Building A Better Bumblebee

mul21 wrote:
I don't know if you have access to a piece of equipment like this, but I've been doing these lately and have been amazed at the amount of work it forces upon the hamstrings in addition to it being very good for the core.  I've been using a 15 lb dumbbell to add to the degree of difficulty.  You can simulate this by using one of the inflatable balls and wedging your feet under a cabinet or something too.

So you just sort of plank diagonally, then? I could see how something like that would really stimulate the core.

No, you actually do what is essentially a reverse sit up.  It wrecks my hamstrings.  It kind of simulates a stiff legged deadlift, but with much less emphasis on the glutes.

mul21 wrote:No, you actually do what is essentially a reverse sit up.  It wrecks my hamstrings.  It kind of simulates a stiff legged deadlift, but with much less emphasis on the glutes.

Wow. I can see how that'd work areas of the core that are otherwise neglected. Probably great for posture, too.

I definitely stimulated some muscles yesterday because I am ridiculously sore. (Especially my shoulders. Yii!) It would probably have helped if I could have gotten out and walked today, but the weather and work schedule made it impossible. I plan to get out there tomorrow.

Why am I not surprised that you're registered for an event.  Sounds like a good choice...challenging but not to challenging.  Training with your wife sounds fun too!

Hope the rain and snow continue in the mountains...but diminish enough for you to get your training in.

nkrichards wrote:Why am I not surprised that you're registered for an event.  Sounds like a good choice...challenging but not to challenging.  Training with your wife sounds fun too!

Hope the rain and snow continue in the mountains...but diminish enough for you to get your training in.

Woot! Welcome back, Nancy! I peeked over at your blog (I swear, it was Doug's turn to clean up), and it sounds like you had a great time! I'm looking forward to reading more about your adventures.

Barefoot Run: 3.1 miles

Weather: Overcast and cool. 41° Gear: Bare feet, lightweight pants, long-sleeved T, jacket, hat, gloves (shed).

Barefoot runs are like a reset button for my body. There's something about removing all artifice from motion that allows my body to relocate its center and get back in sync. Today was no exception to that.

The weather cooperated, with temperatures finally out of the 30s and a break in the steady rain we've been having for the past several days. I hit the right clothing combination and was mostly not distracted by the wet, chilly pavement.



I worked to keep my HR down with some success (aside from a startling strap glitch that gave me a HR of 177). It also helped that I started feeling calm, with a standing HR of 54. The run felt good, and I was surprised when I saw that I ran nearly even splits every mile. (10:42, 10:43, 10:45) Guess I found a rhythm.

Average HR for entire run: 145

My feet were happy enough after the fact to pose for a portrait.

Mark B wrote:

mul21 wrote:No, you actually do what is essentially a reverse sit up.  It wrecks my hamstrings.  It kind of simulates a stiff legged deadlift, but with much less emphasis on the glutes.

Wow. I can see how that'd work areas of the core that are otherwise neglected. Probably great for posture, too.

I definitely stimulated some muscles yesterday because I am ridiculously sore. (Especially my shoulders. Yii!) It would probably have helped if I could have gotten out and walked today, but the weather and work schedule made it impossible. I plan to get out there tomorrow.

That's an excellent machine for strengthening the back muscles (I think they're called 'phase muscles') that run along both sides of the spine and the lower back.  Just excellent.

ounce wrote:

Mark B wrote:

mul21 wrote:No, you actually do what is essentially a reverse sit up.  It wrecks my hamstrings.  It kind of simulates a stiff legged deadlift, but with much less emphasis on the glutes.

Wow. I can see how that'd work areas of the core that are otherwise neglected. Probably great for posture, too.

I definitely stimulated some muscles yesterday because I am ridiculously sore. (Especially my shoulders. Yii!) It would probably have helped if I could have gotten out and walked today, but the weather and work schedule made it impossible. I plan to get out there tomorrow.

That's an excellent machine for strengthening the back muscles (I think they're called 'phase muscles') that run along both sides of the spine and the lower back.  Just excellent.

Excellent, also, if your taste in fashion leans toward spandex and capes.

Mark B wrote:

ounce wrote:

Mark B wrote:

mul21 wrote:No, you actually do what is essentially a reverse sit up.  It wrecks my hamstrings.  It kind of simulates a stiff legged deadlift, but with much less emphasis on the glutes.

Wow. I can see how that'd work areas of the core that are otherwise neglected. Probably great for posture, too.

I definitely stimulated some muscles yesterday because I am ridiculously sore. (Especially my shoulders. Yii!) It would probably have helped if I could have gotten out and walked today, but the weather and work schedule made it impossible. I plan to get out there tomorrow.

That's an excellent machine for strengthening the back muscles (I think they're called 'phase muscles') that run along both sides of the spine and the lower back.  Just excellent.

Excellent, also, if your taste in fashion leans toward spandex and capes.

We have to adjust our spandex for the new open carry law.

So are you saying happy and free tootsies are the key towards keeping the baseline?

ounce wrote:So are you saying happy and free tootsies are the key towards keeping the baseline?

If by "baseline" you mean what I'd describe as "recentering," I'd say yes.

If nothing else, running barefoot is a great form drill. You have to run gently, without overstriding and with a faster turnover. I'm usually right around 180 (and sometimes even higher) when I'm barefoot. It happens without thinking about it. It's a natural cadence. I probably don't look like an olympian as I pitter-pat along with those little steps, but oh well.

I've found that weekly barefoot outings can help keep my form centered even if my other runs are in shoes. That strategy worked well for me when I was getting ready for the Mount Hood 50 (miler) back in 2013. So it's going to be in my playbook this year as I get ready for our summer adventures.

That said, I need to find some road shoes, pronto. I found last year that I can't really manage hills or extended distances in the sandals, and the model of Altras that I used in 2013 (the Instinct 1.5) has been replaced several times over with new-and-"improved" versions. They're up to the 3.5 now! I tried on the 3.0s and didn't buy them because of how they fit. I'm hoping the new iteration has a bit more room for the fifth metatarsal of my freaky feet. We'll see.

Well, this was a pleasant surprise.



I'd been told by a shoe store in Portland that the Instinct 3.5 hadn't shipped to stores yet, so I had no expectation when we walked into our local Fleet Feet store in Vancouver just to see what they had in stock. Staring me straight in the face? Yup. The 3.5s.

Tried them on, and even though they should have been ridiculously big on me (they're 11.5s), they actually fit well. Yes, they're a tad long, but they give me enough room in the forefoot for my toes to splay out properly. I jogged in them a bit, and they didn't feel sloppy at all. I might have been able to go down to an 11, but they didn't have any.

This might have been a good thing, since they have gone to a straighter last with this shoe than their earlier version. Which means I need a bit more room to get the whole arc of my foot inside.



I like the slightly asymmetrical lacing, and I'm hopeful that they're use of mixed materials will allow greater durability of the upper, even if it does remind me a little bit of bowling shoes.

Alita also tried on a pair and was sold immediately.

Walk: 3 miles

Weather: Overcast and mild, about 50. Gear: Altra Instinct 3.5s

We just got our new shoes, and it wasn't pissing down rain like it has been lately, so Alita and I decided to go out and give 'em a try. We took a back route to the high school (it's a mile away) and then looped back around the long way (which was two miles).

The shoes felt fine, though I'm looking forward to settling into them a bit. The walk was also good, though I'm going to need to figure out how to speed up a little if I'm going to be able to match Alita's pace. She can move!

Just imagine you're dating.

I hope you mean dating Alita, because the shoes and I just broke up.

During our walk, I noticed some rubbing on the edge of my foot. It got worse later, and developed into a hot spot. Turns out there was a manufacturing defect that left a knot of thread in just the wrong spot. Grr!!!

Returned the shoes -- they agreed they were flawed -- and they have replacements on order, in both size 11 and 11.5, so I can compare.

Rather disappointed, but given how many miles these shoes can go, they need to not dig a hole in my foot every time I use them.

Mark B wrote:I hope you mean dating Alita, because the shoes and I just broke up.

During our walk, I noticed some rubbing on the edge of my foot. It got worse later, and developed into a hot spot. Turns out there was a manufacturing defect that left a knot of thread in just the wrong spot. Grr!!!

Returned the shoes -- they agreed they were flawed -- and they have replacements on order, in both size 11 and 11.5, so I can compare.

Rather disappointed, but given how many miles these shoes can go, they need to not dig a hole in my foot every time I use them.

You realize the person in China that manufactured that pair has been shipped to the Gobi Desert Re-Education Camp, don't you?

Sorry the shoes didn't work out...hope the replacement is satisfactory.  I'm still plugging away in Brooks Ravenna.  Every time I get a new pair I think about trying something new but "if it ain't broke don't fix it".  I don't want to risk an injury popping up if I try something a bit lighter.

Sounds like Alita will be a good training partner...hope you don't slow her down to much.

ounce wrote:

Mark B wrote:I hope you mean dating Alita, because the shoes and I just broke up.

During our walk, I noticed some rubbing on the edge of my foot. It got worse later, and developed into a hot spot. Turns out there was a manufacturing defect that left a knot of thread in just the wrong spot. Grr!!!

Returned the shoes -- they agreed they were flawed -- and they have replacements on order, in both size 11 and 11.5, so I can compare.

Rather disappointed, but given how many miles these shoes can go, they need to not dig a hole in my foot every time I use them.

You realize the person in China that manufactured that pair has been shipped to the Gobi Desert Re-Education Camp, don't you?

No, silly. Don't you realize that's where the factory is? You're so pre-Cultural Revolution. Tsk.

nkrichards wrote:Sorry the shoes didn't work out...hope the replacement is satisfactory.  I'm still plugging away in Brooks Ravenna.  Every time I get a new pair I think about trying something new but "if it ain't broke don't fix it".  I don't want to risk an injury popping up if I try something a bit lighter.

Sounds like Alita will be a good training partner...hope you don't slow her down to much.

Hi, Nancy! I'm not worried about the shoes. Through purchasing or testing, I've managed to come across a good share of duds. I used to tough it out, but I came to realize that it was better for me (who wants blisters?) and them to identify the problem immediately. Hopefully it'll help them improve their workmanship. (Altra doesn't have the best reputation for that.)

I'm all for the "if it ain't broke..." approach, myself. Case in point. The shoes I'm currently running in are Altra Instinct 1.5s. In the time since I started running in this model, they've worked there way up -- in .5 increments, mind you - to the 3.5! That's what happens when you put 705 miles on the first pair, I suppose.

I'm sure I'll learn the faster cadence Alita uses. It's comical, since she's about 9 inches shorter than I am. She says she learned to walk fast because she's short and had to keep up with taller folks. Guess the shoe's on the other foot now!

Low HR Run: 4.3 miles

Weather: Rainy, 43° Gear: Altra Instinct 1.5s, pants, long-sleeved T, jacket, hat, gloves (shed)

Changing things up this week to make sure I get some runs in despite an odd schedule.

I did just over four miles on one of my standard loops, and I made maintaining an even effort my main priority. I'm going to need to rebuild that area to get my mileage up. The first couple of mile felt good; I felt an energy drop in the third mile -- weird when you're legs feel tired -- and I walked a small amount to keep my HR down. My legs came back a bit in the fourth mile, which had me wondering about energy systems and second winds.

It rained the whole time and I ended up pretty wet, but the temperature was warm enough to where I didn't get chilled.

Walked first and last 5 minutes. Average HR for entire run: 132.

Chiming in about the back extension machine.  It hits your spinal erectors pretty hard, and it's essentially doing a Good-Morning at a 45 degree angle.  Which is to say that it can be veeeeeeery dangerous if done improperly.  Essential to keep your lower back flat and rigid - but don't hyperextend.  People have a tendency to hyperextend when they think "flat back."  Your upper back can round slightly.  

If you're thinking posterior chain, you may want to consider Stiff-Legged Deadlifts, too.  Very slight bend in knees, dumbbells/milk jugs/whatever held at the front of your thighs, and bend at the hips til you feel a slight stretch in your hammies.  The bend should be mostly due to your glutes moving backwards - this keeps your lower back flat.  Come back up by bringing your hips forwards - ie thrust - which will bring your torso back upright.  This is the only exercise that's ever hit my hamstrings, and it hits HARD.

Also, dating your shoes?  Oregon must be creeping over the state line.

Mark B wrote:

mul21 wrote:
I don't know if you have access to a piece of equipment like this, but I've been doing these lately and have been amazed at the amount of work it forces upon the hamstrings in addition to it being very good for the core.  I've been using a 15 lb dumbbell to add to the degree of difficulty.  You can simulate this by using one of the inflatable balls and wedging your feet under a cabinet or something too.

So you just sort of plank diagonally, then? I could see how something like that would really stimulate the core.

Back extension machine - try hold a 25 lb weight and do it.  Helps greatly!  As do deadlifts - both straight leg and bent knee.  If you have access, ask someone to help you with form initially.  Most gyms have someone who will orient you to the equipment and from time to time, I'll even ask for a quick check on a piece I'm not as familiar with.

Mike MacLellan wrote:Chiming in about the back extension machine.  It hits your spinal erectors pretty hard, and it's essentially doing a Good-Morning at a 45 degree angle.  Which is to say that it can be veeeeeeery dangerous if done improperly.  Essential to keep your lower back flat and rigid - but don't hyperextend.  People have a tendency to hyperextend when they think "flat back."  Your upper back can round slightly.  

If you're thinking posterior chain, you may want to consider Stiff-Legged Deadlifts, too.  Very slight bend in knees, dumbbells/milk jugs/whatever held at the front of your thighs, and bend at the hips til you feel a slight stretch in your hammies.  The bend should be mostly due to your glutes moving backwards - this keeps your lower back flat.  Come back up by bringing your hips forwards - ie thrust - which will bring your torso back upright.  This is the only exercise that's ever hit my hamstrings, and it hits HARD.

Also, dating your shoes?  Oregon must be creeping over the state line.

If it was Oregon creeping over the line, we'd be smoking the shoes, silly.  

Though you could do both things legally on our side of the river first. Just saying'

Michele \"1L" Keane wrote:

Mark B wrote:

mul21 wrote:
I don't know if you have access to a piece of equipment like this, but I've been doing these lately and have been amazed at the amount of work it forces upon the hamstrings in addition to it being very good for the core.  I've been using a 15 lb dumbbell to add to the degree of difficulty.  You can simulate this by using one of the inflatable balls and wedging your feet under a cabinet or something too.

So you just sort of plank diagonally, then? I could see how something like that would really stimulate the core.

Back extension machine - try hold a 25 lb weight and do it.  Helps greatly!  As do deadlifts - both straight leg and bent knee.  If you have access, ask someone to help you with form initially.  Most gyms have someone who will orient you to the equipment and from time to time, I'll even ask for a quick check on a piece I'm not as familiar with.

I'm noticing a recurring theme of hamstring and back conditioning. I have to admit, that has never occurred to me as something for running. What's the benefit? (And know that I can't afford equipment or a gym membership.)


Oh, also...

Walk: 2.3 miles

Weather: Overcast but dry, about 50°

Lunchtime walk at work.

On to other oddities!

I've been having some digestion problems lately and decided to try following what I assume the doctor would tell me if I went to visit him - cutting out things that might be causing the problem. It seems that much of my most commonly consumed items tend to be triggers. So I'm staying away from them. Mostly it's not a big deal, except for coffee.

I stopped drinking it after taking a swig yesterday morning that went down like battery acid, so I'm dealing with the joys of withdrawal. I don't drink gallons of coffee a day, but I've been drinking coffee for a very long time. Which I assume means that my brain is pretty much wired to expect it. I've had most of the usual symptoms, and I'm hoping I can make it through them.

Has anybody else cut out caffeine from their lives? How did it go?

Mark B wrote:On to other oddities!

I've been having some digestion problems lately and decided to try following what I assume the doctor would tell me if I went to visit him - cutting out things that might be causing the problem. It seems that much of my most commonly consumed items tend to be triggers. So I'm staying away from them. Mostly it's not a big deal, except for coffee.

I stopped drinking it after taking a swig yesterday morning that went down like battery acid, so I'm dealing with the joys of withdrawal. I don't drink gallons of coffee a day, but I've been drinking coffee for a very long time. Which I assume means that my brain is pretty much wired to expect it. I've had most of the usual symptoms, and I'm hoping I can make it through them.

Has anybody else cut out caffeine from their lives? How did it go?

Keep us posted on the coffee...or lack thereof.  I had to go off caffeine for about 30 hours last week in preparation for my stress test.  I hadn't realized how much my body counted on that daily dose of caffeine.  I've realized that I'm drinking way to much coffee...mostly out of habit...and not nearly enough water.  Not good.  I haven't gotten myself motivated to correct that yet but I'm considering it.

So not much help in answering your question but interested in other answers offered here.

Speaking of questions...I know that as long as I've been posting here I should know how to use the multiple quote feature but unfortunately I don't.  What's the trick that I'm missing?

Oh...my sympathy on the digestive issues.  They are never fun.

Huh? Oh. Hello. Stand by. Brain is moving  s l o w l y . . .

Thanks for the moral support, Nancy! I'm hoping modifying my diet will help things settle down. Good thing I have lots of ibuprofin,  since the headache is pretty notable.

To use the Multi-Quote feature, use the "Multi Quote" button to select the posts you want to quote, then click "Post Reply" below. (It won't create a new post on its own like it does when you click "Quote."

When you create the new post, it'll include the quoted material. Then all you have to do is decide where you want to post your own comments, and that's it.

Barefoot Run: 3.1 miles

Weather: Overcast, mild. 48° Gear: Bare feet, lightweight pants, long-sleeved T, jacket. Note: Caffeine free

Out for a barefoot run on wet asphalt, hoping what I'd read about exercise and caffeine withdrawal is true. It's supposed to help alleviate some of the more annoying aspects.

I felt sore and sluggish at the start, but that faded with time -- and didn't seem to reflect itself in either my heart rate or my pace. Both were respectable and pretty consistent throughout. Yes, I picked up a few bpm as I went along, but not significantly. I'll take it.

Started out with a standing HR of 53, so there's that, too.

Average HR for entire run: 141.