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

Tuesday, May 17th . . . the Terra Plana Ultra test . .

I decided to do a short 30 minute run this morning before my track session tonight. For the first time, I laced up the Terra Plana Ultra's and did my first run in them and it was wonderful. Terra continues to get closer and closer to the ultimate running shoe. The Ultra is freakishly light and even lighter than the MWU3 once you remove the plug-in sock liner. This was closest to barefoot I've run next to the KSO. I ran on hard surface and trails and it was enjoyable. I admit this was just a first run so I'll have many follow-up observations but they felt great and I threw in several race pace surges.

As is always the case, my stride slightly shortened as compared to my Nike XC racing shoes, and unlike racing shoes, the Ultra will immediately punish you for bad form and immediate feedback is most desirable as opposed to a shoe allowing for bad form over an extended period of time until the ugly injury monster appears. To test it, I put a little pressure on my heel while walking in the Ultra's and you would most definitely feel a heel strike, and it would hurt. This is exactly what I like because when you are in your natural state (barefoot), a heel strike hurts so why should that change in shoes? Shoes should not promote or enable bad form but that's exactly what 99.9% of running shoes allow.

So let's get down to the nitty gritty details.

Weight. The Ultra is unbelievably light weighing in at 3 oz. as there is no insole. The difference in weight between the Evo and Ultra is dramatic! I weighted my Ultra at 3 oz. vs. close to 10 oz. in the Evo (more than 3x) . . . again, the difference is dramatic and only the MWU3 comes close. I ran without the plug-in sock because it was pretty warm this morning but I could see using it in the winter with a warm sock if needed.

Upper (no blister world). What sets this apart from the Evo is the upper and lining as the Ultra is a simple EVO with neoprene sock lining and the Evo uses a nylon mesh with microfiber which is what I believe causes the blisters I can get in Evo's.. Even if the Ultra toes your toes, it too soft and flexible to cause any issues.

Sole. The Ultra provides 6mm of protection vs. the Evo at 4mm, however, I can't feel any difference in ground feel. The Ultra provides excellent ground feel.

Performance. There's a noticeable difference in energy return in the Ultra vs. the Evo and even the KSO. Due to the light weight and minimal sole, I had more energy coming from my feet and the uncoiling of my Achilles tendon and some of that energy return felt blocked in the Evo and obviously more is lost in traditional running shoes, and I attribute this to the weight of the Evo.

Fit. I was concerned that I wouldn't be able to get a tight/close fit but I was with the lock lacing system. I hope that continues but for this run, it was nice and locked in perfectly.

I will be taking the Ultra's for speed work tonight and I'll report back. I have to say I'm very impressed with the Ultra but again, I'll need to put more miles on them.

Harry

Manic Monday, May 16th . . . listen to the body . . .

As I woke this morning, my body tapped me on the shoulder and said, "I gave you my best for Saturday's 5k race and now I need the day off," so I took today off. It only took me several years to listen to my body and identify when I truly need rest and I need a rest day. My muscles are still sore and it's time to recover.

It's amazing how much a short 3.1 mile race can take out of you when you run all out. Only runners truly understand the intensity of the 5k when you are running for time and performance. You also have to understand the amount of muscle damage can be substantial from the 5k, especially for us masters' runners. I have my track workout tomorrow evening and I plan to attend but I'm not planning on doing any speed work, just some nice strides, or as I call it, a "on and off" workout with 200's at medium effort followed by 200's easy (anywhere from 12-20 sets).

Harry

Sunday, May 15th . . . post-race recovery run . . .

70 minute post-race recovery run with 10 min. barefoot warm-up. Yesterday's 5k took a lot out of me and my quads are still very sore. The day after a hard race is always a tough run for me. I use to take the day after a race off but I've learned that while it's hard to run the next day that a good easy run helps the healing process by generating more blood flow and working through muscle tightness.

Harry

New 5K PR

Ok, it was a PR by only :02, but it's a PR. I finished a great 5k trail run (packed dirt trails) in 18:22 and finished 5th overall (900+ runners) . . . about a 5:55 pace. Considering this was on dirt, I'm very pleased as I probably would have run faster on the roads.

For the first time in a long time, I ran hard (I know because of the pain in my quads). There were a few tough moments but I prepared mentally before the race for some of the inevitable pain and suffering that comes with running hard. I'm happy where I am and I'm expecting to go sub 18:00 in the near future. From this point, improvement will be incremental. I have a lot of work ahead but that's the exciting part. It's amazing how big "seconds" are in a 5k when you truly hard hard . . . running :05 per mile faster is huge (and hard).

I ran in the Nike Air Zoom Streak XCs (my previous PR was in the Evo's on a flat road course).

I'm happy today and then back training tomorrow.

Harry

Why do we do it?

http://www.thepostgame.com/features/201105/runners-feat-travels-decades

Why are the East Africans so great?

Well, I'll expand it and ask, Why are the most of the greatest athletes in the most popular sports from humble poorer backgrounds? It's all about humble beginnings which build fire, desire, hunger, effort and fight:

http://www.youtube.com/user/chrysler?blend=1&ob=5#p/c/0/7O6q3_GA47w.

How hungry are you? How willing are you go fight through the pain when that wall hits?

Tough questions for each of us to answer.

Harry

Wednesday, May 11th . . . easy recovery day . . .

After a 10 min. warm-up on the stationary bike, I did a nice easy 30 min. run to shake out my legs from yesterday evenings' track workout.

Harry

Tuesday, May 10th . . . evening at the track . . .

I had a great track workout. After a 2 mile warm-up, I ran 3 miles alternating 300's at 4k pace and 100's at half marathon pace. My coach said something very interesting which falls in line with my new focus to find out how fast I can run. She essentially said that I was inefficient at slower paces and it's not until I get around marathon pace that my stride falls into place and I'm finding to be true. I don't run slow very well as when I dip below a 8:30 pace, I become inefficient and my form is less than ideal.

Harry

Stop the Excuses!!!

"Saying you don't have enough time is a bad reason to not run. There's always time to run"

Kathleen Sebelius, Health and Human Services Secretary

Monday, May 9th . . . easy run, reflexion and decisions moving forward . . .

I had a nice 45 minute trail run today but it's about what happened to me yesterday. While I was reviewing the 5k course I will race on next week and doing a nice 30 minute tempo run, for whatever reason the great Oregon runner Steve Prefontaine jumped into my mind and specifically the quote where he says:

"To give anything less than your best is to sacrifice the gift."

This kept ringing in my ear over and over, and it caused me to reflex back on my brief runner career (having started later in life) and what I want to do and accomplish with my running. Also, from somewhere deep down inside, my old basketball competitive juices started to stir. I forgot this feeling but I know it well. As a high school and collegiate basketball player, I was ultra competitive and I couldn't wait to get on the court and push as hard as I could. I haven't felt that way since I started running a little more than 3 yrs. ago as I got into running to improve my health and over that period of time I started to compete at a respective level in the masters' categories. I've finished in the top 10 in most of my 5k races, finished 2nd overall twice and won a 5k outright (I'm running in the low 18:00's). However, I still didn't bring the same competitive spirit or expectations I had in basketball over to running and it didn't matter to me as I was running for the sheer love of running.

This is why yesterday impacted me so much because for the first time I was asking myself, "how fast can you be?," "how fast can you run a 5k," "how fast could you run if you lay it all on the line," "what would happen if you ran all-out." In the past, I never broached these questions or topics because it wasn't that important to me and I was happy finishing in the top 5-10% as I've been doing in past races. But, yesterday, things changed and I have no idea why. I have no idea why Steve Prefontaine popped in my mind and I couldn't let the thought go and it forced me to do some deep analyzing of myself while I was running and that quote from him about "sacrificing the gift," hit me really hard. We only get one chance at this life thing and I had to ask myself, "am I settling when I can push harder?," and if so, "am I doing myself a disservice by not pushing harder."

As I continued to think about this during my run, I started to smile and when my run was over, I said to myself, "I'm ready to push into uncharted waters and find out what I'm made of." To do anything less, is to sacrifice the gift. Now, I truly understand what Steve Prefontaine meant. My mental approach is changing and I'm focusing on the 5k distance with laser focus and I'm making a long term commitment (I'm thinking in years, not weeks/months) to find out what I can do at the 5k distance. Given all the various distances I've run up to the marathon, the 5k is the perfect mix of my talents and it's my favorite distance, and I love training for that distance (I also like 10k's for training purposes to get me ready for 5k's.).

Then, today I read June's edition of "Running Times," and it has an article on masters' runners that are moving back from marathons to 5k/10k's and focusing to be highly competitive at that distance (I recommend you read it) . . . that was another signal in my mind. So, I'm changing my training approach with a lot of focus on my stride, pace and tempo running. On the stride side, I'm doing a lot of drills and in fact some days are specifically dedicated to drills (jumping, skipping, bounding, etc.), all focused on the key to running: the stride. As we get older, we tend to maintain a good turnover level but not our stride length and without both in optimal form, you can't perform your best, especially at the 5k distance (this is what separates Bekele from the rest of the world).

So, today going forward I've decided to make another push and make sure I do not sacrifice the gift but that I feed and nurture the gift and let it take me wherever that may be . . . the joy is in the ride, not the destination.

Harry