{"id":2392,"date":"2011-08-15T16:08:12","date_gmt":"2011-08-15T15:08:12","guid":{"rendered":"http:\/\/runningtrainingplan.com\/runningpress\/?p=2392"},"modified":"2011-08-15T16:08:12","modified_gmt":"2011-08-15T15:08:12","slug":"week-1-4","status":"publish","type":"post","link":"https:\/\/runningtrainingplan.com\/runningpress\/week-1-4\/","title":{"rendered":"Week 1"},"content":{"rendered":"<p>&nbsp;<\/p>\n<ul>\n<li>Total weekly miles<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">\u00a03\/4 of a mile. <\/span><\/span><\/p>\n<ul>\n<li>Number of running sessions<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">3.<\/span><\/span><\/p>\n<ul>\n<li>Total weekly barefoot miles<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">3\/4 of a mile.<\/span><\/span><\/p>\n<ul>\n<li>Number of barefoot running sessions<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">3.<\/span><\/span><\/p>\n<ul>\n<li>Running terrain<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">Flat circuit outside my house on pavement.<\/span><\/span><\/p>\n<ul>\n<li>Ground surface of barefoot runs<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">A mix of smooth and rough pavement with some road too.<\/span><\/span><\/p>\n<ul>\n<li>Runs in minimalist shoes, e.g. Five Fingers.<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">None.<\/span><\/span><\/p>\n<ul>\n<li>Weather for barefoot runs (rain on road?)<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">Warm and dry.<\/span><\/span><\/p>\n<ul>\n<li>Condition of skin on feet \u2014 hotspots, blisters<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">Dirty, but no damage at the moment.\u00a0 I have a small blister below my third toe\u00a0from walking barefoot, but that&#8217;s healing nicely and doesn&#8217;t affect my running.<\/span><\/span><\/p>\n<ul>\n<li>Interesting\/amusing comments received during the week: e.g. \u2018You\u2019ve got no shoes on!\u2019<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">None so far.\u00a0 A few funny looks though.<\/span><\/span><\/p>\n<ul>\n<li>Treading on nasty things: e.g. glass, thorns, poo \u2014 how you dealt with any.<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">Pavement has been clean so far this week so no need to deal with any nasty things!\u00a0<\/span><\/span><\/p>\n<ul>\n<li>Changes in your running style that you\u2019ve noticed.<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">As I mentioned in my previous post, I land on my forefoot instinctively when running barefoot.\u00a0 I&#8217;m trying to put into practice all the other changes in form that are recommended for barefoot running (short strides, high cadence, bent knees etc.), but it&#8217;s quite difficult to do on such short runs (all runs 1\/4 mile this week) because by the time I feel I&#8217;m getting into a nice rhythm the run is over.\u00a0 Hopefully as I extend my mileage over the next few weeks this will get better.<\/span><\/span><\/p>\n<ul>\n<li>Injuries incurred, or reduction of existing symptoms.<\/li>\n<\/ul>\n<p><span style=\"font-size: small\"><span style=\"font-size: small\">No injuries.\u00a0 My feet feel a bit tired as I write this (although that&#8217;s more likely to be the 5 miles I walked barefoot yesterday!).\u00a0 No re-occurence of the TOFP I had before, thankfully.\u00a0 <\/span><\/span><\/p>\n<ul>\n<li>Useful tips and nuggets of info you\u2019ve picked up along the way.<\/li>\n<\/ul>\n<p>The most useful thing I&#8217;ve picked up is the idea of cross-training!\u00a0 I never really cross-trained before, apart from the occasional visit to the gym where I messed around with the weights and rowing \u00a0machines for 30 minutes and then went home.\u00a0 Running was always my main form of exercise.\u00a0 Now I can&#8217;t do much running due to restricted mileage, I&#8217;m using a couple of cross-training ideas I&#8217;ve pinched from Jason Robillard&#8217;s book, the imaginatively titled\u00a0&#8220;The Barefoot Running Book&#8221;.\u00a0\u00a0<\/p>\n<p>My favourite one is as follows &#8211;\u00a0get a pack of cards.\u00a0\u00a0Each suite has an associated exercise, so for example, hearts\u00a0could be\u00a0burpees, diamonds\u00a0are crunches, clubs are press-ups, spades\u00a0could be\u00a0squats.\u00a0 The\u00a0aces are 11, face cards are\u00a010, the other cards are as numbered.\u00a0 Turn over the first card and\u00a0do the exercise shown by the suite the number of times shown by the value of the card.\u00a0 Now try and get through the\u00a0whole pack!\u00a0 You&#8217;ll be so tired by the end you won&#8217;t care that you&#8217;re only supposed to run 1\/4 mile!\u00a0 You can vary the exercises as well and the random\u00a0order and number\u00a0from using the cards mean that it doesn&#8217;t get too boring.\u00a0 \u00a0<\/p>\n<p>So, week one is out of the way.\u00a0 I&#8217;m going to increase my mileage this coming week to around 1\/2 mile per run for another 3 sessions and see how it goes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Total weekly miles \u00a03\/4 of a mile. Number of running sessions 3. Total weekly barefoot miles 3\/4 of a mile. Number of barefoot running sessions 3. Running terrain Flat circuit outside my house on pavement. Ground surface of barefoot runs A mix of smooth and rough pavement with some road too. Runs in minimalist [&hellip;]<\/p>\n","protected":false},"author":31,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[67],"tags":[],"class_list":["post-2392","post","type-post","status-publish","format-standard","category-barefoot-running-diaries","entry"],"_links":{"self":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/2392","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/users\/31"}],"replies":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/comments?post=2392"}],"version-history":[{"count":1,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/2392\/revisions"}],"predecessor-version":[{"id":2393,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/2392\/revisions\/2393"}],"wp:attachment":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/media?parent=2392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/categories?post=2392"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/tags?post=2392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}