld barely climb, and shitted my pants on the slighted sight of a downslope.
Arriving in Ramsau, Austria, I skipped the opening classic lesson (and all the following). Went for some pure XCsperience, checking out some local trails.
Testing my new Salomon Equipe 10 skate skis. I found them to make it easy to make a turn, albeit in my usual V-slide. At least crashing was becoming optional rather than a given.
The skate lessons (part of the VasaSport Dutch Champs program) were good, but I learned most from doing longer tours, and dozens of repeats on too-tough-for-me hills. I still struggled with fast downhills, finding them just way scary. I worked on that though, and made (some) progress.
By the end of the Ramsau week, I had won a medal (being the fastest man (8th) to not take part in the real skate nationals. Of those who took part in anything, that is.
Oh, and a girl beat me actually. A fit one though, reigning European Champ of sorts.
My own fitness was still pityfull though. Running has been scarce.
So, I made it up maybe 10 vertical meters, before needing a breather. Chasing Kazakhstan national team members helped keep the speed up, but didn't nett me more meters per effort.
All in all, Ramsau was a great re-acquaintance with snow. I learned (mostly myself) to get up some of the steeper hills that XC courses can throw in my way. In Davos, I struggled like an elephant on a green soaped waterslide. In Ramsau, I worked to get my steps up a particularly steep WC hill down to 20. The national champ, did it in 14... Number 2 in 16, numkber 3 in 15. NOt sure anyone in the main feature ever took 20, but I had a goal set. Some day, I want to fly up that little bugger in 13 or less steps, without really forcing it.
Arriving in Leutasch, we were treated to lots of snow, and often soft trails. Careful with the poles. I got to improve my feel on the skis, a lot. Lots of hills, and zero lessons, made it about the steepest learning curve I'd had since snow day 1.
Braking and downhills got better and better. Loving the Salomons. Many crashes, resulting in only minor injuries, oddly added to my confidence.
Stepping through turns is still one of my weaker points, but doesn't really cost me a lot of time compared to my climbing or endurance and wax speed.
Join me! Sub-optimal phone cam angle. Care for your neck:
Better recording, not upside down. Head bands work for phones!
Nice downhill:
A few more on YouTube itself. I'm Cloxxki there.
No WorldCup grace, just yet. Well, just blind rage on skis really. But, I'm making it up the hill, in somewhat of a hurry (near max effort really). In Ramsau, I was definately less agile. In Davos, I would have looked for other routes to the summit.
So, progress, yeah!
Still no luck finding a coack. Even the world class wintertriathlete that lead the Ramsau groups didn't know anyone for me. And I really can't even get started by myself. All that can get me off my lazy ass now is a whole lot of snow, and a pair of skis.
My goals are far from being reached, but my progress, especially in speed and technique, hint me that I just may not end up the world's worst skier. It's clear I don't have natural motoric talent for this, but as I hoped and expected, I CAN learn this, with time. One day I WILL be proficient enough, to let my ski speed be a direct reflection of my physical fitness compared to the race winners, not my level of experience.
When I find a coach, and get working towards being the fittest man I ever was, I will not need to be a backmarker in wintertriathlon who loses another half hour on the ski leg.
Next year I hope to be ready to truly contest the Dutch Champs in skating. I did register this year, but back out for 2 reasons.
2- really sore left ankle, likely from bad edging technique (my right ankle was fine, but was my wrrry due to running pains)
1- the downhill after the steep uphill was actually steeper still, and ending in a right turn. I got down it safely 2 attempts in training, and crashed it many more times. After Leutasch, I may have been able to slide through it at semi-decent speed.
15km of non-stop racing though...a very long hour. I just was not that kind of athlete. Twice 7km on a city bike to work each day, and once in a while a running practice. That doesn't make a National XC racer, also not in Holland. Those guys were FIT! Half of the participants actually lived in snow countries.
Will I move to Austria? I just might, if the occasion presents itself to me...
20 September 2008
2 steps forward, 1 step back
Did I use that title before?
Lots has happened since the last post.
I joined the local (quite active) track&field club. The mid-speed longer distance road running group. I went on 4 training evenings with them, which was fun, and seemed to have my running makes large leaps forward.
However, already before this, there was a silly seemingly innocent incident on a sports day, where I jumped into an Olympic long jump sand pit. It was like beore I did it, that I was going to hurt myself, but then, I could not help myself. My right ankle's been sensitive since. Least so in the middle of a running practice, when properly warmed up.
As a kid, til I was 12 or so, I did track&field too. I remember it as something I'd always limp home from, perhaps even my right ankle yes.
Last winter XC skiing in Davos, on a simple first day uphill I slipped, and my same ankle hrt badly since then. A few hours rest could help, for a moment of two, but I did miss out on some precious snow hour because of this.
I've come to the conclusion that this ankle had just since my childhood been my alternative Achilles' heel.
Now I skipped some running practices, hoping the ankle will mend itself, but it's testing my patience now.
Bought some really nice shoes over the past months, to focus my atention on something running :
- Web buy : Fresh Asics Landreth 4's, I had 2's which are done
- Saucony Grid Tangent 3's, to encourage pose technique running, which aids my speed so much. Ran them shortly, and they're just light feeling, less energy sucking.
- Saucony ProGrid Exodus. From the web, because it was so well reviewed, editior's choice. $80 in stead of $100 and EUR120. Extremely nice product, and barely heavier than my Landreths, 15g each.
- Also from last mentioned web buy : Mizuno Kaze 2 cross-country (and track and indor) spikes. $28 on clearnace, a joke for such a nice product.
I do intend to so some XC running the coming years. The track trianing with the group was fun, I'll try to set PB times on some distances once in a while to log my progess.
On the Landreths, running my new forefoot landing, I did a 407m lane 2 lap in 1m15, on the last training. No max effort, just a quick lap to have some fun with warm painfree ankles. Once at peak fitness, a lap will have to go under 60s I suppose, like 5s. Good XCers should manage that? And I take longer strides :-)
The Tangents will be to help me improve techique, and help me run a quick 10km should I enter one. A good 100g less per foot than the super-cushy landreths, but supposedly better for forefood landing.
The Xodus are to have another pair of stable shoes, and the option to take it offroad.
It will be fun to fine the optimal use for the Mizuno's :-)
Lots has happened since the last post.
I joined the local (quite active) track&field club. The mid-speed longer distance road running group. I went on 4 training evenings with them, which was fun, and seemed to have my running makes large leaps forward.
However, already before this, there was a silly seemingly innocent incident on a sports day, where I jumped into an Olympic long jump sand pit. It was like beore I did it, that I was going to hurt myself, but then, I could not help myself. My right ankle's been sensitive since. Least so in the middle of a running practice, when properly warmed up.
As a kid, til I was 12 or so, I did track&field too. I remember it as something I'd always limp home from, perhaps even my right ankle yes.
Last winter XC skiing in Davos, on a simple first day uphill I slipped, and my same ankle hrt badly since then. A few hours rest could help, for a moment of two, but I did miss out on some precious snow hour because of this.
I've come to the conclusion that this ankle had just since my childhood been my alternative Achilles' heel.
Now I skipped some running practices, hoping the ankle will mend itself, but it's testing my patience now.
Bought some really nice shoes over the past months, to focus my atention on something running :
- Web buy : Fresh Asics Landreth 4's, I had 2's which are done
- Saucony Grid Tangent 3's, to encourage pose technique running, which aids my speed so much. Ran them shortly, and they're just light feeling, less energy sucking.
- Saucony ProGrid Exodus. From the web, because it was so well reviewed, editior's choice. $80 in stead of $100 and EUR120. Extremely nice product, and barely heavier than my Landreths, 15g each.
- Also from last mentioned web buy : Mizuno Kaze 2 cross-country (and track and indor) spikes. $28 on clearnace, a joke for such a nice product.
I do intend to so some XC running the coming years. The track trianing with the group was fun, I'll try to set PB times on some distances once in a while to log my progess.
On the Landreths, running my new forefoot landing, I did a 407m lane 2 lap in 1m15, on the last training. No max effort, just a quick lap to have some fun with warm painfree ankles. Once at peak fitness, a lap will have to go under 60s I suppose, like 5s. Good XCers should manage that? And I take longer strides :-)
The Tangents will be to help me improve techique, and help me run a quick 10km should I enter one. A good 100g less per foot than the super-cushy landreths, but supposedly better for forefood landing.
The Xodus are to have another pair of stable shoes, and the option to take it offroad.
It will be fun to fine the optimal use for the Mizuno's :-)
21 August 2008
Slow, but long!
Only one day rest this time, 49 hours after the last run, I was out again. Still sore, really. At first I though it might turn out a short run...or a long walk back.
I kept my cool though, didn't overcook.
10.22km (my roommate's now usual lap, I just cut some street corners shotrer)
49m48 (longest solo without extensive walking in 10 or 12 years)
12.31kph average
2 bridges, but overall better pavement.
I took a short break after 24min16, just before commencing the second bridge. My right ankle was feeling funny, so I really took my time stretching, while I also cuaght my breath.
Bad decision : wearing hip no-ankle socks. My footsoles will be all blister tomorrow, I'm afriad. Next time it's cheap cycling socks again. Socks felt like they creaped up, while they really didn't. Just creating lots of friction.
In the last couple hundred meters I practiced tip-toeing again, and it was sooo much faster. Just my legs are deeefinately not up for it yet.
My trianing is going somewhere, quite slowly!
18 August 2008
One week further already, just did another run...
A week with just my usual short bike commutes, and a bit of socializing. Hard work at times. And I can only really work out with a good dose of Ventolin, so no races to look forward to, to train for.
9.36km (~+2.5), 46min11 (+14min), 12.18kph (~-0.4).
Totally different route, and I pauzed halfway to take a breath for a couple minutes, but otherwise non-stop. To me, that's quite good, all (extra pounds) considering.
When I was 18 or 19, 12 years ago, I did (as I remember it) 10km every day, always a record attempt. I was 8kg lighter, and took 45mins at max effort. A cycling "career" was in between then and now, but still, odd how relatively easy it goes.
Relatively I say, as my intended pace on such distances is +5kph. Less and I won't stand a chance in winter triathlon or even regular XC.
Perhaps what got me through it tonight was that I was NOT pushing myself to go as fast as possible. Odd you may think, but usually I cannot be bothered to run sub-maximal.
I was messing around with my breathing some, at time I had to catch back up to not get stuck walking, but I managed.
Seriously contemplated going for ~12km already today, but when I tried to complete the 2nd half in the same time as the 1st, when it was alrteady too late, I pretty much cut off my legs, and called it quits. There will be other chances, I think.
Oh my shoes lately are Asics Landreth 4's, still with laces for now, and the usual Fisher replacement sole for extra support. Like the shoes aren't there, I suppose that's as good as it gets.
I tried for the first time tonight the pro runners technique of landing on the forefoot, tapping the heels, and then springing off again. It felt realy awkward, seemed really fast for the same heartrate (there's hope), but it also felt like I was going to injure myself within a few kms. Hopefully, I'll get the hang of that before the winter comes.
I'm still looking for a coach who'll take my money for getting me on track. Who some someone for such a job?
9.36km (~+2.5), 46min11 (+14min), 12.18kph (~-0.4).
Totally different route, and I pauzed halfway to take a breath for a couple minutes, but otherwise non-stop. To me, that's quite good, all (extra pounds) considering.
When I was 18 or 19, 12 years ago, I did (as I remember it) 10km every day, always a record attempt. I was 8kg lighter, and took 45mins at max effort. A cycling "career" was in between then and now, but still, odd how relatively easy it goes.
Relatively I say, as my intended pace on such distances is +5kph. Less and I won't stand a chance in winter triathlon or even regular XC.
Perhaps what got me through it tonight was that I was NOT pushing myself to go as fast as possible. Odd you may think, but usually I cannot be bothered to run sub-maximal.
I was messing around with my breathing some, at time I had to catch back up to not get stuck walking, but I managed.
Seriously contemplated going for ~12km already today, but when I tried to complete the 2nd half in the same time as the 1st, when it was alrteady too late, I pretty much cut off my legs, and called it quits. There will be other chances, I think.
Oh my shoes lately are Asics Landreth 4's, still with laces for now, and the usual Fisher replacement sole for extra support. Like the shoes aren't there, I suppose that's as good as it gets.
I tried for the first time tonight the pro runners technique of landing on the forefoot, tapping the heels, and then springing off again. It felt realy awkward, seemed really fast for the same heartrate (there's hope), but it also felt like I was going to injure myself within a few kms. Hopefully, I'll get the hang of that before the winter comes.
I'm still looking for a coach who'll take my money for getting me on track. Who some someone for such a job?
11 August 2008
Don't forget to celebrate minor victories
Another overdue report from your louzy excuse for a cross-country skier.
Work, life, moving homesm and not even TV, have been providing me with excellent excuses to not work out.
I do like how I now commute twice 6.8km to work om my bike, I think I can tell the difference over 2x2km by my gut.
My roommate ran her first 10k+ today, so I had to do something too. I ended up copying her route, but skipping the ~3.6km across the brigdes around the Nothern Island. She's been doing this more considently then me, and she's carrying around a relatively smaller over-weight penalty than I :-)
I took 2 good inhales of Ventolin, I forgot those last week and got stck within 1km from home walking was all I could. Now I knew better, and only too a short breathing break at 12min. Or maybe it was my heart not feeling too hap about this running thing.
Of course my first goal is to match my roommate's non-stop route with the next 2 or 3 weeks. And before I'm properly fit, I should be able to round the island a second time before making it home well within the hour.
Toninght, I took 31m56, the longest almost non-stop I've run in half a year I think, one of my pre-breakfast runs before I got lazy and moved houses.
Work, life, moving homesm and not even TV, have been providing me with excellent excuses to not work out.
I do like how I now commute twice 6.8km to work om my bike, I think I can tell the difference over 2x2km by my gut.
My roommate ran her first 10k+ today, so I had to do something too. I ended up copying her route, but skipping the ~3.6km across the brigdes around the Nothern Island. She's been doing this more considently then me, and she's carrying around a relatively smaller over-weight penalty than I :-)
I took 2 good inhales of Ventolin, I forgot those last week and got stck within 1km from home walking was all I could. Now I knew better, and only too a short breathing break at 12min. Or maybe it was my heart not feeling too hap about this running thing.
Of course my first goal is to match my roommate's non-stop route with the next 2 or 3 weeks. And before I'm properly fit, I should be able to round the island a second time before making it home well within the hour.
Toninght, I took 31m56, the longest almost non-stop I've run in half a year I think, one of my pre-breakfast runs before I got lazy and moved houses.
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