Shoe Days in Limbo

Just 9 days from my PF flare up where I was on crutches, I am back to running BF and VFF with relatively no pain. I've been pretty much 100% BF and VFF since my PF flare up and the recovery has been much faster than I would have ever expected!!!!!

This morning, I did 3 miles on the treadmill barefoot then 1.5 miles outside in 17F in my VFF/KSOs and there is such a "dramatic" difference in my running form/technique BF/VFF vs. Universe 3's vs. zero drop Hyperspeeds (my gait with the Universe 3's and Hyperspeeds were pretty similar but still a noticeable difference when compared to BF and/or VFF).

The obvious differences are (as we all would expect):

1. higher cadence/stride rate BF/VFF (about a 6-8 cadence differential)

2. shorter stride length BF/VFF

3. foot off the ground much faster (less ground time) BF/VFF

4. much easier run BF/VFF in terms of effort level, that is, less effort required BF/VFF vs. running the same pace in the Universe 3's or Hyperspeeds.

5. straighter back with BF/VFF

6. the key one, is almost no PF pain BF/VFF vs. slightly more PF pain in the Universe 3's vs. a bit more PF pain in the Universe 3's.

I like the zero drop but I'm not sure if any standard running shoe is going to work for me anymore. I suspect there are runners on the "extremes" and I may be one of them as I have high arches and I feel better as you remove support from my feet (I forgot this because I stopped BF/VFF running).

I believe I run more efficient in "defensive mode" vs. "offensive mode," meaning I'm a more cautious and alert runner BF/VFF and, for me, that translates to better form, technique and efficiency. After going through AT and PF and only having recovered by only going VF and FF, I'm inclined either to "not" put my Universe 3's back on (or use them in very limited fashion) and, hopefully this Spring/early Summer, there will be more new footwear available similar to the VFF whether that is the Terra Evo, Sockwas new model, or someone else.

I'm coming to the realization that I may not be built to run in traditional running shods (I know that's an extreme view but after having suffered through AT and PF and experiencing how it went away as I did more and more BF and VFF, maybe I'm one of those extreme runners that should be BF or as close as possible and any shoe will bother me).

I'm becoming a "zealot" of a supporter for BF/VFF type running. In fact, I think we should separate "Minimalist Footwear" from "Minimalist Shoes." I think we, as a Minimalist Group should address both and treat them under the category of Minimalist but not confuse the two. My Mizuno Wave Universe 3's, which I still recommend for those that need or want shods, are "not" Minimalist Footwear but they are "Minimalist Shoes." VFFs and similar footwear with minimal protection, no heel build up and minimal interference with form/technique should be considered "Minimalist Footwear", (i.e, just something to protect the feet).

You don't appreciate this until you recover from a dibilitating injury. I couldn't walk 9 days ago . . . now I'm running. My views are further changed to the more extreme support for BF. I guess it's an evolution and a growing experience.

HHH

Working on the PF

I'm continuing to work on my Plantar Fasciitis (PF). I just started Active Release Technique (ART) so hopefully that will help and, if nothing else, help break up the scar tissue around the plantar on my left foot. It's not possible for the Plantar to heal until the scar tissue is removed. This should also help reduce the pain.

After having trouble walking on a few days ago, I'm back to running a couple slow miles each day. I could push myself more but I'm trying to really take my time and not take 1 step forward, and 2 steps back. If I feel up to it, I will try a 30 minute run tomorrow. Right now, all my runs are 100% barefoot. I feel best in my bare feet and my pain is drastically reduced. When I had Achilles Tendinitis last year, the only way I could run was barefoot. The minute I put anything on my feet, the pain was unbearable.

I also pick up my modified Asics tonight. I had a cobbler do a zero drop modification to my Asics Hyperspeed 3's (this is too difficult to do on the Mizuno Wave Universe 3 as they don't have enough of a foundation to work with). The zero drop modification is essentially a reduction of the midfoot and heel area so that there is no differential between the forefoot, midfoot and heel area. Some claim this is a better barefoot like experience because there's no heel build up at all . . . we'll see as I will try them once I feel my PF is better.

HHH

Note to Self

On my long run this past weekend, my PF really flared up, for reasons I can't explain.

I started with a warm up of 2 miles barefoot on the treadmill. It went great and I felt great. Then I put on my Mizuno flats, and headed outside. The first .5 miles was fine then the PF started to flare up and 1 mile later, I couldn't run . . . this has only happened to me once in the last 3 years (and I have a very high tolerance for pain). I had to stop and walk home. Obviously, I was pissed and frustrated so when I got home, I took off my shoes and jumped on the treadmill barefoot and the pain immediately started to go away so I ran about 1.2 miles. Then, I put on my shoes, went back outside, and .3 miles into the run, the pain was unbearable and I had to stop again. So I walked to the neighborhood school near my house and took off the shoes and ran around the parking lot barefoot and the pain started to go away and I ran another 1.2 miles.

Again, I can only remember one time prior, a few years ago, that I couldn't run because of injury. But, it was "night and day" each time I took off my shoes. I could run barefoot but I couldn't run in shoes. On a scale of 1-10, my PF pain was 2-3 when barefoot and 8-9 with shoes . . . just amazing.

Now you may say the root cause is the shoes, and that's obvious but there's something else. I need to find out what my left foot is doing differently barefoot than in shoes. There's something in my form/technique that is materially different barefoot vs. shoes. I already know I have a 6-8 stride per minute differential when barefoot. I'm 188-194 in shoes and 196-202 barefoot (194-198 in VFFs). I guess that 6-8 difference is material. I also wonder if I have less pronation barefoot and, if so, that could explain some of this.

I'll be heading to the lab to be video taped barefoot, in VFFs and in racing flats so I can analyze my form/technique in each circumstance. I am anxious for the Vivo Evo to be released. Vibram doesn't get it. All they have to do is put out a version for the winter/colder weather and, if they really want to make money, then put something over the top to hide the toes (keep the toe design underneath) and make it look more like a regular shoe and I think they would corner the niche barefoot/minimalist market. There's many of us dying for better footwear for the winter, and footwear that will allow us to wear socks and, if needed, toe warmers. Maybe Vivo Evo will be the answer (oh, I can't wait for the release).

That's my story . . . at least to this point.

HHH

Do you want to Improve your Running?

If the answer is "yes," then the reply is, "take off your damn shoes." The only way to find your optimal running form is to remove the shoes and run barefoot. Then, the trick and challenge is trying to replicate your barefoot running form and technique in shoes. The minute you go barefoot, your brain and body take over, go into defensive mode, and say, "leave me alone, I got this," and you will immediately slow down, take shorter strides and increase your cadence (in case you don't know "cadence," refers to a higher stride rate, or an increase in the number of times each foot touches the ground each minute).

I've never been more convinced of the value of barefoot running. Last year I went 2 months running 100% barefoot over concrete, asphalt and dirt trails. I did it when I had Achilles Tendinitis, I could barely walk and I was told to take 2 months off but instead I decided to take 2 months off from my shoes and I immediately started barefoot running and the Achilles Tendinitis disappeared.

So, thinking everything was fine, I stopped running barefoot and guess what? Yep, you guessed it? I got injured but this time it was the dreadful Plantar Fasciitis. So, I went back to barefoot running before each daily running routine. I run 15-20 minutes barefoot each morning then I put on my racing flats and start my workout. Yep, the Plantar Fasciitis is going away. And, it's easier to hard code the brain to replicate the barefoot running form when running in shoes if you regularly incorporate barefoot running into your daily schedule.

I was always convinced of the value of barefoot running but not it's overwhelming.

HHH

Breathing Through The Nose

For the 3rd day in a row, I've been breathing through the nose while I run . . I just started this. Pretty amazing impact and reaction by the body. Based on articles I've read, your body calms down and you run more relaxed. So far, that's been the case for me.

It's hard to do but getting easier. Your body has a natural reaction to want to open the mouth and take in more air (basic emergency instinct reaction) but that doesn't correlate to better performance nor does it improve Vo2 max levels or result in more oxygen converted to energy. In fact, breathing through you nose is unhealthy and can increase your changes of sickness and injury.

Today, I was able to breath through the nose for 5 or my 6 mile run and that included a 1 minute surge sub 6:00 min. pace.

Try it.

HHH

Time for More Barefoot Running

I got up this morning and looked at my old motion control running shoes and walked around in them a bit but as I thought about it, I couldn't come up with any good reasons to ever run in them again. It's not because I fear getting hurt. In fact, I seriously doubt I would get hurt with a single run as it would take a period of time of continuous running in those shoes before I got injured. For me, I didn't get injured in the motion control shoes until I decided to up my pace and miles "too much, too soon," which led to injury. This is when the doctor told me to take 6-8 weeks off and I refused and started to look for alternative solutions. That's when I discovered Christopher McDougall and his book "Born to Run," Barefoot Ted, Barefoot Ken Bob, the Barefoot site, and the Minimalist running site. This is when, contrary to medical advice, I didn't stop running and immediately started running barefoot outside and continued to do so for 8 weeks, even with Achilles Tendinitis and Plantar Fasciitis.

In any event, I couldn't come up with any useful data or information that would result from using the motion control shoes for 1 run, 1 day.

So, I did the opposite. I did a 5 mile run on the treadmill barefoot, including 2 miles at 8:30 pace, and 1 mile at 6:30 pace, all barefoot. As I was running and thinking, I've come up with a new training program I'm going to try. This all started when I went 2 months 100% Barefoot in the Spring of 2009, and by the end, I was up to 40+ miles weekly, all Barefoot (of course, it was warmer outside).

So I thought of something . . . Barefoot Ken Bob told me something when I stated this journey, when I told him I'm not interested in being a 100% Barefoot runner but I believe 100% in the benefits of Barefoot running. So he said that he has a friend that does all warm-ups barefoot. I thought to myself, "that makes sense," because if you warm-up barefoot then immediately transfer to racing flats, there's a better chance to replicate the barefoot form and technique, plus what a run way to warm-up. So, starting this weekend, I will do 2 mile warm ups barefoot on the treadmill before starting my normal workout and on easy days, I'll just subtract the 2 miles from the daily mileage as I generally spend a few miles warming up anyway and for interval and tempo runs, that's also a great warm-up. For races, subject to the weather, I'll find a place to warm-up barefoot (Ken Bob said his friend even warms up at races barefoot, then puts on his racing flats).

This makes a lot of sense. It's immediate application and transfer of Barefoot to racing flats as the mind and body will be in the Barefoot mindset when the change is made. More importantly, that would give me about 12 miles per week of barefoot running which is about 20%-25% of my weekly mileage. That's a pretty good mix I think. Then in the summer, maybe I can push that percentage closer to 30%-40% of BF (and add some VFF) running and 60% in my racing flats. Monetarily speaking, this is good because it will increase the lifespan on my racing flats with less miles (it may save me buying 1 pair per year . . . maybe more).

HHH

Supination/Pronation????

To follow-up on the supination/pronation discussion from last week, I met with a few folks to analyze my running form and technique and I think we discussed a lot of issues and learned a lot. As we studied my left and right foot, it was clear that I'm landing on the outside edge of the mid/forefoot area with both feet. Then I looked at my soles of my racing flats and it was confirmed. There is significant wear and tear on the outside edge of the midfoot area in both feet to the point that there's almost a hole in that area.

I've attached pictures from the race and a picture of the shoe soles.

It appears it is supination (and not pronation). I did more research and it appears that supination places extra stress on the foot and can result in Achilles tendinitis and Plantar Fasciitis . . . exactly the problems I've had ((even with VFFs). Among the remedies it is recommended that you do extra stretching for the calves, hamstrings, quad and IT band. Also, it is recommended to use lightweight trainers/racing flats and do not wear extra support or motion control shoes. At least it is good to hear that from regular shod folks . . . it is encouraging to hear a shod person say "stay away from motion control shoes." It was encouraging to hear them say that supination is natural and although mine is a little more extreme, that I would need to continue to get stronger. No one recommended Orthotics or beefer shoes. Also, jump roping is recommended, which I just started. I'm also very rigid which seems to be a trademark for a pronator (good for speed but not good to avoid injuries).

Since I was looking at my shoes, I looked at my miles on the current pair and I'm almost at 400 miles on my flats . . . they are only 3.6 oz., so that may be a lot of miles for racing flats. I have a few new pair so I'm thinking I should start with a new pair. Traditionally, when I ran in more support motion control shoes, I would move to a new pair around 300 miles so this is the furthest I've gone in terms of miles and it was in light flats.

The bigger issue is that with the minimal cushion and protection of my racing flats, I'm guessing my supination may have also caused an imbalance in the shoe because when I placed my flats on a flat surface, they tilted outward.

HHH

Problems Posting on this Blog

Is anyone having problems posting replies on my blog? If so, please let me know. One person has told me they are not able to post replies for some reason that I can't figure out.

If you can't post on my blog, please feel free to email me at: hhollines@gmail.com.

Thanks.

HHH

Getting Mentally Ready

I'm starting to think about and getting mentally prepared for my 50 minute tempo run tomorrow which will include a lot of hills. The weather will be a bit of a challenge as the snow hasn't melted everywhere so that will impact my pace at times and will be a bit frustrating as it may be difficult to get a consistent stride at times. However, it will be fun!!!!!!!!!

HHH

Arm Placement, Breathing & Vo2 Max

I'm experiencing something interesting regarding my arm placement. I've struggled a bit finding the most comfortable placement for my arms. Recently, I've been placing my arms a bit lower, very similar to the arm placement of Ryan Hall (http://www.youtube.com/watch?v=QbKp2HeUpkY). I read that Ryan Hall's dad tweaked Ryan's arm placement based on his study of kinesiology and studying other athletes with similar body types who possessed the same basic speed, and particularly Hicham El Guerrouj (Hicham and Ryan have similar body types to mine . . . I'm 6ft. and just a few inches taller than both). El Guerrouji runs with his hands down, low and relaxed. During Ryan's long runs, his dad would ride a bike along side him and periodically check Ryan's exertion level using a heart rate monitor. What he found was that as Ryan lowered his arms, even later in tempo runs, his heart rate would go down. Even later in tempo runs when your heart rate should be higher because you are more fatigued, his heart rate would go down as he lowered his arms.

So based on this I lowered my arms and it's been pretty successful. However, today I did a 3x1 interval session, meaning I ran three 1 mile intervals at 6:10 pace, 6:00 pace and 5:50 pace with 400 meter recovery in-between. For whatever reason, I raised my arms during the 1 mile intervals more in the position that you see the East Africans (for example, see Haile's arms at the 2:39 min. point in the video: http://www.youtube.com/watch?v=QbKp2HeUpkY). When I raised my arms, my breathing was easier and more controlled. I didn't have a heart monitor or Vo2 max monitor but I was breathing so much easier and to the point that the 6:00 min.per mile pace wasn't that difficult for me to hold and I didn't feel like I was pushing my hardest. I lowered my arms and I felt like my breathing was more difficult . . . I could it but it was more taxing to hold that pace.

My question is does anyone have any experience in this area and/or could point me in the direction of some good articles? Also, any personal advice or experiences are welcomed. This is new uncharted ground for me as I started adding interval and tempo training a few months ago and now I'm running at paces I never dreamed of so this is all new areas for me. I'm starting to comfortably dip below the 6:00 min. per mile pace range and I'm able to hold it for 30 minutes or so.

Or, is this just an individual thing that I'm over-thinking? Before I just do what feels good, I want to know if there's some medical or other data on the subject.

Given that I'm 40 yrs. old, I'm sure I'm in the neighborhood where my improvement will level out but now I'm looking at specific intricacies of running like arm placement, breathing, improving Vo2 max levels, etc., as it may lead to more efficient running or shave a few more seconds off my pace.

HHH

Long Run Sunday

Finished a 14 mile run late this morning. Since we're coming out of a snow storm, the run consisted of a combination of packed snow, melting snow, and dry road. This made the run a bit tricky and I couldn't wear my YakTraks because they hurt on dry road. I was a little sore for the run as my weekly running schedule has not been as consistent in terms of when I run due to the holidays. I still finished a 40 mile week but it wasn't as disciplined with less sleep than normal which probably resulted in a more difficult long run.

Nevertheless, I completed it and I feel good about staying on schedule in terms of weekly miles.

HHH

Inspiration

A good morning inspirational statement from Lance Armstrong:

"Anything is possible, but you have to believe and you have to fight."

So short, yet so true. Most often the discussion is about the physical side which is understandable but the mental side is, at a minimum, just as important and I would argue more important. The human mind is amazing and can be an asset or a detriment depending on how you approach a given situation. Personally, I never thought having started running less than 3 yrs. ago at my age (38) that I could hold the pace per minute that I'm holding but after committing to the hard training, not missing a day, and eating right (for the part), I've surpassed my tempo pace without any problem and I can hit that pace and hold it on any given run, on any given day, and do it for a good distance . . . this is due to the physical training but it's easier because I can do it mentally.

This is true for everyone and this is especially important as you get older so that we realize that age is just a number. While many try to slow down with age, I don't believe that. Amazing feats can be achieved as you get older. Our bodies were built to sustain and maintain stress and the body actually yearns for it but you must "fight and believe."

HHH

10k PR

Just finished a great 10k race today, with 300+ runners. I finished in 41:04, 6.32 pace. I placed 3rd in my age group (40-44) . . . the winner of my age group finished in 38:43. Overall, finished 29th out of 300+ runners. I'm very satisfied and it was a PR for me. It was also hilly and about a 10 mph southwest wind that made parts of the course a bit difficult. Elevation was about 5800 ft.

A few take aways.

1. Hills workouts are invaluable. This was a hilly course and on the back half, most runners just faded on the hills but I could attack the hills due to all the hill training.

2. Interval workouts are equally valuable. I was able to hold the 6:30 pace without pushing too hard. Also, the last 1,000 meters of the race, I was able to put in a last kick and took my pace down to 5:00 min. per mile and passed about 12 runners right before the finish line (this last kick probably allowed me to place 3rd).

3. My stride length has increased tremendously. I could feel how much longer I spend in the air. I'm covering 2x the distance on each stride vs. where I was 9 months ago.

I continue to have much respect for the professional runners . . . this is a really tough sport. I also realized that I so miss competition. The butterflies, the difficulty sleeping the night before, the anticipation, the prep before the race, etc. I forgot what I felt like during my 20+ years playing basketball.

Lastly, I continue to love my racing flats . . . they are just awesome shoes. I could feel the ground and I can feel my feet continue to get stronger. At this point, they feel the same as my Vibrams.

HHH

The Jitters; I miss em'

It hasn't been since my college basketball playing days that I've experienced the pre-game time jitters like I do right now. I've decided to do a lot of races over the next 13 months (5k, 10k, 10 milers and half marathons). I started running about 3 years ago and I ran alone for the first few years and only entered a few races: 5k, half marathon and marathon (I completed them all with respective times so I'm proud of that). But now I'm going to take it up a notch and I'll start competing a lot more . . . at least one race per month and 2 races in some months.

I think competition is good and the adrenalin rush is good for the body, mentally and physically. I remember the night before basketball games when I could hardly sleep. Well, the feeling is back. I've been thinking about tomorrow's race for the past few days. Thinking about what I need, what to bring, strategy for the race, how not to start too fast, how to finish strong, anticipating the weather . . . all the things that come with preparation.

I've been a little apprehensive, if not scared, to really get competitive with my running. In fact, I forgot what it was like to be competitive. It's about challenging ones self and the only way to challenge yourself is to compete. Throw away the excuses and sign up and run. You accomplish a lot by just showing up and competing.

I'm so glad I forced myself to compete again. I spend 21 yrs. competing at a high level in basketball and I forgot what it was all about . . . UNTIL NOW.

HHH

You got to be committed; no quick fixes

What I've found is the long term approach actually helps me approach running and helps me on a day to day basis. I know all set backs are temporary and since I have a long term approach, the set backs aren't that big of a deal because I will make up for it (I may be frustrated but time is on my side). Also, it's easier to accept slow incremental improvements which is the reality of running because I may say, I've only added x miles or y sec. per minute improvement, but it will all add up years down the road. I may want to run a 6:15 per min. pace for a 10k but I'm at 7:00 right now but if I can shave :05 - :10 per year, then I'm on my way.

I'm was always a "instant gratification" person and this running thing has completely changed not only my approach to running but my approach to life. I thought I would easily conquer running because I was a really good college basketball player. Well, that was naive. I played basketball since I was 3 so by the time I reached college, I already had been playing 24x7 for 15 years . . . you don't make up that time with some quick scheme.

So, I've decided I'm a 40 yr. old beginner and, the thing is, that's so cool. I have the rest of my life to continue to improve. I almost feel reborn. I get to compete in a new sport, learn a new sport and learn new techniques, and meet all these cool new people that I learn from. I start to smile just thinking of the road ahead. Yes, it will be long but it will be fruitful. Running is mobile so you can do it anywhere/anytime and do it in the most beautiful places in the world. You can't say that about most other sports . . . I don't need a golf course, basketball court, soccer field, etc. I just need my feet, commitment and patience.

It really is a blessing for all that make the commitment.

HHH