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Tuesday, January 18, 2011

Progress Report #1

My running is progressing, though at a frustratingly slow rate.  I'm worried I am possibly overlooking something within the running program I have set for myself (training based around information from Phil Maffetone's The Big Book of Endurance Training and Racing).

The things I've changed thus far are;
  • My diet, I know try to balance may fats, I've drastically reduced my carb and wheat intake and increased the amount green leaf vegetables, veggies, salads, nuts etc.  
  • I'm keeping my HR as close as possible to my estimated MAF limit of 142bpm, for the body of my run/walks.  
  • My runs/walks include a warm up and cool down of at least 15min, where I increase my HR slowly to around 140bpm. 
  • I run barefoot whenever possible, unless it's wet (which seems to be everyday lately).  
  • I concentrate on good form and breathing while running/walking (I do need to read more on both form and breathing techniques).   
During and after running I have noticed very minor to no pain in my feet, calves or legs.  This leads me to believe that I'm not running to far or too frequent and my form must be reasonably good.  Possibly I'm not running far enough or frequently enough to see early progress?  I plan to continue with what I'm doing till I either make progress or regress as per results from my MAF tests.  I will conduct another MAF this week, though at a shorter distance than my first due to the length of time it takes me to WALK 8 Km.   Feel free to comment on and discuss anything I have written here, I want and need to learn.

I hope to see some good results in the next couple of months as I would like to enter an Adventure Race towards the middle to later part of the year.  I have my eye on the...
ARA 18Hr Dark Side Championships
...I think though I have a long way to go before entering a race such as this and finishing it.  We need to have dreams and goals...this is mine!  

Thursday, January 06, 2011

2011 Goals!

I ran out 2010 mostly barefoot thanks to Born to Run.  This year I would like to set some goals, nothing too dramatic but definitely something that will keep the heart rate ticking over and the legs moving.

My 2011 Gaols

  1. Stick with the Maffetone program and continue to build a solid aerobic base
  2. Run, train and maybe race injury free all year, whilst nearly or very barefoot 
  3. Enter and finish at least 1 Adventure race
  4. Enter and finish at least 1 organised Trail run or road run
  5. Destroy my last 10K time, it was quiet a bad time even for me
  6. Stay true to a healthy diet and remain focused

I have chosen these as goals to keep me in check and avoid over training while still having something to strive for.  I should be able to complete all these goals and continue to build a solid aerobic base at the same time.  The first and last aren't really goals but a way to keep me on the right track and injury free.  Barefoot and injury free speaks for itself, if you've read Born to Run.  I chose 3 because I have always had a fascination with Adventure racing and like the ideas of cross training to stay motivated.  4 because I love to compete and although I would only be racing my heart rate, competition events excite me.  Finally 5 because of the disappointment of my first and only attempt of the 10K.  I have no idea of what time I will be capable of this year (still trying to build my aerobic base) so a time anywhere between 50min and 40min would be acceptable, preferably closer to 40min. 

This all means I have to progress from my current power walking pace to actual running!!!  Lets hope 2011 is filled with quiet roads and long trails, best of luck to all.   Go bare and keep running.