Hey Ladies!

Just getting CrossFit tips...these girls would totally kick my butt! After watching this I hit the gym hard...to see if I can do a pull up...it's been a while. I did 10, ha! I'll keep trying! ...get through the girl at first who obviously has a chip on her shoulder, the rest is cool!

running naked

As in running BAREFOOT. I wanted to post some good advice from Running Times that will help you decide if less is more.

Note that not every foot is meant unshod. Some people naturally heal strike and need the added protection and cushion that a running shoe provides.

Here's the test to see if you're a midfoot striker, ie: can possibly run in a minimalist shoe with training.

Jog in place for a few seconds barefoot to feel what it's like to land on the ball of your foot. Do this until it feels normal. Then start to run forward comfortably fast. See how far you can go before your heels start hitting the ground. Repeat for the distance of about 10 seconds without heel striking. After a few weeks of this practice, try running strides at 100%. If you unconsciously go back to heel striking, don't continue trying to develop a full-time midfoot strike. You work better as a heel striker.

The article goes on to give pointers on starting out. "Don't go too far too soon." AKA, just a few strides after your run in the first few weeks. "Don't go too fast too soon." Fast running puts a lot of strain on feet and legs, so easy jogging to start. --Running Times May 2010 p. 36-37.

As for me and my feet...
LOVIN" IT! Luckily, I spend a lot of time barefoot and have continued to do some conditioning barefoot since my college days enabling me to start out a little farther and faster. Tuesday I did a hilly treadmill run and Friday a 5k tempo run in my 5 Fingers. I also did some strength training "barefoot." My feet did feel a bit beat up after Friday and my legs were really sore...but it felt great! I haven't felt that in a while...so I know these shoes are working my feet and legs in a different way. I had to wear my normal sneakers the other days to give my feet a rest, but they felt weird and big and I wished I was wearing the Fingers!

Pocahontas on the fly

I couldn't wait to write out my review. I've had the Classics (originally I thought I wanted the Sprints because they're more diverse, but the store was out/I couldn't wait and now I'm happy 'cause these are so comfy and I would still take them hiking and swimming they hold on so well)since Thursday and have worn them twice. Friday I was stuck in the gym, but I got some weight lifting in and two quick miles. It took me about DOUBLE the amount of time to get the work done because everyone was gawking at my feet. I couldn't get two sets in without explaining again why I was walking around in water-socks. Everything felt great though. Squatting was amazing and felt so much better without all of the rear end cushion of a normal running shoe. The other plyometrics and core exercises I did also felt better, more controlled, balanced. My two miles on the 'mill felt just fine too.

TODAY I got to take these puppies for a spin outside. I ran a mile and a half to some trails and about 3 miles on those before heading back home. They say "take it slow" with these shoes as you get used to them. Well, now, that just ain't my style. The run felt great! I kind of felt like I'd developed super human powers...I caught myself thinking, "Oh, yeah, I can run barefoot wherever I want without feeling any pain." On the trail I did hit a couple of tough roots, but nothing painful. Hills were fun with the added traction offered by my actual toes! The mile and a half back home on the road started to feel a little sore, but pretty good overall. I'm going to enjoy these shoes and not really miss my old ones. Think you want a pair? I'll give you some good tips and advice I've read next post.

loved it

Training Log

ran it, LOVED it! just did the workout described below yesterday. I went out to a large park and turned my watch on to 4 mins. I ran the 5 x 4 mins. i didn't look at my watch, just repeated my mantra, "it's the effort, 5k effort." I think I did a pretty good job in judging my pace. I felt pretty smashed at the end, but probably could have done one more...just one. I really see how this is going to help my 5k though. I was actually training for a real race, rather than on the track or treadmill. I had ups and downs, corners, and people to get around. I'll probably do this one again in two weeks.


oh, and those Vibram 5 fingers...just BOUGHT THEM! My review will happen in a week or two.

Running Times

April's magazine had some good 5k workouts in it. One comment by Pete Magill really struck me. He coaches 1,000's of runners and usually takes them off the track for workouts. I've got to say, I LIKE my track and even though I'd always rather be outside, i LIKE my treadmill! I like the reassurance that I'm on pace, on time. Pete commented on this by describing two such runners who worried that leaving the oval might hurt their specific time goals. These two were running 19 min 5k and trying to get into the 18's. HUM...sound like anyone (me)? A few months after training with Pete one runner PRd with 16:40 and the other with 17:50!!!! So, maybe that treadmill is holding me back :)

Here's one of his workouts. I'm going to leave my comfy 400m tomorrow and race through the neighborhood.

This is a 5k specific workout and such workouts should be run once a week. This is a progression of sessions, so start where you think you are and move up as you train. All reps are followed by 3 mins jogging unless indicated. Oh, you should run these at your CURRENT 5k pace. Don't go too fast or too slow. When you finish you should feel like you could do a couple more. If you don't feel tired, you didn't go fast enough.

*5-10 x 1 min (2-min recovery)
*5 x 2 min
*5 x 3 min
*4 x 4 min
*5 x 4 min
*4 x 5 min
*5 x 5 min

Tomorrow I think I might start with the 5 x 4 or the 4 x 5. This will substitute for my normal mile repeats that I do on the treadmill (oh, the safety!). I've been warming up, running 3 x 1 mile repeats at 6 min mile (my goal pace) and a cool down. Pete commented that we should not be running our goal pace as we train, but running where we're at (which is more like 6:20 for me) and that in doing so we'll lower our times by conditioning properly.

April's magazine also had a big article on barefoot running. Took me back to my college days, when not only did we complete many workouts barefoot, by I got an A+ in Speech 101 for delivering a convincing piece on the topic. Anyway, I still take the shoes off from time to time and love to get my lightweights on for speed stuff. BUT now I'm eyeballing the

VIBRAM FIVEFINGERS

any opinions?

You're all going to LOVE me!

(your visual)

Here is my new and improved

Chocolate Zucchini Muffin

recipe

I'd already new and improved it before, but I've been playing in the kitchen and I even surprised myself with how healthy I could push this recipe and still have it taste AMAZING! I almost think it's better than the original, and one thing is for sure, it's a whole lot better for you!

Almost every ingredient has a delightful purpose and the remaining few, well...it IS a muffin, and as I've said before, you can't bake a salad...but I tried!

Here goes...
Chocolate Zucchini Muffins

2 c grated zucchini, with peel
¼ c canola oil
¼ c applesauce
1 Tbs soft butter (I'm wondering if you even need it at all???...I'll try next batch..I made another batch sans butter, turned out great so just skip it!)
6 heaping Tbs beet pureed*
1 egg
2 Tbs milled flaxseed + 3 Tbs water
3 Tbs Wheat Germ
1 tsp vanilla
2/3 c sugar
¼ c honey/agave
½ c sour milk (1 ½ tsp lemon juice to ½ c milk)
Blend until smooth
Add stirring:
1 tsp salt
1 tsp cinnamon
1 tsp baking soda
½ tsp baking powder
2/3 c cocoa
2 c whole wheat flour
½ c all purpose baking flour
Add ¾ c mini semi sweet chocolate chips

Pour into regular size muffin tin, sprayed with Bakers Joy (the spray with flour too). Bake at 325 for 18 - 20 mins or until firm to touch. According to my rough estimates, if you make a batch of 20-ish muffins, you'll get 113 calories/muffin and 2.5g fiber.

*Roast beets wrapped in foil at 350 for about an hour. Remove peel and cut into pieces. Puree in blender or food processor until smooth. Store in a zip lock bag and freeze for up to 2 months (divide into convenient amounts before freezing).

THESE muffins can also be stored in a air tight bag and frozen for a few months. They still taste DELISH!