I'm a High School sophomore about to be junior. I am 5 ft 7 inches and 125 lb. We are going to work up to 70-80 miles per week this summer and I had a few questions on various topics concerned with training:
1) I've been reading lots of stuff about running on grass instead of cement because it's easier on the knees. I spent most of my time during my sophomore year rehabbing an operated torn meniscus so I'm extra careful when it comes to my knees. There are no places near my house, however, that have long stretches of grass to run on. There are stretches of grass on the side of the road but they are interrupted by driveways. If I were to run on the side the entire time, about 60-70% of my run would be on grass. My question is if it's benificial to run part of my run on grass and part on cement or would the change in surfaces (there is also a slight change in slope) mess up my knees?
2) Most of my team has adopted a strict diet that prohibits eating refined sugars and only whole grain, no processed grains. I'm also going to try to get a good amount of calories and eat 5 smaller meals a day. Any suggestions to my daily diet?
Breakfast: Steel-cut oatmeal with strawberries and honey, a cup of apple cider, and a strawberry-kiwi protein smoothie.
After-morning workout snack: Clif or powerbar with gatorade and possibly some more of the strawberry-kiwi smoothie
Lunch: A sandwich with either chicken or beef. An apple and a glass of milk.
Pre-evening workout snack: probably a Nature Valley bar and gatorade
Dinner: Lean chicken or beef and whole grain pasta with a glass of milk
3) My teammates have also expressed interest in barefoot running. However, as I already stated there isn't much grassy space. Is it safe to do on pavement if you start up gradually? Any other warnings/suggestions on barefoot running?