Tuesday, May 31, 2011

Running Shrimp

My Memorial Day was a bit slower than expected, so this is what I ended up finding.  Actually, my wife found it...not sure why she was looking for running shrimp on the web.



If this little guy can run on a treadmill, so can you!  Or find a trail, bike path, road, track...and get out there and run.  Notice this fella doesn't have any running shoes... minimalist or not.  This crustacean is rocking it barefoot..or bare podded, or bare legged.

Sunday, May 29, 2011

Summer of Malmo? WTF?

I want happy feet.  I think my "Summer of Malmo" plan may get me happy feet. Unfortunately, people don't seem to understand.  I'll try to clarify.

Friday I posted my new "training plan" for this summer.  Much of it was grabbed from other web sites and I didn't really elaborate on how this philosophy will translate into my training program.  Several people have asked, "What the hell does summer of malmo mean?"  Even my wife said, "What's up with Malmo?"  She visited the Swedish city and doesn't see the connection to running. OK. Here is my translation of "Summer of Malmo" to my personal summer training program.

The general purpose of the program is to increase overall mileage by including double-run days.  While increasing mileage, you shouldn't skip speed.  No need for intense racing and competition, but rather "controlled" speed: tempo runs and relaxed intervals with friends.  Always run within yourself--never redlining.  Racing is OK, just don't try and set PRs during your training.  The program is designed to establish a strong aerobic base, with a touch of speed, so fall training can immediately get serious as you push for a great cross country (or other racing) season.

As a bit of context, my maximum heart rate is 191 and my morning resting heart rate is about 55.  That gives me a heart rate reserve of 191-55=136. So, 70% effort would be 136*0.7+55= about 150. This corresponds to an easy-moderate aerobic run.  Not super slow, but solidly aerobic. It's also a heart rate that Ernst van Aaken suggests you run at or below to truly develop a strong aerobic base.

Here is an example week for me based on this new program:

MON: 5 mile easy trail run (HR<150)
TUES AM: 7 mile easy trail run with friends (HR<125)
TUES PM: Track workout with a variety of distances (200m, 300m, 400m)
WED: 5 mile easy trail run (HR<150)
THURS AM: 6 mile easy road run with friends (HR<125)
THURS PM: 5 mile tempo trail run with friends (HR 160-170)
FRI: off or short easy run
SAT AM: 10 mile fartlek-style trail run
SAT PM: 3 mile easy barefoot run
SUN AM: 10 mile easy trail run (HR<150)
SUN PM: off or short and easy barefoot run

I'll probably end up with one day off each week and 2-4 double-days for a total of 8-10 runs each week.  Two runs will be "harder" speed workouts (Tuesday track and Thursday tempo). The weekend will have either a longish fartlek run (8-10 miles) or a long slow run (15-20 miles). I'd like to have about 6-10 miles each week of pure barefoot running.  Barefooting makes me happy.

Run solo, run with friends, run fast, run slow...keep those feet happy!

Friday, May 27, 2011

Summer of Malmo for Chris

My last race, CRUD-8-Hour Trail Run, didn't go well.  Lots of potential excuses, but the easiest cause and effect relationship is equating training to racing performance.  I was under-trained.  And I under-performed at the race.  It was my worst ultra ever.  Time for a change.  If I want to be a better runner, I need to run more.  If I want to be a faster runner, I need to run faster.  If I want to be a better racer, I need to race more.  Now I have a training plan.  I declare this the "Summer of Malmo"!  You've never heard of Malmo?  It's a great little city in Sweden.  It's also a training philosophy that's circulated on the internet for some time...almost an internet sensation...as much as any serious running post can be an "internet sensation." 

Here is a question and answer dialog that explains the Summer of Malmo philosophy.  Call it a manifesto.  It's based on George "Malmo" Malley, a great American steeplechase runner.  So, what does "Malmo" have to say about summer training?  Read on...

Q: What is this so-called "Summer of malmo"?
A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer without the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on relaxed and emphasis on commitment. Make this a social event.

Q: Who is it for?
A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!

Q: Who isn't it for?
A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.

Q: I thought that you don't believe in writing SCHEDULES?
A: I don't, these workouts are only examples, you can customize it any way that you want - except for the intensity level. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of Malmo. The product and your warranty will be null and void.

Q: How do I start?
A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.

Q: What if I get tired?
A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.

Q: How many miles should I run?
A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

Q: My friends are going to meet twice a week, where?
A: On the track. Why? Because the "program" is designed to accommodate everyone with one simple formula. You'll see soon enough.

Q: What workouts do we do?
A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.

Q: How fast?
A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold. Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over. Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session. The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.

Q: What should my heart rate be?
A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.

Q: What about those 200s? Why are we doing speed work now?
A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.

Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?
A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare you for the real work to begin in September.

Q: No hill repeats?
A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's physical and mental. By meeting twice a week and running in a group the mental effort should be at a minimum. Remember, no racing the freaking workout!!! There will be plenty of time for that later.

Q: What about the other days?
A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.

Q: I live in the country and don't have anyone else to run with.
A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.

Q: I want to run some summer road races, can I?
A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.

Q: How much will this cost?
A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.

Q: Go over that again?
A: (1) twice-a-day, as many days as you can - four, five or six days a week
(2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot
(3) meet with a group twice a week
(4) one tempo run of just four to six miles and
(5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m
(5) don't try to impress anyone, run within yourself
(6) relax, the real training doesn't begin until September.


The majority of the above Q&A comes from this site

A few other internet sites I used for this post:

Cool Running Summer of Malmo

Kevin Beck's Training Secrets

My plan is to run more miles (including doubles) get in two speed sessions per week (tempo and intervals), insert regular races at a variety of distances, and "run within myself" by wearing a heart-rate monitor and keeping my "easy" runs at 150 or below--much like Ernst van Aaken recommended. 

Malmo's Manifesto above is rather lengthy.  Another, more succcinct, training philosophy comes from Mr. van Aaken: "Run slowly, run daily, drink moderately, and don't eat like a pig." The real key to improving your running is to run more.  Throw in some fast running.  Test yourself in races. Easy.

Sunday, May 22, 2011

CRUD 8-Hour Race Ends Up Cruddy

I'm sad, disappointed, and a bit depressed.

I'm not sure this is actually possible, but I DNF'd at a timed event.  I dropped out after about 4.5 hours in the CRUD 8-Hour Trail run on Saturday.  I'm sure my laps will be recorded in the finisher results, but I dropped out.  If this was a 50K, it would be a true DNF.  I finished 6 laps (~3.5 miles each loop) for a total of 21 miles in 4.5 hours.  I was seriously dehydrated and my stomach was queasy.  My head was throbbing.  It was getting difficult to drink and eat.  I slowed down and walked a lot of the last loop, but things didn't improve.  It felt terrible turning in my timing chip to Mike and Adam (the co-RDs).  I talked to a few runners, then packed my gear and headed home.  The 1.5 hour drive home did little to settle my stomach.  I still felt horrible.  Guess I made the correct choice...can't imagine how I would have felt if I stayed on the course and tried to finish the full 8 hours.  As things ended up, I didn't start feeling better until Sunday morning. Still, it was disappointing to end my run so soon.  Four hours is hardly a training run.  I need to figure out what happened and make changes so it doesn't happen again (see end of this post).

Couple of quick comments about the race itself...this is a great trail event!  They changed the loop course this year and it was hillier, but less muddy.  Mostly single-track trail with a bit of dirt access roads and open meadow/farmland running.  The vast majority of the course was in the woods and well-shaded.  Still, the warmth and humidity took a toll on the runners.  Even when I left before 1pm, lots of people were starting to stagger.  There is only the one aid station at the start/finish of the loop--but it's a good one!  Plenty of volunteers and a good supply of food items.  Mike and Adam do a fantastic job of taking care of, and encouraging, the runners.  This year they added a 24-hour event to the race.  Those folks started at 4pm Friday afternoon so everyone could finish together at 4pm Saturday.  I was impressed with those determined runners.  It never cooled off on Friday night (low was still warm at about 70 degrees with plenty of humidity).  Curious to see the full results.  I believe the 24-hour leader was on track to have about 90 miles.  I assume the 8-hour winner would have a little over 40 miles. UPDATE: Results are now posted.  24-hour winner had 91 miles. 8-hour winner had 39 miles.  Good mileage on a rough day!  My personal splits for the 6 laps: 39:39, 41:45, 41:02, 42:43, 47:43, 59:08 (total of 21 miles in 4:32).  It counts as a tough training run.

So what happened to me?  In my Thursday post I talked about being "frisky" and ready to really excel in my running...then I quit in the middle of an 8-hour race.  What's up with that?  Well, my body revolted on me.  I became dehydrated and nauseous.  It almost felt like I had mild food poisoning.  I suppose it was simply severe dehydration and mild heat exhaustion.  It had to be around 90-100% humidity (it even sprinkled a couple of times) and the temperatures got into the low 80s. Then the sun came out.  I was miserable.  I think the answer to my troubles lies in two places: training and racing strategy. 

I was under-trained and went out too fast for my current fitness level.  I haven't done any long runs since the Potawatomi 50 miler on April 9.  I did get in a few good long hikes in the Smoky Mountains, but that is no substitute for running.  I've had no runs over 10 miles since April 9.  I also haven't much opportunity to acclimate to the heat and humidity.  Just this past week I was running in the morning when it was in the 30s!  It's true that my running has improved over the last 4-6 weeks...but that doesn't translate into ultramarathon success.  I need more time to build my endurance and stamina.  Hopefully I'll also adapt to the heat.  The CRUD race may have turned out differently if I held back more in my early loops.  I did try to run very comfortably and walked up all the hills...but it may have been too quick considering it was already warm and humid at 8am.  Live and learn.  The real problem was my lack of specific training for an ultra.  I should train first and THEN sign up for a race when I feel I'm ready.  Unfortunately, so many ultramarathons fill up early,  you need to register well in advance of race day.  For some that equates to extra motivation to train, for me it just sets me up for failure.  I learned a good lesson at CRUD...and I am now humbled, but not injured.  I'll race another day. 

I'm already registered for the Howl at the Moon 8-Hour run on August 13.  I'm not signing up for any other races until I feel prepared.  That means no June 11 race for me...not the Carmel Marathon, not the Run Under the Stars 10-Hour, not the Lake Mingo trail run.  Nothing until I'm fit.  Time to train.  And I have a training plan...coming soon to a blog post near you!  Stay tuned.

Thursday, May 19, 2011

This Is Where Trouble Starts

I'm getting in good shape...and this is where trouble starts for me!  I start thinking I'm better than I am.  I start running more, running faster, and running longer. I start running fast intervals and hill repeats.  I start thinking I can set new personal records at a local 5K...or 10K...or marathon...or 100 mile race.  Indeed, I may be able to set a new PR, but doubtful I can do it across all distances.  And guess what happens?  I get injured.  Wiser to settle on a target race and dedicate your training toward doing your best at that one distance.  Knock it off and move to another distance.  It's a logical progression that keeps your training moving, but keeps your ego in check.  You can't do everything at once. Be realistic.

So, this is essentially a post to myself (and anyone in a similar frame of mind)...if your running is starting to improve, and your feeling a little frisky, don't go overboard.  Hold back.  Pick a goal and progress slowly toward it.  The turtle wins over the hare...at least in terms of overall training.  Slow and steady.  During a race I may want to transform into a hare and show some speed.  In my daily running I want to be disciplined and smooth.  I need to stay realistic in my training and racing goals.  Depending on how this Saturday's 8-hour trail race goes, I have a few plans in mind for next week and beyond.  I'll unveil them on Monday.  I'm pretty sure I've decided what I'm doing on June 11 too...but let's not get ahead of ourselves...tomorrow I am taking the day off from running and Saturday, weather permitting, I'm going to run a level-headed and solid race that will set me up for a great summer.

Monday, May 16, 2011

Ready for CRUD 8-Hour Race?

It's only 5 days until the CRUD 8-Hour trail run this Saturday at Jubilee State Park just west of Peoria, IL.  I ran the inaugural race last year and ended up with 35 miles and 5th place overall (35 starters in the solo event).  That race report with short video can be found in my May 24, 2010 blog post.  I would have logged more miles, but it was a hot day and the trails were muddy and wet.  Seriously...lots of standing water and slick mud.  I'm not trying to make excuses for my overall miles (well, maybe I am)...the day was hot, humid, & sunny and the trail was muddy and wet. The 3-mile loop course had 4-5 hills and it was tough getting up, and back down, those after the runners churned up the mud. I still loved the race and am looking forward to this weekend.

This year there should be more runners.  Still time to register if you are in the central Illinois area!  Anyway, here are the current pre-registration stats:

Solo 8-Hour = 53
Team Relay 8-Hour = 6 teams
Solo 24-Hour = 12
Team Relay 24-Hour = 2 teams

Yes, this year they added a 24 hour run.  They start Friday afternoon and finish with the 8-hour runners on Saturday afternoon.  Should be pretty cool. My ego will get a nice boost when I pass those poor suckers who've been out there for a long time when I am still fresh. Of course, after 6-7 hours, some of the 24 hour folks may kick my ass!

So, am I ready for this 8-hour race?  I am getting in better shape, and have a bit of speed back, but my overall endurance is just missing.  I have very few long runs in me this year...but I'm holding onto hope that my Potawatomi 50 mile run (April 9) has left my body and mind with needed endurance and discipline.  Come Saturday afternoon, I'll know where I stand in terms of endurance and stamina. My "real" race for this summer is the August 13 Howl at the Moon 8-hour run.  Having this 8-hour trail run 3 months before Howl is perfect...it'll give me a baseline for training and should kick start some serious running over the next few weeks. I'm in worse shape than last year at this time, but well-rested.  If we get a series of dry days this week, the trails should be in good shape compared to last year.  The forecast for the weekend has highs in the mid-70s with a chance of thunderstorms. Delightful.

Friday, May 13, 2011

Eat More Fruit and Run Better

This guy amazes me.  His name is Michael Arnstein and he's a "fruitarian."  We should all eat more fruit...and maybe we'd become better runners.  This fellow has a marathon PR of 2:28 and recently ran the Rocky Raccoon 100 mile trail race in 16:34.  I want to run RR100 next year...this could be my extra motivation and inspiration.  I'm already vegetarian...why not go a bit further toward fruitarianism?  Check out his 8-minute video:



I'm going to buy more fruit next time I shop.  I think the local Farmer's Market is open early Saturday morning.  Eat fruit, set PRs!  Sweet.

Wednesday, May 11, 2011

Does Running Form Matter? What is Good?

Instead of posting my own thoughts on the topic of good running form, I thought I'd present two recent and thoughtful pieces.  Runner's World has a pretty thorough article in their June 2011 magazine:

"Does Form Matter?" (June 2011)

Pete at Runblogger has an excellent post on running form. Thoughtful and not pedantic:

"What is Good Running Form?" (May 10, 2011)

OK, I have to make at least one comment--running barefoot aids the development of good running form.

Monday, May 9, 2011

Rusty Nails, Glass, and Thorns

Barefoot runners always hear people warn them about stepping on rusty nails...or glass...or thorns.  I run mostly on trails so there aren't many opportunities for nails, rusty or clean.  Glass is not a major threat either.  There are lots of thorns on my local trails...I've already had three poke through my shoes and into my foot!  These are long thorns--more than an inch--and they are sharp!  Here is an example of one that got me during the 7-Day Stage Race in 2009.

We have eyes for a reason and as long as we pay attention to our surroundings, barefoot running is pretty darn safe.  If I see a piece of glass, I step around it.  Same goes for nails, or dog crap, or thorns...if I see them.  Saturday I was running barefoot and stepped on a thorn.  It wasn't a super long one, but it stuck in the ball of my foot and hurt enough to make me immediately stop and look at my sole.  There it was, stuck right in the pad under my second metatarsal.  I pulled it out and cut my run short.  At home, I washed up the area, poured some hydrogen peroxide over the foot, then swabbed the area with anti-bacterial ointment and covered it up.  It hurt a bit yesterday, but seems fine today.  I ran both days...with shoes.  No need to be reckless.  Point is, it's OK.  I stepped on a thorn, pulled it out, and I'm OK.

This guy took a video of himself jumping on glass barefoot.  Lots of rocks, gravel, and glass...and he was fine.  I'd like to work my way up to that level of "fitness"--or is it stupidity?  Anyway, the 1-minute video is interesting. The human foot is amazing.

PS:  What hurt more than the thorn this weekend was ManU defeating Chelsea in the English Premier League.  Looks like the Red Devils will reclaim the EPL crown.  Chelsea had a good season...and they'll be back strong next year. Like the thorn, it hurts, but you move on.

Friday, May 6, 2011

Why We Run

There are many reasons to run.  Some people even claim it's part of our DNA...we were designed to run and need to run to remain human.  To some degree, I believe that we were "born to run."  I'm thinking about the individual reasons why we run.  Any of these ring true for you?

Social Runner.  This person runs to meet fellow runners.  They want to chat, eat, and drink with others.  In general, they aren't trying to run the fastest, or the slowest, just enough to hang with friends...and make a few more friends.  They'll seek out group and club runs each week.  Solo runs aren't their forte.  Drinking beer might be.

Competitive Runner. They want to be fast...or at least faster than you!  And faster than they were last week or at their last race.  Personal records are important.  They track their PRs and try to lower them whenever they can.  They'll be on training programs to improve their racing times.  They'll hop on the track to run intervals.  They'll run with a group...to push the pace.  They'll run alone to test themselves.

Healthy Runner.  This person wants to be "fit."  They run to stay in shape, keep the weight off, keep the cholesterol levels in check.  They run to reduce stress.  Maybe they are running to be healthy and fit for another sport.  They might race a few times, but running is not their life.  If you are running to be healthy, you probably aren't running long distances or fast paces.  Moderation is the key.

Weight Loss Runner.  This person wants to lose weight and keep it off.  Running burns a ton of calories and can pump up our metabolism.  These people will likely run at a slow to moderate "fat burning" pace.  Weight lose can be a social thing too so these folks may find others wishing to lose weight and run together. 

Barefoot Runner.  Do people actually run barefoot?  Yep.  They think mankind was born to run this way.  We evolved to run...with our own bare feet!  While I'm heading in this direction, I'm not "one of them" yet. When I've met them (or read about them), they are pretty "down to earth" and friendly folks. Sometimes a bit too spiritual for me, but really nice.

Ultrarunner.  Do I need to cover this freak?  I'm one.  Enough said. Barefoot ultrarunner?  Come on, that's impossible!  Right???

Of course, you can be more than one kind of runner.  In some sense, I'm all of the above.  We all have different needs and running can satisfy many of them.  The main reason I'm posting this is to remind you, and me, that we run for various reasons and we should keep those reasons in mind.  You'll be happier, and a more successful runner, if you think about WHY you run and then try to arrange your runs to meet those needs.

If you enjoy the social side of running, then make sure you connect with other runners every single week.  Join a runnign club, do their fun runs, find a low-key 5K and race it...then meet new runners at the start and finish line.  Hang out and socialize.  You'll be happier.

If you are competitive, then dedicate yourself to an improvement plan.  Pick a race and train for it.  You'll be fitter and faster and happier if you are training and running faster. 

If you want to lose weight, then run easy every day.  Keep yourself in the aerobic fat-burning zone.  Add a few minutes to your runs so you burn more calories.

Running...it's all good...but some running is better than others...because it makes you happier.  Find your niche. So, why do you run?  Are you one of them ultrarunners?

Tuesday, May 3, 2011

June Races?

May is here and I have one major race: the CRUD 8-Hour Run on May 21.  They have a 24-hour event too, that's not for me this year!  I did the CRUD race last year and it was a blast.  Eight hours running through mud and water at Jubilee State Park outside of Peoria, IL.  Figured I should do it again.  Normally I do the Gnaw Bone 50K race which is one week before CRUD--it was tough to do both races last year so I cut Gnaw Bone and am concentrating solely on the 8-hour CRUD run.  Hope it goes well.  It's my only race in May...which brings me to the blog post title...what races should I do in June?

I already have the Kennekuk 5-Hour "fun run" on June 25, but I need a race too.  Looks like June 11 is a good race date with three races to select from:  Lake Mingo 7.1 Mile Trail Run (Danville, IL), Run Under the Stars 10-Hour race (Paducah, KY), and the inaugural Carmel Marathon in Carmel, IN (just north of Indianapolis).  When I planned my races for the year, the Run Under the Stars 10-hour event was on my schedule.  Seemed like a good training run for Howl at the Moon in August.  Now I'm thinking about the local Lake Mingo trail run. Short, close by, and cheap.  It'll encourage me to work on my speed the next few weeks...and the CRUD race will have developed my endurance.  Then there's that new Carmel Marathon--just a 2 hour drive to be part of the inaugural race.  Marathons can be good tests of speed and endurance.  So many choices, so little time!  If you were me, which race would you do?

Sunday, May 1, 2011

My 5-Mile Barefoot Run

Today, May 1, is the first annual International Barefoot Running Day.  So I went for a 5-mile barefoot run.  Actually, it turned out to be a 5.25 mile run--5 miles barefoot on the trails and 1/4 mile walking barefoot on the paved bike path. It was one of my best runs ever.  Yes, best ever.  The day was perfect--58 degrees, sunny, with a slight breeze.  The trails were in good shape--still slightly muddy and wet, but generally soft and luxurious.  My feet craved the feel of the ground.  Some parts were soft and squishy, others hard-packed and rough. A few areas had gravel and were difficult to run across without a bit of pain...but still enjoyable.  Once I had a dandelion flower stuck between my toes...that won't happen with shoes! I had a smile on my face for the entire 5 miles.

One of the differences between running barefoot and shod is the relationship you have to the environment.  When I run barefoot on the trails, I am running in nature...not through it like I would with shoes.  I am part of the environment, not treading over it.  You feel "one with nature" as you trod lightly on the ground.  You notice the ever-changing terrain--mud, rock, sand, dirt, sticks, and clover.  You feel the warmth of the sun on the top of your feet and on the ground itself.  You immediately notice when you have entered shaded terrain...the cool ground wakes up the soles of your feet.  Upon emerging into sunlight again, your feet immediately feel the warm dirt.  Your body and mind are intimately connected to the landscape.  With shoes, unfortunately, all of these subtle cues are lost.  Shoes force us to run through nature, rather than within it. Deer jump off the trail in front of us well before we arrive...with bare feet, I get within 10 feet of many animals.  They sense I'm just part of the landscape. 

I'm currently lying on my couch typing this blog post with my feet up.  My toes are tingling.  My feet feel alive.  I'm still smiling.  Today was a great run.  One of my best.  Hope you can experience barefoot running too.  It may change your life.  If not, it should still put a smile on your face as you feel like a care-free 5-year old kid romping around the neighborhood.  When did you last feel like that?

If you want to learn more about barefoot running, check out one of these recent books.  I've own all three and they are very good.

Barefoot Running Step by Step (Barefoot Ken Bob and Roy Wallack)
Barefoot Running (Michael Sandler and Jessica Lee)
The Barefoot Running Book, 2nd edition (Jason Robillard)

I also own this book, but haven't read it yet:
The Complete Idiot's Guide to Barefoot Running (Craig Richards and Thomas Hollowell)

PS:  Running in "minimalist" shoes is not the same as running with bare feet.  Not even close.  I have several pairs of minimalist shoes, including 3 models of the Vibram FiveFingers, and I like them all.  Still, they are not the same as going bare.  Don't even get me started on the Nike Free line...they aren't even minimalist--way too much cushioning, not light enough, high heels, and restrictive toe box. If you cut off the heels like this guy did, it may become an OK shoe when zero-dropped.