Wednesday, May 30, 2012

My Fitness Test is Today?!?!?

Actually I found out about the test around 11:00 last night, mostly my fault...but that's a different topic.  So, I'm dealing with a foot twinge issue and I have to run longer than I have run so far in my toe shoes.  I did know my Fitness Test was coming up, but thought it was two days from now.  A couple of weeks ago I was considering making the test my first 1.5 mile barefoot run, but not after taking almost a week off to baby my foot.  Nothing to do but strap on my Nikes and hit the road.

The first thing I noticed was the walking in my sneakers felt like walking with pillows strapped to my feet...comfy.  The second thing I noticed was that my right foot didn't twinge when running, I'm sure it's because I wasn't on the balls of my feet.  I had settled in for a "done this a thousand times" run, and didn't monkey around with my foot strike at all.

No calf issues, but my hamstrings got a little tight and my shins complained later this afternoon.  Could they be protesting the "unnatural" running style?  Or could my body just be reminding me that I'm not 23 anymore?  Could easily be both!

Progress Report - All in all a slow run with no issues.  I did keep to my training regimen of stretching and three miles in motion.  Finished my run, walked the course again, and ran the last few minutes on the balls of my feet.  I felt the sore spot that time, but it didn't hurt.  We shall see what tomorrow brings.
  • 1.5 miles - 14'57 (about 10 mins per mile in traditional running shoes with heel strike)
  • less than .5 miles - 3'46 (same shoes, midfoot strike)
Total Mileage - 3 miles

Tuesday, May 29, 2012

Random Facts

KSO (the model of Vibrams I wear) stands for Keep Stuff Out.  If you look at the "Classic" model to the left you'll understand why they made the distinction.

Image Source:  Official Vibram website

Wearing Flip Flops does NOT count as barefoot or minimalist walking, according to biomechanist Katy Bowman, (last referenced in my Week Feet? post), because you grip with your toes to keep the flip flops on, which is not how you walk naturally.

Kathrine Switzer was the first woman to run in the Boston Marathon in 1967 (and race officials tried to forcibly remove her!), but the race was not officially open to women until 1972.

Progress Report - Today my foot was still twingey (if nothing else I will have a long list of made up words by the end of this blogging journey).  The good news is my calves felt great!  I wore flats to work, hoping to run today, but by the time I got home, I decided not to force the issue.  Instead I stretched and walked barefoot (completely) for three miles on the treadmill.  I wasn't really tuned in to my body because I was watching TV at the same time, but right now my foot feels no worse off than when I started.

Total Mileage - 3 miles


Monday, May 28, 2012

WEEK 3 Suggested Non-Runner Barefoot Transition Training

Assuming you haven't had any issues!

Goals: Strengthen Your Foot and Avoid Too Much Too Soon!!!!

Day 1 - Stretch - hamstrings/shins/calves/quads/toes; 5 mins of posture drills; walk; run for about 5 mins; walk.
Day 2 - Stretch - hamstrings/shins/calves/quads/toes; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk.
Day 3 - Stretch hamstrings/shins/calves; REST DAY.
Day 4 - Stretch - hamstrings/shins/calves/quads/toes; walk; run for about 5 mins;   if you feel good add a 2 min run (watch form); walk.
Day 5 - Stretch - hamstrings/shins/calves/quads/toes; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk.
Day 6 - Stretch hamstrings/shins/calves; REST DAY.
Day 7 -  Stretch - hamstrings/shins/calves/quads/toes; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk .

Technique Videos - Posture drillsstretches100-Ups and toe exercise demos posted on May 8th, 9th, 12th and 24th.

Rest Day - Take more if you need them, avoid TMTS!!!!

For more information on the types of Vibram FiveFingers shoes, check out this download from a fan site (not officially affiliated with Vibrams)











Image Source:  Birthday Shoes blog

Six Non-Running Days in a Row

Ugh, that's all I can say.  Taking it slow stinks! On my Rest Days, I paid attention to my feet.  When did I get a twinge?  When didn't I? Could I adjust to not feel the twinge?  And here is what I discovered. Wearing flats or being completely barefoot is comfy (I normally wear heels to work).  I have a new awareness of my toes as I spent the week wiggling and stretching and grabbing with them to strengthen those muscles.  Walking straight and level was no problem.  Stairs gave a twinge the first couple days, but not in the last few.  Anything that caused me to pivot or lean in a direction (turning around, walking around a corner) produced a twinge (in my right foot) every time.

But I really couldn't wait any longer!  So keeping in mind, straight and level was fine, I returned to the dreaded treadmill today.

Progress Report - I planned to run for a 1/2 mile, but ended up running the entire mile slowly.  Felt good!  I did the usual routine, stretching now includes getting up on my toes and trying to wiggle them independently as recommended in video in the Week Feet? post.  Then I walked in my Vibrams for a slow mile, ran for a slow mile and walked again for a cool down mile.  By the end of my running mile, my foot was fine, but my calves reminded me that I had take almost a week off by getting very tight toward the end of the run.  By the time the cool down was over my feet, my calves and I were all happy.
  • 1 mile - 12'00
Total Mileage - 3 miles
Image Source:  Zazzle website

    Saturday, May 26, 2012

    How to Take Off Your Vibrams

    Don't pull by the toes!  Not speaking from experience, but have read on other sites that could lead to tearing.

    Image Source:  USVibramshoes.com

    Here is what works for me.  Unstrap your shoes, slip the heel off, and then from underneath grab the rubber that wraps around the shoe right at the ball of your foot. Thumb on one side and fingers on the other side, then wiggle the shoe off. Taadaaahhhhhh!  Not rocket science, but this will help your Vibrams last longer.

    Progress Report - Have been been babying my feet as much as possible for four days now, wearing flats or walking around barefoot.  Also have been doing some of the toe exercises from the Weak Feet? post.

    There is definite improvement in my foot, but I still have a tender spot.  Not happy about the delay, but will run tomorrow and see what happens.  Wish me luck!

    Friday, May 25, 2012

    Listen To Your Body

    All of the minimalist and barefoot running websites recommend gradual increases to your time/mileage over many, many weeks. One site advised waiting all the way until your 3rd week before you worked up to a 3-mile run! Seriously? Doesn't sound gradual to me.  And advice like that is why I started this blog in the first place.  Some people aren't ready for 3 miles for months, barefoot or otherwise...

    Image Source: cultivatemywellbeing.com.au

    If you are really new to running, the half mile 5+ minute runs I started with may seem daunting as well.  But don't be discouraged!  Take baby steps and listen to your body. Just because I started increasing my mileage (.25 mile) on Week 2, doesn't mean that's right for anyone else.

    Most of the sites advise only a 10% increase in mileage each week.  At that rate it would take me 2 months to go from a half mile to a full mile.  An extremely conservative pace, and unfortunately, one that won't get me to my 10k in time.  But having experienced a strange foot tenderness this week (Week 3), I may be on my way to being the poster child for TMTS.  I only increased a 1/2 mile!!!

    The point is to ease into minimalist running, use good form, stretch and massage your poor feet/legs and go a little farther or a little longer each week.  It doesn't have to be added into one longer run either.  Run for a while, walk for a while, then run for a second (shorter) bit.  Perfectly fine.

    “The miracle isn't that I finished. The miracle is that I had the courage to start.”
    ― John BinghamNo Need for Speed: A Beginner's Guide to the Joy of Running

    Thursday, May 24, 2012

    Weak Feet?

    This morning that same area on my outer right foot still aches...not in a I worked out a muscle way, but in a I dropped something on my foot and it should be bruised way.

    Could I have weak feet?  There are many comments on barefoot running sites about shoes weakening our feet, but I wasn't 100% sold.  I love high heels, in my mind that's a pretty serious foot workout!  Based on that it's pretty clear I am not an expert in this area, so I started looking for some general info on the subject.

    In this tennis article, the author and collegiate player, Kay Miranda, advises that shoes prevent the use of toes and smaller muscles in the foot that would normally be used for pivoting and balance, thereby weakening the overall foot.

    Denver chiropractor, Glenn Hyman, supports the theory that shoes prevent us from using all our foot muscles and adds, "The high tech "solutions" to foot problems actually create weak feet that cry out constantly for support." He recommends some exercises to strengthen your archehere.

    Katy Bowman, a biomechanist (body mechanics specialist), who writes the Aligned and Well blog, shows us a couple of exercises to strengthen our feet in the video below, and advises us on the dangers of high heels.  Although not a barefoot running advocate, Katy is quoted on several websites as saying that shoes weaken our feet.



    So there you have it, three non-barefoot running perspectives, an athlete, a chiropractor and a biomechanist who all agree the shoes weaken our feet and lend credence to the barefoot running community.

    As for me, I skipped the run this a.m. and am staying off my feet as much as possible today.  I will consider the treadmill later this afternoon.  The flat surface should allow me to walk/run in a way that shouldn't inflame the sore area in my foot...I hope.  

    Wednesday, May 23, 2012

    An Unusual Ache

    After yesterday's run, I didn't have any real discomfort, but an odd sort of a tightness in the outer right side of my right foot here


    This morning when I woke up it felt bruised, I was surprised that there wasn't any discoloration.  Walking caused some discomfort, but not pain.

    Mentally reviewing my run, I have a tendency to land on the outer ball of my foot.  Also, a few times my step went from ball to heel rather firmly, but only with the right foot.  My trail is not completely level and has a stretch of gravel in it with rather treacherous stability.  Nothing conclusive, but jotting it down in case someone is having a similar experience.

    So, what to do?  Today is a Run Day, but I will make it either a Rest Day or a Walk Day depending on how I feel this evening.  I seriously hope that 1 mile is not TMTS, but will listen to my body and update you later.

    Disclaimer - Perfect time for my yet to be determined tag line...{sigh}...

    UPDATE:  No bruise, but still tender.  No pain walking in my flats, but some discomfort when I walked on stairs.  Still not sure why, but no run or walk tonight.

    I Did Not Want to Run Today

    Which is exactly why I started this blog.  I'm hoping this pressure of publicly working toward a goal will help keep me on track (pun intended).  It worked today in spite of a headache and being tired from staying up late (catching up with an old friend).

    I did learn something new, Vibram KSOs are slippery.  Keep that in mind if you decide to run on wet surfaces to avoid any of this:

    Image Source:  The Daily Blender

    After stretching my slightly sore calves and then the rest of my legs, I did this week's routine of 1 mile walking Reximus Maximus (all 25 lbs of him), followed by a 1 mile run, and 1 mile walking cool down.  My calves stayed noticeably tight for the first 1/2 mile which I reached at 5'38.  But by the second leg they were comfortably warm.  All in all, this three mile routine took about an hour.  I know my mile time is still nothing to brag about...but as the blog title says, we're taking baby steps.
    • 1 mile - 11'30
    Total Mileage - 3 miles


    Tuesday, May 22, 2012

    More Legitimate Than I...Than Me...Than I...

    You have been subjected to my opinion for quite a bit lately, so I am now falling back on my original promise to gather good info and share it with newbie runners.  Where to go for a non-crazed barefoot enthusiast perspective?  WebMD!

    Normally I avoid this site because I find it a little scary, but since I'm not in any danger of diagnosing myself with lupus, I ventured in.
    Image Source:  Edvard Munch: The Scream, 1895 found here

    The medical community is not 100% sold on barefoot or minimalist running (although 100% are against if you have diabetes).  This is not surprising to me at all, but not for any of the conspiracy theorist reasons about doctors being in league with the shoe and orthotics industries...yes, those comments are out there.  This WebMD Article is not too long, and worth the read for the reassurance that you aren't totally off your rocker.

    Disclaimer - I feel like I should have some sort of tag line, like "Run On!" or "You Go Girl!" but can't think of anything non-lame at the moment.

    Monday, May 21, 2012

    Distance vs Time

    I'm still thinking about the recommended 10% increase per week, and I'm shaking my head because it seems overly rigid and ridiculously slow.  Of course, I'm also flexing and releasing my calves as I type because my "monster" run of 1 mile yesterday left me sore.

    How much is too much?  How much is not enough?  Honestly, more is just more, and that's a good thing.  We've had two weeks of conditioning so far (me and my imaginary reader).  If you started out by running to the corner, go a little farther this week.  If you started out by running for two minutes, go a little longer this week.  Set a goal - working up to around the block or working up to 10 mins...whatever seems like a reasonable challenge to you.  Set small, but achievable goals.  The small part helps us avoid the dreaded Too Much Too Soon!

    I'm beginning to wondering if my goal of a 10k in Oct is achievable, but I won't know until I try.  So take a look at where you started and take a look at where you want to be...and just get going!

    Image Source: This Runner's Trials blog - Authored by a running Mom.  Jen's not running barefoot, but she's inspirational just the same!

    WEEK 2 Suggested Non-Runner Barefoot Transition Training

    Goals: Develop Form and Avoid Too Much Too Soon!!!!

    Day 1 - Stretch - hamstrings/shins/calves/quads; 5 mins of posture drills; walk; run for about 5 mins; walk.
    Day 2 - Stretch - hamstrings/shins/calves/quads; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk.
    Day 3 - Stretch hamstrings/shins/calves; REST DAY.
    Day 4 - Stretch - hamstrings/shins/calves/quads; walk; run for about 5 mins;   if you feel good add a 2 min run (watch form); walk.
    Day 5 - Stretch - hamstrings/shins/calves/quads; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk.
    Day 6 - Stretch hamstrings/shins/calves; REST DAY.
    Day 7 -  Stretch - hamstrings/shins/calves/quads; one set of 100-Ups; run for about 5 mins; walk; if you feel good add a 2 min run (watch form); walk .

    Active Wearing - Shoes on and you are moving; doing chores, walking around the house; doesn' have to be constant, but you're trying to get used to the barefoot feel.

    Technique Videos - Posture drillsstretches and 100-Ups demos posted on May 8th, 9th and 12th.

    Rest Day - Take more if you need them, avoid TMTS!!!!
    Image Source:  Competitor website

    Disclaimer - Again, not my abs...but maybe they could be by Oct!

    Adding Distance

    Sunday is the beginning of a new week, for me that means it's time to add to my routine.  The general recommendation from other running sites seems to be adding 10% per week.  If I'm going by time, that would mean adding another 50 secs to my first run and 20 or so, seconds to my short run (was run - walk - running last week).  Or another half a tenth of a mile....hmmmm...that seems ridiculously slow and will definitely not get me to my goal of 6 miles by Oct.  So, I charted it out and added 1/2 a mile yesterday.  My non-doctor, non-sports therapist recommendation is to go slowly, but listen to your body.  No calf issues for days, barely any tightness.  I have been being good about taking Rest Days, I know that I can run a 1/2 mile, because I have to run 1.5 miles a couple of times a year for work.  So, I did it, slowly...   concentrating on form and listening to my body the entire time.  Of course, everyone is different, so don't forget to consult a doc if you have any questions or concerns.

    Image Source:  KansasCityStar.com 

    Progress Report - On Sunday, I stretched my legs and went for a lovely 1 mile walk with my daughter and our dog.  Then I ran for a mile, running on the trails by my house to my previous stopping point, turning and running back.  I got to the 1/2 mile mark at 5'42, significantly slower to ensure I had good form.  No real calf tightness, just a comfortable warmth.  I finished the mile at 11'45.  Then turned around and walked a mile cool down.  It was during the walking that my calves started to complain.  You may be wondering why the mile warm up AND cool down.  Simple, trying to convince my body to keep moving for approx. 6 miles (10k)...so even though I'm only running 1 mile at this point, I was moving for 3 miles.  I hope to run the entire 10k, but taking baby steps to get there!
    • 1 mile - 11'45
    Total Mileage - 3 miles

    Disclaimer - These is not a photo of me and my blog readers, but it gives you an idea of the kind of surface I'm running on.  Mostly paved, through trees, with the occasional wooden bridge and one stretch of gravel.  Saw a bunny yesterday...he was running barefoot too!

    Saturday, May 19, 2012

    Gorgeous Day!

    There is nothing like a morning run when the weather and season are perfect.  Today was one of those days...sunny, but in the 60's, very slight breeze, leafy green trees arching over the trail, and just me (and some squirrels, a bunny and my ugly shoes)...life is good.  No stiffness in my calves, feet, toes, and a beautiful run, what more do you really need?

    Image Source:  The Tao of Me - an inspirational blog by a woman who was 40 lbs overweight and then transformed herself into a marathoner!  She's not doing it barefoot, but it's a good read just the same.

    Progress Report - Walked a warm up mile with Rex the Wonder Dog.  Ran 1/2 mile, walked 1/4 mile, ran 1/4 mile and cooled down with a mile walk.  No calf complaints at all during the run.  Aerobically, today was more difficult than the treadmill runs I've been doing this week (remember I haven't been running regularly in over a year), but that just reaffirms my preference for outdoor running.
    • 0.5 mile - 5'00
    • 0.25 mile - 2'28
    Total Mileage - 3 miles

    Friday, May 18, 2012

    Hot Spots or Blisters Yet?

    I haven't put many miles on my shoes yet, but I have been wearing them almost every day for close to two weeks.  I'm happy to say I have nothing to report as far as any discomfort or raw spots or anything indicating I will get blisters as I add mileage.

    When I first tried on my Vibrams Five Fingers KSOs, I suspected the back of the shoe would be a problem.  Specifically, where the loop attached to the collar of the shoe, right about where the band aids are pictured.  I am happy to report that at this point in my training program, my feet are boo boo free.

    Image Source: Wedding Planners Institute of CanadaPhoto Credit:  Danielle Andrews Sunkel

    Progress Report - Evenly pain free calves.  Today is a Rest Day.

    Thursday, May 17, 2012

    Progress Report

    Remember I was wondering about the right calf feeling tighter than the left after my first treadmill run this week?  I suspect it's a form problem, so I started the day off with a set of 100-Ups.  Felt good, no problems, although I start inching across the room when I speed them up.

    After stretching calves, hamstrings, shins and toes, I took a risk and hopped onto the treadmill again.  Same routine as Wednesday: a 1 mile warm up walk, 1/2 mile run, 1/4 mile walk, another 1/4 mile run and cooled down with a 1/2 mile walk.  My calves were uncomfortably tight at the tenth of a mile mark, especially the right one.  By the next tenth of a mile they settled down and my run was over before I knew it.
    • 0.5 mile - 5'20
    • 0.25 mile - 2'35
    Total Mileage - 2.5 miles

    I can be fairly precise with my time and distance because I'm on the treadmill.  You can use a pedometer outside (if you calibrate it properly), but the only things you really need are a general idea of the distance and a timer on your watch.  When I do my 1/2 mile outdoors it's faster, but I'm really not sure it's exactly a half mile.  The point is don't sweat it!  This is still a conditioning phase and the fact that I'm setting a baseline in my crazy toe shoes is enough.  Remember the golden rule - Avoid Too Much Too Soon!

    Image Source:  Deeper Living blog 

    Disclaimer - I know she's wearing evil running shoes, but maybe being featured here will help her see the error of her ways!

    Wednesday, May 16, 2012

    Hard vs Soft Surfaces

    I spent my lunch hour perusing some sites so I could share some more training tidbits.  Conventional wisdom for running is that it's hard on the joints, so softer surfaces, like grass or even sand, are better for us.  Not so for barefoot running, at least in the learning stages.  Form is everything, and the best way to develop it correctly is by training on a firm, level surface.

    We (me and my one reader...love you Mom!) already know that we're not jarring our joints as much because we're no longer heel striking, but to be able to consistently hit with a good ball of the foot landing, we need the stability of a harder surface.

    Image Source: Vivo Barefoot Shoes

    We're in the conditioning phase and we're trying to develop the muscle memory that will allow us to have good form anywhere.  In time, more challenging surfaces - grass, uneven trails, snow - will provide some instability that will be good for our core as we constantly shift to maintain balance and good form.  But not until we can count on our posture and footwork.

    Progress Report

    This morning there was no calf tightness at all.  So, wondering why the right was significantly tighter after Monday's treadmill run, I decided to see if I could replicate the problem.  I strapped on some protective gear and bravely stepped on to my treadmill...minus the hockey skates of course!


    Monday, I just launched into my run, today I followed my outdoor running pattern. I stretched, did a 1 mile walking warm up with a 1/2 mile run.  But, also added the 1/4 mile walk and 1/4 mile run, that I did on Monday. Finished off with my normal 1/2 mile walking cool down.
    • 0.5 mile - 5'20
    • 0.25 mile - 2'38
    Total Mileage - 2.5 miles

    Was trying to concentrate on form during the run, noticed that I am walking "lighter" now too...hitting sort of on the outer ball of my foot and the heel about the same time.

    Nothing to do now, but wait and see what my calves tell me later on.

    Disclaimer - I am not Manon Rheaume nor do I play hockey, but her foundation is worth checking out!

    Tuesday, May 15, 2012

    Another Rainy Day

    Risked my life on the treadmill yesterday, so instead of tempting fate two days in a row (see May 14th Treadmill post), I'm calling this a Rest Day.  The right calf is still more sore than the left, despite gentle stretching off and on today.  Will stretch before bed and see what the morning brings.


    Although at some point I'm going to have to try my Vibrams out in the rain...but not today.  Call me a baby, but I have a thing about running during thunder storms.

    That's Weird...

    Two experiences of note this a.m.
    1. The muscles that attach my toes to the ball of my foot needed some stretching. 
    2. My right calf was significantly tighter than my left when I woke up
    The toe soreness makes sense, I think, so even though it was a little odd thinking about those tiny muscles, I just stretched those little guys out before I even got out of bed.

    The uneven calf soreness is new and has me wondering.  Yesterday was a treadmill run, so my running surface was completely level...although the trail by my house is not. Could this be from two days ago?  Maybe the way I was sitting after my run?  I don't know.  Will stretch both out and see how I feel by the end of the evening.


    Monday, May 14, 2012

    My Treadmill Scares Me

    Treadmills are a necessary evil to get through inclement weather days...like today.  I bought one a couple years ago and have used it, but I'm always afraid this will happen to me:


    So far, I've managed to avoid killing myself.  I definitely prefer to run outdoors, even though it's harder to judge distance.  So, today's "lesson" is don't be so strict about each day's work...a little farther or a little longer in time, either way more is more.

    Progress Report - Today I stretched and ran a half mile on the dreaded treadmill.  It took me 5'50 to do that, way slower than my outdoors runs.  My calves were tight, but I really didn't like that time.  So I walked the tightness out for a quarter mile, then ran for another quarter mile, which took 2'40...much better.  Keeping TMTS in mind, I walked for a mile as a cool down.  Once again, I feel like I could of gone farther and faster, but this is still a conditioning phase.
    • 0.5 mile - 5'50
    • 0.25 mile - 2'40
    Total Mileage - 2 miles

    Famous People Who Barefoot Run

    There a quite a few...actors Jake Gyllenhaal and Peter Sarsgaard, as Jake mentioned on Letterman in 2010, starting at 1:20:


    Also British comedian Eddie Izzard...he starred with Minnie Driver in The Riches for a while.  I loved that show!
      
    For a few more familiar faces, check out the slide show at the Fit Sugar web site.  Hey, if ugly toe shoes are good enough for ScarJo, they're good enough for me.

    Disclaimer - I am neither blonde, nor Scarlett Johansson.

    Sunday, May 13, 2012

    WEEK 1 Suggested Non-Runner Barefoot Transition Training

    Goals: Develop Form and Avoid Too Much Too Soon!!!!

    Day 1 - Figure out how to put shoes on. 1 hour Active Wearing; study run/posture technique videos.
    Day 2 - 1 hour Active Wearing - include up to one slow set of 100-Ups and 2 min run (watch form).
    Day 3 - Stretch hamstrings/shins/calves; run for about 5 mins (don't worry about distance); walk 15 mins.
    Day 4 - 1 hour Active Wearing - include 5 mins of posture drills from video and a 30 min walk.
    Day 5 - Stretch hamstrings/shins/calves; REST DAY.
    Day 6Stretch hamstrings/shins/calves; one set of 100-Ups (watching form); run for about 5 mins (don't worry about distance); walk 15 mins.
    Day 7Stretch hamstrings/shins/calves; REST DAY.

    Active Wearing - Shoes on and you are moving; doing chores, walking around the house; doesn' have to be constant, but you're trying to get used to the barefoot feel.

    Technique VideosPosted on May 8th (100-Ups), 9th (posture) and 12th (stretches) below.

    Rest Day - Take more if you need them, avoid TMTS!!!!

    Image source: Berkley Running Company

    Disclaimer - This is not exactly what I did this week, I took the liberty of "optimizing" the schedule for new runners.

    One Week in My New Minimalist Shoes!!!

    Cue the fanfare, release the doves!!!  And now the fireworks!!!


    Yes, I realize that one week is just a drop in the bucket considering there are about 20 weeks to go until the Race for the Parks 10k.  But it's a solid week of putting one foot in front of the other, and that's the only way you get from Point A to Point B.  No peanut gallery comments about bikes or cars, please.  Just go with it...

    Progress Report - Today is Mother's Day.  I enjoyed breakfast in bed, a gift from my wonderful children.  After I got out of bed, I did a set of 100-Ups, slowly with good form to work out the slight tightness in my calves, and went about my day.  This afternoon Rex and I walked for a mile, then I ran for a half mile, walked a half mile home and called it a day.  The beauty of this conditioning phase is that it really doesn't take too much time.  No excuses!
    • 0.5 mile - 5'00
    Total Mileage - 2 miles

    I will post a Week 1 Training Summary in a bit.

    Disclaimer - I am getting a little faster and that does make me happy.  For now, I'm attributing that to my calves not aching like they did on the first few runs, rather than the actual running technique.

    Saturday, May 12, 2012

    Another Great Video

    This one shows a couple simple stretches and exercises that will help anyone get started.  Found this through Jason Robillard's Barefoot Running University site.  Jason recommends watching as many videos as you can to help understand barefoot running.  Lucky for you (the imaginary legions of followers of my blog), I'm spending way too much time looking for the good ones for the non-elite athlete.  Enjoy!



    Disclaimer - I think I'm a little obsessed...

    What The Smarties At Harvard Are Saying

    "Listen to your feet.  Stop if your arches are hurting, if the top of your foot is hurting, or if anything else hurts! Sometimes arch and foot pain occurs from landing with your feet too far forward relative to your hips and having to point your toes too much. It can also occur from landing with too rigid a foot and not letting your heel drop gently."  You can read more about their study and their recommendations here.


    Common Sense Perspective - Your calves and arches are going to be sore and tight.  That is expected and different from pain, which is not expected.  Stretch slowly and massage gently, but if you have any concerns at all, please consult a doctor.

    Progress Report - Yesterday was a Rest Day.  This morning my calves felt great. Today I stretched, ran for a half mile, and walked for a half mile.  Once again not setting any records, but this run felt good once the entire way.  I do want to be faster, but this was not a speed drill.  There will be none of those until I'm putting some regular miles in.
    • 0.5 mile - 5'12
    Total Mileage - 1 mile

    Friday, May 11, 2012

    My Biggest Barefoot Running Fear


    My Biggest Barefoot Running Fear

    Can I be honest here?  Feet are kind of ugly.  I have never really been a fan.  My feet are normal, no weird toes or hair or anything, and I always, ALWAYS have polish on my toenails.  I don't see "foot model" in my future, but I seriously hope I don't have "neanderthal foot" in my future either!  One of the results of barefoot running is that the soles of your feet get tougher.  Nobody looks at the bottom of your feet, so that's OK, but what if it doesn't stop there?

    After some soul searching (and a couple glasses of wine) I decided that if at any point I feel like I have to wear shoes to the beach, just so I don't frighten small children, I am done.  You may ask, "But, Susan, what about the health benefits?"  Done.  "What about the being one with the earth?"  Whatever...done.  "But, what about setting an example for your daughter?"  I want her to have pretty feet too...done!

    As for now, until I see the first signs of neanderthal foot, I'm shooting for October's 10k...

    Disclaimer - Those are not my real feet.


    TMTS

    You will find this acronym sprinkled throughout blogs and articles on minimalist or "barefoot" running.  Too Much Too Soon.  This is a common problem when making the transition.  You know what you can easily do with normal running shoes, but it doesn't matter if that is up and down the driveway or a marathon.  You have to hold back...for weeks...depending on the source, that's somewhere from 3 - 12.

    Keeping that in mind, today is my complete Rest Day.  No 100-Ups, no posture drills (see videos posted on May 8th and 9th for examples of both), in fact, I'm not even putting the shoes on.

    As for my calves, sore again this morning, but in a good, this-is-what-it-feels-like-to-start-running-again kind of way.  I could definitely be over thinking this, but it seems that the tightness goes higher than I ever remember, above the main meat of the calf, close to the outside of the knee.  In the upper white area on the graphic below:

    Image Source:  My Health website

    Disclaimer 1 - If I don't source a photo or graphic, it came from Google Images or I took it myself.

    Disclaimer 2 - The decision to rest today shows good judgment, but probably has more to do with the fact that I'm headed out tonight!

    Thursday, May 10, 2012

    Progress Report

    This morning I woke up with tight calves.  Nothing that my normal walking around, getting ready routine couldn't fix, but still...I really didn't do anything last night!  Starting to feel like an invalid when walking on a treadmill makes my calves complain the next day.

    When I got home from work, I wriggled into my shoes and did a quick calf and hamstring stretch and....walked for a mile with my dog.  If you have a dog, you've already guessed it wasn't a quick or even continuous mile, but a dog's gotta do his doggie thing.


    After that mile, however, Rex (yup, that's him) went in and I ran for a half a mile.  Really concentrating on form and posture and pace...just as the videos and barefoot running gurus suggest.  About 90 secs into it, my calves started talking to me.  At 2.5 mins they were yelling "Stretch out your stride!  Stretch out your stride!"  I really wanted to, but stuck with the program.  Finished my half-mile in a blistering 5'45 secs.  What?!?!

    That's longer than the first run on Tuesday.  But I know, at this point, it's not about time it's about conditioning my legs to run a new way.  I walked the half mile back home knowing that I could have run both faster and farther...but I really want to do this right. Plus, in a weird way, all this restraint is making me want to run even more.  Apparently, I'm reverse psychology-ing myself, without even trying.
    • 0.5 miles - 5'45
    Total Mileage - 2 miles

    Wednesday, May 9, 2012

    Barefoot Running Form Part II


    After watching a bunch of barefoot running videos on YouTube, I settled on this as the most helpful.  Although it pushes a particular shoe toward the end, there's some good footage (yeah, I know...) of proper form and some drills to help develop that.

    True story alert:  I have had shin splints twice in my life.  First time - after running many, many miles in combat boots over the course of three weeks during summer training.  Second time - during one of my recreational running phases, after getting my gait professionally analyzed and buying the very expensive shoes recommended to "correct" my running problems.  The combat boots were heavy soled and stiff, but my prescription running shoes were relatively lightweight and flexible.

    Based on this very scientific study, I have concluded that there might be something in letting the foot do what it is designed to do.  I'll have a better idea if that is true or not as I get closer to my 10k race in October.  

    But I Wanna RUN!!!

    So today was a day of what I'll call "pleasant tightness" in my calf muscles.  My legs knew I did something yesterday, but had no complaints.  I really, really, really wanted to hit the trail by my house! Unfortunately, everything I've read says this is not a good idea.  So, today's conditioning was one set of 100-Ups (see NYT video posted yesterday under "Shout Outs") and a 45 min walk on my treadmill (it was raining all evening).  Not particularly satisfying, but I'll consider it breaking in my new minimalist toe shoes...sigh...

    I found a couple of other beginner resources, both of which cautioned against over exuberance.  They are Barefoot Running Reviews and Zen Habits, the second is a little more into the barefoot lifestyle...being one with the earth and all that.  Not exactly my cup of tea, but worth a look.

    Disclaimer - I am neither 6 yrs old nor Asian, but couldn't resist the cute pout.

    Barefoot Running Form

    I lifted this graphic from the Long Sox Fitness blog, which I encourage you to check out.  I am not a fitness guru, but this technique seems to be universal across barefoot running sites.  

    Red is good - this is where each stride should hit.
    Yellow is also good, but as the secondary strike zone.
    And for some strange reason, Green is bad.  This is the area that should not hit the ground, or should barely do so without any real weight transference.

    It definitely feels silly right now, but in theory, this is the natural way to run...

    Tuesday, May 8, 2012

    Why Vibram Five Fingers KSO?

    As I tried to research which toe shoe would be best, the only comparative rating list I could find was here at Top 10 Best Toe Shoes.  Be warned this is a shopping site, but despite individual reviews on various sites, I couldn't find a good side by side comparison.  My general research shows that Vibram clearly corners the market.  There are other brands, but none with their variety yet.

    So, my daughter and I went to our local REI and we both tried on KSOs, Bikilas, and Sprints.  I struggled into each pair of shoes (still wearing my Sunday Go To Church dress), then walked and hopped around in each pair and settled on the KSOs, strictly for the way they felt on my toes.  I imagine that will be pretty important as I add on the miles.  My daughter (also in her church clothes) did the same and preferred the Bikila style and fit.


    I recommend you check out Jmobia's Blog for a review on KSO's after using them for a year.  Found this photo there too, so if there's any copyright infringement my defense will have to be "Sorry Judge, everyone else was doing it."  I'll let you know how that goes...

    This is probably a good time to mention that I am not being compensated in any way by any company.  You will read only my own unvarnished thoughts and experiences as I make my way toward October's 10k race.

    Shout Outs

    I found this video on Run Barefoot Marathon, an interesting blog by an elite runner who has run at least 3 marathons in barefoot shoes. Highly recommend taking a spin through his blog...entertaining and informative.

    The only good info I found on NEW runners starting out barefoot was from Runner's World Barefoot Running forum, also worth checking out.

    Game Plan

    Run For The Parks 10k, Oct 7, 2012...wearing minimalist shoes, AKA barefoot running.  Start from my current fitness profile of Walker, train in Vibram FiveFingers KSOs, and see what happens.


    Progress to Date - On May 6th (Sun) bought my Vibrams.  The shoes come with a warning (if you can believe that) to only wear them 1 - 2 hours for the first couple weeks.  So I put them on, went for a 1 mile walk with my dog and daughter (also breaking in her new Vibrams), and that was it.  Felt sort of like I had mud between my toes, but eventually I stopped noticing.

    On Monday, put them on after work and hit the treadmill at a slight incline and walked for 45 mins, ran at a slow pace for 3 mins, striking with the ball of my foot, which felt slightly odd.  Yes, I'm definitely easing into it...

    Today, no weird calf issues, so strapped on my "barefoot" shoes did some light stretching and ran at an easy pace for a 1/2 mile.  Noticed an ever so slight pull in my calves, no strain on my shins, no knee complaints.  The ball of the foot running still feels strange, but the shoes are so light, it was a pleasure to be running again.
    • 0.5 mile - 5'30

    Disclaimer - Those are not my abs.

    A Little More About Me

    I ran cross country in high school...freshman year.  I joined the Air Force after graduation which required a fitness test with a 1.5 mile run...once a year.  I went to a college that required me to participate in a variety of sports and run 600 meters...once a semester.  Back to the Air Force running that 1.5 mile once a year. Since 2004 my civilian job requires me to run 1.5 miles...twice a year.

    I was always healthy, fit and reasonably fast, but not setting any records.  Sprinkle in periods of regular running, the occasional 5k race, and the dream to run a marathon that made it all the way to the 8 mile mark, and you have a pretty good understanding of my running history.

    Don't get me wrong, I like running, when I'm fit, and it's a great way to stay slim, but it has never been a passion.

    Am I Really Writing A Blog???

    I suppose most blogs start out wondering that same thing...


    But, yes, I am.  Not because I think I have anything super original to say...it's more of creating a resource.  And an accountability tool.

    Because as I researched "barefoot" running, the vast majority of the sites assumed I was already an accomplished runner...which I am not.  Hopefully, my non-elite athlete perspective will be helpful and maybe even interesting to others.  So, here we go....