When I get a injury from running, my first thought is always about how quickly I can get back on the road. I worry about losing fitness and missing out on races. And, at this time of the year, with the nights drawing in, those evening runs with the club are all the more precious. While everyone else is at home with the curtains drawn, we're outside working our bodies, breathing in the cool air, feeling alive. I miss that, and I want to get back to it as soon as I can.
When I've had my injury for a few weeks I play a different mental game. At speed sessions it's always the 'how about doing one more rep even though you thought this was the last' temptation that goes through my head. The feeling that I'm sneaking an extra one - going the extra rep, so to speak. And when I'm recovering from injury, and resigned to the fact it will be a few weeks, I play the 'how about leaving it for one more week just to be really sure and minimise your chances of a recurrence?' game.
That's where I am now. I've long since stopped having any pain walking on it, but if I press on the joint it still hurts a tiny bit. I'm thinking I'll leave it for one more week.
Monday 7 October 2013
Tuesday 24 September 2013
Days 153 to 161 - Waiting to heal
Not much to report here. I've been waiting for three weeks for this injury to clear and it is taking its time. It no longer hurts to step on it, but if I push at the painful area I can still feel a little soreness. I think I'm going to need at least another week before I try it out.
So it seems that an autumn half marathon is off the table. Instead I'll begin to focus on some 10k specific training for the league races in the New Year. A few weeks of warm weather training in Perth at Christmas should be just the ticket.
I did also just come across this interesting post from Nick Campitelli . It's mainly about the rise and fall (or rise) or minimalist shoes, but in the comments he cites a study demonstrating that 'as cushioning is lost, foot control improves.' It's very difficult to read a paper in a discipline with which you're not familiar and make much sense of it, so I'm just going on his summary sentence, but it maybe agrees with my previous post?
So it seems that an autumn half marathon is off the table. Instead I'll begin to focus on some 10k specific training for the league races in the New Year. A few weeks of warm weather training in Perth at Christmas should be just the ticket.
I did also just come across this interesting post from Nick Campitelli . It's mainly about the rise and fall (or rise) or minimalist shoes, but in the comments he cites a study demonstrating that 'as cushioning is lost, foot control improves.' It's very difficult to read a paper in a discipline with which you're not familiar and make much sense of it, so I'm just going on his summary sentence, but it maybe agrees with my previous post?
Day 152 - Can barefoot running fix you?
Can barefoot running fix you? It seems an odd question for me to be asking as I wait for my foot to heal. Haven't I already proved that it breaks you? Possibly, but a little recent experience suggests there really might be something in this whole change of technique.
I blogged a while ago about Rhiannon getting hold of a pair of minimalist shoes - Merrel Vapor Gloves, the same as mine, if somewhat smaller and pinker - and going out for her first run. The photos I took immediately demonstrated that by removing the cushioning and concentrating on an increased cadence her form instantly improved. It was quite dramatic. As if someone had clipped the elastic on her legs and let them swing through their full motion.
To give you a little more background, Rhiannon has been suffering with injury for the last year or so. Physios, osteopaths, orthotics... nothing has really sorted the issue with her twisting pelvis and subsequent painful knee. Every attempt at a comeback has ended in pain. But since trying these new shoes she's not had any of that pain. Some new pain, like sore calves, certainly, but the old problems haven't reared their ugly heads. At least not yet.
Prior to this she'd experienced various people trying to correct some fairly strong overpronation. The lady in the local running shop tried for a good hour with every shoe in the shop and eventually declared, "I can't fix that with shoes."
Fastforward a few months and a number of runs in barefoot shoes. Not an excessive number, but enough to get used to a new style and adapt to the need for increased control from feet and ankles (the shoes refuse to do it for you).
We were visiting Liverpool for a little city break (I had no idea there was so much to do there!) and discovered a running shop next door to our hotel. Natterjack Running. We of course had to pop in and see what they had on offer. And, as usual, we got chatting to someone about running. I love speaking this common language! It reminds me of our recent holiday in Spain where we made so many friends because we could converse in Spanish. The same this is at work when you meet a fellow runner.
On this occasion, our co-linguist was Jenny Clague, former junior elite runner (I say former elite, she did knock out a 2:36 marathon a couple of years ago) who was on duty at the time. We were very impressed with Jenny. She was warm, knowledgeable and interested in us. Barely a few minutes into the conversation she'd invited us out on a run that evening - which we may well have done if a) we weren't heading home that afternoon, b) I wasn't injured and c) she hadn't already let slip quite what a good runner she is! But it was that kind of invitation that makes all the difference in a shop; you're far more likely to buy something from someone who is interested in you, rather than your money.
We chatted a bit about barefoot running and Jenny was sensibly sceptical - quite at home with the idea of minimal shoes, as top-level runners tend to be, but concerned about removing all cushioning. My theory, which I've mentioned before, is that elite runners could happily run in barefoot shoes if they chose, but they don't need to because their form is already so good. Consequently they struggle to see the need for them. I wonder if 6 months of running like me would change their minds...
We told Jenny a bit about Rhiannon's fitness troubles, orthotics, and recent dalliance with barefooting, and she kindly offered to analyse Rhiannon's gait. She wasn't expecting a fee,* just genuinely interested to see the excessive pronation we'd described (and quite possibly wanting to gently steer her back towards some more normal trainers).
So Mrs Payne donned a pair of neutral shoes and hopped onto the treadmill while the video camera whirred into life. 60 seconds later and the results of the analysis were in. With video evidence. "You just need a pair of neutral shoes." "That ankle angle is perfect; somewhere between 170 & 180 degrees is ideal and that's 175." "You've got a really nice style." Even when Rhiannon deliberately slumped back onto her heels, the pronation was gone. A little movement which you'd expect from a joint, but no panicked grabs for orthotics and inserts.
Rhiannon left the shop with a deviation-free spring in her step, and I left marvelling that a couple of months of barefoot running could have that effect. Could it be that by removing all support her feet and ankles had so quickly learnt to support themselves? Had her ankles and arches strengthened that much? She'd not suffered any pain from pelvis or knees since making the switch - could it be that barefoot running had fixed her? Only time will tell, but I suspect that on that early autumn afternoon in Liverpool the three of us were silently asking the very same question.
* I feel I ought to point out that the shop was empty at the time, and we weren't really asking for the service - if you turn up and expect the same you'll probably have to pay £15. Seems fair enough. Unless you buy some shoes that is.
I blogged a while ago about Rhiannon getting hold of a pair of minimalist shoes - Merrel Vapor Gloves, the same as mine, if somewhat smaller and pinker - and going out for her first run. The photos I took immediately demonstrated that by removing the cushioning and concentrating on an increased cadence her form instantly improved. It was quite dramatic. As if someone had clipped the elastic on her legs and let them swing through their full motion.
Prior to this she'd experienced various people trying to correct some fairly strong overpronation. The lady in the local running shop tried for a good hour with every shoe in the shop and eventually declared, "I can't fix that with shoes."
Fastforward a few months and a number of runs in barefoot shoes. Not an excessive number, but enough to get used to a new style and adapt to the need for increased control from feet and ankles (the shoes refuse to do it for you).
 |
Next door to the Z hotel in Liverpool
city centre, a visit to this little shop
capped off our stay beautifully!
|
On this occasion, our co-linguist was Jenny Clague, former junior elite runner (I say former elite, she did knock out a 2:36 marathon a couple of years ago) who was on duty at the time. We were very impressed with Jenny. She was warm, knowledgeable and interested in us. Barely a few minutes into the conversation she'd invited us out on a run that evening - which we may well have done if a) we weren't heading home that afternoon, b) I wasn't injured and c) she hadn't already let slip quite what a good runner she is! But it was that kind of invitation that makes all the difference in a shop; you're far more likely to buy something from someone who is interested in you, rather than your money.
We chatted a bit about barefoot running and Jenny was sensibly sceptical - quite at home with the idea of minimal shoes, as top-level runners tend to be, but concerned about removing all cushioning. My theory, which I've mentioned before, is that elite runners could happily run in barefoot shoes if they chose, but they don't need to because their form is already so good. Consequently they struggle to see the need for them. I wonder if 6 months of running like me would change their minds...
We told Jenny a bit about Rhiannon's fitness troubles, orthotics, and recent dalliance with barefooting, and she kindly offered to analyse Rhiannon's gait. She wasn't expecting a fee,* just genuinely interested to see the excessive pronation we'd described (and quite possibly wanting to gently steer her back towards some more normal trainers).
So Mrs Payne donned a pair of neutral shoes and hopped onto the treadmill while the video camera whirred into life. 60 seconds later and the results of the analysis were in. With video evidence. "You just need a pair of neutral shoes." "That ankle angle is perfect; somewhere between 170 & 180 degrees is ideal and that's 175." "You've got a really nice style." Even when Rhiannon deliberately slumped back onto her heels, the pronation was gone. A little movement which you'd expect from a joint, but no panicked grabs for orthotics and inserts.
Rhiannon left the shop with a deviation-free spring in her step, and I left marvelling that a couple of months of barefoot running could have that effect. Could it be that by removing all support her feet and ankles had so quickly learnt to support themselves? Had her ankles and arches strengthened that much? She'd not suffered any pain from pelvis or knees since making the switch - could it be that barefoot running had fixed her? Only time will tell, but I suspect that on that early autumn afternoon in Liverpool the three of us were silently asking the very same question.
* I feel I ought to point out that the shop was empty at the time, and we weren't really asking for the service - if you turn up and expect the same you'll probably have to pay £15. Seems fair enough. Unless you buy some shoes that is.
Sunday 15 September 2013
Days 142 to 151 - Injury from barefoot running
There's no way around this. I've injured myself by running in super-minimalist shoes. How embarrassing.
I've been talking about feeling a bit bruised on the ball of my left foot over the last week, and about how carefully I've managed it. But I now discover I've not managed it very well at all. I should have paid more attention to what my feet were telling me - especially on that last run where I felt a bit of a sharp pain after 1 mile and hoped it would go away. After the race it actually it felt alright, but when I woke up the next morning it was clear I had a problem.
So what is the problem? Have I succumbed to the classic over-keen-transition injuries? Apparently not. My calves are fine. My achilles is fine. I don't have pain on the top of my foot indicating hairline fractures in my metatarsals. Those are par for the course if you underestimate the steadiness with which you'll need to adapt to a new running form. But I've been careful, and my injury, as far as I can tell, is a combination of bad luck and poor judgement.
I've damaged the second metatarsal head on my left foot. It's quite easy to locate the pain to that point. And it feels like bruise. I'm fairly sure it has come from doing a couple of tempo runs on woodland and canal paths in my Vapor Gloves. Every now and again you just land badly on a stone, no matter how hard you try to keep your eyes on the path. And when you're in a pace group, you just plough onwards rather than adapting your pace to allow you run carefully. Having done that, and having sustained a bit of an injury, I've just kept pounding away.
I've been surprised by the difference between a steady run and tempo run in terms of forces acting on your feet. I can run, say, 7 miles at a steady pace and my feet feel fine at the end. But do the same distance at a tempo pace and the greater forces in each step leave my feet feeling bruised and battered (so to speak) by the end. There are more blisters too.
So there it is, I'm carrying an injury. As a result I've had to pull out of the Round Leicester Relay this weekend, which I was really looking forward to. We had a good looking team and I think we could have improved on last year's result (when I ran a pretty poor leg that included an extra loop of my own invention). I plan to keep icing and resting until it feels good, followed by an extra week of rest for good measure. I suspect it's bruising, but if there is any kind of fracture I think it will just take longer to feel okay. (My research tells me that those bones are pretty well contained and naturally heal pretty well). Frustrating, but it's what you have to do. And then I'll work my way back slowly over another week or two, quite possibly using my old running shoes for extra cushioning.
Has it changed how I feel about barefoot running? Maybe a little bit when it comes to the more barefoot end of things. It really is difficult to avoid those stones, and your feet do take a battering when you try to run fast. But I love my new running style. It feels good, I feel light and the rhythmical cadence is so reassuring as it propels me forward. I don't want to lose the connection with the ground and the natural feeling. But I do want to avoid those stones.
I've been talking about feeling a bit bruised on the ball of my left foot over the last week, and about how carefully I've managed it. But I now discover I've not managed it very well at all. I should have paid more attention to what my feet were telling me - especially on that last run where I felt a bit of a sharp pain after 1 mile and hoped it would go away. After the race it actually it felt alright, but when I woke up the next morning it was clear I had a problem.
So what is the problem? Have I succumbed to the classic over-keen-transition injuries? Apparently not. My calves are fine. My achilles is fine. I don't have pain on the top of my foot indicating hairline fractures in my metatarsals. Those are par for the course if you underestimate the steadiness with which you'll need to adapt to a new running form. But I've been careful, and my injury, as far as I can tell, is a combination of bad luck and poor judgement.
I've damaged the second metatarsal head on my left foot. It's quite easy to locate the pain to that point. And it feels like bruise. I'm fairly sure it has come from doing a couple of tempo runs on woodland and canal paths in my Vapor Gloves. Every now and again you just land badly on a stone, no matter how hard you try to keep your eyes on the path. And when you're in a pace group, you just plough onwards rather than adapting your pace to allow you run carefully. Having done that, and having sustained a bit of an injury, I've just kept pounding away.
I've been surprised by the difference between a steady run and tempo run in terms of forces acting on your feet. I can run, say, 7 miles at a steady pace and my feet feel fine at the end. But do the same distance at a tempo pace and the greater forces in each step leave my feet feeling bruised and battered (so to speak) by the end. There are more blisters too.
So there it is, I'm carrying an injury. As a result I've had to pull out of the Round Leicester Relay this weekend, which I was really looking forward to. We had a good looking team and I think we could have improved on last year's result (when I ran a pretty poor leg that included an extra loop of my own invention). I plan to keep icing and resting until it feels good, followed by an extra week of rest for good measure. I suspect it's bruising, but if there is any kind of fracture I think it will just take longer to feel okay. (My research tells me that those bones are pretty well contained and naturally heal pretty well). Frustrating, but it's what you have to do. And then I'll work my way back slowly over another week or two, quite possibly using my old running shoes for extra cushioning.
Has it changed how I feel about barefoot running? Maybe a little bit when it comes to the more barefoot end of things. It really is difficult to avoid those stones, and your feet do take a battering when you try to run fast. But I love my new running style. It feels good, I feel light and the rhythmical cadence is so reassuring as it propels me forward. I don't want to lose the connection with the ground and the natural feeling. But I do want to avoid those stones.
Thursday 5 September 2013
Day 141 - Magazine amnesia
Another club run tonight: 8 miles, down the canal, around the reservoir, through the cemetery and home. I found myself running off the front of the group early on in the run and feeling great, and then languishing off the back towards the end, and feeling exhausted. If I'm honest I did feel a bit a stab on that bruised forefoot quite early on but brushed it off and forgot about it. I'm hoping I don't regret that in the morning.
In other news, I've discovered I don't take in anything I read in running magazines. Apparently I just like reading the various related words - runner, cadence, PB - without really connecting the meaning. How do I know that? On clearing up a few things today I found two identical copies of the same issue of Running Fitness. Clearly I bought the first and merrily devoured its contents before going out and buying (and reading) exactly the same one again, completely oblivious. Well done Joel.
In other news, I've discovered I don't take in anything I read in running magazines. Apparently I just like reading the various related words - runner, cadence, PB - without really connecting the meaning. How do I know that? On clearing up a few things today I found two identical copies of the same issue of Running Fitness. Clearly I bought the first and merrily devoured its contents before going out and buying (and reading) exactly the same one again, completely oblivious. Well done Joel.
 |
| Evidence: 2 copies of the April edition of Running Fitness. |
Tuesday 3 September 2013
Days 137 to 140 - Bruise recovery
No running at all for me this week. I've decided to take a full week off to try and shift the bruise on my left foot. Those of you who are inclined to a more sceptical view of this barefoot running business are probably secretly thinking 'I told you so...' Which would be fair. But, in my defence, I have done two things which show I am learning and adapting. And that is the secret - learning your limits, adapting as you go, perfecting your method. Here are the two things I've done.
1 I've rested rather than ploughed on regardless
One of the great temptations as a runner is to keep going when you shouldn't. The allure of improved fitness is potent, and it can persuade otherwise sensible people to ignore sharp pains in their body in their pursuit of PBs. I have no evidence for this, but I'm sure that most injuries are not so much caused by overwork, but by ignoring signs of damage as a result of that overwork. One too many runs when your body is telling you it has had enough.
By dropping my mileage down to 1.5 a week at the start of this, and steadily increasing throughout, I've had to learn to hold back. I don't like it though. I wish I'd been out all week. I wish I'd been running in the 10-mile league race on Sunday. I wish I'd done the Mad Mile at club last week where everybody seemed to set new PBs.
2 I've bought some new shoes
There clearly is a limit to what you can do in the thinnest of shoes, and I think I found it. Curiously it was connected to running faster, rather than greater mileage. What that means for future runs and races remains to be seen. But the time had definitely come to expand my arsenal of footwear weapons, and I'm very happy with my new shoes. This week I hope to try mixing and matching between the two, so that I retain some of that barefoot feel in my programme.
1 I've rested rather than ploughed on regardless
One of the great temptations as a runner is to keep going when you shouldn't. The allure of improved fitness is potent, and it can persuade otherwise sensible people to ignore sharp pains in their body in their pursuit of PBs. I have no evidence for this, but I'm sure that most injuries are not so much caused by overwork, but by ignoring signs of damage as a result of that overwork. One too many runs when your body is telling you it has had enough.
By dropping my mileage down to 1.5 a week at the start of this, and steadily increasing throughout, I've had to learn to hold back. I don't like it though. I wish I'd been out all week. I wish I'd been running in the 10-mile league race on Sunday. I wish I'd done the Mad Mile at club last week where everybody seemed to set new PBs.
2 I've bought some new shoes
There clearly is a limit to what you can do in the thinnest of shoes, and I think I found it. Curiously it was connected to running faster, rather than greater mileage. What that means for future runs and races remains to be seen. But the time had definitely come to expand my arsenal of footwear weapons, and I'm very happy with my new shoes. This week I hope to try mixing and matching between the two, so that I retain some of that barefoot feel in my programme.
Thursday 29 August 2013
Days 131 to 136 - New shoes and a bruise
Day 131 - 4.22 miles
One of the results of doing something unusual (most people consider running in minimalist shoes to be unusual) and writing a blog is that people begin to treat you like an expert. And its easy to be taken in and start believing it. I enjoy explaining why I decided to give this a try, and what benefits I hope to reap. And each time I do it I discover I'm a little bit more of a enthusiast, and have stronger opinions about the merits of the whole thing.
Today was a fun one because we (Rhiannon and I) actually got to take a couple of people out to a field to demonstrate. We were visiting Rhiannon's sister and partner near Cambridge and we took to the village playing field for a bit of a lesson. I'm increasingly convinced that the secret to changing your form is to take your shoes off and up your cadence. It is almost impossible to run the same way as before if you make those changes. And a pair of willing students made a good job of their first attempt.
We then set off for a few miles of slightly more normal running, during which I got to have another go with the Minimus. I liked them a lot more this time. I found I could maintain a fairly easy pace and not have to worry so much about what I was landing on. They felt comfortable, but I did get a small blister on the side of my foot. Still, looking forward to the next outing.
Day 132 - Rest
I seem to have acquired a bruise in the ball of my left foot. I doubt I did it yesterday so I think it must be from the longer stoney run last week, but aggravated yesterday. If I'm honest I'm not quite sure what to do with it. It hurts a bit, but not too much. But I do want it to go away. I'll see how I feel tomorrow.
Day 133 - Rest
That nagging bruisey feeling is still there. I don't have to run today so I'm going to give it another day to rest. I'm not sure whether it is the kind of thing that will gradually go away regardless, or if running on it exacerbates it.
Day 134 - 8.08 miles
Brilliant. A club night, a very similar route to a couple weeks ago through the forest, round the park and over the golf course. But this time in the Minimus. It was so much easier to run on the trails and speed down the hills. That little bit extra cushioning (actually it feels like quite a lot) makes all the difference. I no longer had to look down all the time or dodge every pebble. And, what's more, it was my fastest run since the change. 6:54s, which on this route is worth 6:45 on the flat I'd say. I particularly enjoyed stretching out on the long downhill back into the village.
So these are good shoes for running fast in. And good for dry trails. But I think I need to get those Vapor Gloves back on soon to make sure I'm not wimping out. And I now have a massive blister on the side of my right foot. I'm thinking I might try these Minimus with super-thin socks to counter that.
Day 135 - Rest
I completely forgot about that bruise yesterday. And now it really hurts - in a bruisey-ache way. Doesn't feel sinister, but it is sore. As such, I'm going to try a couple of extra days rest and some extra ice. I don't want to risk injury at this stage by being over confident.
Day 136 - Rest
Bruise a bit better. You can't see it so I'm just going on feel. I have completely forgotten to ice though, so I'll get on to that.
One of the results of doing something unusual (most people consider running in minimalist shoes to be unusual) and writing a blog is that people begin to treat you like an expert. And its easy to be taken in and start believing it. I enjoy explaining why I decided to give this a try, and what benefits I hope to reap. And each time I do it I discover I'm a little bit more of a enthusiast, and have stronger opinions about the merits of the whole thing.
Today was a fun one because we (Rhiannon and I) actually got to take a couple of people out to a field to demonstrate. We were visiting Rhiannon's sister and partner near Cambridge and we took to the village playing field for a bit of a lesson. I'm increasingly convinced that the secret to changing your form is to take your shoes off and up your cadence. It is almost impossible to run the same way as before if you make those changes. And a pair of willing students made a good job of their first attempt.
We then set off for a few miles of slightly more normal running, during which I got to have another go with the Minimus. I liked them a lot more this time. I found I could maintain a fairly easy pace and not have to worry so much about what I was landing on. They felt comfortable, but I did get a small blister on the side of my foot. Still, looking forward to the next outing.
Day 132 - Rest
I seem to have acquired a bruise in the ball of my left foot. I doubt I did it yesterday so I think it must be from the longer stoney run last week, but aggravated yesterday. If I'm honest I'm not quite sure what to do with it. It hurts a bit, but not too much. But I do want it to go away. I'll see how I feel tomorrow.
Day 133 - Rest
That nagging bruisey feeling is still there. I don't have to run today so I'm going to give it another day to rest. I'm not sure whether it is the kind of thing that will gradually go away regardless, or if running on it exacerbates it.
Day 134 - 8.08 miles
Brilliant. A club night, a very similar route to a couple weeks ago through the forest, round the park and over the golf course. But this time in the Minimus. It was so much easier to run on the trails and speed down the hills. That little bit extra cushioning (actually it feels like quite a lot) makes all the difference. I no longer had to look down all the time or dodge every pebble. And, what's more, it was my fastest run since the change. 6:54s, which on this route is worth 6:45 on the flat I'd say. I particularly enjoyed stretching out on the long downhill back into the village.
So these are good shoes for running fast in. And good for dry trails. But I think I need to get those Vapor Gloves back on soon to make sure I'm not wimping out. And I now have a massive blister on the side of my right foot. I'm thinking I might try these Minimus with super-thin socks to counter that.
Day 135 - Rest
I completely forgot about that bruise yesterday. And now it really hurts - in a bruisey-ache way. Doesn't feel sinister, but it is sore. As such, I'm going to try a couple of extra days rest and some extra ice. I don't want to risk injury at this stage by being over confident.
Day 136 - Rest
Bruise a bit better. You can't see it so I'm just going on feel. I have completely forgotten to ice though, so I'll get on to that.
Saturday 24 August 2013
Day 130 - First run in NB Minimus MR00, and amazing maize!
Today I tried out by new shoes for the first time. Part of my run took in this track through a field of maize that towered above me on either side, an ominous corridor beneath the gloomy skies.
At this point my post ought to be titled 'Review of New Balance Minimus MR00'- that's how you get lots of hits for your blog (so I'm told). But I have missed the boat on that one if we're honest. This model is a good couple of years old now and I'm not sure if shoe reviews are going to be my strength. Nonetheless, here is what I made of them.
They feel more shoe-y.
But the NB MR00 came a little way ahead of it, so those reviewers didn't yet know what they were missing. I, on the other hand, started with the most minimal shoe going (see here if you want an explanation). And I have run in nothing else for the last 130 days. As such, the MR00 feels very shoe-y. I only covered a couple of miles but I immediately missed the sensation of my foot spreading and springing as it meets the terrain. As if I'd gone mildly numb. The same action was there, and they didn't compromise my style - which I'm very pleased about - but I was no longer one with the earth.
My second observation is that they are warmer. They're a bit thicker all round, a bit more padded. Just more substantial. And they feel toasty. I've become used to my feet breathing freely through the wafer thin fabric of the Merrells. In these MR00s they were heating up. It can't be any more than they used to in my old running trainers, but it's about comparisons with where I've been. And they're warmer. This bodes well for the winter.
I wasn't feeling all that strong today, and I still felt a bit achey from that tempo run, so I'm not sure I've given them a proper workout.. But my general reflection is that I must have burrowed deeper into the barefoot world than I realised. They didn't compromise my style, they'll be an excellent addition to my locker, but they just didn't feel barefoot.
(Mrs Payne, the excellent photographer, demonstrating the scale of the maize)
At this point my post ought to be titled 'Review of New Balance Minimus MR00'- that's how you get lots of hits for your blog (so I'm told). But I have missed the boat on that one if we're honest. This model is a good couple of years old now and I'm not sure if shoe reviews are going to be my strength. Nonetheless, here is what I made of them.
They feel more shoe-y.
 |
| Okay, we were trying to be clever at this point, and I am holding this pose. But it looks cool doesn't it? |
Unlike almost every other barefoot running blog you'll read (I'm guessing this, but it might be true) I've come at this in reverse. What do I mean by that? The majority of BFRs (just coined a new acronym, again I don't know if I'm really the first) have been working their way through the shoes with which the manufacturers have presented them. Be it New Balance, Merrell, VivoBarefoot etc. As the brands have become more daring, with ever more minimal offerings, the BFRs have progressed to an ever more minimal state. And the majority seem to agree that the Merrell Vapor Glove is the most barefoot feeling shoe they've ever used. Nothing comes close for pure barefoot sensation. But the NB MR00 came a little way ahead of it, so those reviewers didn't yet know what they were missing. I, on the other hand, started with the most minimal shoe going (see here if you want an explanation). And I have run in nothing else for the last 130 days. As such, the MR00 feels very shoe-y. I only covered a couple of miles but I immediately missed the sensation of my foot spreading and springing as it meets the terrain. As if I'd gone mildly numb. The same action was there, and they didn't compromise my style - which I'm very pleased about - but I was no longer one with the earth.
My second observation is that they are warmer. They're a bit thicker all round, a bit more padded. Just more substantial. And they feel toasty. I've become used to my feet breathing freely through the wafer thin fabric of the Merrells. In these MR00s they were heating up. It can't be any more than they used to in my old running trainers, but it's about comparisons with where I've been. And they're warmer. This bodes well for the winter.
I wasn't feeling all that strong today, and I still felt a bit achey from that tempo run, so I'm not sure I've given them a proper workout.. But my general reflection is that I must have burrowed deeper into the barefoot world than I realised. They didn't compromise my style, they'll be an excellent addition to my locker, but they just didn't feel barefoot.
(Mrs Payne, the excellent photographer, demonstrating the scale of the maize)
Friday 23 August 2013
Day 129 - They're possibly green
I took another rest day. My calves are still sore from Tuesday's run and my heels still feel bruised. And one of the rules I adopted at the outset of this was: don't run when your legs hurt. This is not just to be a bit of a wimp, but to understand that I'm still building the muscles and gaining capacity. I'm asking my legs to do something that, with each progressive increase in distance or speed, they're only just strong enough to do. In order to minimise the risk of injury it makes sense to give them another day or two of recovery after a heavy workout.
Once I'm fully up and running (no pun intended) I probably will run through the soreness a bit more often, using a run to ease the stiffness from a run, if you like. But I'm conscious that while I'm doing something still relatively new to my lower limbs I ought to treat pain not simply as a sign of progress but as the possibility of damage.
This means I haven't yet tried out my new shoes. So, instead, I've been looking at them. I said they were yellow but, in the photos, they look green. In real life they look both and it really does depend on the light. What is certain is that they look much more like trainers than my Merrells do, like the kind of thing Usain Bolt might wear on the track (minus the spikes). I'm hoping to break them in tomorrow.
Once I'm fully up and running (no pun intended) I probably will run through the soreness a bit more often, using a run to ease the stiffness from a run, if you like. But I'm conscious that while I'm doing something still relatively new to my lower limbs I ought to treat pain not simply as a sign of progress but as the possibility of damage.
This means I haven't yet tried out my new shoes. So, instead, I've been looking at them. I said they were yellow but, in the photos, they look green. In real life they look both and it really does depend on the light. What is certain is that they look much more like trainers than my Merrells do, like the kind of thing Usain Bolt might wear on the track (minus the spikes). I'm hoping to break them in tomorrow.
Wednesday 21 August 2013
Day 128 - New shoes! New Balance Minimus MR00
I gave in. I went back to The Running Fox in Loughborough and picked up those New Balance shoes. NB Minimus MR00 to be precise, in a beautiful fluorescent yellow. My feet feel pretty sore today after last night's efforts and I think that with my increasing mileage this might not be a bad idea. They're zero drop, and the cushioning is still pretty minimal. But compared to the Merrells they are like pillows strapped to your feet.
I was slightly surprised to find that the 10.5s were a really good fit. I usually wear a 9.5, and my Merrells are probably a little bit on the big side at that size. But these feel good at 10.5. I certainly wouldn't want them any smaller if I'm going to keep my feet over the sole.
You can see that the sole looks quite a lot thicker here, which is the main place I'll be landing. My only concern is that with the extra cushioning I'll find it easier to move back onto my heels. I won't get an opportunity to try these until the weekend, so I'll let you know then how I get on.Day 127 - First tempo run
So I've done my first tempo run in barefoot shoes. And now my feet really hurt. Blisters in several places and bruised heels. What happened?
It was a normal club night, and I decided to test myself by running with the fastest group. After a couple of miles at 6:15 it became quite clear I was not going to manage that, so I dropped back a bit and, fortunately, my friend Alex was also fancying something a little more sedate so he joined me. Why the painful feet then? Partly because we ran for a good solid hour and covered over 8 miles which I'm only just getting used to. Partly because of the speed we ran which resulted in extra stress and friction on every step. Mainly because of the stones on the tracks we used, which I just couldn't seem to avoid. So tonight I'm hobbling around and hoping that tomorrow I feel okay. The curious thing is it's my heels that are bruised, which means that walking is actually more painful than running.
Meanwhile, I called into the local running shop today and saw that they had some New Balance Minimus on sale at only £45. Zero drop, with a bit more cushioning than the Merrells, maybe just what I need to protect against these stones?
It was a normal club night, and I decided to test myself by running with the fastest group. After a couple of miles at 6:15 it became quite clear I was not going to manage that, so I dropped back a bit and, fortunately, my friend Alex was also fancying something a little more sedate so he joined me. Why the painful feet then? Partly because we ran for a good solid hour and covered over 8 miles which I'm only just getting used to. Partly because of the speed we ran which resulted in extra stress and friction on every step. Mainly because of the stones on the tracks we used, which I just couldn't seem to avoid. So tonight I'm hobbling around and hoping that tomorrow I feel okay. The curious thing is it's my heels that are bruised, which means that walking is actually more painful than running.
Meanwhile, I called into the local running shop today and saw that they had some New Balance Minimus on sale at only £45. Zero drop, with a bit more cushioning than the Merrells, maybe just what I need to protect against these stones?
Monday 19 August 2013
Days 124 to 126 - My first 10 mile run in barefoot shoes!
Day 124 - 10.20 miles
I've done it! 10 miles in barefoot shoes. And it was fine. No progressively worsening pain. No fatigue in the lower leg. Just normal. Regular, straightforward running. For the first time in months I ran with the Saturday morning group that go from the village. We follow the same route every time - come rain or snow or floods - which includes some general country tracks, a run through the woods, then skirting round the trails of Bradgate Park before a single mile climb to the top of Old John. Then it's all downhill, across the golf course and back through the village home. Thrilled to be back. And pleased to discover I had some reserves in the bank to push on during the steep climb to Leicestershire's favourite monument and claim King of the Mountain for the week.
Day 125 - Rest
Happy that I have had a good week of running, I am having a rest. I think I will rest tomorrow as well. The danger for me now is that I'm feeling fine and it would be easy to suddenly pile on the miles. I really mustn't do that.
Day 126 - 1.85miles
Okay, not quite nothing, just a short-ish run this evening with my wife (who is about three months behind me in this whole process). Nothing flash, just getting to hang out with a beautiful woman in the beautiful countryside, while we both hummed Take That under our breath. What could be better?
I've done it! 10 miles in barefoot shoes. And it was fine. No progressively worsening pain. No fatigue in the lower leg. Just normal. Regular, straightforward running. For the first time in months I ran with the Saturday morning group that go from the village. We follow the same route every time - come rain or snow or floods - which includes some general country tracks, a run through the woods, then skirting round the trails of Bradgate Park before a single mile climb to the top of Old John. Then it's all downhill, across the golf course and back through the village home. Thrilled to be back. And pleased to discover I had some reserves in the bank to push on during the steep climb to Leicestershire's favourite monument and claim King of the Mountain for the week.
Day 125 - Rest
Happy that I have had a good week of running, I am having a rest. I think I will rest tomorrow as well. The danger for me now is that I'm feeling fine and it would be easy to suddenly pile on the miles. I really mustn't do that.
Day 126 - 1.85miles
Okay, not quite nothing, just a short-ish run this evening with my wife (who is about three months behind me in this whole process). Nothing flash, just getting to hang out with a beautiful woman in the beautiful countryside, while we both hummed Take That under our breath. What could be better?
Friday 16 August 2013
Days 122 to 123 - Better speedwork than last week
Day 122 - 5.08 miles
Grass track. Bare feet. Fartlek. And progress from last week. Progress, that is, based on relative positions with other runners from 7 days ago. I managed to stick with a pair of them who had steadily run away from me during the previous session. Good news.
Day 123 - Rest
No running for me today. Instead, a trip to Rutland Water where the only exercise consisted of a little trip on an electric bike. And then home to catch the highlights of Mo's second gold of the week, and Adam Gemili's sub-20 200m.
Grass track. Bare feet. Fartlek. And progress from last week. Progress, that is, based on relative positions with other runners from 7 days ago. I managed to stick with a pair of them who had steadily run away from me during the previous session. Good news.
Day 123 - Rest
No running for me today. Instead, a trip to Rutland Water where the only exercise consisted of a little trip on an electric bike. And then home to catch the highlights of Mo's second gold of the week, and Adam Gemili's sub-20 200m.
Wednesday 14 August 2013
Days 115 to 121 - Springing like a gazelle
Day 115 - 4.70 miles
Another speed session on the grass track. This time 400m and 200m alternating reps, with equivalent recoveries. Quite a nice session really (probably means I'm not trying hard enough). Once again, I discarded the shoes altogether and enjoyed the feel of the grass under my feet.
Day 116 - Rest
Final day at the conference I've been working at. A very long one too, so I got home late.
Day 117 - Rest
Away for the weekend with friends from church, helping some other friends (old colleagues) to decorated a 17th century farmhouse they've bought and are doing up as a retreat centre. As usual I took my running gear. As usual…
Day 118 - Rest
Another one of those 'I wonder if I can sneak in a run' days. No, is the answer.
Day 119 - 2.30 miles
Determined to get in a run before club night tomorrow, I slipped out for a gentle couple of miles. Just to turn the legs over. The last time I did this it felt like hard work. This time wasn't bad, starting to feel a bit stronger I think.
Day 120 - 6.20 miles
Before, when I was running regularly, I used to make sure that on club days I got a good oaty breakfast, had pasta for lunch, and a banana and honey sandwich with a couple of hours to go. I haven't been doing that at all, so today I gave it a shot to see if the extra energy helped.
It worked. A great run, out of our village with the club, through the woods, up a steep rocky craggy path to the top of the Beacon (local hill, apparently the next highest hill to the east is the Urals in Russia). The woodland path was difficult, being in a group with thin soles I found it hard to dodge the stones, so I left the woods a bit bruised. But the path up the hillside was brilliant. Last year, when we did the same run - which involves springing from rock to rock up a steep climb - I was quickly exhausted. My legs weren't used to the springy action. But now I am running off my calves every time, so to use that same action on the climb felt much easier. It was the first time I've felt a bit like those runners in Born to Run. Light and springy over rough terrain.
I also learnt a little lesson in downhill running, something I've been struggling with. I'd been finding it difficult to remain on my toes and, instead, was slapping my feet down hard on the ground. This time I experimented a bit and found that if I flicked my legs right up to my backside on every stride (something ideally one should do all the time I think) I could run quickly and maintain a forefoot landing in a much lighter style. Progress.
Day 121 - Rest
A simple rest day. Looking forward to another track session tomorrow night and then I'm hoping to join the informal Saturday morning group for my first 10 mile run a couple of days later.
Another speed session on the grass track. This time 400m and 200m alternating reps, with equivalent recoveries. Quite a nice session really (probably means I'm not trying hard enough). Once again, I discarded the shoes altogether and enjoyed the feel of the grass under my feet.
Day 116 - Rest
Final day at the conference I've been working at. A very long one too, so I got home late.
Day 117 - Rest
Away for the weekend with friends from church, helping some other friends (old colleagues) to decorated a 17th century farmhouse they've bought and are doing up as a retreat centre. As usual I took my running gear. As usual…
Day 118 - Rest
Another one of those 'I wonder if I can sneak in a run' days. No, is the answer.
Day 119 - 2.30 miles
Determined to get in a run before club night tomorrow, I slipped out for a gentle couple of miles. Just to turn the legs over. The last time I did this it felt like hard work. This time wasn't bad, starting to feel a bit stronger I think.
Day 120 - 6.20 miles
Before, when I was running regularly, I used to make sure that on club days I got a good oaty breakfast, had pasta for lunch, and a banana and honey sandwich with a couple of hours to go. I haven't been doing that at all, so today I gave it a shot to see if the extra energy helped.
It worked. A great run, out of our village with the club, through the woods, up a steep rocky craggy path to the top of the Beacon (local hill, apparently the next highest hill to the east is the Urals in Russia). The woodland path was difficult, being in a group with thin soles I found it hard to dodge the stones, so I left the woods a bit bruised. But the path up the hillside was brilliant. Last year, when we did the same run - which involves springing from rock to rock up a steep climb - I was quickly exhausted. My legs weren't used to the springy action. But now I am running off my calves every time, so to use that same action on the climb felt much easier. It was the first time I've felt a bit like those runners in Born to Run. Light and springy over rough terrain.
I also learnt a little lesson in downhill running, something I've been struggling with. I'd been finding it difficult to remain on my toes and, instead, was slapping my feet down hard on the ground. This time I experimented a bit and found that if I flicked my legs right up to my backside on every stride (something ideally one should do all the time I think) I could run quickly and maintain a forefoot landing in a much lighter style. Progress.
Day 121 - Rest
A simple rest day. Looking forward to another track session tomorrow night and then I'm hoping to join the informal Saturday morning group for my first 10 mile run a couple of days later.
Thursday 8 August 2013
Day 114 - Just another rest day
Another day to rest and take stock of my barefoot adventures. Our men's captain posted the latest league positions on facebook today, and I saw a list of the races I've missed. It's a growing collection. I've probably reached a stage now where I could run them, and quite possibly score a few points for the team, but there are now only two left. And I'm away for one of them.
That leaves the John Fraser 10, a hilly out-and-back 10 miler that I struggled through on my comeback next year. Is 10 miles too far in these shoes? Can I get to 10 mile standard in 3 weeks? Honestly, I'm not sure. I like the idea of doing a proper race, but I also remember this one was quite tough last year, and I'm in no better shape. And I'm a bit worried about upping the mileage too far. On the other hand, you don't know until you try do you?
That leaves the John Fraser 10, a hilly out-and-back 10 miler that I struggled through on my comeback next year. Is 10 miles too far in these shoes? Can I get to 10 mile standard in 3 weeks? Honestly, I'm not sure. I like the idea of doing a proper race, but I also remember this one was quite tough last year, and I'm in no better shape. And I'm a bit worried about upping the mileage too far. On the other hand, you don't know until you try do you?
Tuesday 6 August 2013
Days 108 to 113 - Mo-la Budd
Day 108 - 5.21 miles
Back to the grass track tonight for speedwork. More specifically, the 'mad mile' and 'terrible twos'. It's a session we do once a month in the summer. The idea is to run a flat-out mile at the start and track your progress month to month. Last year I improved from 6:00 to 5:33 across the course of the summer. This year I was hoping to get down into the teens, but then I wasn't counting on a lengthy transition period to barefoot running. So, knowing I probably couldn't run as fast as last year, I picked another chap from the club who would likely come somewhere in the 5:50s and decided to sit on his shoulder for the first three laps before testing myself with a final lap flourish. It could all go wrong if I'd picked the wrong man to track. Also, I shed my shoes. I'd never tried a fast barefoot mile before, but I was keen to.
In practice, it was great . Exhilarating. I felt like a barefoot Mo. A kind of cross between Mo and Zola Budd. Mola Budd. Quietly tucked in behind, biding my time, I was staying fresh, knowing I was running within myself,holding something reserve for a spectacular finish. Then, with 400 metres to go, I visualised Mo and the Olympic crowd roaring him on. I was Mo now, and I began to pick up the pace, accelerating with every 50 metres, leaving my friend behind and chasing down the next runner on the track. With 150m to go I caught and passed him too and then put my foot down for home. The (imaginary) crowd went wild. What a run!
In fact, I was somewhat slower than last year, coming in at 5:50. Nothing too impressive about that. And I suspect I could have eeked out another 5-10 if I'd actually run flat out. But I'll trade that for the experience of running barefoot, in nothing but a vest and shorts, on a steaming hot night, and the exhilaration chasing down runners on the bend of a track. You don't get to do that as a road runner. Sure, you can pass people as you near the finish, and I'm lucky enough to have a good finish in races so I usually do.* But, as a fan of athletics, I see my heroes staking their claims to greatness on a burnt orange track. Pulling out on the bend to accelerate and pass someone is a joy reserved for those track runners. Tonight I shared in their joy.
I also enjoyed the continued fascination among club mates at my running with bare feet. Some think I'm a bit odd. Some think I'm doing quite well considering my disadvantage. Some understand the theory and are wondering if they might be able to do it. Most appreciate that I'm a runner trying to run better. I suppose that's because it's what we're all doing our different ways.
The terrible twos closed the session. Pair up with someone you were close to in the mile, put in a hard 200 and tag your partner. Recover by traversing the field to your original position and waiting for your next turn. 10 minutes later, it's all over. Hard but good.
*this is a little surprising because my flat out sprinting speed really isn't very fast at all
Day 109 - Rest
Never run two days in a row. That's my current motto. I've not yet decided how I'll know when I'm ready to break that rule. It might not be until the six months are up - I'm hoping my legs will tell me.
Day 110 - Rest
Working today at a conference till late in the evening, so no opportunity to run.
Day 111 - Rest
Ditto.
Day 112 - Rest
And more conference. I could have taken my shoes, there would have been opportunities. But I've been camping (lodging in a friend's tent) and before I came I wasn't really sure what the shower situation would be.
Day 113 - 7.11 miles
Back to running. This was a good day because, having established I can run for 7 miles without any problems, I was able to return to one of my staple routes. I have various routes from my front door (as all runners do) for which I've mapped out the distance. And the good thing about regular routes is that you can compare how you feel as you run them, you can gauge your effort and track your speed. You can easily choose the one you need for any particular distance or workout. And this one takes me past a beautiful reservoir, so I'm glad to be back on it.
Back to the grass track tonight for speedwork. More specifically, the 'mad mile' and 'terrible twos'. It's a session we do once a month in the summer. The idea is to run a flat-out mile at the start and track your progress month to month. Last year I improved from 6:00 to 5:33 across the course of the summer. This year I was hoping to get down into the teens, but then I wasn't counting on a lengthy transition period to barefoot running. So, knowing I probably couldn't run as fast as last year, I picked another chap from the club who would likely come somewhere in the 5:50s and decided to sit on his shoulder for the first three laps before testing myself with a final lap flourish. It could all go wrong if I'd picked the wrong man to track. Also, I shed my shoes. I'd never tried a fast barefoot mile before, but I was keen to.
In practice, it was great . Exhilarating. I felt like a barefoot Mo. A kind of cross between Mo and Zola Budd. Mola Budd. Quietly tucked in behind, biding my time, I was staying fresh, knowing I was running within myself,holding something reserve for a spectacular finish. Then, with 400 metres to go, I visualised Mo and the Olympic crowd roaring him on. I was Mo now, and I began to pick up the pace, accelerating with every 50 metres, leaving my friend behind and chasing down the next runner on the track. With 150m to go I caught and passed him too and then put my foot down for home. The (imaginary) crowd went wild. What a run!
In fact, I was somewhat slower than last year, coming in at 5:50. Nothing too impressive about that. And I suspect I could have eeked out another 5-10 if I'd actually run flat out. But I'll trade that for the experience of running barefoot, in nothing but a vest and shorts, on a steaming hot night, and the exhilaration chasing down runners on the bend of a track. You don't get to do that as a road runner. Sure, you can pass people as you near the finish, and I'm lucky enough to have a good finish in races so I usually do.* But, as a fan of athletics, I see my heroes staking their claims to greatness on a burnt orange track. Pulling out on the bend to accelerate and pass someone is a joy reserved for those track runners. Tonight I shared in their joy.
I also enjoyed the continued fascination among club mates at my running with bare feet. Some think I'm a bit odd. Some think I'm doing quite well considering my disadvantage. Some understand the theory and are wondering if they might be able to do it. Most appreciate that I'm a runner trying to run better. I suppose that's because it's what we're all doing our different ways.
The terrible twos closed the session. Pair up with someone you were close to in the mile, put in a hard 200 and tag your partner. Recover by traversing the field to your original position and waiting for your next turn. 10 minutes later, it's all over. Hard but good.
*this is a little surprising because my flat out sprinting speed really isn't very fast at all
Day 109 - Rest
Never run two days in a row. That's my current motto. I've not yet decided how I'll know when I'm ready to break that rule. It might not be until the six months are up - I'm hoping my legs will tell me.
Day 110 - Rest
Working today at a conference till late in the evening, so no opportunity to run.
Day 111 - Rest
Ditto.
Day 112 - Rest
And more conference. I could have taken my shoes, there would have been opportunities. But I've been camping (lodging in a friend's tent) and before I came I wasn't really sure what the shower situation would be.
Day 113 - 7.11 miles
Back to running. This was a good day because, having established I can run for 7 miles without any problems, I was able to return to one of my staple routes. I have various routes from my front door (as all runners do) for which I've mapped out the distance. And the good thing about regular routes is that you can compare how you feel as you run them, you can gauge your effort and track your speed. You can easily choose the one you need for any particular distance or workout. And this one takes me past a beautiful reservoir, so I'm glad to be back on it.
Thursday 1 August 2013
Days 103 to 107 - Fatigue, hills and exploding bowels.
Day 103 - Rest
Just travelling home from London today, after our fun night out at the athletics
Day 104 - 4.87 miles
Not much to report from today. Running still doesn't feel as easy as I'd like. I'm hoping that after a few weeks back with the club I'll be feeling a bit fresher.
Day 105 - Rest
I've really got out of the habit of doing an stretches or massages on the off days.
Day 106 - 7.03 miles
This was quite an eventful one. I jogged down to the village hall car park to meet with the club. Tomorrow is a league race (which I'm not entered for), so there were fewer people present, and everybody was hoping to drop down a group. The net effect, when that happens, is that the groups remain largely the same, but everyone refuses to be in group 1.
I set off somewhere between groups 2 and 3, not really knowing who I was running with. Within a couple of miles I, and another guy, caught up the group in front. A bit faster than I really wanted to go, but it seemed like a good opportunity to test myself. Almost immediately my shoelace came undone, and I spent the next mile (all uphill unfortunately) catching them up again. This was quite exhausting. Then, having reached Old John, the high point in Bradgate Park, we set off downhill. It was here that my downill problems really affected things and I was about a minute behind by the time I reached the bottom. And I was beginning to experience fatigue in my calves. Not pain, just fatigue, affecting my form. At the same time I was beginning to experience a familiar stirring in my bowels that often comes on in my first longish effort run after an idle period.
For the next couple of miles, through the woods, I was struggling to keep up. And my bowels were causing me increasing problems. And then, with less than a mile the er.. urge for expulsion, became almost too much and slipped off down the donkey track home. Mercifully it wasn't far and I made it in time. Relief. I then had to jog back down to the car park to let my clubmates (one or two of whom had kindly gone to look for me) that I was not lying in a bush somewhere.
In summary. Fatigue, hills, and exploding bowels.
Day 107 - Rest
I'm increasingly finding that I experience no discomfort on rest days, even after a faster hilly run like yesterday. Good news.
Just travelling home from London today, after our fun night out at the athletics
Day 104 - 4.87 miles
Not much to report from today. Running still doesn't feel as easy as I'd like. I'm hoping that after a few weeks back with the club I'll be feeling a bit fresher.
Day 105 - Rest
I've really got out of the habit of doing an stretches or massages on the off days.
Day 106 - 7.03 miles
This was quite an eventful one. I jogged down to the village hall car park to meet with the club. Tomorrow is a league race (which I'm not entered for), so there were fewer people present, and everybody was hoping to drop down a group. The net effect, when that happens, is that the groups remain largely the same, but everyone refuses to be in group 1.
I set off somewhere between groups 2 and 3, not really knowing who I was running with. Within a couple of miles I, and another guy, caught up the group in front. A bit faster than I really wanted to go, but it seemed like a good opportunity to test myself. Almost immediately my shoelace came undone, and I spent the next mile (all uphill unfortunately) catching them up again. This was quite exhausting. Then, having reached Old John, the high point in Bradgate Park, we set off downhill. It was here that my downill problems really affected things and I was about a minute behind by the time I reached the bottom. And I was beginning to experience fatigue in my calves. Not pain, just fatigue, affecting my form. At the same time I was beginning to experience a familiar stirring in my bowels that often comes on in my first longish effort run after an idle period.
For the next couple of miles, through the woods, I was struggling to keep up. And my bowels were causing me increasing problems. And then, with less than a mile the er.. urge for expulsion, became almost too much and slipped off down the donkey track home. Mercifully it wasn't far and I made it in time. Relief. I then had to jog back down to the car park to let my clubmates (one or two of whom had kindly gone to look for me) that I was not lying in a bush somewhere.
In summary. Fatigue, hills, and exploding bowels.
Day 107 - Rest
I'm increasingly finding that I experience no discomfort on rest days, even after a faster hilly run like yesterday. Good news.
Sunday 28 July 2013
Day 102 - The problem with downhill, and a big suprise
2.8 miles today. Just a little something to keep my legs turning over. I want to do 15 for the week, which will be a big step forward, so I'm planning another 4-5 miles on Sunday.
Today's big discovery is about downhill running in barefoot shoes. I mentioned after my last run that I was struggling to run downhill. And today I ended with a steep descent back to our house, during which I noticed a few things.
My general understanding of running downhill is that you have two options:
But with these barefoot shoes, there is a problem. Braking on your heels is not really an option, for obvious reasons. There is not cushioning whatsoever. You'd quickly damage your heels by jamming them into the ground with every stride. But option 1 is also somewhat problematic. Certainly, you can lean forward, give in to gravity, and hurtle downhill. But how do you stop? There's only really one way to brake on a hill - to dig your heels into the ground. Which you can't do in barefoot shoes. You see the problem.
The result? For me at least, it is to try to brake with the front of my feet. Jamming my forefoot into my shoe with every stride, resulting in blisters by the bottom of the hill. This clearly isn't the best way and I need to figure something out.
The answer? I don't really know. My mother-in-law suggested run-off lanes like they have for lorries on descents. I suppose I could use neighbours' driveways to similar effect. That's probably the answer
Meanwhile, we had a big treat today. A few months ago I secured tickets for the Anniversary Games at the Olympic Stadium. We didn't manage to get stadium tickets for the Games themselves (beach volleyball instead, which was really quite disappointing) so I was very pleased to get in there in the hour or so that it took for the event to sell out.
I also kept it as a suprise for Rhiannon. I was determined she wouldn't guess what we were going to until the last possible moment. So I listened to the same CD three times in the car on the way down (we don't have many in the car) rather than the usual 5Live, because I knew they would be talking about it all day. Once we were on the tube towards Stratford, I was sure she'd twig, given that we were sitting opposite some event volunteers in their bright orange t-shirts, and every person seemed to be reading a copy of the Metro of the Evening Standard with Mo Farah splashed across the front. But somehow, beautifully, she remained oblivious. It was only when we stepped off the tube to a big sign saying "Queen Elizabeth Olympic Park" that she started to suspect we might be going to athletics.
And what a night. We pretended this was our Olympics. We whooped and hollered when Usain Bolt was paraded round the stadium on top of a giant B-movie rocket car. We cheered ourselves hoarse when the British ladies won the 4x100m, even though we couldn't really tell who was winning from our side of the stadium. We hid behind the people in front when the cameraman pointed straight at us during the 'if the camera chooses you, do something silly and you could win 250,000 Nectar Points game'*. And we beamed with pride as Perri Shakes Drayton** smashed her PB. Oh, and we also became big fans of women's pole vault. It's surprising how often they actually go under the bar.
* With hindsight, we should have ignored our inhibitions and embraced that rather lucrative opportunity.
** I read in an article today that she calls herself 'the PSD' at times. That's quite cool. I sometimes call myself JP, but never considered adding the definite article to it.
Today's big discovery is about downhill running in barefoot shoes. I mentioned after my last run that I was struggling to run downhill. And today I ended with a steep descent back to our house, during which I noticed a few things.
My general understanding of running downhill is that you have two options:
- You can let gravity take you, thus accelerating far beyond your normal flat speed. You'll actually continue to accelerate for a while as you progress downhill, until you level out at a fairly fast pace. By doing this, and keeping your body perpendicular to the ground, you maintain your form and run most efficiently.
- You can brake, all the way. You do this by jamming your heels into the ground with each stride, deliberately losing momentum, countering the effects of gravity. It feels good for a while when you've just run up hill, but is actually quite hard work to maintain.
But with these barefoot shoes, there is a problem. Braking on your heels is not really an option, for obvious reasons. There is not cushioning whatsoever. You'd quickly damage your heels by jamming them into the ground with every stride. But option 1 is also somewhat problematic. Certainly, you can lean forward, give in to gravity, and hurtle downhill. But how do you stop? There's only really one way to brake on a hill - to dig your heels into the ground. Which you can't do in barefoot shoes. You see the problem.
The result? For me at least, it is to try to brake with the front of my feet. Jamming my forefoot into my shoe with every stride, resulting in blisters by the bottom of the hill. This clearly isn't the best way and I need to figure something out.
The answer? I don't really know. My mother-in-law suggested run-off lanes like they have for lorries on descents. I suppose I could use neighbours' driveways to similar effect. That's probably the answer
Meanwhile, we had a big treat today. A few months ago I secured tickets for the Anniversary Games at the Olympic Stadium. We didn't manage to get stadium tickets for the Games themselves (beach volleyball instead, which was really quite disappointing) so I was very pleased to get in there in the hour or so that it took for the event to sell out.I also kept it as a suprise for Rhiannon. I was determined she wouldn't guess what we were going to until the last possible moment. So I listened to the same CD three times in the car on the way down (we don't have many in the car) rather than the usual 5Live, because I knew they would be talking about it all day. Once we were on the tube towards Stratford, I was sure she'd twig, given that we were sitting opposite some event volunteers in their bright orange t-shirts, and every person seemed to be reading a copy of the Metro of the Evening Standard with Mo Farah splashed across the front. But somehow, beautifully, she remained oblivious. It was only when we stepped off the tube to a big sign saying "Queen Elizabeth Olympic Park" that she started to suspect we might be going to athletics.
And what a night. We pretended this was our Olympics. We whooped and hollered when Usain Bolt was paraded round the stadium on top of a giant B-movie rocket car. We cheered ourselves hoarse when the British ladies won the 4x100m, even though we couldn't really tell who was winning from our side of the stadium. We hid behind the people in front when the cameraman pointed straight at us during the 'if the camera chooses you, do something silly and you could win 250,000 Nectar Points game'*. And we beamed with pride as Perri Shakes Drayton** smashed her PB. Oh, and we also became big fans of women's pole vault. It's surprising how often they actually go under the bar.
* With hindsight, we should have ignored our inhibitions and embraced that rather lucrative opportunity.
** I read in an article today that she calls herself 'the PSD' at times. That's quite cool. I sometimes call myself JP, but never considered adding the definite article to it.
Saturday 27 July 2013
Day 101 - Skipped track sessions
After doing my longest barefoot run yet on Tuesday, and waking up with a bit of DOMS* this morning I decided that a track speed session probably wasn't the best move. It's easy to tweak muscles on those sessions if you're a bit tight, or a bit out of practice. I could have gone down and jogged, but the truth is I can't. Not when everyone else is flying round the track. So an extra rest day it was.
*Delayed onset muscle soreness.
*Delayed onset muscle soreness.
Wednesday 24 July 2013
Day 100 - How many barefoot steps have I taken in 100 days?
100 days of barefoot running. This is quite a milestone. I should probably reflect on lessons learned, plans for the months ahead, etc. But I prefer a few stats, so instead I added up how many miles I've now done barefoot.
95.2 miles in 100 days.
That's not really many miles in 100 days. Based on my regular weekly mileage before the change I would normally expect to have covered over 400 in that time. But it is 95.2 miles of learning. 95.2 miles of habit breaking and habit building.
They say it takes somethingty number of repetitions to form a habit. If I do a bit of number crunching I can work out roughly how many steps I've actually taken in that time.
90 steps on each leg per minute.
Apx average of 7:45mins per mile.
95.2 miles.
That's 66,402 steps per leg. Sounds a lot, doesn't it?
95.2 miles in 100 days.
That's not really many miles in 100 days. Based on my regular weekly mileage before the change I would normally expect to have covered over 400 in that time. But it is 95.2 miles of learning. 95.2 miles of habit breaking and habit building.
They say it takes somethingty number of repetitions to form a habit. If I do a bit of number crunching I can work out roughly how many steps I've actually taken in that time.
90 steps on each leg per minute.
Apx average of 7:45mins per mile.
95.2 miles.
That's 66,402 steps per leg. Sounds a lot, doesn't it?
Day 99 - 8.83 miles, look at me go!
Tonight I returned to running club for the second consecutive week. After last week's succesful outing, 6 miles on tracks and hills, I was feeling confident. I'd resolved to stick with the 7:30 pace group. So, of course, when the group above (around 7:00-7:10) set off they drew me out of the group like a magnet and my conservative plans were abandoned. I'm not good at sticking to my resolve on such matters - I hate to think of another, faster, group having more fun than me by running more quickly. And I hate to think I'm missing out on a good workout. Fortunately I wasn't tempted to head off with the 6:45 pace group (my usual group). That probably would have been a disaster.
So off we ran. This time I observed a few things about my barefoot running.
1) I am very definitely a mid-foot striker. There is a discernable 'slap' when my feet hit the ground on tarmac, as if the whole foot makes contact at the same time. I was particularly aware because another chap (new guy, asked his name, shook his hand, forgot his name) was quite clearly a bouncy forefooter. Actually his heels never touched the ground, which is not so good as I understand it. My heels do, (I think) at much the same time as my forefoot. The pressure is certainly forward, but I don't just bounce off the front of my foot. Occasionally when I set off on runs I'm deliberately forefooting but, even in these most minimal of shoes, it just doesn't seem to be the most comfortable way to run. So I trust that wafer thin soles and an upbeat cadence are helping to find the most natural style for me.
2) I don't look up much. This became clear as we ran down acountry track and nearly piled into two mountain bikers coming the opposite direction. It shows that I am very focused on the ground in front of me, looking for stones, deviations, etc. Had I been alone I suppose I would have spotted the bikes, but being in a group makes it difficult to scan even a few feet ahead, so my eyes are down and my brain is working doubly fast to suss out the terrain. This is actually quite tricky - I need to hang back a few metres really or, better still, run at the front of the group so that I can easily see what's coming.
3) Downhill hurts. We came down a fairly steep downhill section on a gravelly road (that kind of road covering that's not tarmac but more like gravel glued together) and, being 6 miles into the run and getting little weary by this stage, I was struggling to maintain form. It's very hard not to land on your heels going downill, unless you let gravity take you and just leg it. But I felt a bit too weary to leg it, so I was semi-braking with each stride adding more friction to the sides and soles of my feet and generating blisters. I was very aware, more so than at any other stage running with the club over the last two weeks, that my shoes are quite insubstantial.
4) 8.86 miles, at 7:20 pace, on hill terrain and country tracks, in barefoot shoes, after not a lot of running for a few months... just hurts all over. My calves ached, my hamstrings ached, my feet were sore. (Not to mention being drenched in sweat as we continue this heat wave). I came home and did the cold bath routine to try to ease the aching muscles and joints, which I think did the trick to some extent, and then hobbled around a bit until bed time. I've got a few small blisters on my feet as a trophy from the run.
So it's hard work at the moment. What do I do? Buy some new shoes with thicker soles and more support? Avoid hilly gravelly roads? Run shorter distances?
Nope. I press on, determined to conquer this barefoot thing.
So off we ran. This time I observed a few things about my barefoot running.
1) I am very definitely a mid-foot striker. There is a discernable 'slap' when my feet hit the ground on tarmac, as if the whole foot makes contact at the same time. I was particularly aware because another chap (new guy, asked his name, shook his hand, forgot his name) was quite clearly a bouncy forefooter. Actually his heels never touched the ground, which is not so good as I understand it. My heels do, (I think) at much the same time as my forefoot. The pressure is certainly forward, but I don't just bounce off the front of my foot. Occasionally when I set off on runs I'm deliberately forefooting but, even in these most minimal of shoes, it just doesn't seem to be the most comfortable way to run. So I trust that wafer thin soles and an upbeat cadence are helping to find the most natural style for me.
2) I don't look up much. This became clear as we ran down acountry track and nearly piled into two mountain bikers coming the opposite direction. It shows that I am very focused on the ground in front of me, looking for stones, deviations, etc. Had I been alone I suppose I would have spotted the bikes, but being in a group makes it difficult to scan even a few feet ahead, so my eyes are down and my brain is working doubly fast to suss out the terrain. This is actually quite tricky - I need to hang back a few metres really or, better still, run at the front of the group so that I can easily see what's coming.
3) Downhill hurts. We came down a fairly steep downhill section on a gravelly road (that kind of road covering that's not tarmac but more like gravel glued together) and, being 6 miles into the run and getting little weary by this stage, I was struggling to maintain form. It's very hard not to land on your heels going downill, unless you let gravity take you and just leg it. But I felt a bit too weary to leg it, so I was semi-braking with each stride adding more friction to the sides and soles of my feet and generating blisters. I was very aware, more so than at any other stage running with the club over the last two weeks, that my shoes are quite insubstantial.
4) 8.86 miles, at 7:20 pace, on hill terrain and country tracks, in barefoot shoes, after not a lot of running for a few months... just hurts all over. My calves ached, my hamstrings ached, my feet were sore. (Not to mention being drenched in sweat as we continue this heat wave). I came home and did the cold bath routine to try to ease the aching muscles and joints, which I think did the trick to some extent, and then hobbled around a bit until bed time. I've got a few small blisters on my feet as a trophy from the run.
So it's hard work at the moment. What do I do? Buy some new shoes with thicker soles and more support? Avoid hilly gravelly roads? Run shorter distances?
Nope. I press on, determined to conquer this barefoot thing.
Monday 22 July 2013
Days 95 to 98 - The after effects of speedwork
Day 95 - Rest
Last night's speed work was the first I've done in a few months. Apart from the fairly obvious soreness in my calves, which got more of a hammering than their used to, I was struck by how many other parts of my legs hurt. Particularly groin and rectus femoris (I had to look that up, front bit of the thigh). A reminder that those muscles don't get much use in regular, casual running. When you get them off the shelf for a workout after a long rest they certainly let you know.
Not bad today though.
Day 96 - Rest
I thought I'd give my legs one more day off.
Day 97 - Rest
But I didn't really factor in how busy I was today...
Day 98 - 1.8 miles
I went out early-ish this morning, just to turn my legs over. I hoped I'd feel light and unstoppable. I actually felt a bit leaden and unstartable, but I trudged my way through a little loop. My calves are still a bit sore; hopefully by giving them a little work this morning they'll be fresh and good for running club again tomorrow night.
Last night's speed work was the first I've done in a few months. Apart from the fairly obvious soreness in my calves, which got more of a hammering than their used to, I was struck by how many other parts of my legs hurt. Particularly groin and rectus femoris (I had to look that up, front bit of the thigh). A reminder that those muscles don't get much use in regular, casual running. When you get them off the shelf for a workout after a long rest they certainly let you know.
Not bad today though.
Day 96 - Rest
I thought I'd give my legs one more day off.
Day 97 - Rest
But I didn't really factor in how busy I was today...
Day 98 - 1.8 miles
I went out early-ish this morning, just to turn my legs over. I hoped I'd feel light and unstoppable. I actually felt a bit leaden and unstartable, but I trudged my way through a little loop. My calves are still a bit sore; hopefully by giving them a little work this morning they'll be fresh and good for running club again tomorrow night.
Saturday 20 July 2013
Days 74 to 94 - A return to running club
Another big gap. Maybe this is the best way to do it. Here we go…
Day 74 - 2.32 miles
I've done my two 'big' runs this week, so I thought it was sensible to slip in a short one. A recovery run if you like. Short runs are funny things. They never really feel much easier than long runs. You take a slow pace, aim for a couple of mile, and find yourself labouring up a hill. Go for 15 miles at a steady pace and the hill seems easy. Something about momentum, or psychology, or bloodflow?
Day 75 - Rest
The end of a satisfying week. Three runs of 6, 5 and 2 miles. Significantly higher mileage and I'm feeling great. Moreover, it was my MA graduation today. Brilliant day, great ceremony, seeing some good friends. And we discovered a brilliant new band - Gungor - who play towards the end of the night.
Day 76 - Rest
I worked hard last week, so I figured I could afford an extra rest day to fully recover.
Day 77 - 5.51 miles
I'm really making progress now. Again, I set off onto the trails around Beacon Hill and, though still having to make a considerably effort to dodge stones (not that easy, and not always successful) I was untroubled by any of my lower extremities. Another run or two around 6-7 miles and I'll be ready to return to running club.
Day 78 - Rest
We flew out to Malaga today ready to head off round Andalucia for a couple of days. The running gear (for both of us) is in our rucksacks but, if previous holidays are anything to go on, it remains to seen how much sun it will see. Tonight's dinner was mainly peanuts. We arrived lateish, checked into our hotel, lay down on the bed and decided we didn't really have the energy to go out for dinner. (actually, Rhiannon didn't have the energy and I'm always scared for a couple of days when we arrive in a new country and want to hide in the hotel room).
Day 79 - Rest
We got up and headed for Malaga's main attraction, a moorish fortress. Then picked up our bags and made for the bus station and Ronda. No running today; instead an incredible meal. We'd checked on Trip Advisor and discovered a tiny little backstreet restaurant selling modern interpretations on tapas. Absolutely amazing. The setup was ramshackle, a couple of tables on a dusty street and a proprietor who sat down and gave us a scribble list of what was available. As the dishes began to arrive we couldn't believe our eyes (or taste buds). Michelin standard mini-dishes of all kinds. The wasabi sorbet was a triumph. When the bill came - €28. Including drinks. El loco tapa.
Day 80 - Rest
More sights in Ronda this morning, including some palace gardens and the oldest bullring in Andalucia. Then on to Cordoba. Ronda was busy and bustling, sitting astride a gorge as it does. Cordoba was grand and imperious with a giant moorish construction dominating the old town. It was also strangely empty. Dinner was a stop-start affair too. We went to one place, ordered a drink and a few tapas and then decided we didn't really like it so paid up and went somewhere else. It was worse unfortunately.
Day 81 - Rest
We'd heard that the Mesquita was free for the first hour if you got up early enough. So we joined a quiet throngette outside the main doors at 8.30am. We silently entered to discover something quite breathtaking. And ancient moorish mosque, vast in area and littered with columns and supporting arches, converted hundreds of years ago to a cathedral - including an actual cathedral built in the centre. Quite incredible and difficult to describe. You have to see it I think. Then off to Granada. Better dinner here where we sat down for a drink, were brought a free tapa, ordered another…
Day 82 - 2 miles
I should say at this point - it's very hot indeed. Late thirties during the day. So the morning is the best time for a run. I finally got my shoes out and did a couple of miles. This is the plan really for holidays - don't try and do too much, just head and and turn the legs over every couple of days.
Today's big sight was the Alhambra. We spent most of the day there, having bought afternoon tickets for ticketed bits but with time to kill in the morning. Somewhat protracted effort really. Then on to Lanjaron.
Day 83 - Rest
Rest is the right thing in Lanjaron. It's a town with natural springs to which the elderly and infirm flock in their droves to sample the healing waters. As such, we spent the day with the elderly and infirm. But we did also fit in a 5 mile walk in the hills, a wimbledon final (we were the only people in the town interested in watching it but we found an empty bar that took pity on us), and our own moment of elderly infirmity in the baths. Special mention should probably go to the street-side kebab seller who took great pride in showing us that his kebabs where better because he bought the meat pre-cooked as the cash and carry and just warmed it up. He actually got the plastic tub out and gave us a little sample to make his point.
Day 84 - Rest
Early bus and we arrived in Nerja. We dismounted, collected our bags and promptly walked to what we thought was the town centre but was in fact the opposite direction. It took us quite a while to figure out the map didn't make sense, and why no-one else was walking in the same direction.
Day 85 - Rest
Still in Nerja, where we'll stay for the next few days. A beautiful day at the beach, swimming regularly in the warm mediterranean. Oh, and I finished Born to Run. I know, you all thought I'd read it already, but I hadn't. Very good though, I recommend it.
Day 86 - Rest
The owner of our apartments, Pepe, took us into the hills this morning to see his avacado plantation and country house. If you take the time to chat to people on holiday, these things often happen.
Day 87 - Rest
More holiday. Day trip to Frigiliana.
Day 88 - Rest
Okay, I'm rubbish at running when I'm on holiday. I don't know why but it just doesn't happen. The good thing about barefoot running in the summer is that the gear weighs next to nothing, so it's not too much trouble to stick it in just in case. So we returned home and I had one run in the bag. Prolific.
Day 89 - Rest
Down to visit some friends for a 30th birthday.
Day 90 - Rest
Still haven't been for a run…
Day 91 - Rest
Rhiannon went for a run this morning. I stayed behind to look after a toddler.
Day 92 - 6.20 miles
At last, a run! And what a run. I finally returned to running club. I went out with the 7:30 group, not sure how I would fare. We ran through the woods and over the hills and I was pretty happy. When I returned to the car park to meet the other groups I got into a few conversations about my strange shoes. General encouragement, and nice to be welcomed back. Felt great to do a club run!
Day 93 - Rest
A proper rest day, rather than a 'I just didn't run' day.
Day 94 - 4.17 miles speedwork
Club night again, on the grass track at the grammar school. So I took off my shoes and ran with completely naked feet, much to the fascination of my club mates. It was 90 second reps tonight and I started cautiously, knowing I hadn't done much speed for about 3 months. As each rep progressed I gained a bit of confidence and, after being about 10th on the first one I progressed to 3rd by the final one. I could feel my feet slipping a bit as a tried to run fast on the grass (at the push-off of each stride), so I did put the shoes back on for one rep. I could no longer feel the slipping, but I reasoned that I couldn't feel it because of the rubber on my soles. If I was slipping a bit (which I suspect was no more than in the shoes) then I just have to work harder, which is no bad thing for speedwork.
But boy can I feel my calves now.
Day 74 - 2.32 miles
I've done my two 'big' runs this week, so I thought it was sensible to slip in a short one. A recovery run if you like. Short runs are funny things. They never really feel much easier than long runs. You take a slow pace, aim for a couple of mile, and find yourself labouring up a hill. Go for 15 miles at a steady pace and the hill seems easy. Something about momentum, or psychology, or bloodflow?
Day 75 - Rest
The end of a satisfying week. Three runs of 6, 5 and 2 miles. Significantly higher mileage and I'm feeling great. Moreover, it was my MA graduation today. Brilliant day, great ceremony, seeing some good friends. And we discovered a brilliant new band - Gungor - who play towards the end of the night.
Day 76 - Rest
I worked hard last week, so I figured I could afford an extra rest day to fully recover.
Day 77 - 5.51 miles
I'm really making progress now. Again, I set off onto the trails around Beacon Hill and, though still having to make a considerably effort to dodge stones (not that easy, and not always successful) I was untroubled by any of my lower extremities. Another run or two around 6-7 miles and I'll be ready to return to running club.
Day 78 - Rest
We flew out to Malaga today ready to head off round Andalucia for a couple of days. The running gear (for both of us) is in our rucksacks but, if previous holidays are anything to go on, it remains to seen how much sun it will see. Tonight's dinner was mainly peanuts. We arrived lateish, checked into our hotel, lay down on the bed and decided we didn't really have the energy to go out for dinner. (actually, Rhiannon didn't have the energy and I'm always scared for a couple of days when we arrive in a new country and want to hide in the hotel room).
Day 79 - Rest
We got up and headed for Malaga's main attraction, a moorish fortress. Then picked up our bags and made for the bus station and Ronda. No running today; instead an incredible meal. We'd checked on Trip Advisor and discovered a tiny little backstreet restaurant selling modern interpretations on tapas. Absolutely amazing. The setup was ramshackle, a couple of tables on a dusty street and a proprietor who sat down and gave us a scribble list of what was available. As the dishes began to arrive we couldn't believe our eyes (or taste buds). Michelin standard mini-dishes of all kinds. The wasabi sorbet was a triumph. When the bill came - €28. Including drinks. El loco tapa.
Day 80 - Rest
More sights in Ronda this morning, including some palace gardens and the oldest bullring in Andalucia. Then on to Cordoba. Ronda was busy and bustling, sitting astride a gorge as it does. Cordoba was grand and imperious with a giant moorish construction dominating the old town. It was also strangely empty. Dinner was a stop-start affair too. We went to one place, ordered a drink and a few tapas and then decided we didn't really like it so paid up and went somewhere else. It was worse unfortunately.
Day 81 - Rest
We'd heard that the Mesquita was free for the first hour if you got up early enough. So we joined a quiet throngette outside the main doors at 8.30am. We silently entered to discover something quite breathtaking. And ancient moorish mosque, vast in area and littered with columns and supporting arches, converted hundreds of years ago to a cathedral - including an actual cathedral built in the centre. Quite incredible and difficult to describe. You have to see it I think. Then off to Granada. Better dinner here where we sat down for a drink, were brought a free tapa, ordered another…
Day 82 - 2 miles
I should say at this point - it's very hot indeed. Late thirties during the day. So the morning is the best time for a run. I finally got my shoes out and did a couple of miles. This is the plan really for holidays - don't try and do too much, just head and and turn the legs over every couple of days.
Today's big sight was the Alhambra. We spent most of the day there, having bought afternoon tickets for ticketed bits but with time to kill in the morning. Somewhat protracted effort really. Then on to Lanjaron.
Day 83 - Rest
Rest is the right thing in Lanjaron. It's a town with natural springs to which the elderly and infirm flock in their droves to sample the healing waters. As such, we spent the day with the elderly and infirm. But we did also fit in a 5 mile walk in the hills, a wimbledon final (we were the only people in the town interested in watching it but we found an empty bar that took pity on us), and our own moment of elderly infirmity in the baths. Special mention should probably go to the street-side kebab seller who took great pride in showing us that his kebabs where better because he bought the meat pre-cooked as the cash and carry and just warmed it up. He actually got the plastic tub out and gave us a little sample to make his point.
Day 84 - Rest
Early bus and we arrived in Nerja. We dismounted, collected our bags and promptly walked to what we thought was the town centre but was in fact the opposite direction. It took us quite a while to figure out the map didn't make sense, and why no-one else was walking in the same direction.
Day 85 - Rest
Still in Nerja, where we'll stay for the next few days. A beautiful day at the beach, swimming regularly in the warm mediterranean. Oh, and I finished Born to Run. I know, you all thought I'd read it already, but I hadn't. Very good though, I recommend it.
Day 86 - Rest
The owner of our apartments, Pepe, took us into the hills this morning to see his avacado plantation and country house. If you take the time to chat to people on holiday, these things often happen.
Day 87 - Rest
More holiday. Day trip to Frigiliana.
Day 88 - Rest
Okay, I'm rubbish at running when I'm on holiday. I don't know why but it just doesn't happen. The good thing about barefoot running in the summer is that the gear weighs next to nothing, so it's not too much trouble to stick it in just in case. So we returned home and I had one run in the bag. Prolific.
Day 89 - Rest
Down to visit some friends for a 30th birthday.
Day 90 - Rest
Still haven't been for a run…
Day 91 - Rest
Rhiannon went for a run this morning. I stayed behind to look after a toddler.
Day 92 - 6.20 miles
At last, a run! And what a run. I finally returned to running club. I went out with the 7:30 group, not sure how I would fare. We ran through the woods and over the hills and I was pretty happy. When I returned to the car park to meet the other groups I got into a few conversations about my strange shoes. General encouragement, and nice to be welcomed back. Felt great to do a club run!
Day 93 - Rest
A proper rest day, rather than a 'I just didn't run' day.
Day 94 - 4.17 miles speedwork
Club night again, on the grass track at the grammar school. So I took off my shoes and ran with completely naked feet, much to the fascination of my club mates. It was 90 second reps tonight and I started cautiously, knowing I hadn't done much speed for about 3 months. As each rep progressed I gained a bit of confidence and, after being about 10th on the first one I progressed to 3rd by the final one. I could feel my feet slipping a bit as a tried to run fast on the grass (at the push-off of each stride), so I did put the shoes back on for one rep. I could no longer feel the slipping, but I reasoned that I couldn't feel it because of the rubber on my soles. If I was slipping a bit (which I suspect was no more than in the shoes) then I just have to work harder, which is no bad thing for speedwork.
But boy can I feel my calves now.
Friday 28 June 2013
Days 51 to 73 - A very big catch-up
I took a bit of a break from blogging. I thought this might happen. Fifty days in and I was running out of things to say. How does anybody produce something new every day? Serious bloggers must be people who need to be heard, who need to externalise, something like that. I'm the opposite to that in general, so I eventually had to take a break. (Actually, I didn't consciously take a break, I just skipped a day, then another day, and so on...)
Anyway, for those who have been good enough to follow my progress, I present below an update on the last three weeks. It gets quite good towards the end. Enjoy!
Day 51 - Rest
Day 52 - Rest
My hours at work bumped up this week so there was less time to fit in the runs.
Day 53 - Rest
Still more.
Day 54 - Rest
And another. Feeling very rested by now. It's not a bad thing having an extended break every now and again. It gives your body a good chance to recuperate and, for me at least, renews my enthusiasm.
Day 55 - Rest
I actually had a day off here, but spent all day in London and then drove up to York in the evening. When I plan ahead for days like this I always imagine I'm going to get up at 5.30am and do an early run. When I wake up at 5.30am I usually change my mind.
Day 56 - Rest
Away visiting friends. I did take the kit. I always do. I rarely use it when I'm away.
Day 57 - Rest
It's not really rest any more. It's laziness.
Day 58 - 3.52 miles
At last! Back on the wagon. It felt good to be out running again, but I was disappointed to find that my calves seemed unhappy to be back on the road. I thought that with all the rest they'd be healed and fresh. But I think they were tight instead, reluctant to engage. Consequently the whole thing felt like hard work.
Day 59 - Rest
I realised I'd got out of the habit of exercising in between runs. I hadn't been stretching, massaging or doing step ups etc, and I'm sure that contributed to the tightness,
Day 60 - Rest
More self-massage.
Day 61 - 3.54 miles
Felt a bit better than last time. I did quite a lot on the grass today, which is much easier.
Day 62 - Rest
Day 62 - Rest
I was away in a very rainy Belfast this weekend with work, joining the bedraggled masses in a gathering to coincide with the G8 summit.
Day 63 - Rest
13 hours door to door, including an 8 hour ferry journey, and I'm home. Run or roast dinner?
Day 64 - 4.24 miles
This run was great! I did the first 1.5 miles on the roads, then arrived at the field and ran the rest in bare feet. I stayed at a steady 7 min/mile. There's something special about running with your feet literally bare, and that feeling is enough to make you run a bit faster.
Day 65 - Rest
Day 66 - Rest
Day 67 - Rest
You're beginning to see why I haven't been blogging for a while. There's very little to report from all these rest days...
Day 68 - 4.28 miles
A steady run, not trying to go to fast. The worrying thing was that by the end I could feel pain located exactly where I was injured last year. Where the calf an Achilles meet. Not good news. I couldn't tell if it was the actually injury feeling, or the phantom pain that seems to come on from time to time. My running shrapnel round, that just makes itself known on occasions. Still, I came home and stretched and iced and generally walked around gingerly.
Day 69 - Rest
The good news is that I couldn't feel yesterday's pain at all. Very good news. I did some more exercises and stretches, and generally alarmed the people I was with by massaging my leg at every opportunity.
Day 70 - 6.05 miles
Breakthrough! A genuine breakthrough. I wasn't planning to run this far. I wasn't even sure I would run more than a couple of miles after the previous run. Early on I could feel tightness, so I stopped and stretched a few times. It felt much like every other run and I wondered when, if at all, I was going to be able to run without any discomfort. During one of those stretches my father-in-law cycled past and I got feeling of runner-shame that you get when someone spots you in all your gear and you're walking, or standing still. You want to shout out, "It's part of my training schedule! I'm supposed to be doing this! I do normally run!"
Then something happened. I can't explain exactly how, or why, but when I pressed resume on my Garmin and set off down the road I felt like a normal runner again. I felt like someone who could just pick his route and run it. That's what I always used to do. So I did. I set off down a woodland path and enjoyed myself. Dodging stones keeps one very busy in barefoot shoes, so I barely noticed the miles ticking by. When I arrived home I had gone over 6 miles! I couldn't believe it. And it didn't hurt at all.
Day 71 - Rest
Felt good. And slightly elated.
Day 72 - 5.16 miles
For the first time since I started this 73 days ago, I ran a completely normal run. My shoes, which are barely worthy of the name considering how thin and light they are, feel like normal shoes now. To me they have plenty of cushioning. I'm finding it hard to remember now what my old shoes used to feel like. How can you need more than this on your feet? Running on pavements (which generally are the least forgiving of surfaces) feels fine, comfortable, normal. Is this it? Have I done it? Am I a barefoot runner?
Day 73 - Rest
And generally telling everyone about my breakthrough. Probably worth a blog, I thought to myself...
Anyway, for those who have been good enough to follow my progress, I present below an update on the last three weeks. It gets quite good towards the end. Enjoy!
Day 51 - Rest
Day 52 - Rest
My hours at work bumped up this week so there was less time to fit in the runs.
Day 53 - Rest
Still more.
Day 54 - Rest
And another. Feeling very rested by now. It's not a bad thing having an extended break every now and again. It gives your body a good chance to recuperate and, for me at least, renews my enthusiasm.
Day 55 - Rest
I actually had a day off here, but spent all day in London and then drove up to York in the evening. When I plan ahead for days like this I always imagine I'm going to get up at 5.30am and do an early run. When I wake up at 5.30am I usually change my mind.
Day 56 - Rest
Away visiting friends. I did take the kit. I always do. I rarely use it when I'm away.
Day 57 - Rest
It's not really rest any more. It's laziness.
Day 58 - 3.52 miles
At last! Back on the wagon. It felt good to be out running again, but I was disappointed to find that my calves seemed unhappy to be back on the road. I thought that with all the rest they'd be healed and fresh. But I think they were tight instead, reluctant to engage. Consequently the whole thing felt like hard work.
Day 59 - Rest
I realised I'd got out of the habit of exercising in between runs. I hadn't been stretching, massaging or doing step ups etc, and I'm sure that contributed to the tightness,
Day 60 - Rest
More self-massage.
Day 61 - 3.54 miles
Felt a bit better than last time. I did quite a lot on the grass today, which is much easier.
Day 62 - Rest
Day 62 - Rest
I was away in a very rainy Belfast this weekend with work, joining the bedraggled masses in a gathering to coincide with the G8 summit.
Day 63 - Rest
13 hours door to door, including an 8 hour ferry journey, and I'm home. Run or roast dinner?
Day 64 - 4.24 miles
This run was great! I did the first 1.5 miles on the roads, then arrived at the field and ran the rest in bare feet. I stayed at a steady 7 min/mile. There's something special about running with your feet literally bare, and that feeling is enough to make you run a bit faster.
Day 65 - Rest
Day 66 - Rest
Day 67 - Rest
You're beginning to see why I haven't been blogging for a while. There's very little to report from all these rest days...
Day 68 - 4.28 miles
A steady run, not trying to go to fast. The worrying thing was that by the end I could feel pain located exactly where I was injured last year. Where the calf an Achilles meet. Not good news. I couldn't tell if it was the actually injury feeling, or the phantom pain that seems to come on from time to time. My running shrapnel round, that just makes itself known on occasions. Still, I came home and stretched and iced and generally walked around gingerly.
Day 69 - Rest
The good news is that I couldn't feel yesterday's pain at all. Very good news. I did some more exercises and stretches, and generally alarmed the people I was with by massaging my leg at every opportunity.
Day 70 - 6.05 miles
Breakthrough! A genuine breakthrough. I wasn't planning to run this far. I wasn't even sure I would run more than a couple of miles after the previous run. Early on I could feel tightness, so I stopped and stretched a few times. It felt much like every other run and I wondered when, if at all, I was going to be able to run without any discomfort. During one of those stretches my father-in-law cycled past and I got feeling of runner-shame that you get when someone spots you in all your gear and you're walking, or standing still. You want to shout out, "It's part of my training schedule! I'm supposed to be doing this! I do normally run!"
Then something happened. I can't explain exactly how, or why, but when I pressed resume on my Garmin and set off down the road I felt like a normal runner again. I felt like someone who could just pick his route and run it. That's what I always used to do. So I did. I set off down a woodland path and enjoyed myself. Dodging stones keeps one very busy in barefoot shoes, so I barely noticed the miles ticking by. When I arrived home I had gone over 6 miles! I couldn't believe it. And it didn't hurt at all.
Day 71 - Rest
Felt good. And slightly elated.
Day 72 - 5.16 miles
For the first time since I started this 73 days ago, I ran a completely normal run. My shoes, which are barely worthy of the name considering how thin and light they are, feel like normal shoes now. To me they have plenty of cushioning. I'm finding it hard to remember now what my old shoes used to feel like. How can you need more than this on your feet? Running on pavements (which generally are the least forgiving of surfaces) feels fine, comfortable, normal. Is this it? Have I done it? Am I a barefoot runner?
Day 73 - Rest
And generally telling everyone about my breakthrough. Probably worth a blog, I thought to myself...
Tuesday 4 June 2013
Day 50 - Waiting for tomorrow
I've reached the stage where I'm drumming my mental fingers waiting for my rest day to pass. Definitely not ready to do consecutive days, but keen to get out there again nonetheless. Having cleared 3 miles last time I'll be up to 3.2 or so tomorrow and it feels good to know I'm making a bit of progress.
Day 49 - Shortish trail run
I was up early this morning. A beautiful cloudless sky, cool air, and a low sun. I was at the 3 mile mark in my schedule, and I couldnt resist any longer having go on a trail. You can't live where we live on a day like today and go running on the roads.
I found the trail reasonably runnable in my Vapor Gloves. But I moved slowly. I'm still tryng to get that cadence ingrained in my system which meant that when I was dodging stones or skipping around roots I didn't pause in my rhythm. Must have made me look a bit silly at times but I didn't want to slip into a different pattern.
I found that I was dodging around a lot more than I might usually do, zigging and zagging from side to side, running up the banks of the path. It was difficult to press on forward, and I think will need to consider invest in something more appropriate to that surface if it's where I want to run. I know Merrell do the Trail Glove - that was their first barefoot shoes - and there are quite a few others out there. At what point do I decide I've earned a new pair of shoes? Perhaps not quite yet.
I found the trail reasonably runnable in my Vapor Gloves. But I moved slowly. I'm still tryng to get that cadence ingrained in my system which meant that when I was dodging stones or skipping around roots I didn't pause in my rhythm. Must have made me look a bit silly at times but I didn't want to slip into a different pattern.
I found that I was dodging around a lot more than I might usually do, zigging and zagging from side to side, running up the banks of the path. It was difficult to press on forward, and I think will need to consider invest in something more appropriate to that surface if it's where I want to run. I know Merrell do the Trail Glove - that was their first barefoot shoes - and there are quite a few others out there. At what point do I decide I've earned a new pair of shoes? Perhaps not quite yet.
Day 48 - Right calf sore
Today I've taken an extra day off. My left calf cramped up horribly two days ago, but it's my right calf that's really hurting today. So I'm responding to my body and giving it a rest. I'll try again first thing tomorrow morning.
Saturday 1 June 2013
Day 47 - Good news
The good news is that I don't feel too bad at all after the cramp yesterday. My left calf has recovered well after a night's rest and I'm confident there's no actually damage there. Curiously, my right calf has a bit of lingering soreness instead. I've tried to do some calf massage today, while watching TV with the family, but I think it is probably quite distracting.
Day 46 - Cramp. Horrible Cramp.
As I move through my slow increase in mileage I found myself at the 2.75 mile mark. I've done quite a bit on grass recently, and I'd had an extra day's rest, so I opted for road. I was keen to run it all in one go and see how it felt, to build a bit of confidence that I can nearly run 3 miles.
Here's the good news: it felt great, right to the end of the run. I was at least 1.5 miles in before I felt my calves at all. And, as has been the case recently, they felt like they were working, rather than complaining. I had to do a few inclines (it's impossible to run around here and avoid them) and I finished the run on a donkey track at the top of a steep road just next to our house. I felt good and looked forward to getting back home, drinking my protein shake, stretching out, and ticking off another run.
Here's the bad news: Having finished the run I started walking down the steep road. After about 10 yards I felt that tell-tale sensation that says calf-cramp is on its way. That feeling where you know that if you don't straighten your leg out and stretch that calf immediately it is going to seize up in cramping agony. So I quickly found a wall, pushed against it and stretched out my leg. As I released the stretch, I could feel it going again. So stretched again. This repeated a few times, with my calf never really releasing. Never going into full cramp, but never relaxing. My walk down the rest of the road must have made it look like I had a wooden leg as dared not bend it. And it remained in nearly-cramp for a good 30 minutes.
For the rest of the day it has been aching and smarting and complaining. So why did it cramp? Overuse? I guess so. But I wonder whether it had something to do with walking steeply downhill. It's very difficult to engage the calf walking steeply downhill. Maybe I moved from heavy use to no use at all and it flooded with lactic acid that had nowhere to go. I'll have to see how it feels tomorrow before I know if there is any damage, but I suspect it will be fine, just sore from the cramping.
Here's the good news: it felt great, right to the end of the run. I was at least 1.5 miles in before I felt my calves at all. And, as has been the case recently, they felt like they were working, rather than complaining. I had to do a few inclines (it's impossible to run around here and avoid them) and I finished the run on a donkey track at the top of a steep road just next to our house. I felt good and looked forward to getting back home, drinking my protein shake, stretching out, and ticking off another run.
Here's the bad news: Having finished the run I started walking down the steep road. After about 10 yards I felt that tell-tale sensation that says calf-cramp is on its way. That feeling where you know that if you don't straighten your leg out and stretch that calf immediately it is going to seize up in cramping agony. So I quickly found a wall, pushed against it and stretched out my leg. As I released the stretch, I could feel it going again. So stretched again. This repeated a few times, with my calf never really releasing. Never going into full cramp, but never relaxing. My walk down the rest of the road must have made it look like I had a wooden leg as dared not bend it. And it remained in nearly-cramp for a good 30 minutes.
For the rest of the day it has been aching and smarting and complaining. So why did it cramp? Overuse? I guess so. But I wonder whether it had something to do with walking steeply downhill. It's very difficult to engage the calf walking steeply downhill. Maybe I moved from heavy use to no use at all and it flooded with lactic acid that had nowhere to go. I'll have to see how it feels tomorrow before I know if there is any damage, but I suspect it will be fine, just sore from the cramping.
Day 45 - Rest
It was raining today. Summer had disappeared. So I opted for an extra rest day. And I enjoyed it.
Day 44 - Gear: Sunwise Twister Sunglasses, and my wonky face
Rest day. Time to look at gear again. This time it's my sunglasses.
I only got these quite recently. Sunwise Twister glasses - a bit of a budget option from Sunwise (they fit into the 'cycling or running' category so they're fairly generic) They come with interchangeable lenses - a very pale yellow pair, the orange ones you can see in the photo, and a darker brown pair.
I'd always been a bit dubious about running in sunglasses. Partly because I didn't want to look like a poser, and partly because I don't really like wearing things on my head. And I imagined I'd be very aware of them as I was running. I actually chose to get some for a slightly odd reason - race day nerves. I get so nervous on race days that I wanted to try literally hiding behind a pair of sunglasses. I thought that maybe, if I had glasses on, I'd feel more like I was in my own bubble, my slightly fragile psyche hidden, and a veneer of confidence displayed. Maybe I would run like a champion.
I've only worn them for one race, but I have used them quite a bit in training. I've been pleasantly surprised that they don't interfere with running at all. They weigh next to nothing. And once they're on, they're on. They don't move about at all. They just sit there. The two lighter pairs of lenses don't block a lot of light, but they do give the world a lovely glow, which makes the whole running experience feel quite surreal. And in the race? Well I ran a very relaxed race that led to a PB. I don't know if it was the glasses that did it, but I suppose that's a pretty good endorsement of their mystical psychological powers.
The only thing I don't like about them is that they show up the wonkiness of my face. Or my ears. Whatever is wonky. I basically have one eyebrow revealed and the other covered when I'm wearing them. Sadly, I didn't realise quite how wonky I am until I got these glasses. But since I'm hiding behind them so effectively, I don't need to worry, because nobody knows it's me.
Day 43 - My shoulders move strangely
Today I went for a run with Rhiannon. Down to the field to do laps. It's a nice way of running together, with each doing our own thing at our own pace and meeting up every now and again. After a few laps Rhiannon had completed her set so she watched me running. And she came up with some helpful feedback.
Apparently, when I run, I don't move my arms much, but instead move my shoulders back and forth. I think this must look quite silly, like I'm doing a kind of shimmying dance to whatever I'm listening to. More importantly, it means I'm wasting lots of energy moving my whole torso to balance my legs. So today I practiced running with arms deliberately moving - more than I wanted to naturally - and with my shoulders steady.
The trouble is, and this is comparable to landing on your heel etc, it is very hard to unlearn this shoulder movement. It actually felt quite exhausting keeping the arms moving, and I wasn't terribly successful in keeping my shoulders still. Even when I tried very hard to relax, to feel the movements of my body, and I was sure I was very upright and steady, I looked at my shadow and saw the old shoulders partying away. I could probably do with a few tips on how to fix this. Or I could just boogie every time I run.
Apparently, when I run, I don't move my arms much, but instead move my shoulders back and forth. I think this must look quite silly, like I'm doing a kind of shimmying dance to whatever I'm listening to. More importantly, it means I'm wasting lots of energy moving my whole torso to balance my legs. So today I practiced running with arms deliberately moving - more than I wanted to naturally - and with my shoulders steady.
The trouble is, and this is comparable to landing on your heel etc, it is very hard to unlearn this shoulder movement. It actually felt quite exhausting keeping the arms moving, and I wasn't terribly successful in keeping my shoulders still. Even when I tried very hard to relax, to feel the movements of my body, and I was sure I was very upright and steady, I looked at my shadow and saw the old shoulders partying away. I could probably do with a few tips on how to fix this. Or I could just boogie every time I run.
Day 42 - Gear: iPod and headphones
No running for me today. I'm beginning to find that my calves feel consistently good on rest days. This is good.
Meanwhile, I thought I'd blog about a few of the bits of gear that I use for running. They've been cobbled together somewhat over a few years - birthday presents, bargains etc - so they're quite a mixed bag. Today I'm starting with my iPod and headphones.
Meanwhile, I thought I'd blog about a few of the bits of gear that I use for running. They've been cobbled together somewhat over a few years - birthday presents, bargains etc - so they're quite a mixed bag. Today I'm starting with my iPod and headphones.
This is a 'somethingth' generation iPod nano. Small colour screen, 4GB storage. I bought it about 7 years ago when I was training for my first marathon. The first time I'd really done any serious running. GPS watches were still the preserve of the wealthy at the time, but you could buy an iPod nano for £99 and an Nike chip and foot sensor thing for £40. I wanted something to track my runs, and I'd always fancied an iPod, so I invested.
This had the double effect of giving me some feedback on my progress and also giving me something to listen to. For long runs I would build up a playlist of podcasts and songs, sometimes trying to fill up to three hours. A few songs first, then a podcast, then a few more songs, another podcast etc. The playlist was important because, once you had the Nike thing running, it was particularly fiddly to change between tracks. So I was particularly careful in creating a playlist for my first marathon. Generally I had found that songs were okay, but podcasts were better, more distracting. I wasn't sure how long it would take - I hoped for under 4 hours, but actually came in under 3:30 - so I built a playlist full of podcasts and threw in the odd song. Sadly, I did something wrong in the week before the race. Maybe I updated iTunes or something, but, unbeknown to me, the option to include podcasts in playlists had been unchecked. The result being that I ran the entire marathon to a playlist of 7 songs. On repeat. Forever.
Nowadays you're not really supposed to wear headphones for marathons, so I guess I won't get the opportunity to redeem that particular failure. But I do still do solo runs with my iPod. I used to wear it in a little wallet on my arm but, now that I have a GPS watch and I'm not depending on it track my speed, I find it easier to carry it in one hand, with the headphone cord wrapped round a few times, and easily switch between tracks.
My headphones have been upgraded too. The standard issue Apple ones were fine, but they had a habit of slipping out, and the outer shell of them would pick up a lot of wind noise. These new ones I have are from Panasonic (or more accurately, from my parents-in-law). They can't fall out, due to the over-the-ear design, and the wind noise isn't a problem because they are of the type that sticks right into your ear canal. The only weakness is that you have to have just the right sized ear canal in order for the rubber bits to make a sealed chamber. Without that, you don't hear any bass. Fortunately they have three different sized rubber caps (I seem to need the extra large) so I've found the one that fits best. But 'jogging' can do exactly what it sounds like, gradually jogging them looser. For podcasts it's fine, but for music you do have to keep sticking them back in fairly frequently.
Sunday 26 May 2013
Day 41 - I actually ran with bare feet
I've finally done it. For all this recent talk of 'barefoot' running, you will have noted - and several have - that I'm not actually barefoot. I wear shoes. What a con. Well it's not really a con, as I hope I have explained before. But true enthusiasts do lose the shoes at any opportunity.
Having put in a a good 2 and a bit miles at 6:40 pace - felt great to be stretching out a bit - I was finishing around the field as I usually do. As the sun shone down on the thick green carpet of grass beneath my feet I felt the urge. Take off your shoes. Be really free.
So I paused on the bench, paused my Garmin too (important) and removed my shoes. The great thing about these shoes is that they weigh next to nothing. So rather than have to stash them somewhere I could just roll them up and carry them. And I proceeded to run a lap with bare feet. Naked as a the day I was born - from the knee down at least.
How did it feel? Much like it had in the shoes, but wetter. The ground didn't look wet but with rubber barrier removed I became aware of a faint seep with each step. I could feel one or two twigs as I ran, slightly conscious of needing to be a little more ginger. But I didn't care. I was bare. I got completely carried away and ran that last lap at 5:30 pace. And I loved every minute of it. I was a barefoot wonder.
Having put in a a good 2 and a bit miles at 6:40 pace - felt great to be stretching out a bit - I was finishing around the field as I usually do. As the sun shone down on the thick green carpet of grass beneath my feet I felt the urge. Take off your shoes. Be really free.
So I paused on the bench, paused my Garmin too (important) and removed my shoes. The great thing about these shoes is that they weigh next to nothing. So rather than have to stash them somewhere I could just roll them up and carry them. And I proceeded to run a lap with bare feet. Naked as a the day I was born - from the knee down at least.
How did it feel? Much like it had in the shoes, but wetter. The ground didn't look wet but with rubber barrier removed I became aware of a faint seep with each step. I could feel one or two twigs as I ran, slightly conscious of needing to be a little more ginger. But I didn't care. I was bare. I got completely carried away and ran that last lap at 5:30 pace. And I loved every minute of it. I was a barefoot wonder.
Day 40 - Australians, Italians, and Pianos
Rest day. Lazy day. Very lazy day actually, by the end of which I had to go out for a walk and get some fresh air. There's a malaise that sets in when a day has been too lazy and you need to do something to break out of it.
The evening was excellent, however. Relatives visiting from Australia. Members of the family who had been on an italian cooking course demonstrating their skills for a delicious dinner. Rounded off by singing and dancing around the piano into in the early hours.
Day 39 - 2.3 miles faster
A bit of a pattern is developing now. A standard route of about 2 miles, mainly on road, running on a few grass verges and a short track, finishing on the cricket field with a lap or two to make up the distance. Calves still start to hurt around 3/4 mile, but usually by the end of mile 2 they feel much more comfortable.
Today I tried pushing the pace up a bit, to just over 7 minute miling. Still not especially fast, but more like my usual pace on a club night. It felt quite good, I might try going quicker next time.
Today I tried pushing the pace up a bit, to just over 7 minute miling. Still not especially fast, but more like my usual pace on a club night. It felt quite good, I might try going quicker next time.
Day 38 - It's easy for extra rest days to creep in
There was no real reason for today to be a rest day. The runs I'm doing are very short, usually over in 20 minutes, so they ought to fit in anywhere throughout the day. But somehow today I just didn't get round to it. When this happens - as it often does for runners - it's usually because the free time in the day doesn't fall in the right place. Your 45 minute window for a run and a show appears, but it's immediately after lunch, so no good. Or you've just had a shower got dressed and ready, and realise now is the time. But you don't want to waste the time you've just spent getting clean, so instead you waste the time you could have spent running. All these things happened today, so let's call it a rest day.
Thursday 23 May 2013
Day 37 - Less achey everytime
I'm discovering two things:
1) My legs begin to complain on every barefoot run I do, after about 1 mile. I'm hoping this threshold will gradually increase.
2) On rest days, my calves feel less achey every time, as they get used to the exercise.
I'm also starting to eye up other shoes. Once I've got this technique into my system, and I'm looking at doing slightly longer, mid-range runs, I think I'll need a different pair of shoes to allow me to use the many trails that start close to our house. I'm also thinking about some shoes that will give me a bit of cushioning and allow me to compete in the summer league races.
If I got both of those I'd have three pairs of shoes. That's a lot of shoes for someone who claims to run barefoot.
1) My legs begin to complain on every barefoot run I do, after about 1 mile. I'm hoping this threshold will gradually increase.
2) On rest days, my calves feel less achey every time, as they get used to the exercise.
I'm also starting to eye up other shoes. Once I've got this technique into my system, and I'm looking at doing slightly longer, mid-range runs, I think I'll need a different pair of shoes to allow me to use the many trails that start close to our house. I'm also thinking about some shoes that will give me a bit of cushioning and allow me to compete in the summer league races.
If I got both of those I'd have three pairs of shoes. That's a lot of shoes for someone who claims to run barefoot.
Day 36 - How to avoid hills
This morning Rhiannon and I stepped out for a run in Salcombe. If you know Salcombe, you'll know that it's on the side of a hill, leading down to a natural harbour - we're staying in a newly built holiday cottage at the top of that hill.
One of the rules of barefoot running, as a newbie, is that you avoid hills for as long as possible. The whole activity puts enough stress on your calves without the added burden of a steep incline. So you stay flat, and soft if you can manage it. But this morning that option wasn't really open to us. So, instead, we had to find the flattest looking stretch of road that we could, running back and forth on it in 400m sections. We'd run one together, Rhiannon would rest while I did another, and then we'd run again. That way she completed 0.75miles and I was able (with a little extra) to get my 2.15miles in.
I supposed it's not unlike what we do on club nights sometimes, finding a flat bit of road and doing 400m reps on it. But, once again, it feels like training, not running. I miss running.
One of the rules of barefoot running, as a newbie, is that you avoid hills for as long as possible. The whole activity puts enough stress on your calves without the added burden of a steep incline. So you stay flat, and soft if you can manage it. But this morning that option wasn't really open to us. So, instead, we had to find the flattest looking stretch of road that we could, running back and forth on it in 400m sections. We'd run one together, Rhiannon would rest while I did another, and then we'd run again. That way she completed 0.75miles and I was able (with a little extra) to get my 2.15miles in.
I supposed it's not unlike what we do on club nights sometimes, finding a flat bit of road and doing 400m reps on it. But, once again, it feels like training, not running. I miss running.
Day 35 - Skipped the race
I feel quite virtuous today. The draw of the West End 8 was a strong one. There were points on offer, a league position to be defended. And I really wanted to do a long run. I'm itching. My limbs feel permanently tight, desperate to be stretched, exerted. Like a dog bothering you for a walk.
But I eventually decided that my barefoot running experiment was more important. I also hadn't factored in the rather important detail the league points are based on your 4 best races out of 5. Having run so little in the last month I was unlikely to stick with my usual running buddies so I was unlikely to get a better points return from this than any of the previous races. In that case there was little to be gained and much good work to risk undoing.
So I went to church instead, and then drove down to the picturesque Devon town of Salcombe with Rhiannon for a couple of days with her family.
But I eventually decided that my barefoot running experiment was more important. I also hadn't factored in the rather important detail the league points are based on your 4 best races out of 5. Having run so little in the last month I was unlikely to stick with my usual running buddies so I was unlikely to get a better points return from this than any of the previous races. In that case there was little to be gained and much good work to risk undoing.
So I went to church instead, and then drove down to the picturesque Devon town of Salcombe with Rhiannon for a couple of days with her family.
Day 34 - Rest day, not so sore this time
I'm pleased to say that today my calves are aching nothing like as much as they did after the previous run. That's good news.
Now here's the dilemma. Tomorrow is the West End 8 - the last race of the Leicestershire winter league. It is, of course, the middle of May, but that's just how things have panned out. The dilemma is that I'm actually doing quite well in this league for my club, currently being the leading the male Barrow runner. So I don't really want to let this slip by allowing some other clubmates to steal a march on me tomorrow. But I'm also concerned that I might undo all my good work retraining my brain to run differently (I couldn't possibly do it barefoot so I'd have to switch back). What's more important?
Now here's the dilemma. Tomorrow is the West End 8 - the last race of the Leicestershire winter league. It is, of course, the middle of May, but that's just how things have panned out. The dilemma is that I'm actually doing quite well in this league for my club, currently being the leading the male Barrow runner. So I don't really want to let this slip by allowing some other clubmates to steal a march on me tomorrow. But I'm also concerned that I might undo all my good work retraining my brain to run differently (I couldn't possibly do it barefoot so I'd have to switch back). What's more important?
Saturday 18 May 2013
Day 33 - 2.1 miles testing out the muscles
Today I ran the same route as day 28. This was the all-road route that had left me with really sore calf muscles for the following two days. I commented at the time that it didn't feel like damage, more like the soreness that you get when muscles get stretched and strained in a way they're not used to. Normally, after a few days with that kind of soreness, you do the same exercises again; it hurts a bit but the soreness doesn't recur the following day as it did before. So this was the test. I can confirm that it hurt a bit, but did loosen up as the run went on. How will I feel tomorrow?
Friday 17 May 2013
Day 32 - Mrs Payne joins the barefoot revolution!
I like to think she was inspired by my by my witty and insightful blogging style. Or my air of running wisdom. Whatever the reason, Rhiannon has gone and got herself a pair of barefoot shoes! They're the same model as mine - Merrell Vapor Glove - but the ladies version. Tiny and pink.
As you can see, they are a vibrant pink, far more exciting than my black ones. Rhiannon looks delighted with them! Similar to my men's version, they are a bit on the long side. Rhiannon's big toe just about reaches the rubber on the toe-end of the shoe. This seems to be quite typical for this model.
We ordered them from Feetus.co.uk who deserve an honourable mention at this point for excellent service. Lee Firman responded to my email asking about the shoes with a thorough, friendly and thoughtful reply. They were already at an excellent price, but I was able to use an additional discount code (given during earlier correspondence) to go with the free delivery. And when they arrived we discoverd a bag of Haribo and a free Buff-style hood/scarf/thing slipped inside the box. Very impressive service.
I was on a rest day, so we nipped off down to the village field where I - the experienced barefoot running coach that I am - could put Rhiannon through her paces. I have found that the single biggest factor in changing my style, shoes aside, is the cadence. Upping it to 180bpm means it's next to impossible to run as I did before. So I asked Rhiannon to do the first of three 400m laps, concentrating on this cadence. The easiest way we found was for me to sing the first few lines of Take That's Shine before she set off and hummed it to herself all the way round. I don't really know the words, so I had to make them up, but it did the trick.
Off she went and... my goodness, what a difference! Rhiannon had been progressing really well in the club up to a year ago, moving up through the groups with apparent ease (and some considerableeffort) but one thing that was always obvious when watching her was that she didn't bend her knees anywhere near enough This lack of efficiency in form was going to hold her back from really stretching out and running quickly. But give her a pair of barefoot shoes, sing a bit of Take That to her... and something happens. I tried to take a slightly arty shot with the moody sky and verdant foreground, which means Rhiannon is a small yellow shape in the bottom right corner, but you can see enough.
Either I am the world's best coach, transforming a runner's style in one session... or there is something in this barefoot running.
Subscribe to:
Posts (Atom)