I'm Running Howl at the Moon

Only 8 days to go and I'll be running my 9th Howl at the Moon 8-Hour Run. Even with some recent injuries, I'm now recovering and feeling good. I'm not very well trained, but I'm healthy and injury-free (I think). I'll run a 10-miler on Saturday and another 10-miler on Sunday to test out my fitness...and see if my knee will hold up. Baring any disasters, I'll be at the starting line come 7am Saturday, August 8 to run & walk 8 hours at Howl. I appreciate all the comments to my last post about whether I should run. The consensus is that I should run easy and enjoy the day. Sounds good. Here's my plan...

I'll wear a heart rate monitor and keep my HR below 150 the entire day. That will force me to walk more and keep my running in check. My goal is to get in a good long run so I can kick start my marathon training. But I want to recover quickly so I can continue training without delay. My brother has tons more miles and long runs than me over the last 2 months! I need to catch up. I'm supposed to be the experienced ultra runner that paces him in his first marathon (October 18 at Redwoods Marathon in northern California). In my current training mode I may not be able to run a marathon at his expected pace (just under 9:00 minutes per mile).

I've already loaded up my iPod shuffle with some more Led Zeppelin tunes...and I'll throw in a few favorite podcasts (World Soccer Daily and Dave Ramsey). Good friends, good music, and a little motivation to stay ahead of my brother's marathon training...I'll be ready for Howl.

Should I Run Howl at the Moon 8-Hour?

I've had a terrible few weeks of running. Actually, it's been more like no running and just a little walking. I'm not sandbagging here...my last few weeks have been sad. Ever since my trip to Louisiana back in June (where I injured my knee at a McDonalds), I have not run much. About 2 weeks ago I got my first pain-free run in--the knee seems to be healed and holding up OK. I've done a couple fast 3 mile runs, but I haven't tested the knee on anything longer than 7 miles. Howl at the Moon 8-Hour run is on August 8. Can my knee hold up to that kind of abuse? Can my body take that heat & humidity for 8 hours? Can my mind hang in there for 8 hours? Inquiring minds want to know! What I want to know is should I even bother running it? I have NO CHANCE of reaching my long-time goal of 50 miles. I have no chance to set a new personal record (currently 47.06 miles). In my condition, I may not even break 40 miles. I'm sure I could break 30 miles just by fast walking and a little jogging. Still, I'd hate to set a new "low mileage PR" for Howl (currently my worst year was in 2000 when I only ran 37.81 miles).

I told my brother Mark I'd pace him at his first marathon in October. He's done more running (including a few long runs) than me! I need to get back on the marathon training path. Maybe 8 hours at Howl will get me back on track...or injure me. Hmmm...should I risk it?

My up-to-date statistics (through the 2008 race) for the Howl at the Moon 8-Hour Run:

Total Races: 8
Low: 37.81 miles (2000)
High: 47.06 miles (2006, 2008)
Total Miles: 351.20
Average Miles: 43.90
Best Placing: 12th (2005)
Worst Placing: 44th (2000)

This Howl would be my 9th. I should probably do it and take it easy. Even if I only get 30+ miles that's still a good endurance training run. If I hit 38 miles it won't be my worst Howl performance. And if I break 43 miles, I'll maintain my "average Howl miles" statistic. Maybe I should "let 'er rip" and see how far a well-rested and untrained body can go...hopefully the answer is not "the hospital."

Any advice on what I should do on August 8th? Howl at the Moon or no Howl? If yes, what's a reasonable mileage goal?

Review of Vibram Five Fingers Shoes

I've had my Vibram Five Fingers shoes for 3 weeks now and have walked on both roads and trails quite a bit...and done a few short trail runs too. My quick summary review: They are great! I have the KSO ("Keep Stuff Out") version of the five fingers (picture at left from Vibram web site). It has a full top mesh that keeps dirt and pebbles out of the shoe. The other versions (Classic & Sprint) have an open top design. Indeed, the KSO does seem to keep stuff out and my foot feels secure even when running. I've run and walked in them with and without socks (I use the Injinji toe socks). I prefer socks, but they are comfortable barefoot too. For now the socks give a bit more cushioning and keep my feet dry. In winter I'll definitely stay with the socks, but for the rest of this summer I'll likely rotate socks/no-socks in the shoe. In addition to walking around town and running on pretty tame local trails, I've worn them to work twice. I've gotten lots of funky looks and questions (from runners and non-runners). Here are the most common questions I get...and my most common responses...

What the hell are those?
These are Vibram Five Fingers shoes. They are quite the rage lately. Pretty cool, eh? Like a comfortable slipper for my feet. My toes are free to do as they please.

Where did you hear about these? I've never seen or heard about them.
I think I originally heard about them about 3 years ago on some ultra running list. A friend bought a pair right away, but I was afraid to get them without trying them on first (local stores didn't carry them back then). Lately I was "re-motivated" to check them out when I heard about the book Born to Run by Christopher McDougall. The book has generated quite a bit of press around barefoot running...or at least minimalist running. I bought the book too...that review will be coming soon.

Where'd you get them?
You can find them at several retailers on the web, but I got them at Champaign Surplus in Champaign, IL. Nice store for lots of camping and outdoor activities. I'd suggest trying on a pair before buying them on the web. Sizing can be a bit weird. I wear a US size 13 shoe and ended up with a size 46 (European) in the KSO.

You don't run in those do you? They don't look very supportive.
Sure, why not? Who needs all that cushioning and support? Man was meant to run barefoot. That's how we evolved. It's natural to walk and run barefoot and this is pretty darn close to barefoot! If you allow your body to really feel the ground, it automatically adjusts the foot landing, stride frequency, stride length, etc. You end up treading very lightly. And you develop stronger and more flexible feet. Lots of folks have "cured" their previous running injuries by going barefoot (or as close to barefoot as possible). These Five Fingers shoes still protect me from rocks, roots, and other hazards while allowing my foot to operate as it was designed to do. Humans are great natural distance runners!

Doesn't it hurt to run with those?
My calves took a beating the first couple of runs, but that was probably due to me jumping into longer runs too quickly. With barefoot-style running, your calves absorb more of the shock (as opposed to your heel) so it takes a little time to adapt. Just like anything new, it's best to ease into the new barefoot running. Plenty of people run long distances...even ultra marathons barefoot or with these five finger shoes. Occasionally I can feel a rock pushing through the bottom of the soles, but you react quickly and pull up before any real pain is felt. That's the beauty of this type of shoe...you sense the ground and adjust on the fly.

I have bad knees (or plantar fasciitis or blah blah blah) so I need a supportive-cushioned-motion-control shoe. Guess these five finger thingies aren't for me?
Nonsense. Maybe that fancy running shoe is causing your problems. There have been studies that show more expensive running shoes actually are connected to more running injuries. Barefoot running can actually be easier on your body than shod running. And over time, you'll have stronger feet with fewer problems. Maybe these shoes are the solution to your running injuries.

From the Vibram web site:
"The typical human foot is an anatomical marvel of evolution with 26 bones, 33 muscles and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised. That’s why we recommend wearing FiveFingers for exercise, play, and for fun. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception." Sounds good to me! Time to start exercising my feet...care to join me?

NOTE: I'm just a runner & blogger. I am no doctor and I'm not prescribing barefoot running or five finger shoes as the treatment for any of your running ailments. Consult with your medical professional before making huge changes in your lifestyle that could affect your health. Just be careful when your doctor says "Stop running." That seems to be the easy solution to any running injury. Be similarly cautious when orthotics are prescribed. Do you really need more support for your weak feet or do you need less support? It's amazing what your feet can do when they are freed from the prison of over-built shoes and allowed/required to do their own thing. Work your feet and they will become stronger.

Shout Out to Fellow Bloggers

I've been doing some updates to this blog over the last couple weeks. Mostly moving things around on the left sidebar--deleting a couple widgets, updating races, editing blogs I follow, and reordering where things appear. I want to point out that "my blog list" has gotten bigger. I deleted a few, but added even more. The current additions seem to center around minimalist running stuff: POSE, ChiRunning, and barefoot bloggers. That's what I'm "into" right now. I encourage you to check out their blogs. I don't know most of the bloggers I link to--they just caught my eye and I added them to my list. I like being able to see the title of their most recent post (and when it occurred). So, instead of posting the latest news on a bulletin board (picture in this post), I just link to the latest running-related blogs on my own blog. It's easier and more efficient. Hope you enjoy reading some of the blogs that I find motivating and interesting. If you come across other cool running-related blogs out there, let me know.

Run at Turkey Run

Jeff and I ran for about 2 hours at Turkey Run State Park in Indiana this morning. We did this a couple months ago, but thought we'd give it a try in the middle of summer to see how well maintained the trails are kept. And to see how miserable (or not) it was to run in the summer heat & humidity. It was great. The entire trail system, with very few exceptions, is covered by trees so you are shaded from the summer sun. Even though it rained hard yesterday, the trails were not muddy. And none of the trails were over-grown. They must do very regular weed-wacking out there in the summer months. A nice bonus was very few insects (even though there was no wind). I was not tormented by a single biting fly or mosquito! While the drive over is a bit far (90 minutes) it was worth it...and I plan on making it a regular selection in my trail running rotation. I hope to recruit a few buffalo to do the the next run (maybe in 2 weeks).

The trails are marked very well (and maps are available on the web). Since most of the trails are interconnected, you can devise a route that satisfies anyone. We could have EASILY gone for another 2 hours and not been bored. The variety of terrain is fantastic--wide open dirt paths, narrow single-track trails, twisting staircases climbing up and down hills, trails meandering down stream beds and ravines, ladders, rocks, trees, cliffs, suspension bridges and covered bridges...this place has it all!

After we had been running for about an hour, we came across a small group of hikers...two of which were using Vibram Five Fingers! About ten minutes later we ran into a guy hiking barefoot. We felt embarrassed to have trail shoes when these other folks were going so minimalist. Next time I'm bringing my five finger shoes. I should have taken pictures of those folks--you'll just have to believe me on this one (or ask Jeff). After we returned to the car, Jeff tried a short loop barefoot as a cool down. It was slow going since this section had lots of small gravel and roots. Next time it's the Vibram Five Finger Shoes!

Minimalist Runner

I'm trying to be more minimalist in my running. Particularly my footwear. I dabble in barefoot running and recently bought a pair of Vibram Five Fingers shoes. I had my first trail run (really a walk/jog) in them last night. They worked well. I see myself dragging out my Vibrams, Nike Frees, and racing flats more often. All of these minimalist shoes help me concentrate on running correctly and building up strength in my feet. For those that want to know more about this "minimalist" running stuff, check out the recent book that has people again talking about (and trying) "back to nature" running: Born to Run by Christopher McDougall.

Also, you might like the Google "Minimalist Runner" Group.

And Barefoot Ted's blog.

In the past when I ran barefoot on the local trails, people would scoff and ridicule. Yesterday when I ran in my five finger shoes, the locals were inquisitive and encouraging. Several runners talked about other people they knew that had the shoes. Some had tried barefoot walking and running themselves and wanted more information about it. Times have changed...at least for now. Coach Riddle was ahead of his time. He's been doing this barefoot stuff for a long time. Thanks for showing me the way to more natural running.

Recycle Your Shoes

I go through a lot of running shoes. I tend to buy ones I don't need and I tend to keep more pairs on hand than I will ever use on a regular basis. Lately I've been trying to reduce the number of old shoes in the house. I used to save them up for our local running club's collection at their big annual trail run, but I'm not even sure they still do that collection anymore (they donated the shoes to a local shelter). Plus, my shoes are more trashed than they used to be--that's what trail running does to shoes! Goodwill, Salvation Army, homeless shelters...none of them will want old beat up trail shoes. I need an alternative way to dispose of my shoes in a responsible manner.

I could just throw them in the garbage. That seems the wrong way to go since they'll end up in a landfill and almost never decompose. But I noticed an interesting occurrence last Monday when I tossed 2 pair on the top of my trash can...the garbage man took them for himself (don't ask why I was up at 4:30am looking at the garbage man collecting my trash). Hey, that's sort of recycling (reuse is good!). I probably can't count on my local garbage man to keep my old shoes. What else can I do?

Shoes4Souls collects shoes and redistributes to needy people around the country (and world). A great program, but you need to get your shoes to them. Fortunately, unlike many other programs, they seem to have more collection sites--many Finish Line stores will take your shoes. The shoes need to be in OK shape...that eliminates almost all of my used shoes. Maybe yours will qualify, mine don't.

Shoe4Africa will take your shoes and distribute them to needy people in Africa. Of course, you need to send them your shoes (or find a local collection site). Not an easy task since I am in central Illinois with no large cities around. If you live in a big metro area, there probably are collection sites or running stores you can easily visit. Another good program, but not for me.

So if I can't donate shoes to a good cause because my shoes are in poor condition, what alternative do I have except trash? Fortunately, the Nike Reuse A Shoe program will take any type of shoe in any condition! They don't distribute the shoes to other people, they rip them up and turn them into "Nike Grind" which can be used in playgrounds, sports facilities, and even in future Nike products. Again, you need to get the shoes to them. I found that their outlet stores are often drop-off sites. We have an outlet store within a 30 minute drive so I will try them next time I have a bag of shoes to dispose of in a responsible manner. I won't drive there just to deliver the shoes (that seems like a waste of gas), but the store is located in a big outlet mall where I can shop for other things...like more shoes!

Another way to be more environmental conscious is to not go through shoes so quickly. Keep them for more miles. Go barefoot. Tread lighter so you don't beat up the shoes. And the shoes you do buy could be more environmentally friendly too--try companies and shoes that are sensitive to environmental issues: END footwear, Brooks Green Silence (and their BioMoGo midsole shoes), New Balance (many are made in the USA and are PVC free thus reducing pollutants and overall carbon footprint), etc.

For more ideas about being a good "ecological runner" (beyond recycling your shoes) see the Eco Runner web site (basically the idea is to pick up trash while you run). Here is an article with tips on being an overall "greener" runner.

Let me know if you have more suggestions on how to recycle my old running shoes...or ideas on how to be a greener runner. Thanks.

Reebok Taikan IB vs Vibram Five Fingers

I may not be running much, but that doesn't mean I can't buy more shoes! A week ago I bought two new shoes: Reebok Taikan IB (road racer) and Vibram Five Fingers (barefoot style shoe). I got the Reebok shoe because I found it on sale for $33 at Running Warehouse. I bought the Vibram because I've wanted a pair for 2 years, but didn't want to buy without trying them on--now a local store carries them. I can now do an early review of each...

The Reebok Taikan IB road racer is supposed to be a lightweight, low to the ground, road racing shoe. It is light and fairly flexible, but the heel is built up too much. I expected a true racing flat and it appears to be more of a basic lightweight road trainer. The bright red color sure attracts attention and it does motivate you to run fast (haven't tested the speed part since I'm still sidelined with a knee injury). The sizing seems to run a bit small (I got my standard size 13 and it fits a little tight)--this may be intentional since it's supposed to be a racing shoe and those usually fit tight like a glove. Overall, I think the shoe is "OK," but I am disappointed it's not more of a racing flat like my beloved Mizuno Revolver. I'll pull them out of the closet for fast workouts and short road races. I give the shoe 3 stars out of 5.

The Vibram Five Fingers shoe is very cool. Coach Jeff has had a pair for around 3 years. I've been hesitant to get them since I wanted to try them on first. No local store carried them until a few months ago. I went in, tried them on, and bought them right then and there. They are awesome. I ended up with the KSO ("Keep Stuff Out"). It has a full mesh top to the shoe while the Classic is just a slipper and the Sprint is a slipper with a velcro strap on top. I have worn them to work for a full day (lots of looks and comments!), walked around the house, and done several trail walks with them. Nothing too serious yet and no running at all. I intend to run our local 5-mile trail soon (once my knee feels better). As you can see in the picture, the main feature of these "barefoot style" shoes is their 5 fingers (like a glove for your foot). It's odd at first, but you quickly get used to the feel of having your toes separated and independent. I have worn them barefoot and also with Injinji toe socks. They are comfortable both ways. When the weather turns colder, I'll probably wear them with socks, for now, I switch back and forth from day to day. These shoes MAKE YOU walk and run correctly. No heel landings for you! You'll automatically land on your forefoot. You'll keep your knees bent a bit. You'll take shorter & faster strides. These are perfect companions for POSE or ChiRunning. I encourage you to try these shoes. Why not give your toes some freedom on this Independence Day? Remember the sizing is a bit odd...I wear a size 13 shoe and ended up with size 46 in the Vibrams. They have a chart on their web site to guide you through the sizing process. I give this shoe a 5-star rating!

NOTE: While I'm not totally enamored by the Taikan shoe, I am totally impressed by Running Warehouse. I've bought several pairs of shoes from them over the last 2-3 years and NEVER had a problem. They ship fast (and free), have great prices, and even offer free return shipping. If you go to their web site via the All American Trail Running Association, you'll receive an EXTRA 15% off their prices...even their sale prices!

UPDATE on January 9, 2011: The Reebok racing shoe has been given to Goodwill.  I barely ran 50 miles in them.  They never felt right. The Vibram KSO has gotten better and better with time.  I like it quite a bit.  Bought two more pairs of VFFs--the Bikila and the TrekSport.  All three are nice "shoes" with very good ground feel, little cushioning, and almost no arch support.  The KSO is the closest to being barefoot, but the other two models (Bikila and TrekSport) provide a bit more protection and cushioning--if that's what you want or need.

McDonalds Ruined My Running

No, it's not their fast food that ruined my running. I do enjoy their coffee (it's very good) and I occasionally like their sundaes (fast, cheap, and OK tasting), but that isn't what has me barely running. It's their darn tables. I smashed my knee on the post that holds the table up. That hurt. A lot. I think the tables are designed for people with short legs. Anyway, I have barely been able to run 2 miles since then. It hurts a lot when I run...and still hurts a bit when I walk. My training is going downhill and I have several races coming up...maybe not.

Freedom Celebration 5K on July 4? Nope.
Fisher 5K on July 11? Nope.
Howl at the Moon 8-Hour on August 8? Maybe.

After I called it a day after 3 miles of walking and slow jogging this morning, I started thinking about my injury. It sucks. Fortunately, I'm basically healthy and happy...just suffering from an acute knee injury that SHOULD fade away within a couple more weeks. I'm frustrated...angry...discouraged...but not depressed...yet. I need to keep things in perspective. This might be a good time to start some cross training or weight lifting. I think my knee would hold up to an elliptical machine. So, if you are injured, hang in there and keep your spirits up. Try different exercises that don't irritate the injury. It'll get better.

One more thing. When exiting from a table at McDonalds, watch that post holding it up!