Taking the Minimalist Shoe Plunge

Had a visit from one of my favorite guys today--that's right the man in brown himself, the UPS guy.

He was delivering my new pair of Vibram Five Fingers.  I am officially going to start introducing a little minimalist shoe into my training.

After my regular intervals at the track today, I put them on (by the way, nobody tells you that it takes an hour and a half to get them on) and ran an inaugural 1/4 mile.  Felt good. 

They are a little snug, but I'm told that they break in and will feel better after a week or so.  To help with that transition, I'm wearing them around the rest of the day. 

Already had my first "five fingers" interaction.  As I'm putting them on a guy walking by does a double take, and asks where I got them and if they were Nike's.  Uh, I ordered them online and no they're not Nike's. 

My wife thinks I look like a robot with them on.

Shorts Weather Has Come To Northern California

Get out your sunglasses folks, I'm wearing shorts!

Yes, after a really long patch of wintery weather, spring weather has arrived in Northern California.  Today called for 9 miles of General Aerobic (I know what you're thinking, the it was Colonel Aerobic last time you checked--well he's been promoted.

General Aerobic is Pfitzinger's term for pretty much easy running 15-20% slower that goal marathon pace. 

Out to Paradise Lake I go just daring the sun to darken my mighty white legs.

Had a nice run around the lake.  The trail is an out and back on the right (east) side of the lake.  It works out to a 9.35 mile run--perfect.

I enjoyed the trail today, even managed to keep my feet mostly dry.  No snow on the trail anymore, but there are still some very ambitious puddles (think 30-40 feet long and covereing the width of the trail). 

I did pick up a little friend on the run.  When I got in the car to head home, I looked down to find a tick taking a bite out of crime on my leg.  Fortunately, it hadn't had a chance to get embedded yeet, so I was able to pull it off with relative ease.  (Note to self--add tick repellant to the running gear).  I think it saw my bright white legs and thought it was the promised land. 

Elitist Prigs

One of the things I like most best about running is the general sense of camaraderie that runners have with each other.  This is best found when you end up near another runner and there is an immediate connection.

These vary from light:
     "Nice day for a run."  
     "Good job."
to the the more involved:
       "What are you training for?"
       "How long have you been running?"
In fact, there is nothing that helps a workout go by than a nice conversation along the way.

In our online world, there is also a great source of encouragement to be found in the various running forums.  These are all over, with some of the more popular being offered by running magazines such as Runner's World and Running Times or on the multitude of online tracking programs such as Running Ahead and Map My Run.  Since a lot of my running is solitary, I have received a lot of encouragement from folks on forums.  In fact, one forum in particular had a great community of people all training for half marathons--what an encouraging group of people!

However, I have found that not all is well online.  The big difference is that in person, most people tend to try to be nice.  Online, on the other hand, people seem pretty free to be total jerks. 

This was highlighted recently as I started to make the transition from half marathon training to full marathon training.  Unlike the really friendly folks in the HM realm, there is a high incidence of what I like to call Elitist Prigs on the full marathon side.  These are the guys that think if you aren't running a 2:30 marathon that you might as well call the mortuary.  Also, apparently these guys were born with at least 5 marathons under their belt.  They are just brutal when it comes to responding to first time marathoners.

My solution--find the turtle rooms (it must be the Terrapin in me).  This is the place where people are running 4-5+ hour marathons.  These awesome folks are humble and helpful.  Plus, they probably work harder at their marathons than the speedy experts do.

What is it about going online that requires some to load up their flame-throwers and unleash all their fiery vengeance?

Leave Your Ipod in the Car

"NO ipods, dogs, strollers or pacers/pace bikes are allowed on the course."

 

That's what it says in the race reminder email I received from Chico Running Club for tomorrow's Bidwell Classic Half Marathon.  My immediate response is "What!"  As this is my first big race since Ipods have been around, I was a little taken aback.  I ran the Run for Food 5K last Thanksgiving and it seemed like I was the only one NOT wearing earbuds. 

Now, don't get me wrong, I prefer to do most of my running without music--I enjoy the peace and quite and the opportunity to listen to what my body is telling me.  The exception has been my long runs--I bring the Ipod along specifically so that I can't hear what my body is telling me ("Hey big dummy, would you stop running, for crying out loud!") and sometimes just to keep me company on those two plus hour early runs in dark.  On my first over 13 miles long run, my music really saved my bacon those last couple of miles. 

So, for the last few weeks I've been pimping out my running playlist.  It seems like everyone and their brother listens to Eminem and death metal when they run, but I find all the hopeless negativism to be counterproductive.  So, my playlist has quite the ecclectic mix.  The first category is any song that even mentions the idea of running:

• You Can Run to the End of the Highway by Keith Green
• Running by Christ for the Nations
• I Will Run to You by Hillsongs
• Running Out of Pain by 12 Stones
• Jogging by Ray Stevens
• The Distance by Cake

Next into the mix come the high energy songs that just get you pumped:

• Boom by POD
• Jump Around by House of Pain
• Dare You to Move by Switchfoot
• Power of Love by Huey Lewis
• Souljahz Don't Stop by Souljahz
• Rawkfist by Thousand Foot Krutch

Then, there are those songs that are just funny, whimsical and quirky enough to keep it fun:

• They're Coming to Take Me Away by Napoleon XIV
• The Official Hamster Dance Song by (some singing hamsters, apparently)
• DC-10 by Audio Adrenaline
• My Addidas by Run DMC
• The Unicorn by The Irish Rovers
• Ring of Fire by Johnny Cash
• The Imperial March (aka Darth Vader's Theme Song) by John Williams

I was really looking to pounding out part of a mile to that last one. 

But, race rules are race rules.  And if it says "NO ipods, dogs, strollers or pacers/pace bikes are allowed on the course.", then I'm gonna leave my dog wearing an ipod in a stroller at home!

Actually, it turns out that this is a now standard rule for any official USATF sanctioned course.  Most race organizers don't really enforce it much.  I expect tomorrow to see plenty of earbuds. Still, the rule is there for two compelling reasons:

1. Runner safety:  If you are "That Guy" that has to run with your music so loud that I can hear when I run next to you, chances are you can't really hear your surroundings, such as a runner coming up from behind.  This is the biggie for race organizers.
2. My own enjoyment of the race experience.  I want to fully take in the sounds of the race--my breathing, feet hitting the path, other runners, the cheers of the crowd. 

I can listen to my Ipod anytime, but the sounds of the race are a unique opportunity.  Even though I'll miss those guys from Cake urging me along with a "Hiyah!", I'll choose to follow the rules and enjoy the race.

Slow and Steady Wins the Race

2.4 easy miles this morning.  I was running with my friend Ryan.  His training plan has him alternating between running and walking (run 5 minutes, walk 3, run 8, walk 3, run 5).  There were two great things about this workout this morning.

First of all, on the running portions we pretty much ran what I hope my starting pace will be in the race on Saturday.  Nothing fancy, slow and steady wins the race.  I'm going to purposefully start slow and reserve some energy for later in the race.

The other great thing was that my slow and steady starting pace felt comfortably easy.  A nice little confidence booster two days before the race.

212.1 miles down--13.1 to go!

Paul Bunion had nothing on me!

It turns out I have bunions.  My right foot is more pronounced than my left, but both feet suffer a little from this exciting condition.  Why the right more than the left--well that all goes back to a terrific ankle injury--a triple break of my ankle which required surgery and the permanent installation of a plate and 9 screws.  The surgery healed the bones quite well, but I find that my right foot points outward more than it should. 

This conbined with my tendency to overpronate means that my poor big toe does a good deal more work than it was designed to. 

The long and the short of it is that often after long runs, my dogs are barking! 

To the drug store I go.  They sell a nifty little pair of silicone toe spacers that are supposed to relieve pain.  I've got them in my socks right now and it seems to help.  My next step is going to have to be making sure my street shoes fit properly. 

They Make You Pay to Run?

I was having a conversation with some folks at church last night.  My running buddy Ryan and I are planning to announce a "Couch to 5K" group at the church.  We were standing around trying to talk some others into joining the effort and along the way, I let slip that I was wanting to set aside some money for running.

One of the guys in the group responds, "Wait, they make you pay to run?"  Apparently , the thought had never occurred to him that races might have entry fees.  I'm pretty sure he's been firmly living in the "You'd have to pay me to run" world. 

So I started to think about the cost/benefit side of running.  One of the things I truly love about running is that is really doesn't cost much to begin with.  In fact, when you first start all you really need are some semi-comfy shoes and some clothes that allow you to move.  When I started running again last year, I primarily did it in some ill-fitting New Balance shoes (that I had owned for a year or more), swim trunks, and a tee shirt.  When it started getting cold I supplemented the outfit with a hoodie and eventually with some warm-up pants.  Initial investment: $0.  That got me to my 5K, which cost $30 that provided me a great race, a nice-enough long sleeve t-shirt, post-race snacks, and the good feeling that my race entry fee benefitted the local homeless shelter (The Jesus Center in Chico, CA).

Now that i'm working on my first Half Marathon, I have made a few more investments, but each one comes with a nice return to me:

• Running pants--Cost $20/Benefit-warm legs and easier movement
• Winter Tech Shirt--Cost $20/Benefit--warm top without collecting sweat like cotton
• New Shoes--Cost $100/Benefit--happy feet (I can't believe I actually ran in my old shoes)
• Camelback fanny pack--Cost $25/Benefit--portable hydration
• Socks--Cost $15/Benefit--no more "sloggin' in the cotton"
• Bidwell Classic Entry Fee--Cost $40/Benefit--the chance to check off my first Half!

The intangible--The peaceful easy feeling of getting back into shape!

California Dreamin'

It was cold this morning. 36 degrees to be exact, with a hefty windchill.

Now this isn't cold to most of you. But we have had an unseasonably warm winter here in northern California. Most of my runs for the last month have been in the upper 30's to lower 40's. The problem with this kind of winter warm spell is that it turns you into a real wimp when it gets slightly colder.

Don't get me wrong, I kind of like it when the temps are more extreme (just for bragging rights). New Year's Day it was 26 and drizzly (is that a word?). A week ago Sunday, I ran most of my long run in the rain. Again, all these things build character.

My biggest concern: that I'll have two months of beautiful training weather and then on my race day (three and a half weeks away) it'll rain, snow, sleet, blow hurricane-force winds, etc.

129.4 miles down, 93.1 to go!

To Caffeinate or Not to Caffeinate, That is the Question

I was at the local running shop today. I needed some shorts and especially wanted to get some energy gel. I've always been a GU guy, just because, it's been around forever and I have always found it to be really palatable.

Onto the rack of GU choices--Lots of yummy flavors, that's the good news. I love choices, just because it keeps things interesting. Very Berry, Vanilla, some wild Lime flavor--it's all good to me. The only one I don't care for is the chocolate flavored GU. Thanks, but I'll get my chocolate in my milk after the run.

One new choice is the various Caffeine levels now offered. No Caffeine, Caffeine, 2X Caffeine. A marathoner friend of mine said that he consumed a series of the caffeinated energy gels during a recent race and that he was flying high. My personal experience is that I like a little caffeine but don't want to be creating an audible buzz after the race.

So how much is helpful and how much is too much? That's gotta be a personal decision. My balance is to alternate caffeinated with non-caffeinated gels in any run or race that require consumption of more than one gel.

Speed Kills!

Speed Kill! At least they say to teenagers who drive too fast.

Well, speed also kills your running plan. Of course, I'm talking more about my little setback--hurt my lower abs all because of last Friday's speed workout and then running my long run on Sunday a little too fast.

So, what speed should I be running? I found a great tool over at McMillan Racing that calculates your proper training paces based on a previous race result. In my case, I plugged in my last 5K time and it spits out this incredibly detailed report that predicts my time in any length race (assuming I've put in the training) and gives me my goal times for training.

Now, I already knew that I did last weeks sprints too fast. But after checking the running calculator, I saw how fast is appropriate. Real numbers: last Friday, I was doing 100m intervals at 18-19 second pace; I'm supposed to be doing them at 22-24 second pace. My long run was also a problem. Sunday, I ran 13.4 in 2:15:00 which works out to 10:04/mile pace. I stoked that I CAN do that, but I should have been closer to an 11 minute mile.

Speed Kills!

Running Through Injury

Last week my regular training schedule was in flux. I spent Monday through Wednesday at a Pastors' Prayer Summit. While I was there, I met another pastor who has 11 marathons under his belt. We planned a run early Tuesday and went out for a quick 6. The next day we ran another 4. So that left my usual speed workout day for later in the week.

On Friday I went to the high school track and did some speed intervals (a weekly part of my training plan). On deck that day were 4x100m ad 2x200m. As I was putting in the rest of my mileage for the day I threw in one more 200m aerobic interval. I think I was a little too aggressive on the sprints--soreness in my quads and lower abs.

Sunday's long run was to be 13.4 miles. Here in Paradise, CA there is very little flat ground and the route I chose for this run had a lot of ambitiously rolling hills. Apparently the combination of a tough speed day followed by a hilly long run really strained my lower abs. Spent the rest of Sunday and Monday doing the "old man shuffle."

So yesterday I knew I had to take it easy. My friend Ryan wanted to do an easy 2 mile run in the morning. He's just starting to run again and his training has him alternating running/walking. Let me tell you, I was thankful for every one of those walk portions. That evening I put in another 1.5 miles just to keep my mileage up. I felt so much better.

There is a something kind of cool and counterintuitive about running through the minor strains and pains of running. Of course, I've been through other difficulties other this training program--shins, knees, IT band, hams--and so far I've found that a lot of listening to my body and a little research (to find out how to address issues as they come up) enables me to keep on truckin'!