2011 Running Goals

I am ending 2010 healthy, happy, and injury free.  I didn't accomplish any of my 5 running goals for this year (see post here), but that's OK.  I'm in a good position to move forward into 2011.  Now I need some goals.  I like this image of a start and finish line being the same--just from different sides.  That's true of our running goals too.  We set them as a starting point to hopefully inspire us to run better.  The finish line is the completion of the goal.  The actual process of getting to the goal is the most meaningful aspect of the journey.  Anyone can set a goal.  Working hard to see it achieved is the hard part...and the most rewarding.  Once the goal is achieved, you'll bask in temporary glory, but looking back, you'll be most proud of the effort it took to get to that finish line...not crossing the line itself.  Here are my goals for 2011:

• Run every day of 2011 (keep running streak alive)
• Hit 50 miles at Howl at the Moon 8-Hour race
• Finish an ultra-marathon in FiveFinger shoes
• Set at least one new running personal record (PR)

Why these goals?  The first goal should keep me running consistently, but with due caution. I need to stay healthy and injury free to continue the running streak.  Nothing too crazy.  The second goal sets a nice performance standard that will be difficult, but not impossible, to reach.  It'll keep me motivated to do my long runs.  The third goal will continue my quest toward minimalism.  That means more and more running and walking completely barefoot. The final goal will hopefully get me to run shorter races and do speed work at the appropriate times.  I like the open-ended nature of "any PR distance" rather than stating a single race PR. In my mind, I think I can knock off several distance PRs, but my goal is to conquer "at least one" new PR. 

I hope 2011 (the "year of the rabbit") sees me hopping along the roads and trails fast and injury free.  Hope you achieve all of your running goals in 2011...of course, that means you need to SET some goals!  What are you waiting for?  Set at least one goal for the new year and start moving toward it.  One baby step at a time.  That's how all running goals are completed.  Good luck.  Have a great new year!

Running Minimally in Winter

It's tough getting outside to run when there is snow and ice everywhere...and the temperatures are well below freezing.  Harder to keep to the minimalist theme as well--some of those "barefoot shoes" (Vibram FiveFingers) don't keep your feet very warm.  Still, that darn treadmill isn't very nice either.  I ran across this great post at Birthday Shoes yesterday.  It's entitled "Winter Running with O'Neill Reactor Reef Boots."  Reef boots are designed for surfers to grip their boards, but still offer protection from coral and other sharp ocean objects.  They are usually made of neoprene with a thin rubber sole.  These booties are very flexible, grippy, and shield you from cold water.  Maybe these could work as minimalist running shoes in the cold snow and slush? Check out the link to find out...and there is a nice YouTube video to further explain how he runs in them...in northern Minnesota!

Coming tomorrow, on New Year's Eve, my running goals for 2011.  Can't wait!  I better start thinking of some goals. 

Looking Back at Running in 2010

So, how did this past year go?  I've been hesitant to review the last 12 months.  Even though I've already posted my planned races for 2011, I had a nagging suspicion that 2010 really didn't go that well.  I wonder if I actually posted my running goals for 2010 on this blog...say about 12 months ago?  Oh yeah, I did.  Yikes.  Why do people insist on making their goals public?  Doesn't that just lead to disappointment?  I suppose it's a way to increase accountability and thus keep motivation high.  Time to face reality, sort of, and review 2010 with an eye toward 2011 running goals.  This year I had several running goals (based on my post from December 30, 2009):

• Qualify for Boston Marathon
• Run a 50K in Vibram FiveFinger shoes
• Finish the Canadian Death Race
• Run 50 miles at Howl at the Moon 8-Hour
• Break 19:00 for a 5K 

I didn't meet any of these goals in 2010.  Sad, eh?  I didn't even run a road marathon or 5K, so those goals were finished before I even tried.  I doubt I would have achieved them, although I think it would have been close.  I had a few other "goals" for 2010 (see December 31, 2009 post).  Basically, I wanted to run, not worry about total miles or times, and remain injury free.  Related, I wanted to keep getting more minimalist in my running.  Did I achieve these more ambiguous goals?  YES!  I didn't track any miles this entire year.  I kept moving toward more minimalist shoes...including quite a bit of completely barefoot running.  And, I didn't have a single running injury all year!  So I didn't meet any of the "performance" related goals, but I did change my philosophy of running and felt good for most of the year.  Let me look at each of these past goals more closely...

Boston Marathon qualification?  I needed a 3:30 certified marathon finish to qualify for Boston.  I didn't even run a road marathon...but I did an early trail marathon in March and finished in 4:07 without pushing hard. I believe I could have finished under 4:00 for that trail marathon.  With a bit more training, I think within 1-2 months, I could have run a fairly flat road marathon in 3:30.  I'll never know, but the hope is still alive.  If this winter goes well, I will repeat that trail marathon in March and then see where to go from there.  Maybe a fast road marathon is in my future for 2011?

Run a 50K in FiveFingers?  Nope, I never did run a 50K in any of my FiveFinger shoes.  I did run 15 miles in training...and I twice ran a 10 mile race loop in them before changing into "regular minimalist" trail racing shoes. After throwing away (or donating) almost all of my "regular" shoes, I only have minimalist shoes in my rotation.  With warmer weather, I'll get out and start barefoot running again.  I'd like to work up to 10 miles barefoot and 20 miles in FiveFingers.  A 50K in my gorilla shoes can't be far off--maybe 2011 will see this goal achieved?

Finished the Canadian Death Race?  Hell no...since they pulled me EARLY from the course without cause!  Would I have finished CDR if they let me continue at that 40 mile mark?  Not sure.  Would have been nice to try.  My ill mother had taken a turn for the worse the day before CDR...maybe I had other things on my mind.  Still, would have been sweet to continue and finish this sucker.  I have no plans on going back so 2011 will not see this goal attained.

Run 50 miles at Howl at the Moon?  Hardly.  It was my worst Howl at the Moon 8-Hour finish (33.9 miles).  I was fresh off my Canadian Death Race DNF, my mother had just passed away, and work was crazy busy.  I wasn't into running.  No motivation, no energy, no fuel in the tank.  I was empty.  I firmly believe that 2011 will be very different--it will be my best Howl ever!

Did I break 19:00 for a 5K?  Nope.  Didn't even run a 5K, or 10K, or half marathon.  Nothing short.  Hard to say what kind of speed I would have had if I attempted a 5K.  I'm confident I would have been well under 20:00 and maybe close to 19:00.  Hmmmm...I think I better do some shorter races in 2011.

My goals for 2011 will be coming soon.  I give myself a B- for 2010...even if I really didn't meet my running goals.  I had good reasons for failing.  (Note the shattered rose colored glasses pictured in this post.)  I'm entering 2011 with a healthy body and mind.  Watch out folks, I feel a good year coming!

Screw Shoes

This December has been pretty brutal in central Illinois.  With the last snow storm, we officially passed our record for snowfall in December.  Normally we only get about 6-7 inches for the month--this December we are already past 20 inches.  Throw in some nasty single digit morning temperatures and a little wind....and it is cold!  And slippery on that snow and packed ice.  I've been on the treadmill more often than I'd like to admit.  When I do venture outside on the roads or trails, I use a tip picked up from Matt Carpenter and the Incline Club out in the Pikes Peak area of Colorado.  They put sheet metal screws (the ones with the hex head with a slight lip around the top) in the bottom of their shoes for traction. Twist in 10-12 screws per shoe and you are set (do not do this with a hand screwdriver--use a power drill).  Screw shoes work quite well and cost almost nothing.  I use the 3/8 inch screws, others use 1/2 inch ones.  Much longer and you might feel them through your sole.  Much shorter and they may not stay in your shoe.

For details about the whole "screw shoe" procedure, see Matt Carpenter's web page. The picture at the top of this post is from his page.  At only pennies a piece, screws are a very economical way to make it through icy winter runs. Who needs fancy (expensive & heavy) Stabilicers, Icespikes, Icebugs, Yaktrax, Microspikes, or Hobnails?  Go with the screw shoe instead!

Even with extra traction on your shoes, running on ice and snow can still be slippery.  It's a great situation to improve your running technique.  Stay balanced over your center of gravity, take short strides, don't push off, and keep those knees bent. When you feel yourself slipping, concentrate on improving your running form.

PS:  Don't try this on your bare feet!  For some conditions, you just need shoes.

NOTE: For Janak and others reading this post thinking this is something new, it's not.  Carpenter and others have done it for years and I've used this technique for about 4-5 years myself.  It's worked well.

Test Run on 12-27-2010

Had a reasonable test run today.  I've kept my running streak going (today marked 33 consecutive days) and my consistency is starting to pay off with slightly better test run results. Here are my stats with a comparison to the last test run (and the baseline run stats are here):

3 miles @ 8:00 pace
Weight: 169  (+2)
Resting HR: 54  (-1)
Average HR: 143  (-3)
Peak HR: 152  (-3)
Recovery HR: 36  (0)
Beats/Mile: 1144  (-24)

Four improvements, one decline, and one no-change.  I'll take those numbers.  I haven't been doing these test runs each week as I had originally planned, but that's OK.  If I can get in about 2 test runs per month, that will be enough to track progress.

Christmas Running Book Windfall

Santa treated me well yesterday.  (Thanks wife.)  Among other gifts, I received 7 running-related books!  That brings my "running library" to a total of 129 books.  The "My Library" link on the right side of the blog allows you to browse all of them.  One random book is displayed each time you come to the blog.  It's been less than 24 hours, so I haven't read them all, but here are my first "one sentence" thoughts on the 7 new books:

Danny Abshire, 2010, Natural Running
Not about barefoot running, but rather running "like you were barefoot" in minimalist shoes.

Jason Robillard, 2010, The Barefoot Running Book (2nd edition)
I already had the first smaller edition--this one is still well-written, but more comprehensive.

Daniel Howell, 2010, The Barefoot Book
Not about running per se, but rather a guide to being barefoot all the time and the advantages of freeing your feet.

Phil Maffetone, 2010, The Big Book of Endurance Training and Racing
This is a BIG book (500+ pages) that pulls together a lot of Maffetone's previous works.

Puleo & Milroy, 2010, Running Anatomy
Helps to know the actual physiology underlying running.

John Parker Jr, 2009, Heart Monitor Training for the Compleat Idiot (3rd ed)
Very well written and practical guide to using a heart rate monitor to improve your running and racing.

Ed Furtaw, 2010, Tales from Out There
Holy cow...am I going to run the Barkley Marathons now?

In addition to running over the next few vacation days, I'll be reading.  Time to soak up some knowledge, get motivated, and plan for 2011.

Running Streak Hits 30 Days

OK, thirty days of continuous running may not seem that long...but for me it's a personal record of persistence.  I have my count-up ticker on the right side of this blog.  Today marked 30 days of running without missing a day. I hope to keep it going for a long time.  Maybe all of next year?  I don't have to run fast or run long, I just have to run each day (minimum is one mile of non-stop running each day).  If I can make it to March and warmer weather, I will have achieved my main goal--get through winter with consistent running.  Too often I take "bad weather days" off--that can be 3-4 days per week during winter in central Illinois!  I'll take it a step at a time, a day at a time, a week at a time...and now I've made it the equivalent of a full month...30 DAYS AND COUNTING! 

Consistency is the key to better running and racing.  What better way to be "consistent" than run every single day?  Care to join me?

My Races for 2011?

I'm not sure if I should first review 2010 or just start planning for 2011 running and racing.  I didn't meet many of my goals for 2010...so let's start thinking about 2011, then I can analyze 2010 and see what went right and wrong.  Here are my planned ultra races for 2011. Hopefully I can check them all off my list at the end of the year.  Maybe a few will even have an asterisk indicating a new PR!  I can dream.

• Riddle Run 28 ("solo")
• Yours Truly 50K
• KRR Fat Ass 28
• Land Betwn Lakes 26.2
• Potawatomi 50M
• Sandy Memorial 47K
• CRUD 8-Hour
• 5-Hr Dogs & Cats
• Sunburn Six
• Howl at Moon 8-Hr
• Rock Cut Hobo 50K
• Farmdale 30
• McNotAgain 30

They are also listed on the right side bar of this blog. One major theme is staying close to home.  I plan on venturing beyond the borders of Illinois only once--most likely for the Land Between the Lakes trail races (doing the marathon).  Steve Durbin, the RD of those LBL races, should feel honored, eh?  I decided to skip another Canadian adventure race--thought I would do Sinister 7 instead of the Death Race--but I'll do neither one. I don't have a 100 miler on next year's list either.  Instead I'm doing the 50 miler at Pekin, IL (Potowatomi Trail, previously known as "McNaughton Park").  If things seem to be going very well in the fall, I may add a 100 miler or a fast marathon to the schedule.  As far as "goal races," I am targeting Howl at the Moon as my main "kick some ass" race.  This year (2010) was my worst Howl ever...with good reasons...I had just come back from an undeserved DNF at the Canadian Death Race and my mother had passed away.  My heart was not into running.  I'll be back--stronger than ever--at the 2011 Howl at the Moon 8-Hour run.

I'd like to set some new personal records (PRs) along the way.  I'm confident I can run a fairly fast 50K.  Same for that 30 mile distance.  And my current PR at Howl (47.06 miles) will be broken too!  I don't list shorter races on this blog--they seem too insignificant.  Still, I'd like to run a few 5Ks, 10Ks, and maybe even a half-marathon.  If I do, I'd like to run them well...setting new PRs at those distances as well.  That's quite a set of goals.  Once I really look back at 2010, I'll set my "New Year's Goals" for 2011 and post them here.  They need to be specific, measurable, and achievable.  No problem dreaming...but I need to turn those dreams into reality.

UPDATE (January 6, 2011): I've added a hundred mile race to my 2011 race schedule!  The Hallucination 100 trail run in Michigan on Sept 9-10.   I've also decided to add a 10-hour run (Run Under the Stars) to my summer schedule.  Rock Cut Hobo 50K may fall off the list if I actually do the hundred miler.  Can't recover in ONE WEEK.

Riddle Run is no More

It's the first day of winter...surprise, surprise.  I guess that's why I haven't seen the grass in a while.  That white stuff has been around for a while...and it wasn't even winter yet!  Now more bad news for running...

"RiddleRun will not happen in 2011. I’m still a little bummed out at our local park, thinking they may put out a hidden camera  like they did for my mowing, so they can throw me in jail….maybe next year it will return, maybe not. Anyway, Merry Christmas and happy holidays to all. See you around." -Jeff

The famous "Riddle Run" winter fat ass will not be held in January 2011. This would have been the 12th annual event, but Jeff (the organizer) has had enough of the local park and their silly, uncooperative ways.  I have done all 11 of these fat ass runs so far--I believe only Tom Rice has also done each one.  I have more total miles than Mr. Rice--last year I completed my 249th "Riddle Run mile."  That includes seven full 28+ mile finishes.  My shortest run was 12 miles (that was the distance of the short "fun run" when this originally started back in 2000). I'll miss this great event. There were lots of good memories created on that trail every January when dozens of friends would congregate and run 4-mile loops to celebrate the start of a new year...and burn off those extra holiday calories.  The "Riddle Run" epitomized the philosophy of the original fat ass runs started by Joe Oakes back in the late 1970s.  No money, no prizes...you just show up and run.  Nice and simple.  I hope Jeff takes pride in starting, and continuing, a great tradition for so many years.  Thanks Jeff.  At the end of January, I may still be out on the same trails, at the same time the event would have occurred, but it won't be the same without you.  Times change, but we keep running and hopefully keep adding to the good memories.

I am a Barefoot Runner

This video, recently mentioned on the Google Minimalist Runner listserv,  is one of the funniest I've ever seen.  If you are "into" the barefoot and minimalist running thing, you'll get all of the inside jokes and think this is unbelievably hilarious.  If not into this barefoot running stuff, it's still pretty darn funny.  Seriously, if you run barefoot or in FiveFinger shoes watch this YouTube video entitled "I Am A Barefoot Runner."



Well done "Barefoot Steve." Well done. -From "Barefoot Chris"

Skipping Races Can Be Awesome

Maybe I'm getting wiser in my old age.  I am so thankful that I decided to skip four recent races: Tecumseh Trail Marathon, Da Deer Run 8K, the new Hawkeye 50K, and the upcoming Across the Years 72-Hour Run. I was seriously considering doing three of these four races.  Tecumseh was plagued by snow and ice and they had to reroute the course into an out & back format that ended up slightly short of 26.2 miles.  I don't need that!  The Deer Run 8K and Hawkeye 50K were on the same day (Dec 11) so I had to select between them...and I chose neither.  The weather once again smacked those two races with snow, sleet, and wind.  I don't need that!  At the end of this month, the Across the Years 72-Hour race will occur (along with the shorter 24-Hr and 48-Hr versions).  I was "lucky" enough to be selected in the race lottery this summer...but decided to pass on the opportunity.  I'm sure the weather will be fine in Arizona, but I'm still thankful that I won't be running for 3 days straight for the new year.  I don't need that!

All of these four events are fine races.  I may do them in the near future.  For me, this year wasn't the time to commit to them.  And the weather has made my choices seem splendid.  I wish all of the ATY racers success.  It's an enormous feat to run for 24, 48, or 72 hours straight!  I still have that race on my "bucket list" of cool races to do before I die.  I may start with a simpler, closer 24-hour track run before heading to Arizona for 2 or 3 days of running.  See, I am getting wiser.  Skipping races can be awesome.

Motivation to Run

Yeah, winter weather can get you down.  Runners have it pretty tough in the dark and dreary days of winter.  I prefer spring and fall.  Even summer is OK.  I don't like the heat and humidity of summer in the Midwest, but at least we have longs days that provide plenty of time to run.  Anyway, here is a nice video that might motivate runners:



It may help you explain to non-runners why you run...probably not, but it's worth a shot.  Remember, if you run, you are a runner.  So go out and run...wherever...whenever.  Just run.  Why do you run?  Because, YOU ARE A RUNNER!

Bad Running Weather?

Whether the weather be fine,
Or whether the weather be not,
Whether the weather be cold,
Or whether the weather be hot,
We'll weather the weather
Whatever the weather
Whether we like it or not.

No excuses...get out there and run!  Whatever your weather, someone else has it worse.  It might be bad today, even worse tomorrow, but it'll get better. Conquer your fears, fight the inclement weather, and go for a run.  Today I woke up to -2 degree temperatures...that's without windchill!

I saw the above poem quoted by Eric Grossman (excellent trail runner) in the November 2010 issue of Running Times.  Now that I'm fully "immersed" in another Illinois winter, it seemed like a good time to remind myself (and you!) that we can "weather the weather"--even if we don't like it.

PS: My running streak is now up to 20 days and going strong. I even added a little count-up ticker on the right side bar.  It will be one day behind since it counts up, but doesn't include the first day in the count.

What Counts as a Running Streak?

I am in the midst of a personal running streak.  I have now run for 17 days straight.  Not exactly a long streak, but good for me.  I rarely run an entire week without a day off.  I started on Thanksgiving Day and hope to continue through the rest of 2010 and all of 2011. When does a consecutive streak of running actually count as a streak?  One week seems too short.  One month?  Six months?  One full year? According to the United States Running Streak Association (USRSA), a running streak can be certified and listed after one full year. There are requirements that need to be met to have a running streak.  You can't just run to the end of your driveway and call that a "day of running."  According to USRSA:

One must "run at least one continuous mile within each calendar day under one's own body power (without the utilization of any type of health or mechanical aid other than prosthetic devices). Running under one's own body power can occur on either the roads, a track, over hill and dale, or on a treadmill. Running cannot occur through the use of canes, crutches or banisters, or reliance on pools or aquatic devices to create artificial buoyancy."

Sounds good.  My current rule has been to run at least 2 miles each day, but I suppose 1 mile is a reasonable minimum.  Easy, eh?  Who can't run one mile every day.  Every single day.  For at least a year.  Thanksgiving Day (November 25, 2010) marks the beginning of my personal running streak.  Thanksgiving seemed like an appropriate day to begin--what better way to "give thanks" for my ability to run?  I appreciate my general good health.  Why not run every day to celebrate my health and fitness?  Care to join me?  You can start your streak today!

Here are two interesting runners with long streaks:

Robert "Raven" Kraft (8 miles/day for more than 35 years)

Barefoot Rick Roeber (3+ years barefoot running every day)

The longest current American running streak is Mark Covert who started on July 23, 1968.  Yes, that is 1968.  Mark likely owns the record for the world's longest current streak too, but Ron Hill of Great Britain supposedly has run every day since December 1964--but with looser criteria, including the use of crutches.

Test Run on 12-7-2010

What a weird test run I had yesterday.  My weight was down 2 pounds--no big deal.  I am fine anywhere around 170.  Being less is not a real gain. What was odd is that my resting heart rate, average run heart rate, and peak heart rate were all the same as the last test run!  Even my recovery rate was the same.  What are the chances of that happening?  At first I thought this sucked.  My numbers may not have improved, but they didn't go downhill either.  This is a stressful time at work...if I can manage to not go backwards, that is success!  It's also that time of the year when lots of students are taking their scantron bubble-in tests to finish the semester.  At least my "test" is running on a treadmill.  I don't want to write an essay about running physiology or answer a bunch of multiple choice items on aerobic endurance.  Running is straightforward and simple.  And measurable.  Here are my stats from yesterday's test run on the treadmill:

3 miles @ 8:00 pace
Weight: 167  (-2 pounds)
Resting HR: 53  (0 change)
Average HR: 146  (0 change)
Peak HR: 155  (0 change)
Recovery HR (2 minute heart rate drop): 36  (0 change)
Beats/Mile: 1168  (0 change)

I'm still uninjured, healthy, and running consistently.  Improvements will come soon.

My Hope for Spring Minimalist Shoes

Lots of promises out there from various shoe companies.  Everyone seems to be latching on, at least a little bit, to this minimalist craze.  Looks like we'll have a few start-ups producing very interesting minimalist shoes, plus a few big companies jumping on the band wagon too.  The New Balance Minimus Trail is pictured on the left--more photos on Flickr here.  Currently, that's my favorite of the new crop of shoes coming out--I liked their NB 790 trail shoe and this Minimus Trail should be even better.  For Spring 2011 (February-April?), I have hopes for the following new minimalist shoes:

New Balance Minimus Trail
Altra Adam
Skora
Terra Plana Neo
Merrell Barefoot Collection

I can't believe Nike is letting these other companies get a head start on them...I would expect them to already have 1-2 models ready to go...maybe they are waiting for the right timing?  Anyway, if these other shoes sell well, Nike will be all over it within no time. With a plethora of new barefoot books and now several new minimalist shoes, this spring is going to be fantastic!

Many Barefoot Running Books

It's December and the holidays are around the corner.  If you are a barefoot runner...or would like to be a barefoot runner...you are in luck this holiday season.  There are many new books to choose from...or get them all!

Danny Abshire
Natural Running

Jason Robillard
The Barefoot Running Book (2nd edition)

Michael Sandler
Barefoot Running

Daniel Howell
The Barefoot Book

Christopher McDougall
Born to Run

Once you purchase and read all of these fine books, don't forget that Barefoot Ken Bob Saxton will have his new barefoot running book out in the Spring of 2011 (supposedly before the Boston Marathon).  Spring of 2011 will also see the debut of several new minimalist shoes.  It's going to be a GREAT SPRING!

You know barefoot running is going mainstream when you get the first "Idiot's Guide" book...guess what?  In February 2011 the "Complete Idiot's Guide to Barefoot Running" will be released!

Sad news today...the USA lost it's bid to host the 2022 World Cup. Qatar won that bid.  Poor England lost the 2018 bid...instead Russia will host the World Cup in 2018.  Oh well.  Not sure I'll be traveling to Brazil in 2012, Russia in 2018, or Qatar in 2022.  But I'll be watching.  And hopefully still running...maybe playing soccer too...all barefoot?