Snipe Runner - A new view on sports, and life?

Last wednesday I thought "what the heck". Took of my minimalist (water) shoes, and eased around barefoot on the wet concrete. I had read that I had to be careful in the wet, and as my soles are very much virgin runners, I was. Maybe 3 minutes, and I called it a day, for the soles. I was reinsured that it's just like when I was a kid, natural. Just now I'm 90kg or so.

Today then, I took it a little step further. First, I ran 2 minutes, some walking, then 15mins. Walked the last bit home, and swapped my Saucony Grid Tangents for the water shoes. This time, I kept my socks on, which actually ran nicer on these than I remembered them without. I gentle jogged, now totally forced to run neatly in natural gait, where the Saucony shoes still allow some heel striking. After 7 mins of this, I took off the water shoes + socks, and took to the grass.

I was on a sporting location. A 300m red concrete running track with 100m straights and 50m corners. Long and narrower than a typical 400m track.
Infield consists of a basketball field (very rough concrete, ouch!) and grass. Flood lights around the basketball area, anticipating people to do sports, represented only by me, helped me identify any nasties in the grass. There were non, just minor twigs and such.

In 5C weather, the grass was pretty moist and cold. Quite nice actually. Even more so after the first 300m lap, which took me 1m25. I couldn't help to time myself. The grass was great to relaxed, give the feet and myself a breather.
Second lap was 1m23, wow this is not so bad! The light and smooth trak made stepping into sharp objects a non-issue. There was some glass, but I could identify it easily.

Third lap, I did in 1m11, so I decided to not stop, and see how my feet and calfs would like another lap. 2m23, not too bad for a first day of proper pacing, barefoot! By comparison, Thursday's running practice saw me clocking the 5th and last 600m of our main program in 1m56.5. That was a really energetic run, where I wanted to make up for the meager 2m02 and 2m09 ones I had managed before.

Most striking, were not my bare foot on the concrete. No, the natural high cadance that emerges in this type of running. Because, it's a totally different running from the mega-cushioned gel magic shoes and even more sensible forefoot landing friendly shoes such as above mentioned Grid Tangents, and my lightweight Adidas RLH Cross Spikes. My cadance in that 600m, just over 15km/h, was probably higher than in the track practices where I ran 18km/h.
My breathing was more obvious than before, as my feet were essentially silent. I am used to hearing myself stamp the ground like a proud elephant, but now I was almost cycling.

The soles felt it though. A gentle burn, craving for the grass. Each time I'd walk/jog there, the relief was just tremendous. Our soles easily heat up running barefoot, but I suppose as my soles thicken up, that should get better. People can run marathons sans shoes, after all. In 1960, Bikila won the Rome Olympics this way.

Overall, the load on my calfs seemed reasonable tonight. It was 3 days after my last running practice, but I was pretty soar from that, and the bit of minimalist and barefoot running the night before, as well as the Tuesday before. My calfs need (too much) time. In the pure barefoot run, the load on the calfs is perhaps not super high, in part thanks to landing so smoothly.
I hope I can come out of bed tomorrow, though. Especially as my alarm clock (Smartphone) is usually on the couch, waaaay from my bed. A little insurance I'll not smooze the thing till it stops...

I've come to the (early conclusion, that barefoot or at least minimalist running, is like the 29" of mountainbikes. It's ridiculed, misunderstood, but to those who give it a shot, actually really good. THE way to run, at least to frequently train to stay fit and healthy.

I really felt like a mighty athlete out there on my 2min23 600m. I was not just rounding those laps, I was in utter and full control. I, nothing else, was controlling my strides. It felt surprisingly "normal", and foremost "natural", as well as "fun". I could really see myself building this up. Developing thicker foot soles, and going out there for longer run on minimalist shoes, perhaps even barefoot.

It is not that big of a deal.

Running at its purest.

Get you pair NOW!!! (once warmed up, just unwear your shoes in a safe place and GO)

Today's running and thought

After a warm-up of some 3.5km in a (for me almost uncomfortably) quick jog, we did lost of running excersizes, involving accelerations and even short sprints.

Main program was:
8*400m, 2min rest between each
then 4min rest
1*1000m, good effort.

I started out too conservatively, marking 87.5s for th first 400m. Coach had suggested 85's. Second was better, a solo 84.5s.
I then hit 81s, and moved up to the faster group. They were on 76-78, and their last ones were around the 70s mark. I'm not there YET.
My last 5*400m were pretty solid, all hovering around 80.0s, give or take a few tenths.

Then the big one. Legs were hurting, breathing wouldn't really calm down. But a quick 1000m was asking. Coach suggested 3m35 after last week's 3m34, and the pace to make that : 86s per 400m.

I hit my markers nicely :
43s for 200m, 86s for 400m.
I felt I was not in too much trouble, so made sure not to fade from boredome/motivational issues.
600m 2m08, last 200m in 42 again (nothing special, recently a 1m54)
800m +42.5, 2m50.5
In the last 200m I was able to get a bit more speed going, 40.5s for 3m30.8.

Not bad, that's a PB, by lack of having raced. Coach says I should easily do 1*1000m in 3m10 if so asked. OK. He noted I was not looking like a natural distance runner. He got that right. I'll just have to learn to get through 6-8km of snow trails without losing sight of the wintertri leaders. That's be awesome.

Small bummer was I brought the wrong rucksack. I had meant to (try to) run the main program on my Adidas RLH XC spikes, less the spikes. They're a bit like racing flats than, I suppose? Just love the fit and feel of those things, and they feel FAST.

My Saucony Grid Tangents used to be my "track" shoes, for the faster front foot landing, but for over a months now, I'm doing the whole practice on them. I suppose my feet are getting stronger. I found myself heel landing part of the wram-up though, the calfs just can't take non-stop pose running for too long. On the track it feels awesome to bounce around like that. My "light" Tangents now feel custhy almost like the 100g heavier Xodus and Asics Landreths.
Baby steps, but I need to get rid of damping in my shoes. It's the only way I can see now.

Some minimalist running links I urge you to visit

Please do read the previous entry first.

Sorry, links won't show for some reason, I need to do this without clickable html.

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I'm not telling you to go run barefoot. I don't even do that myself. I might though, on grass where don't don't come (soccer/track&field pitches). Supposed to make for great practice.
Minimalist running shoes though, may be the best tip I'll ever give you. And at €5-10, it's a cheap way to have a reason to tell me wrong after you fell for it, right? This is NOT a late April fools, BTW. Fool, yes. April yes, but that would flatter me, and take away from March, May and their friends.

http://barefoonrunning.com
http://www.runbare.com
http://vibramfivefingers.com
http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html

Read the book "Born to Run" by Chrisptopher McDougall.
I don't read books, so after a convicing recommendation, got the audio version read by Fred Sanders, which was great. This book will make you want to go run, and give you valueble, pure insights to better take on the rest of your life as an athlete, or as a person.

This guy is pure, he features in the above book. He offers some awesome tips for making minimalist sandals. More on Youtube, from various people who picked up on it.
http://barefootted.com

Then check this out, and do feel free to thank me for this:
http://www.youtube.com/my_subscriptions?pi=0&ps=20&sf=added&sa=0&dm=2&s=Z4lA2FGlkM4&masthead=1&as=1

Don't even consider proposing to this barefoot goddess, I found her first!! And, I'm just working up to being worthy of her. She is on the one hand proof that there is a God, and why (S)he put her in what seems like the US, confirms their mysterious ways...
Seriously though, she offers nice bite-sized barrrrrrrrrefoot running info.

Ouch!
http://www.youtube.com/watch?v=auntctXMS5Q

Amzing frame-by-frame analysis of the sme runner, 2 weeks apart, learning to run with forefoot landing.
http://www.youtube.com/watch?v=XrOgDCZ4GUo&feature=related

Great stuff!
http://www.youtube.com/watch?v=7jrnj-7YKZE

Ultimately, do some surfing of your own. Educate yourself on feet. Not whether you are a pronators, sublimator or terminator, that stuf is all irrelevant when running barefoot. Our forefathers also managed without Motion Control. They were in the business of running down deer and a gazelles. Not just shooting them down, no, running after deer until it dropped. This actually works, if you're a fit runner. It's a workout alright, but imagine going for groceries, empty pockets, and come back with 100kg of fresh meat? That's how our brain got so big, and we got so smart. Proteins in abundance. Neanderthales couldn't do that, too bulky. They rather wrestled ice bears, but after the ice age, those became scarce. (Last two statements in one sentence I made up)

Now, get educated on minimalist running. And if you run but never get injured, please go to the local medical university, and deposite you stam cells for research?

Running Barefoot (almost)- Important read for anyone who runs!

Today I bought what are probably the best running shoes I've ever owned, new, for €5.95. Lace-less thin-soled water shoes. You can roll them up like pancakes. I tossed the useless insoles away before wearing them. No cushion OR support, and none needed. Pic is still with the insoles.



If I ever wrote anything of substance, this will be more important for you to take in.

Over the past months, after more than a year fighting running and even skating unjuries in what seemed my ankles, I have stumbled on a truth you wont't often hear about.

RUNNING SHOES CAUSE INJURIES

Let that settle in, give this statement an honest chance.
No study has ever been able to show that runners with high-tech running shoes, enjoy a reduced injury rate. That's odd, because the first thing we do when we decide to pick up running (for whichever cause), is to go buy running shoes.
Just like when picking up cycling, you go get a bike. Skiing may be slightly different, it's so far out there, that most (as I) at first rent some to try the sport itself out.

Anyway, studies DO show a correlation between shoe price, and injury rate. Cheap, old shoes, bringing their owners fewer injuries.
HOW can this be, you ask?

Well, it was brought to my attention that our forefathers were born barefoot. Just like us. However, they were raised barefoot, and they died barefoot. They may have used animal hide to prevent frost bite, but no shoes were found. The Egypians, who supposedly built pyramids, did so barefoot. They artworks testify of this.

The Tarahumara people in the Mexican Sierra Madre mountains, are one of the last cultures that embrace the natural ways of homo sapiens. They runs, and only use the minimal footwear, for long (100 miles, typically). Sandals from car tire treads, laced to their ankles. NO CUSHIONING, just protection from trail hazards, hot roads, etc.
Homo sapiens may well have gotten the better of Neatherthales, by being better runners. Our feet, Michelangelo wrote, are engineering works of art.

We were created, or evolved, to run barefoot. We're really good at it. But, 99.999% of us, have forgotten this. Our feets, legs, spines, have weakened from rigid support of our foorwear.

I wrote to ask a cycling friend I trust, whom I had previously considered a weirdo for proclaiming to run barefoot, to ask fot tips. Easier than turning the internet inside-out what I normally do when I get obcessed.
He adivsed me to get Allstar type imitation, low-quality, thin-soled sneakers. Those are apparently great for practicing natural running (landing on the forefoot as I was already trying the past year+).
Such sneakers can currently be had for €4.95-€7.95. Only, the larest 46 size is too small for me.

The alternative, even more extreme solution (when you want to delay the inevitable purchase of the ultimately better Vibram FiveFingers) is to get water/aqua socks/shoes/boots, whatever they are called. Made to wear while surfing, hanging out on a marble infested beach, etc. Super thin soles.

The body, when barefoot or on water shoes and the like, will not run like we are taught. We're supposed to land our heels first, and then roll the foot forward, right? That, as it turns out, is proper form for WALKING.
Running is landing on the outer-forefoor, absorbing the impact (reducing kniee/hip/back injury rates), and then tapping the heels for good measure. This requires stronger calfs, but they will be trained when nurtured into it.

So I just completed 10 minutes on my water shoes. Without the insoles they are really loose around my feet, although the big toe might have enjoyed a bit more space. It's like a sock though, it stretched nicely.
Running is really like one might imagine on winter socks. Just about barefoot. I could sense all the structure in the pavement. Extremely liberating. Made the street exciting again. My legs need to adjust, as it's stressful at first, but it's like being a kid again.

I truly deeply believe that we'd been fooled by Nike et al. They are not slowly introducing minimalist shoes (not minimalist prices) that go against their more-cushion-is-better approach of the past 4 decades.

I fully expect to become a much better runner when I keep up the (almost or completely) barefoot running. I now have anti-pronation insoles in my running shoes, but may not need those anymore at some stage. Although when you're going to wear a shoe anyway, it may not hurt the form of the body more than a shoe that isn't even a good shoe.

I walked through the mall today on some light racing shoes, and that felt really nice also. Light, more natural that my typical high-heel (2-3cm) casual shoes, or even high cushion running shoes.

There is a lot out there on barefoot running on the internet, and it's strongly gaining acceptance. I feel like I've alway been lied into believing the earth is flat. As an athlete, I would have preferred to live in the time of that particular lie than this one, actually. I'm 33 year old, and have just found out that I've tried to run all my life on fundamentally flawed shoes.

It's like the 29" vs. 26" wheel debate I got involved in. But this goes even deeper. This is not just ignorance, it's denying our roots, our creation/evolution.

Yet to try, but I'm already convinced they'll be great for me : Feelmax Toesocks. Geeky like heck. But so are smelly feet.

I'll try to throw in some pics.

Vibram FiveFingers KSO (keep stuff out)


The universally accepted medicin, that ends up making us weaker, and sicker:

Example of a running practice at the track

I had an average day today at the track, but ended on a positive note. Thought I'd just run you trough a "winter" practice for the mid-distance runners I joined.

Tuesdays are for short reps, Thursdays (today) for longer ones.

-Warmup jog : ~3km around a nearby park, pace 11-12kph, ~16 minutes.
-Short stretching (I needed it, still bit sore from Tuesday's practice)
-4 accelerations of 80m each (oh, am I sore...stumbling behind the others)
-Some 10 or more passes of a series of steps, hops and turns over hurdles ~1m apart.
-Various running excersize drills : skipping, heels to butts, run away, one leg skip, etc.
-3 more accelerations

Then, the main program:
6 or 7 * 1000m around the track, 3 minutes rest in between each, used to cover 200m to the starting line.
Very windy, down the straights. We "happened" to do 2x head wind, 3x tailwind.
It was har to pace them right, we took several attempts to get on the 4:05 we were instructed to run : 3m57, 3m54, 4m07, 4m02, 4m05.
Then the highlight of the day : I gave the others I'd been running with (behind) a 10s head start, to have something to aim at. I wanted a better time, and due to the wind was thinking of a 3.45. Afraid of the solo effort though, and my calfs getting more stiff very next 1000.
I got a good rythm right away, clocked 42s at 200m (I needed 45's for a 3m45). By 400m, I had already made up the 10s deficit, and had an empty track in front of me again. Now don't fade!! 600m I got 2m08 which is a decent training time as it is. The last lap (strong headwind) must have taken 85-86s, as I finished in 3m33.8.
Last April, I ran a 1000m some 2s faster, but it was later into April, where we did fewer reps. No way could I have done this time as a 6th paced 1000m. Those 4m00's are no easy jogging for me, although they ought to be some day.

Coach said I was just running the first 5 too slowly, I should be able to do all 6 in 3m45. Perhaps yes. If that last one I wasn't even really forcing it, just getting a good flow going, and breathing like a...well just breathing hard.

I scored a new sports watch at the supermarket : €22. It has a pedometer (yet to calibrated) and came with a skinny heart rate chest band.
The 4m+ 1000's, I did the last straight at 177bpm. On the early <4min reps, I was at 183rpm.
I was meaning to check after the finish of the 3m38.8, but was a bit overwhelmed, and as we were done, got to chat with a teammate.
182bpm was my cycling threshold, a good 10 years ago. BAck then, my running max was 203bpm, cycling max 195bpm. I never got to establish a running threshold, as above 170bpm I'd be in real trouble, usually forced to walk home.

M T B
Last sunday I went to MTB with a buddy. We took it way easy, on trails that are extremely twisty, but beautifully so. 5*9km of singletrack bliss. I wasn't even tired, had been focussing on efficiency, which proves very worthy on that track, as I tried my buddy to see. He was having a hard time keeping up which honestly I was barely using the pedals. Anyway, super fun track, that it challenges everyone in their own way.