Monday, May 30th . . . back to the future?

As I was going through my closet I found my original KSOs so I strapped them on and went for a 50 min. easy trail run and loved it. Of course, the KSO is my all-time favorite running shoe and holds a specific place in my heart as it was the first minimalist shoe I ever ran in. Suffice to say it got me thinking and I'm going to do some more runs in the KSO's and I'll likely purchase a pair of Speeds and Bikila's. I'm phasing out the Nike XC from my shoe rotation as I'm going 100% barefoot and minimalist footwear going forward.

As I've said, I've crossed that threshold after so many years of barefoot and minimalist running, such that almost all running shoes (even racing shoes) either hurt my feet, don't feel right, and/or have an impact (negative) on my form and technique. Some are better than others such as the Nike XC and MWU3 which I still recommend but they are just too much shoe for me at this point in my running progression.

It's scary how flexible and strong my feet and ankles have become since moving in this direction 3 years ago.

Harry

Sunday, May 29th . . . easy run . . .

45 min. easy run. Everything was clicking and felt nice and easy. I just love those days. I may take tomorrow off but we'll see. Track session on Tuesday.

Still lovin' the Ultra's although we'll have to see how they hold up in terms of durability. About 95 miles on them and I see signs of wear and tear. We'll see if that turns into anything or not. If I can get at least 300 miles on them, I'll be satisfied.

Harry

Saturday, May 28th . . . long run with strong ending . . .

7 mile trail warm-up at half marathon pace, then ended with a 3 mile tempo on dirt roads with 1st mile at 10k pace, 2nd at 5k pace, 3rd at 10k pace with last 600 meters at 3k pace (finished the last 3.4 miles in 20 min.; 6:10 pace). Overall, I'm pleased but the pace per mile for the final 3 miles was about :10 per mile faster than I like for a tempo run at it was too close to my 5:50 race pace . . . I prefer to run :30 sec. slower than race for this type of run.

Harry

Perhaps the real issue is "sensory feedback"

http://bit.ly/m3mEN8

for additional discussion on the topic: http://boddickerperformance.com/?p=736

Harry

Friday, May 27th . . . commitment to barefoot/minimalist . . .

50 min. total workout. Started with a 15 minute warm-up in the Ultra's, then headed to the soccer field for 8x300 meter intervals barefoot at 10k pace.

Gave away all my racing shoes to my brother-in-law. I'm 100% barefoot and true minimalist running from now on (Evo, Ultra's, Luna's). After 3 years of barefoot running, my gait has changed too much for me to run even in traditional racing shoes. Shoes just filter out too much of sensory feedback/information (my sub 18:00 5k's were all in minimalist footwear).

Harry

Thursday, May 26th . . . longer trail run

Nice easy 65 min. run, mostly on trails. I've held back the last few days for no other reason than my body felt like it, so I suspect I have a fast workout coming in the next few days but I'll let my body decide what day that is. It's about time to signup for another 5k race.

Harry

Wednesday, May 25th . . . easy does it . . .

A nice easy 40 min. run this morning in the Ultra's. After yesterday's progressive tempo, I'll back off with back-to-back easy day runs, then see how I feel Saturday as I move back to race pace training. Nothing new or exciting to report other than I feel great and I really like the Ultra's (I just ordered a 2nd pair).

Harry

Tuesday, May 25th . . . easy does it . . .

60 min. easy run.

Day off and Quote of the Day . . .

Leave your watch on the kitchen table and go—freely, like a child -

Claire Kowalchik, The Complete Book of Running for Women

Words of wisdom as this is why I don't run with a watch or Garmin and "run by feel."

Harry

Sunday, May 22nd . . . is this really happening?

Have I discovered my perfect running shoe? It sure feels like it. A nice easy 40 min. recovery run in the Ultra's and I can't say enough good things about the Ultra. What's amazing is how your foot changes so quickly as you move to more minimalist footwear. I regularly run barefoot but even comparing the Ultra and the Nike XC, I can feel my toes slightly expand after 6 consecutive days running in the Ultra but it's also feels weird to try to run in the Nike XC's and that's only after 1 week. It verifies again and again the differences based on what's on your feet.

As has been the case in the past, my stride rate increased 4-6 strides per minute in the Ultra's compared to the Nike XC's. This is not only a stride rate increase but I have a slightly shorter stride length in the Ultra's compared to the Nike XC's.

I read an article that described 2 types of running: feeling and floating. Do you like to "feel" while you run or do you like to "float" while you run. It's an interesting perspective and I definitely prefer to feel than float. The "feel" approach is how my body best communicates, aligns, balances and positions itself.

Harry

Saturday, May 21st . . . combined long runs with intervals . . .

95 min. long run with 50 min. warm-up, then iPod pace down workout starting with half marathon pace for a song, into easy pace for next song, then same alternating paces to 10k, 5k, then ending with 3k pace. Another great run in the Ultra's . . . still lovin' that shoe!!!

Harry

More Runners World Pics

Some more pics (click to enlarge) from the Runner's World article the photographer (Embry) sent me:

Friday, May 20th . . . drills baby drills

After a 10 minute warm-up, I moved into a series of drills: lunges, skipping, jumping and bounding drills including 12 or so 100 meter strides at 10k pace. These drills are my secret sauce to running the 5k. This is where I work on hip extension, stride length and overall form and technique refinement. When all is said and done, it's all about the stride.

Harry

Thursday, May 19th . . . continuing down the Ultra path . . .

Another 6 mile run in the Ultra's with a basic running sock (I took out the plug-in sock). It was rainy and cold and the Ultra performed great on hard surfaces and soft trails (it wasn't the greatest in mud but it wasn't designed for that). I'm still pretty blown again and I know Tuck, Gordo and others must be laughing at me but this is beyond my expectations.

For me, this is the most "non-intrusive" shoe I've run in. It is surpassing the KSO which was my all-time favorite but for me, the toe construction always caused me some problems but the Ultra is perfect.

I do want to clarify for others considering the Ultra, do not expect a traditional running experience. The Ultra is unlike any shoe I've ever run in. The construction and feel is unique. You look at it and think, "it's a croc-like sandal," but it is a legit running shoe which was unexpected. I still don't know about the durability but the construction of the sole provides an experience must closer to barefoot running that the Evo because the sole of the Evo isn't nearly as responsive and the weight of the Evo is significant as compared to the Ultra, or really light footwear like MWU3's and KSO's. When you run in the Ultra without the plug-in insole, it feels like air and you can forget anything is on your feet.

I will warn as with any light minimalist zero drop shoe, if you don't do a lot barefoot running or true minimalist running, be conservative in terms of the mileage and intensity because you will be working the Achilles, plantar and foot much more.

Harry

Wednesday, May 18th . . . Continuing the Ultra Experience . . .

I did another 6.5 mile easy run in the Ultra's on dirt roads and trails, without the plug-in sock, and it performed as well as the last couple days (that's 3 consecutive days running in the Ultra's and so far no issues to speak of). At this moment, the Ultra is on course to replace my all-time favorite minimalist shoe which is the KSO. The versatility of the plug-in sock provides options for warm and cold weather and the flexibility to vary the degree of ground feel.

I'm not sure if the 6mm is with or without the plug-in sock, but there's excellent ground feel without the sock and with the socks, it's still a true minimalist footwear experience (probably similar to comparing the Bikila to the KSO)

I'm curious as to the longevity but time will answer that.

At this point, I'm going to continue running in the Ultra's on a daily basis until or unless I have a reason to run in something else.

Harry