Barefoot Running DVD Review and Give-Away

Michael Sandler, along with Jessica Lee, contacted me to receive a complementary copy of their new DVD "Barefoot Running: The Movie." I agreed and they sent me one copy for myself and one copy to give away as a random prize to ONE OF YOU LUCKY READERS!

Post a comment to this blog entry and I'll enter you into a random drawing for a free copy of the DVD. After selecting a winner on October 8, I'll announce the lucky person on this blog and have them contact me for mailing information. Easy, eh?

"Barefoot Running: The Movie" comes from the same two folks that brought us the book, "Barefoot Running: How to Run Light and Free by Getting in Touch with the Earth."  I reviewed the book in my June 19, 2010 post here. It was a well-written good book and a worthwhile read. If the movie was as good as the book, it would be pretty awesome. After seeing the "movie trailer" on YouTube, I was excited to finally get a copy of the full DVD. So, here's my "movie review"...

First, it's not really a movie.  I'd call it a documentary and how-to guide for barefoot running. Actually, I think titling it as such would draw more people to the DVD.  It's a solid source for barefoot running. It provides rationale, motivation, techniques, and drills.  That's not what you expect in a "movie," but exactly what you'd expect from a documentary or how-to DVD. The full DVD is 74 minutes long and is divided into 17 short chapters, plus a small set of bonus features.

I consider myself a minimalist runner.  I prefer to run in shoes that keep me connected with the ground, are lightweight, and don't interfere with my foot's natural movement. That means no motion-control shoes, no hugely cushioned shoes, and typically shoes that feature very little drop from heel to toe. I also run barefoot from time to time--maybe once or twice a week for short 2-5 mile runs. The thing I like about barefoot running is that it keeps me in tune with nature and myself. I don't feel like I'm running THROUGH my environment...instead, I feel I'm running IN the environment...I'm actually part of nature. That sense of connectedness is strongly emphasized in this DVD. You can tell Michael and Jessica are spiritual folks that value being "in touch" with the Earth.  At times, I think it's a bit too much...but they don't come across as wackos...just sincere, honest, human beings. When they say they "Are no longer spectators of the planet, but    are direct participants" you can believe them.  It rings true. The other great thing about barefoot running, which is captured extremely well in this DVD, is the feeling of being a kid again. Barefoot running is fun and you look at the world from the eyes of a child. It's true! You can tell that Jessica and Michael are enjoying every barefoot stride as they glide up and down the trails, jump over logs, or walk along the beach. This "movie" captures the joy of running better than most.

Here are a few PROS and CONS from my prospective:

Pros:

• Like the DVD holder/case. It's cardboard with just a minimal amount of plastic and no extra box cover.
• Beautiful scenery throughout the DVD (filmed mostly in Maui).
• Pretty cool original music to accompany video.
• Great motivational story about injury and recovery (from Michael), and to a less extent, Jessica.
• Nice combination of anecdotal evidence and research to make the case for barefoot running.
• Good descriptions of running form and technique (sort of like ChiRunning without shoes).
• Interesting running and balance drills, some that I'd never heard of before.
• Excellent warm-up routine before running.
• Nice recovery tips and foam rolling strategies.
• Very good insights for selecting "minimalist" footwear (needed for some terrain or weather)

Cons:

• Needed more on proper foot care.
• A little too spiritual for my tastes.
• Foot landing technique seems a little too far forward (toward toes, rather than ball or midfoot landing) with no heel touch. 
• Arms and hands are held rather high rather than more relaxed and at waist.

Overall, I thoroughly enjoyed the "movie" and it motivated me to go out and run barefoot! That's a pretty good outcome. Even though I've run bare before, I still learned new techniques and tips for becoming a better barefoot runner. And the whole DVD was very motivational and inspiring in tone. I still can't believe Michael Sandler recovered from his major accident and is back to serious running...with his two bare feet! I won't spoil the story...just know that if he can do it, so can you! If you've ever thought about barefoot running, this DVD could be your gateway to a new way of running. If you've tried barefoot running in the past, you may still learn a few things from this movie. 

The DVD supposedly retails for $29.95 (stated price on DVD box). It can be found on the RunBare web site for $24.99. I imagine it might be cheaper on Amazon at some point in the near future (it currently lists on Amazon for $24.95 plus $2.98 shipping). I received my copy for free.  I don't think I'd pay $25 for it. But, if it was $19.95, I'd pull the trigger and purchase the DVD. Does $5 really make a difference?  Probably shouldn't, but it does in my cheap-ass mind. "Barefoot Running: The Movie" is an excellent DVD. I don't think you'll be disappointed if you buy it...even for $25. And if you start running barefoot, you'll save lots of dollars by not buying new running shoes! 

Post a comment on this blog and you'll be entered to win a FREE COPY of the DVD!  I don't have a ton of regular blog readers, so you may have a pretty darn good chance to win this sucker! 1 in 10? 1 in 25? 1 in 50?  You can't win if you don't post a comment (multiple comments do not earn you multiple entries for the drawing).

NOTE: I can only mail for free to domestic (US) addresses. Contest ends at 11:59pm on October 8, 2012.

Barefoot Running: The Movie

I recently watched "Barefoot Running: The Movie"--it's pretty good.  I'll post a full movie review later this week...plus offer a free DVD give-away for my loyal blog readers!  For now, here's the movie trailer (it's not really a movie, but more of a how-to DVD):

Week in Review: Sept 17-23

This was a solid week for me.  Nothing extravagant, just daily activity. I hope to have a similar set of runs this week. I really enjoyed the Monday and Friday walk-jog (mostly walking) to simulate Umstead 100 mile "race pace." I'm a quick walker.  These two days help me recover, yet still practice for the 24-hour Umstead 100 race. And they give me confidence that sub-24 hour pace is doable with lots of walking. Walking is a big deal in longer ultramarathons and I need to practice it. Sounds funny for a runner to say they need to "train by walking"--it worked for the 6 day pedestrian runners of the past!  Here are last week's statistics:

Count:	7 Activities
Distance:	36.82 mi
Max Distance:	10.48 mi
Avg Distance:	5.26 mi
Time:	6:19:27 h:m:s
Avg Speed:	5.8 mph
Avg HR:	124 bpm
Max HR:	182 bpm
Calories:	4,632 C

I skipped reporting the average and maximum cadence.  Those stats are way off because of the walking (which is a much slower cadence).  I still track cadence on each individual run, but no need to report it as a weekly statistic. Biggest goal over the next 3 weeks is to get in longer weekend runs. I also need to restrain myself on the Thursday buffalo run--I hit a heart rate of 182 this past week!  Too high for no reason. Training for ultras, especially 100 milers, is about risk-reward balance. Why risk injury for very little possible reward?  Tempo runs are fine, but I need to keep them under control.

Tentative Training Plan for Umstead 100

I have just over 6 months to go until my Umstead 100 Mile Trail Run on April 6, 2013. That seems a long time away, yet also seems way too soon!  I have serious training to do in the next 6 months.  My longest run in the last few months has been 10 miles. Only need to add 90 miles to that "long run" to complete a full 100 mile race. My goal at Umstead is to break 24 hours for 100 miles. That translates into a 14:24 minute per mile average pace. It's doable. I can't linger at aid stations, or stop long for drop bags, food, drink, clothing changes, etc. Every minute I am not making forward progress means I have to go faster to "get back on track" with my planned pace. I'll adopt some kind of run/walk strategy from the start to the finish. For me, the key will be getting to 75 miles without injury, then staying mentally strong to keep a consistent walk-jog cycle for the last 25 miles.

Here's my tentative training plan:

MON: Walk 3-4 miles (about 14:00 pace)
TUES: Easy 5-7 mile run (trails)
WED: Easy 5-7 mile run (roads)
THUR: Moderate paced 7-10 mile run (trails)
FRI: Walk 3-4 miles (about 14:00 pace)
SAT: Long run/walk (15-20 miles)
SUN: Long run/walk (10-15 miles)

TOTAL: 48-67 miles

Monday and Friday are essentially days off, but I will walk to promote recovery and practice walking.  Ultramarathons, especially 100 milers, have a lot of walking in them. Better practice that walking! At least once/month, I'll substitute an ultramarathon race for the weekend long runs.  Instead of a 20 mile run, I'll do a 50K race. The race will not be an all-out effort, but just a steady "get time on the feet" experiences. I'll need one 50 miler within the next 6 months.  Here are my tentative races:

• Oct 13: Farmdale 30
• Nov 10: McNotAgain 30
• Dec 1: Tecumseh Marathon
• Jan 26: Riddle Run 28 mile
• Feb 16: Fuego y Agua 50K
• Mar 9: LBL 50 Mile
• Apr 6: Umstead 100

It's a simple schedule, without much speed work, but it may just get the job done. I suppose "race specific speed training" would be intervals run at 14:24 pace! I do need some "brain training"--that will come with the super long runs and one or two all-night runs (midnight-6am efforts). The training races look nicely spread out and peak with the March 9, 2013 Land Between the Lakes 50 Miler--4 weeks before Umstead 100  miler.

Week in Review: Sept 10-16

This last week was a low mileage one for me.  That ended up being OK since the previous week went very well and I have no need to push my training.  I have been struggling the last few days to keep healthy and fight off whatever flu bug my wife had all last week. She's still pretty congested and sick, I am on the edge. Fighting off a cold or flu, plus celebrating my wife's birthday with a long Chicago weekend, kept me off the roads and trails. Here are statistics from last week:

Count:	3 Activities
Distance:	11.64 mi
Max Distance:	4.95 mi
Avg Distance:	3.88 mi
Time:	2:07:54 h:m:s
Avg Speed:	5.5 mph
Avg HR:	126 bpm
Max HR:	166 bpm
Avg Run Cadence:	--
Max Run Cadence:	--
Calories:	1,482 C

Obviously an "easy" week. Only three runs, all short and fairly slow. Apparently I didn't track cadence on any of those 3 runs. I'll start strapping that Garmin foot pod on more regularly this week. Also, I plan on being back on track with 5 or 6 runs, two of which I want to be at "100-mile race pace" (14:24 minutes/mile). Those slow paced runs will be perfect for recovery, adding a few junk miles, and also reminding myself how easy I can go (for 24 hours) and still achieve my sub-24 goal at the Umstead 100 miler.

Soon, I need to incorporate long weekend runs into the mix. I have a 30-mile trail race (Farmdale Trail Run) on October 13 and I'd like at least one 15-20 mile training run before that race!  For me, the Farmdale event will be more of an extended training run than an actual race effort. Why not take advantage of aid stations and fellow runners to get me through a long run?  There is a 50-mile option, so my slow 30 mile run won't burden the race officials. I've done Farmdale every year it's existed (this is number 7)...no need to stop that streak now.

NOTE: 201 days until the Umstead 100 mile race!  I have a count-down timer on my blog. Hopefully when it reads 30 days to go, I'll be an aerobic monster ready to taper and kick some ass.

Free Your Feet

I'm lazy today and don't feel like producing any new content, but I've been returning to my minimalist roots...including barefoot running. So I found this on the web...FREE YOUR FEET!  My feet are still tingly from this morning's 5-mile barefoot trail run. Go bare and awaken your feet. Toss those balls and chains you call "shoes" and let your feet go free.

Created by: XRayTechnicianSchools.net

Umstead Bound!

Saturday, September 8, at Noon (EDT) was the opening of the Umstead 100 Mile Endurance Run online registration for the April 6, 2013 event. Registration closed somewhere around 12:03pm eastern time. For better or worse, I GOT INTO THE RACE!  Yep, I'm one of the "lucky" 275 entrants. I now have 208 days to train for this 100 mile trail race that will occur in Umstead State Park near Raleigh, NC. The next 6 months will be filled with long runs, tempo runs, recovery runs, fartlek runs, barefoot runs, and even scheduled walks. I'll do a few shorter races on my way to the 100 miler, here is my tentative list:

Oct = Farmdale 30 Mile Trail Run (IL)
Nov = McNotAgain 30 Mile Trail Run (IL)
Dec = Tecumseh Trail Marathon (IN)
Jan = Riddle Run 28 Mile Fat Ass Trail Run (IL)
Feb = Fuego y Agua 50K (Nicaragua)
Mar = Land Between the Lakes 60K (KY)

My goal for Umstead 100 is a sub-24 hour finish. That means averaging a 14:24 pace per mile for 24 hours, both day and night, on the Umstead park trails. Sounds like an easy pace, eh?  Maybe, maybe not. That average will include stops for food, water, shoe & sock changes, bathroom breaks, etc. After about 18 hours, it isn't that easy to maintain that pace. Heck, it isn't easy to maintain any forward progress!  With appropriate training, intelligent recovery, and a little luck...I hope to be crossing that Umstead 100 finish line the morning of Sunday, April 7...with the clock reading 23:59. Maybe 23:45 would be safer? I'll take 23:30 too.

Best of luck to all of the runners that got into the race.  Train hard, train smart, and race well. I'll see you in about 208 days.

Week in Review: Sept 3-9

This week was awesome.  I had a reasonable amount of miles, got in two "long" runs (10 miles each), and even tossed down a tempo-ish run with the buffalo herd on Thursday evening. Plus, I got into the Umstead 100 race for next year! Only 275 lucky souls made it in during that first 3 minutes of online registration. Time to kick the training up a notch. Not too quickly...I have a full 6 months to train. Here's to 209 more days of good training leading up to the April 6, 2013 Umstead 100 Endurance Run.

Here is this past week's training:

Count:	5 Activities
Distance:	37.30 mi
Max Distance:	10.11 mi
Avg Distance:	7.46 mi
Time:	6:13:48 h:m:s
Avg Speed:	6.0 mph
Avg HR:	136 bpm
Max HR:	174 bpm
Avg Run Cadence:	81 spm
Max Run Cadence:	98 spm
Calories:	4,718 C

Skechers Go Bionic Shoe

This is not a shoe review.  I need more miles on my new Skechers Go Bionic shoes before I can legitimately review them. While these are intended as road shoes, I plan on using them for roads and tame trails.  I did my first run in them yesterday: 7 miles total (5 on trails, 2 on roads). They worked fine. These shoes have serious potential. In a nutshell, they are lightweight (size US13 are 7.2 ounces each), zero drop, flexible, low to the ground (~12mm stack height), moderately cushioned, and have a wide toe-box. They cost $90. My main concern is whether the numerous flex grooves and "open areas" on the sole will let in rocks or thorns.

From early testers, here are three comprehensive reviews of the Go Bionic shoes:

Nate at Biker Nate
Rob at Birthday Shoes
Pete at Runblogger

My formal review will come later when I have at least 100 miles on these puppies.

Barefoot Beer Mile?

I seem to be obsessed with beer miles lately. Just last week I posted about Nick Symmonds setting the American beer mile record (5:19). At the time, I wondered what a barefoot beer mile might look like. Someone must have attempted one.  How did it go? Well, Patrick Sweeney has run two barefoot beer miles...and he videotaped the first one and posted it to YouTube! Pat's a notable barefoot runner from southern California. He's even done some ultra runs. Still, he has speed as well. My dream of being the fastest barefoot miler is now gone. I can't match Pat. His recent (and only second attempt) barefoot beer mile attempt was run in 5:49.

His first beer mile, documented below, was run in 6:26. How do these guys drink their beers so quickly?  And run so fast? I probably shouldn't question a guy who's blog is titled "Bourbon Feet." Wonder if there is a bourbon mile run.



How fast do you think you could run a mile, barefoot, while drinking 4 beers? I'm shooting for under 8 minutes! We all need goals.

Week in Review: August 27-Sept 2

Another building week. Better than last week, but not as good as what's to come! Feeling better and starting to plan for future races. Maybe an ultramarathon or two this fall...and lots of good opportunities in early 2013. This whole week I ran either barefoot or in Vibram FiveFinger shoes. It was a nice way to return to natural running. My plan for this coming week is to rotate between barefoot, VFFs, and "minimalist" shoes. Also, I want to expand a little more onto road and track routes instead of my usual 100% trail running routine. Just my way of keeping things fresh and hopefully avoiding injuries. Variety is the spice of life...and running.

Count:	5 Activities
Distance:	23.80 mi
Max Distance:	5.73 mi
Avg Distance:	4.76 mi
Time:	4:07:29 h:m:s
Avg Speed:	5.8 mph
Avg HR:	131 bpm
Max HR:	161 bpm
Avg Run Cadence:	82 spm
Max Run Cadence:	107 spm
Calories:	3,143 C

I'd like to find a way to track my cadence while running barefoot.The Garmin sensor is pretty small, but it still needs to be securely fastened to my foot or ankle. It works well on VFFs (through the velcro strap on top). Maybe a big rubber band?