Excellent Minimalist Shoes

The choices for minimalist runners has just increased.  And looks to continue in a positive direction.  So far, it's been mostly smaller companies leading the charge, but I think the goliaths will come on board soon.  A runner looking for a lightweight, flexible, "unsupportive" shoe with scant cushioning and little heel rise has not had too many options over the last few years.  Even racing flats have become cushy and supportive with fairly high heels!  Things are changing. The publication of "Born to Run" has certainly helped lead the way to back to natural, minimalist running and now manufacturers are starting to address this niche market.  Here are a few options for runners looking to emulate that barefoot running feel:

1. Run barefoot!  Enough said.  Cost = free. The first and still the best.
2. Try a true racing flat like the Mizuno Wave Universe 3.  A shoe that weighs about 3.5 ounces can't have much to interfere with your natural foot motion. Cost = $100. For trail or mountain running, Inov-8 makes some excellent "racing flat" style shoes. Costs vary, but typically about $85-100.
3.  Vibram FiveFinger shoes...several choices in their ever-expanding line.  I like the KSO.  Cost = $75-$125 depending on model.
4. Feelmax Osma.  Feelmax is a Finnish company with quite a few lightweight shoes and boots with thin soles and a minimalist feel.  The Osma is their first that specifically targets runners. Cost = $80.
5. Terra Plana Evo.  Just hit the marget and people seem to love it!  Terra Plana, similar to Feelmax, have several minimalist shoes, but the Evo is their first from them for runners. Cost = $160.
6. Coming soon is the Sockwa running shoe.  The current Sockwas are not durable enough for running...but that may change with their entry into the running shoe market...supposedly as soon as March! 
7. Huaraches...hand-made or store-bought.  Run in sandals like the Tarahumara!
8. Nike Free...don't go there...they are not minimalist.  Big cushy heel and not much ground feel.  I wear mine and think they are OK, but they are definitely not a minimalist shoe like the above choices.

A useful way to conceptualize and categorize shoes is thinking about a continuum from "Prevents Proper Foot Function" to "Demands Proper Foot Function."  In the middle you get shoes that "discourage" or "encourage" proper running form and foot function.  You also have shoes that "allow" proper movement, but don't really encourage or prevent it.  Here's a scale for you visualize learners:

Degree to Which Shoes Promote Proper (Natural) Running

1 (Prevents)-2 (Discourages)-3 (Allows)-4 (Encourages)-5 (Demands)

Here are a few examples, based on my experiences...
5 = Barefoot = your feet will demand that you run properly
4 = FiveFingers = they encourage a proper running style
3 = "Racing Flat" = it allows you, with some focus, to run properly
2 = Nike Free = discourages proper form, but with extra effort, might be OK
1 = Those big clunker shoes with massive pronation control, extreme cushioning, high heel, and restrictive toebox, virtually prevent proper running

Of the minimalist options listed, I have only tried barefoot, Wave Universe 3, Five Finger KSO, and Nike Free.  Barefoot is great if you have warmer weather.  The Universe is a nice racing flat with a wide toebox and almost no cushioning and support. The KSO is quite nice (but not very warm in cold and slushy winter conditions).  I'm seriously thinking about the Feelmax Osma and the Terra Plana Evo.  Maybe the Sockwa when they finally release their running version. For some reason, I have no interest in the running sandals.  One of the best places for information on minimalist running (and the shoe/no-shoe options) is the Google Minimalist Runner group.  A wonderful group of people.  If you want guidance on running barefoot, you might also check out the Running Barefoot web site.

Test Runs Suspended

Today was supposed to be test run #11, but I suspended it...at least until next week, but probably until my resting heart rate drops back to normal.  Today it was 59.  That's one higher than last week and about 8 higher than normal.  Something is wrong.  I thought last week's high reading was due to my dentist visit.  Guess not.  There must be other stress producing agents at work...literally.  Furloughs, early retirements, budget cuts, lay-offs, restructuring, big projects being derailed...the list goes on and on.  Things better improve...or I need to adjust...otherwise this training stuff is not going to work out well.  So, for now, my test runs are suspended indefinitely (hopefully only for a week or two).  I'm going to use my heart rate monitor on all runs over the next 7-14 days to make sure I don't push too hard.  And I'll track my morning resting heart rate more regularly to see if this is a momentary blip or an extended elevation.  Sometimes work just sucks.  I'll keep plugging away with easy runs.  Hope to get a short run in after work today just so I feel better about skipping this morning's run.  Looks like the weekend will bring warmer temps (low 30s) and no snow.  Maybe I'll actually get in a long endurance run.  Hope springs eternal.

The Human Metronome

Lately I've felt like a human metronome rather than just a runner.  I suppose that has something to do with my current favorite iPod track...a metronome at 180 beats per minute.  Yeah, it's a bit boring, but that's the stride rate I'm trying to ingrain in my mind, body, and feet.  It corresponds to the suggested frequency touted by POSE Running, Chi Running, and Evolution Running...not to mention the frequency most elite runners maintain.  Every time I hear the beat, one foot should touch the ground.  Very briefly since the next foot fall is on the next beat!  The high frequency keeps your stride short and under your body.  No over striding...no reaching out in front of your body...no heel landing...no intense shock to your body.  If you run barefoot, this is the natural stride rate you'll have...if not slightly faster.  The more I run in my Vibram FiveFinger shoes, the easier it is to naturally hit this fast stride rate. 

A couple of years ago when I got into the POSE and Chi Running stuff, my wife bought me a small electronic metronome that I could carry with me on my runs (or stick in my pocket).  It was OK, but at times it was hard to hear.  And the sucker started to malfunction after about one year.  Maybe it was the sweat generated during my runs, the vibrations of constant running, or the shocks when it got dropped on the ground.  Anyway, it got put aside and forgotten...until a recent post on the minimalist running listserv.  The poster mentioned a web site that had free MP3 downloads of metronomes at various tempos.  Very cool.  I downloaded the full set (65-250 bpm) and loaded the 180 bpm track onto my iPod Shuffle.  It's great.  I now start almost every run with 2-3 minutes of this constant 180 tempo beat.  Then a few songs and back to the 180 beats/minute metronome track.  If you are trying to improve your running and remain injury free, get that short, quick stride ingrained in your head.  You can do drills (high knees, butt kicks, running in place) at the correct tempo.  Eventually this stride frequency will feel natural and comfortable.  One warning--do not think quicker tempo is even better--it's not normal to run at 200, 210, or 220 stride rate (except for short downhill sections).  Most coaches would recommend about 180-190 as a good standard tempo.

If you are interested in a more thorough discussion of running stride frequency and form, check out any of the three running sites I list above: POSE, Chi, or Evolution (with their accompanying DVDs, manuals, and clinics).

Test Run #10

Here are my stats for today's weekly test run...

Friday, February 19, 2010
3 miles @ 8:00 pace
(Changes from last week and then back to my initial baseline run)
Avg HR = 144 (-1 beats, -11 beats)
Peak HR = 153 (-2 beats, -12 beats)
Resting HR = 58 (+7 beats, +4 beats)
Weight = 173 (+4 pounds, -1 pounds)


This is really weird, but understandable...I think.  My weight is up (almost to what it was originally back in December).  I ate a lot this week, but I'm confident it'll go back down and stabilize around 170.  My resting heart rate was WAY UP THERE!  Today was 7 beats higher than last week and 4 beats higher than my baseline weeks and weeks ago.  What gives?  I think I was stressed about going to the dentist this morning.  My regular dental visits always seem to go OK (and today went fine too), but the underlying anxiety was clearly measurable in my raised "resting" heart rate.  Anyway, that's behind me.  The run itself seemed to be a stress reliever and went well.  Nothing fantastic, but slight improvements from last week and a nice overall gain from my baseline data.  I'm looking forward to next week's test run (with clean teeth and no anxiety). 

Clinton Lake Race Roster Finalized

There have been a few additions from my wait list and now the race roster is final.  I will not be adding anyone else into the race.  Sorry.  The race site on the Second Wind Running Club web page has the updated listing of runners.  Please check your information to see if it is correct.  I will continue to post updates on this blog about course conditions, training runs, race changes, etc.  I hope your training is going well.  We still have plenty of snow on the race course.  Hard to imagine that we have less than 6 weeks to go until race day!  I hope the snow melts and the course dries out.

In case you forgot, the race is on Saturday, March 27 and starts promptly at 7:30am.  There is no early start option (all runners are starting 30 minutes earlier than in the past).  The time limit is 9 hours (4:30pm).  I encourage runners to carpool if possible since parking is rather cramped.

Test Run #9

I had a bit of a scare this week.  Wednesday morning I did my typical steady state tempo run at around 7:30 pace.  I felt so good at the end, I decided to kick it up a notch...way up!  I got the treadmill just over the 11mph mark (around 5:30 pace).  It only lasted for 400m (1/4 mile)...and it hobbled me.  As soon as I dropped it back to a fast walk, I began to limp.  My left knee was killing me.  It was hard to even get off the treadmill and walk to my car.  You shouldn't challenge the running gods--you might get a thunderbolt in the knee.  I had no business running that fast...and it served no purpose except to inflate my ego...until the gods struck me down.  My knee got slowly better over the rest of the day and felt just a little sore yesterday for my easy run with Jeff.  Today it felt OK...but would it hold up to my test run at 8:00 pace?

Here are my stats...

Friday, February 12, 2010
3 miles @ 8:00 pace
(Changes from last week and then back to my initial baseline run)
Avg HR = 145 (-3 beats, -10 beats)
Peak HR = 155 (-4 beats, -10 beats)
Resting HR = 51 (-3 beats, -3 beats)
Weight = 169 (-1 pound, -5 pounds)

This run felt easy...and look at those numbers.  Green.  Green.  Green.  Green.  That's a grand slam!   Four improvements from last week. I survived my brush with fate and I've learned my lesson.  No more intense speed work.  The gods have humbled me.  Another violation on my part and Zeus will turn into a giant bull and gore me.  I don't want that.  Neither do you.  Don't tempt the gods.

CRUD 8-Hour Trail Run & Relay

Central Illinois is fast becoming the mecca for ultra running.  We have another inaugural race this summer--on Saturday, May 22 at 8am the newest timed trail event in Illinois will occur: CRUD 8-Hour Trail Run & Relay.  It's put on by the CITRA group (same IVS folks that do the Farmdale Trail Ultra in October).  Good guys & gals so it should be an awesome event.  I plan on being there.  It's only one week after Gnaw Bone 50K, but I'm an ultra runner...I surely can handle weekend to weekend ultra runs! The location for this new ultra should be ideal for a timed event--Jubilee State Park (west of Peoria) has great facilities and it looks like the RDs have a nice 3.1 mile trail loop set-up.  If you aren't ready for the full solo 8 hours, they also have a relay for 2-4 member teams.  No excuses.  Registration is already open--save some cash by registering by April 24.  NO RACE DAY REGISTRATION AVAILABLE (smart fellas over there).

If you've never done a timed ultra event...this is your chance.  Howl at the Moon 8-Hour was my first ultra way back in 2000. These timed events usually have less pressure and a more relaxed atmosphere--everyone is out there for the full time...doesn't matter if you run fast or slow we all still finish together.  Makes for a very fun and social event. 

Rumor has it there may be yet ANOTHER ultra event in the Peoria area this fall.  Keep an eye on this blog and the CITRA web site for details.  Geeez...those folks need to get a life.

Trail Running Life List

The November 2009 issue (#62) of Trail Runner magazine had a story on the top ten "trail runner's life list." They surveyed trail runners around the country and asked them, "What are the must-do experiences for every trail runner?"  Here are their top responses:

1. Run the Grand Canyon
I have dreamed of this for quite some time.  It would be awesome to do a rim-to-rim-to-rim (R2R2R) run at the canyon.  It's about 23 miles from rim to rim.  That's "only" 46 miles for a round trip.  Very doable in one day if you start early.  Lots of regular (non-elite) runners have done this and the current "record" is 6:59 for the round trip!  I'd settle for double that time...under 14 hours would be fine.  My running buddy Gregg (also doing the Canadian Death Race) has agreed to join me on this adventure...maybe next year?

2. Work an Aid Station
Been there, done that.  I've helped out at 5K road races and 100 mile trail races.  It's a blast...and something that every runner should feel obligated to do at least once...preferably once every year!  If you have ever run in a race, you need to give back and volunteer at a race.  Enough said.  Just do it.

3. Run the Classic Races
Does Clinton Lake ultra count?  Probably not.  I've yet to run a "classic" race.  Trail Runner mentions races like Dipsea, JFK 50, and Mt Washington.  I have always wanted to run JFK 50, Western States 100, Boston Marathon, Leadville 100, and Comrades.  I plan on knocking off one of those classic races next year. 

4. Organize a Race
I've started and directed two trail races: Buffalo Trace Trail Race (5-miler) and the Clinton Lake 30-Mile Trail Run.  Both took loads of work to get off the ground (permits, running club buy-in, sponsors, volunteers, advertising, etc).  Once started, they still take a great deal of commitment to continue...although starting them is much harder than keeping them going.  Do you have a fantastic trail in your local area that you'd like to share with others?  Start a race!

5. Run Shoulder-to-Shoulder with Giants
I suppose they mean race with the trail running elites.  Not sure who counts as an elite, but I have "run with" Eric Clifton and Karl Meltzer at the McNaughton Park 100 miler.  I was only a few feet away from them at the starting line...and each time they looped me, I "ran with them" for a few strides...until they were well down the trail and out of sight.  Still pretty cool.  What other sport allows you to compete right beside the best in the world?

6. Have a Fastpacking Adventure
Can I knock off the Grand Canyon and this one at the same time?  I think the spirit of fastpacking would include a night spent on the trail.  I'm sure I can think up some kind of 2-day, one-night, trail running adventure.  Hmmmm...

7. Declare Your Mission
What do you want to be remembered for?  Do you have a cause greater than simply YOUR running?  Is there a charity you are involved with that could be connected to running?  Care to start a local running program in your community?  I've raised some funds through running, but never really dedicated myself to a cause.  It would be cool to have a serious mission in life that running could help accomplish.  Hmmm...

8. Pace or Crew in an Ultra
I've done this a couple times, most notably at Badwater for Brian Kuhn.  The trip to Death Valley was one of the best running experiences I've ever had.  I helped crew Brian in his 135 mile run from Badwater to the portal at Mt Whitney.  Crewing is very demanding and stressful at times...your runner is counting on you to be there for them.  At Badwater, it's a life or death thing!   I prefer the pacing.  Running alongside a dedicated ultra runner as they try to achieve a challenging goal is very satisfying.  I'd like to do more pacing. 

9. Embrace the Minimalist Spirit
This is a pretty darn ambiguous goal.  I guess the idea is to forgo all the societal trappings and be "one with the trail."  Does that mean running naked?  Could.  How about just running with no technology and no real goal...except to "get away" on the trails?  Sure.  I'm trying to reduce my reliance on technology (no watch, heart rate monitor, GPS, iPod, etc) and utilize more minimalist footwear (barefoot, FiveFinger shoes, racing flats, etc).  It could also be camping before a race, making your own breakfast around a fire, and "showering" with a water bottle and small rag.  Whatever gets you closer to the trail...both figuratively and literally.

10. Be One with Nature
Hey, how's this different than #9 or #6?  Here is their description..."Explore the wild, but do so with open eyes, ears and senses.  Seek out the flora and fauna on your checklist: maybe a black bear, high alpine columbine, a bald eagle, redwoods, a porcupine or some sage that is best savored when crushed between your fingertips and inhaled deeply."   Fine.  I think this just means to appreciate your trail surroundings..enjoy the natural environment.  OK, I can do that.

I have one more...actually two more suggestions.  First, run a trail race with no goal other than to meet other runners, socialize, and go slowly at the back-of-the-pack.  Greet every runner that passes you (or you pass).  If the trail allows, run stride for stride with another runner sharing stories and encouraging them in their running goals.  Don't push the pace...in fact, try to be the last finisher.  It's a lot of fun.

Second, train seriously and try to really push it at a race.  Try for a personal record...try to win an age group...try to win the race!  Really give it a go.  No holding back...rip it from start to finish.  Train hard and feel confident.  I often try to do well in races, but I rarely try to "do my utmost best" in a race.  Maybe I'm afraid I'll choke...or show myself to be less of a runner than I imagined.  I usually hold back.  I'd love to pick a race, train specifically for it, and let it all hang out.

What are your "life list" trail running goals?  I'm planning on knocking a few out over the next year.  Hope these motivate you to do the same.  

Test Run #8

I was curious how this week's run would turn out.  I skipped last week's test and this week has been stressful and unusual.  Would that affect my run?  Here are my overall statistics for today's test run (in parenthesis is change from last test run):

Friday, February 5, 2010
3 miles @ 8:00 pace
Avg HR = 148 (-4 beats)
Peak HR = 159 (-4 beats)
Resting HR = 55 (+2 beats)
Weight = 170 (+2 pounds)



I suppose it's a mixed bag.  The statistics that really matter--the running heart rates (average and peak)--both improved.  The measures that sort of indicate overall fitness (weight and resting HR) both got worse.  I care more about the running stats and I'm happy with this week's results.  It has been a strange and stressful week with University furloughs being combined with an early retirement incentive to get people to separate from the University and save money.  Our office may have 3 long-time staff departing early.  My first furlough day is Monday (Feb 8).  My staff have a lot of anxiety about whether there will be lay-offs and more budget cuts.  I'm worried about how we maintain operations with fewer (and less experienced) employees.  This could account for my raised resting heart rate.  Also, I've been pigging out all week with lots of lunches and dinners with co-workers, old friends (including a high school buddy I hadn't seen in 25 years!), and my lovely wife.  Did I also mention the extra cake and brownies for office birthdays this week?  Guess this accounts for the 2 pound weight gain.

Overall, this has been a crazy week.  Things will calm down and get back to normal next week and my test run in 7 days will show improvement...I guarantee it.  Plus, the New Orleans Saints will be world champions!  Geaux Saints!!!

NOTE: Good results or bad, at least I'm still posting updates on my progress. Where's that Riddle character and his updates? His blog?  Apparently he "loves to run" but doesn't love to post.