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:

1. 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.
2. 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.

It's fairly clear that 1 is the best option. During a race, when you've run up hill and you want to get your breath back, it's tempting to opt for 2. It certainly is a way of getting your breath back. But the truth is that by doing 1 you also conserve energy - you're using the potential energy of gravity to generate speed, not muscle power. You should always speed down hills, and you'll still find you're recovered at the bottom.

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

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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.

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.

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?

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.

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.

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.