Rain

I had a rare opportunity to run with my wife this morning. The kids were off with Grandma and Grandpa, so we went for a short run. The weather radar guaranteed that we were going to get wet, and by time we finished our four miles or so, we were thoroughly soaked.

One nice thing about the Vibram FiveFingers Classics I wore is that, while they don't stop water from getting in, they also don't stop it from getting back  out. So while my wife was navigating around the bigger puddles, I just ran right through them.

Half marathon report

I had an enjoyable half marathon yesterday. The weather was perfect. I was a little worried about wearing my Brooks Green Silence shoes, since I hadn't run all that much in them, but they were fine. By the end, a toe or two felt a little hot, but I didn't get any blisters. My left knee feels just a little tender today, but I don't attribute that to the shoes. At my low level of training, I don't think any shoes would have prevented that.

Those shoes are definitely attention-getters. A number of people remarked on them.

I saw two marathoners wearing Vibram FiveFingers; one wore Classics and the other wore Sprints. I didn't get a chance to talk to them, but judging by their tattoos, they were both triathletes.

Many thanks to Russell, who ran with me. His wife, Mary, alas, was unable to run because of a foot injury. Also thanks to the staff and volunteers for the race -- everything was just right.

Half marathon tomorrow, ready or not

I don't feel prepared for tomorrow's half marathon, but it's a little too late to do anything about it but get up early and put on my shoes. The good news is that the weather will probably be good. It's been cold, windy, and rainy for days and days. Today it's beautiful, and the forecast for tomorrow is for more of the same. It should be around 45F at the start, and no warmer than about 55F by the time I finish. I couldn't ask for much better than that. I happened to see the race director an hour or two ago, and when I mentioned the weather, he smiled from ear to ear. This race has a history of bad luck with weather.

One of the two friends I'm hoping to run with injured her foot, and as of yesterday wasn't sure she would run. Since I'm in no kind of shape to try for a PR, or even aim for any particular time, I was looking forward to just spending the time out on the roads with the the two of them. I'm sure I'll see her at the packet pickup later today, and see how she's feeling.

Cashing in on the Bikila

Out of curiosity, I did a search on eBay for Vibram's newest Fivefingers model, the Bikila, which just now rolling out to a few retail outlets. Sure enough, people are cashing in on the scarcity. I found asking prices as high as $250! Yikes!

I think I'll wait.

Vibram FiveFingers Bikila preview

Justin over at Birthday Shoes managed to get an early peek at the Vibram FiveFingers Bikila, and shares his first impressions.

New shoes: Brooks Green Silence

Brooks Green Silence

I have a half marathon coming up shortly, and I don't think I'm ready to go that distance in a truly minimal shoe like the Vibram FiveFingers. I've been looking for something towards the minimal end of the traditional running shoe spectrum.

I've worn mostly Brooks shoes for the past several years, and have been pretty pleased. I'd read a little about the Green Silence racing flat, and thought I'd give them a try.

I just got them yesterday, and have only run about 5K on a treadmill in them, but my initial reaction is very positive. They're really light and comfortable.

I haven't decided if they're the ugliest shoe I've ever owned, or the coolest. It's one or the other; there's no in-between with these things. One might say they look like Ronald McDonald's bowling shoes -- bright yellow and red, and asymmetrical. One has a red sole and a mostly yellow upper, and the other is the opposite.

The heel-to-toe offset is just 8 mm, which is flatter than most running shoes. Brooks is getting on the minimalist bandwagon a bit, touting a number of models on their web site. They don't have anything close to the FiveFingers, but I wonder how long that will last. Surely the traditional shoe companies notice the attention Vibram is getting.

I'll have an update once I get some more miles on these shoes.

Forerunner follies pt. 2

I mentioned in the last post that I hoped my Garmin Forerunner 205 problems on Saturday were a one-time thing. Well, no such luck. It went from bad to worse for my Sunday run.

As the watch had occasionally been turning off as I put it on my wrist, I decided to do it slowly and carefully, and watch everything as it happened. I learned something -- I saw a slight gap form between the face and the back of the watch. Sure enough, it turned off. Hoping that it had just "un-snapped," I pressed it gently together, hoping to hear a tiny click as it snapped back together. I heard nothing. But when I turned it back on, it behaved normally.

About two or three minutes into my run, disaster struck. The entire face of the watch simply fell off and landed on the ground! I was just running along as I always do. I didn't bump into anything, or even move my arm or wrist in any unusual way.

I could see immediately why it had been turning off. The watch band has the battery and little else; the face contains the electronics, the antenna, and the display. The battery isn't wired to the rest of it. It has contacts on either half that are normally held together by the case.

I was still near home, so I just ran back, left the watch, and headed back out.

After completing my run, I held the watch together and turned it on, and it seemed to be working normally. I turned it off and pulled it apart, though "pulled" is a strong word here -- it pretty much just comes apart now. It looks to me like it's normally just held together by some sort of adhesive that has failed.

I inspected it, trying to determine the best way to fix it. I gently took it apart and put it back together a few times, checking the fit and wondering what kind of glue I might use. Each time I turned it on & off to see if everything still functioned. About the third time, the display showed a seemingly random pattern instead of the usual display, and since then, the display doesn't show anything at all any more.

It still beeps as I turn it on and hit the other buttons, and stops beeping if I turn it off, so it looks as if it's just the display that's not working. I can't see anything obvious that's wrong, like a loose contact.

It's out of warranty, but I see Garmin has a repair program. I'll try contacting them to see if my watch qualifies, and how much it would cost.

I still have my Forerunner 201, but it has issues of its own, which I'll describe some time. I really, really want my 205 to work.

I did some searching, and I found somebody who has taken a 205 apart. Mine looks just the same, except the battery is a different color. If Garmin's repair program can't do anything for me, I imagine I'll be revisiting those pictures in order to attempt my own repair.

Forerunner follies

What a beautiful morning for a run! It was sunny with a light breeze, and about 50 degrees. Absolutely perfect.

Less than perfect was the performance of my Garmin Forerunner 205. I turned it on and put it out on the porch so it could acquire satellite signal while I put on my running gear. Minutes later, I put on the watch, and it immediately turned off. It had done this once or twice before. I turned it on, and it quickly acquired signal again, and turned off again. One more time seemed to do the trick, so I started on my run.

Less than a minute into my run, the watch beeped. I looked at it, and it had taken a 1 km split. Several seconds later, it took another 1 km split. I was setting world records like crazy! My mile time was well under a minute.

It eventually settled down for a while, and recorded some splits that look pretty reasonable. About 17 minutes into the run, though, it went a little crazy again, and took some weird splits again. My 10K split was about 19 minutes -- another world record drops!

Eventually it shut off altogether. I turned it back on, and it stayed on the rest of the way home. My reported average pace was 2:42/km, or 4:20/mi. I wish!

I hope this is a one-time anomaly. I really rely on that watch in long runs to help me keep a steady pace.

Less than one hundred pushups...

I'd been struggling with the 100 pushups program, barely making it through most days. Last Friday I finally had a good day in which I breezed through the first four sets, and in my final set, which called for at least 33, I did 38. This was possibly the most I'd done in a quarter century. Over the weekend I did the prescribed progress test, which again went well -- I did 46, which is more than double my initial test.

So I was feeling pretty good going into week five. My progress test had bumped me up from the middle track to the hardest track, so I was expecting a challenge. I got it! My first two sets of 36 and 40 were OK, but my form was slipping by the end. The third set of 30 was a struggle, and the fourth set, only 24, was impossible. I gave up at 18. I still had a final set to go of 40 or more.

I'm unsure about how I'll proceed from here. I may just restart week 5 every 2 or 3 days until I can get through it. Another thought is to restart with better form. I've not been lowering all the way down so my chest touches on each repetition (or, I guess in my case, my belly will touch first!). I just go down to where my arms are bent to about 90 degrees. Obviously the way I've done it is easier. There's no sense even trying to do week five with the more difficult "proper" form in the shape I'm in now. But I could do week 1 that way, and work my way up from there. In any case, I have two days to think about it.

Despite this setback, I'm very happy with the program. I've been able to do well over 100 pushups in sets with short rest periods, if not all at once, and that would have been impossible just a couple of weeks ago. I highly recommend it to anyone interested in developing better upper-body strength.

Garmin Forerunner GPS watches

I've been using the Garmin Forerunner 205 since May of 2007, and the Forerunner 201 before that, since March of 2004. I'd probably still regularly be using the 201 if it hadn't been lost for a while -- it is now found again, and I do sometimes use it still if the 205 isn't at hand.

I really enjoy these devices. Before I had them, I'd find myself running the same few routes over and over again. I like to know how far I've run, and if I just ran some random route, I'd have no convenient way of knowing the distance. There are ways; one of my favorites is the USATF Running Routes web site. This lets you plot your route on a map, and calculates your distance.

Now I can just put on the watch and go where the road takes me, and no matter where I run, it'll keep track. It really changed the way I run.

It comes with some software called Garmin Training Center, which I had always found to be a bit of a disappointment. The mapping function was really rudimentary, especially considering it was a Garmin product. They're a GPS company known for mapping, and the maps it would draw for local runs were laughably crude. It would only show three roads in the entire town, and then a line showing my run in relation to those roads.

I rarely run outside in the winter, so I haven't been using the watch lately. Thus, I also haven't been checking for new versions of Training Center. I'm happy to report that Garmin has improved the application. I've spent only a few minutes looking it over so far, but I can already tell they've put in some good work.

It was much harder than it should be to actually get the new version. The link to the current version on Garmin's web site is broken, and they don't link to prior versions. I took a few guesses on the web address where I might find an older version, and found v3.01. I downloaded and installed that, then used its built-in update feature to get 3.04. Not cool, Garmin!

Anyway, the mapping feature in v3 isn't all that much better, but there's an option to view any saved route on Google Earth. That's a lot of fun.

However, a locally-installed software application isn't my preference. I'd rather have this stuff live on the Internet, and, sure enough, Garmin has a solution for that as well. There's a web site called Garmin Connect that lets you upload your data from your watch. You do have to have a browser plugin installed locally for the actual upload, but the data is stored "in the cloud" and I can view it anywhere. I can also upload from either my desktop or laptop computer and have the data all go to the same place. Nice.

There's also a way to import the data into dailymile,  a sort of Facebook-meets-running-log, which I've only just started to explore. I may have more to say about that later.

This stuff makes my running life a little easier, and a lot more fun. I'm a computer nerd as well as a runner, so you can imagine that I really love these electronic running gizmos.

New: Vibram FiveFingers Bikila

Vibram has a new model coming out soon. This one's designed specifically for runners. More info at Runblogger.

Registered for a half marathon

The Brookings Marathon, Half Marathon, and Relay is about seven and a half weeks away. A short time ago I had all but decided to wait until later in the year to run a long race. I can't possibly be ready by the middle of May. My better judgment is telling me to just run a 5- or 6.2-mile leg in the relay like I have for the last ten or so years.

But I registered for the half anyway. I'm not sure what changed my mind. It's going to be a big challenge, which is something my running hasn't had for a number of years. I'm excited about it, and more than a little worried.

One hundred pushups: week one

I didn't think I was going to complete the first week*. My plan was to do the workouts on Monday, Wednesday, and Friday. By Tuesday I was sure I was coming down with some sort if illness, and Wednesday there was no doubt. Sore throat, cough, headache, general listnesness. I also had some pretty severe delayed onset muscle soreness in my chest and arms from Monday's pushups. I did the second workout anyway, and only just completed it. By Friday I was getting better, but still felt very weak. I waited until today to do my last sets of the week. It was pretty challenging, but I managed 26 pushups on my last set. It was a good thing that this last workout called for 2-minute rest periods inbetween sets, or I'd not have completed it.

I barely ran this week, too. I did some hill repeats and a bit of treadmill, with socks. The weather forecast for the next week looks warmer, if a little windy, and I hope to get outside and put in some miles.

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* Actually week three of the plan, as I "tested out" of the first two weeks.

One hundred pushups

Here's another idea I found at Runblogger: a training program called "one hundred pushups" that aims to get you to (duh!) 100 consecutive pushups in about six weeks. This stretches plausibility for me, since 1) I'm kinda fat and 2) I have the upper-body strength of a kindergartner. I'm going to try it anyway.

It starts with an initial test to see how many you can do now. I surprised myself a little and managed 22, thanks to Tony at the Powershop Gym, who has been beating me like a rented mule once a week for the past several weeks.

Based on the initial test, you start in one of three different tracks. Some weeks you do another test, which again places you in one of three tracks to continue. Each week you train three times with at least one day of rest between. Each day you do five sets of pushups, with varying reps and rest time.

If your initial test is over 20 pushups, you can optionally start at week 3. This is what I've decided to do, though I may regret it. Looking ahead just to the third training day, which should be on Friday for me, two of my sets will be 21 or more pushups! Yikes!

I did my first workout this morning. It was challenging, with sets of 12, 17, 13, and 13 reps with 60 seconds rest, followed by a set to exhaustion. I made it to 20 on that final set -- maybe 21 on Friday won't be impossible after all.

I'll be reporting my progress and eventual triumph or failure here.

Running in socks

It turned a little colder again, so I stayed inside on the treadmill this morning. 20F (-7C) isn't so bad, but the wind chill was 9F (-13C), which is a little outside of my zone.

I've heard of people running in just socks, and decided to give that a try. I was a little concerned that it would be slippery on the treadmill, but that was countered by my fear that my treadmill might start smelling like feet if I run barefoot on it all the time!

It went pretty well. The socks I used* were a little thinner than average socks, but not so thin as my favorite Feetures Lights that I usually wear with shoes. It felt pretty good. I think my foot strike was close to what it is barefoot. I did slip a tiny bit, but no more that I do wearing shoes.

I'll probably try it outside some time when it's dry. I imagine wet socks wouldn't be fun to run in.

Here's an interesting thread about running in socks in the Runner's World forums. One runner describes making his own minimal shoes by applying some Shoe Goo to the bottom of his socks. I've thought while running in my Vibram FiveFingers that I'd like a version where the top is a sock -- it sounds like this guy had the same idea.

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*They're Starter brand, which is apparently owned by Nike. I'd link to them, but the Nike online store is a horrible Flash-based monstrosity, and I gave up after a frustrating and fruitless search.

Back in conventional shoes for today

Over my lunch hour I took a short run in conventional running shoes, a pair of Brooks Trance. I really don't expect ever to convert completely to just barefoot and minimal shoes. The Trance is a lot of shoe, and I imagine I've purchased my last pair of those. I have about 5 or 6 pair of them, and while I've had good results, I just don't know if I'll ever need that much shoe again.

Peter Larson at Runblogger has an approach to shoes that's a little different from most runners I know. Lots of runners will wear one or two different models for training, and maybe own a pair of racing flats for short races. Peter's a little different. He really likes shoes. I mean really. Anyway, he considers himself a minimalist when it comes to shoes, but he hasn't much interest in running barefoot, and isn't trying to switch over completely to, say, Vibram FiveFingers. He does run in FiveFingers from time to time, and once ran barefoot, with not much success. His approach to minimalism is to use a variety of shoes, and use for any given run the minimum shoes that he thinks appropriate. For him, FiveFingers aren't a goal, but a tool to help him train his legs in a different manner than he can in a conventional shoe.

Mind you, his idea of a "heavy" shoe is pretty light.

I can see myself eventually taking up this way of doing things myself.

Check out his blog. He's a much better writer and blogger (and runner) than I am.

Finally FiveFingers

It was sunny and 45F this evening, and most of our slow-release rain (aka "snow") has melted from the sidewalks. It was time to finally try out the Vibram FiveFingers outside. I'm still taking it slowly, so as to let my feet and legs build up strength. I ran only 15 minutes.

I ran mostly on concrete sidewalks, but some on grass and gravel and asphalt as well. The FiveFingers do protect the feet, but I could feel everything of any size from small pebbles and twigs on up. One does have to pay a little more attention to what's on the ground compared to running with conventional shoes.

I ran through a bit of sloppy snow and wet grass and gravel, and FiveFingers most certainly do NOT keep out water. The soles are siped for traction, and water comes right on through. I worry that this might contribute to blistering on longer runs.

I finished with no such problems, though -- just wet feet. I can tell that my calves, ankles, and feet are all getting stronger. I've had less and less muscle soreness in those areas as each day goes by. Nearly everything below my knees was at least a little sore for the first few days of this little experiment.

The science of barefoot running

Well, apparently there isn't all that much science saying that barefoot running prevents injuries. Some researchers at the Harvard Skeletal Biology Lab have a web site devoted to barefoot running and in particular how it affects foot strike. They are careful not to make any claims that aren't backed up by evidence. Though they seem to be barefoot enthusiasts, they say

Please note that we present no data or opinions on how people should run, whether shoes cause some injuries, or whether barefoot running causes other kinds of injuries. We believe there is a strong need for controlled, prospective studies on these problems.

Their site is an interesting read. Check it out, and if you're thinking of taking the barefoot plunge yourself, they have training tips.

Moleskin

After two days off, my feet were showing no sign at all of hot spots, and I wasn't really worried about getting blisters. Just as an experiment, though, I thought I'd try some Dr. Scholl's Moleskin Plus I happened to have around. I wanted to see if it would work if I should ever need it in the future.

I cut two pieces about 5 x 3 cm (2 x 1.25 in) and applied one on the ball of each foot, centered about at the base of the second toe. This was where I felt a potential blister coming on a few days ago.  I ran on the treadmill -- the snow here is melting apace, but we've got a ways to go, so it's a big sloppy mess wherever you look.

It felt OK. I could feel the moleskin, but it wasn't unpleasant at all, and it wasn't slippery. After 12 minutes, one of the pieces partially un-stuck and folded over at the base of my toes. It felt too weird, so I stopped briefly and took it off. The other stayed on for the rest of my run, which was only 15 minutes total. When I stopped I found it had moved a little towards my toes.

I think the experiment mostly failed. This is not in any way a criticism of the product, as I was using it in a way that it's clearly not designed to be used. I've used it in the past when I had a new pair of shoes that rubbed a bit at the back of the heel until broken in, and it worked wonderfully.

But on bare feet, while running, it just doesn't stick well enough. I imagine that outdoors it would probably be even worse, since there likely would be dirt and moisture involved.

Blister watch, day 2

I still had a bit of a hot spot on my foot, and didn't run this morning. I may try tonight. Many of the usual strategies for avoiding blisters -- make sure your footwear fits properly; wear moisture-wicking socks; slap on some Vaseline; duct tape (!) -- just aren't applicable to barefoot running. The accepted wisdom seems to be "too much, too soon" will trigger blisters. So, run slower or less distance or both until the skin on your feet has adapted.

I have some Dr. Scholl's Moleskin Plus that I'm thinking about trying, but I wonder if it would just fall off after a few steps, or else make my foot slip.

Possible blister

At the end of my run this morning, I felt what could be the beginning of a blister on the ball of my right foot, near the base of my big and second toes. Apparently this is not uncommon; in the Runner's World Barefoot Running forum, for example, you can find many examples.

There's no actual blister yet, though. I'll see how it feels and looks tomorrow, and perhaps take the day off.

Now, hold on just a minute!

It's far from proven to everyone's satisfaction that barefoot running is superior to shod running. Here's a podiatrist that seems willing to consider it, but also expresses healthy skepticism. 200,000 years of anatomically modern human behavior is not necessarily prescriptive.

[W]e must be careful assuming biological history trumps all. After all, This is the way we’ve always done it, and so we should is as weak an argument as This is the way we are currently doing it, and so we should continue. 

First steps

I've had barefoot and minimal shoe running in the back of my mind for some time. Perhaps my biggest flaw as a runner is that I like to read about running more than I like to run, so any crazy idea out there on the web will eventually get into my head.

Some time last year I heard about Vibram's FiveFingers shoe. I was running a road race last fall as part of a relay team, and just ahead of me was a man wearing what looked like a pair. I caught up to him and quizzed him a little about it. He told me he loved them, and wouldn't go back to typical shoes. He'd had plantar fasciitis in the past, and was convinced that his FiveFingers had cured it, while also allowing him to run longer and faster. He now runs ultra-marathons.

This really piqued my interest, but still I didn't get a pair, or seriously consider barefoot running.

Something, I don't know what, finally clicked last week. It's still cold and snowy here, but I didn't want to wait. I took off my shoes and hopped on a treadmill. I was cautious, and only ran for 10 minutes at a slow pace.

It's definitely a different feeling.  I've been a mid-foot striker, so it wasn't exactly a dramatic change to my stride, but I could feel my feet, ankles, and calves working in ways they hadn't before. I would imagine a heel-striker might have a hard time adjusting. On a whim, I tried a heel strike or two, and boy, does being barefoot discourage that! Youch!

I was a little stiff & sore later, but just the kind where you know you've had a good workout -- no real pain, and no sign that I'd gone overboard. Google barefoot running, and you'll find all kinds of advice to start slowly. A lot of folks will go so far as to tell you to not even run for a few weeks; just walk a lot barefoot. That's probably good advice that I'm ignoring!

But since my stride isn't changing all that much, I'm pushing it just a little faster. I've now run five days straight. I did 10 minutes the first three days, and 15 the next two. Maybe it's not as cautious as some would advise, but I feel I'm taking it slowly enough. I'm trying my best to really listen closely to what my legs are telling me, and so far they're OK with it.

The third day I happened to be out of town and found myself in a shoe store. They didn't have FiveFingers, but they knew of a store in the same shopping mall that did. I hightailed it over there, tried some on, and bought them. I gave them a spin on the treadmill at the hotel where I was staying. I think they'll take some getting used to, but running in them shares many of the same traits as barefoot running. They're essentially just a thin rubber sole, and just enough shoe to keep that sole attached to your foot.

I probably won't be using them much until the snow is gone. For now, I'm happy with barefoot treadmill running.

So, there's how it's started for me: four days barefoot, one day with minimal shoes, and sixty slow minutes.

Introduction

Barefoot and minimal-shoe running have garnered more and more attention in recent years. It's certainly nothing new; fifty years ago Abebe Bikila won the 1960 Olympic Marathon running barefoot. Zola Budd, infamous for her collision with Mary Decker in the 3000 at the 1984 Olympics, routinely ran barefoot. And, of course, for many tens of thousands of years all humans ran without shoes.

Lately it seems more people are taking a back-to-nature approach to running. Some say that modern running shoes, especially those with thick heel cushioning, encourage poor running mechanics, which leads to injuries.

The general idea is that the natural way for humans to run is to land softly on the forefoot. Heavy heel-striking, made possible by cushioned shoes, jars the body and causes harm.

I've just started exploring these ideas myself, and will here record what I find.

About me

I'm 46 years old as of this writing. I ran, rather slowly, track and cross country in high school, but didn't run again for nearly 20 years. Although I've been overweight to one degree or another over my last 10 years of renewed running, and have been wearing typical modern shoes the whole time, I've not had serious problems with injury. I believe I have fairly good stride mechanics -- I am a mid-foot striker. This mostly came naturally, though over the years I've read various advice here and there about proper running form. I imagine some of that has crept into my stride.

About 1 year ago I had tendonitis in my right foot, which idled me for several weeks. Although I recovered, I have not returned to my former mileage, and my weight has crept up. I find myself running less and less, and weighing more and more.

Earlier this year I decided to train for a half marathon. I've run 4 races of that distance or greater, but not for a few years. I don't want a repeat of last year. I might be taking a big chance here, but I think barefoot running will strengthen my feet and ankles, which may help me avoid tendonitis.

Later this year, I hope to be more fit, less fat, and happily running either barefoot or with something like the Vibram FiveFingers, which is a minimal shoe with just about the least amount of cushioning possible.