Summer Summary

Sep 6, 2011 by Greg Fowler

September is here.  Even though school has been back in session a couple of weeks now, I guess the passing of Labor Day weekend and the start of college football make it official: Summer is over.

So while the kiddos took a break from school, I used the summer to learn some new things about running.  Here’s what I learned in summer session 2011:

1. Trail running is great fun. Sometimes something wonderful is right under your nose.  For several years I’ve literally had a trail in my backyard – a two-mile loop nature conservatory trail around the neighborhood that I had never used for running.  Until this year.  In an attempt to get out of the sun, I started running this trail, which led to running other trails, which led to completing my first official trail run.  I am now planning another trail race in January – the Harbison 50K.

2. Barefoot running is fun. And therapeutic. I’ve mentioned my 2nd attempt at barefoot running in another part of my website.  The first attempt really didn’t involve being barefoot, but instead consisted of running in Vibram Five Fingers.   That first attempt didn’t go so well.  This summer, though, in attempt number two, I have actually been running barefoot.  I started slowly, with short quarter mile or so runs and built up.  Over the last month and a half, I have run about 13 miles barefoot, with a longest run of 2 1/2 miles.  May not sound like much, but it is a start.  My feet are strengthening for sure, and my problematic left foot is better.  I’d say it has improved from a C- to a B-.  I plan to continue barefoot running.

3. Blogging is fun. But a lot of work.  Kind of like running  As an IT person, I’ve enjoyed learning some new software (WordPress).   If you compared my blogging pursuit to my running pursuit, I’m probably still back in 5K land.  I’ll keep at it, though.  Hope you’ve enjoyed it so far.

Hope you had a good summer and are ready to enjoy the upcoming fall weather!

POFIFOTO!

 

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Working on Form: Video Analysis

Aug 17, 2011 by Greg Fowler

Back when golf was my obsession, I occasionally recorded my swing and tried to analyze my faults.  Many times, what I thought was happening was proven wrong by the video. Up until the last couple of weeks, I had not used video to help my running form. Now that I have an HD video recorder in my possession most of the time thanks to a smart phone, I figured it was time to use it.

What is good form?  Click here for a link to a good video on form at Active.com.

How am I working on improving my form?  I am concentrating on foot strike mostly, trying to transform from being a heel striker to a mid-foot striker.  I know I am a heel striker from race photos and shoe wear patterns.  I am working on this transformation through changes in shoes (reducing heel to toe drop) and experimenting with barefoot running to get the feel of not heel striking. I am learning to lengthen my stride by lifting the heel higher toward my rear end, instead of extending my forward step. Here is a video of me running in my new Newton Gravitas shoes.

What did I learn from this video? #1, I think this is going in the right direction. #2, I am definitely not heel striking, and #3, I can see how high my back kick was.  I was intentionally going with what felt like a higher heel lift than I normal feel, and I can see that it was much better.  This run was very short and it was tough to keep the form toward the end.  I will now have to work on hamstring strengthening.

Here is a video of me barefoot on the treadmill.

 

What did I learn from this video? #1, I seem to be way too tense.  I already figured out earlier in the year that I am an under pronator, and I don’t see much pronation there at all.  So, I need to relax and see if I get a bit of normal pronation.  #2, I might have my feet pointed outward a bit.  Just a minor thing maybe, but I could experiment with my toes pointed a little more inward.  Other than those 2 things, I was pleased with the foot strike.

So, just like in golf, the video proved very useful.  Feel free to comment.

Finally, here’s a link to a recent article at Runner’s World which asks ‘Does form matter?”

POFIFOTO!

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Newton Shoe Hunt 2011

Aug 8, 2011 by Greg Fowler

If you’ve looked around my blog, you’ve seen that I have been moving toward minimalist shoes.  This seems to be going well, but my Kinvaras are getting high in miles and I don’t plan on using them much longer.  Also, I currently don’t have a long run shoe, having abandoned my Mizuno Wave Inspires after my foot injury in February.  What to do with half and full Marathon training looming?

As I mentioned, in my last post, Summertime Blues?, one of the motivation steps I planned to take was to purchase  a pair of Newton Running Shoes.  Why Newtons?  These are not marketed as minimalist shoes.  Having read reviews of Newton shoes from the Natural Running Center and Runblogger, I believe a pair of Newtons will help me on my journey to better form, less heel to toe drop, and ultimately, no more left foot pain. Maybe I’m just buying more magic beans.  We’ll see.

Since Newtons are not sold in my part of South Carolina, I planned to drive to Charlotte, North Carolina to see them.  Sure, I could order online, but I wanted to try them on and not hassle with any possible returns from online retailers.  I called a Newton dealer in Charlotte,  and they held a pair of Distance Racers for me.  Well, the Distance Racers did not work very well.  They were tighter in the toe box than I expected, rubbing my pinky toes.  Unfortunately, the store did not have my other choice, the Distance Trainer.

Hmm. Slight Change of Plan

After reviewing the specs and some reviews on the shoes (thanks, iPhone), I decided the Distance Trainer or Gravitas (a trainer also) would probably make more sense, since they should last longer and Newton shoes are pricey.  However, the Distance Trainer is cut the same as the Racers, so I expected them to be tight on my toes as well.  Long story short, I ended up at another running store, Charlotte Running Company, where I purchased a pair of the Gravitas model.  They fit much better across my toes due to different styling.  Also, I liked the blue color much better than the green  Distance Racers.  The heel to toe drop on the Gravitas is listed as 3mm, instead of the 2mm Distance Trainer or Racer. As an added bonus, the store was giving 10% off all purchases, and it was a back-to-school sale tax free weekend in North Carolina, so I saved a good bit of money on the shoes.

First Impressions

From a distance, the Newtons, look like most other traditional running shoes.  Upon closer inspection, though, you can see that the sole is different.  There are 4 lugs that provide the action/reaction system Newton describes on their website.  My wife said I was getting my own pair of Shape-ups…arggh.

Both stores warned me to take it easy transitioning to the Newtons.  So does the literature that comes with the shoe.  As a first run, I only did one mile.  The feeling is definitely different than any other shoes I’ve had.  With the lugs,  I felt like I was landing on a small ball under the balls of my feet.  This seemed to engage the muscles and tendons of my feet more than other shoes, especially that tendon on the outside of your foot that is about the size of 1/2 a golf ball (Fibularis brevis tendon maybe?).  They also seemed to work my right calf differently.  The next morning, my left arch was a little more sore than usual.  I plan on running a little bit every other day this week to ease into them.  I’ll update my progress in future posts.

Here’s a video of my form on the treadmill with them after the road run:

Newton Gravitas on Treadmill

POFIFOTO!

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Product Review: New Balance Minimus Trail

Jul 31, 2011 by Greg Fowler

 

New Balance released their MT10 shoe, also called the Minimus Trail, earlier this year.  I had tried them on several times in the spring but did  not pull the trigger.  I was torn between the Merrell Trail Gloves and the MT10’s.  I have owned several Merrell casual and hiking shoes over the years, and I’m a Merrell fan.  I had never owned a pair of New Balance anythings.  In the end,  the New Balance just fit my foot better, and I finally purchased my MT10’s in mid May.  Last night I saw an updated and slightly different version in a shoe store at the mall (MT20’s maybe?), so I figured I better post my review of the MT10’s.

Initial Thoughts in Store

Sometime you try a shoe on in the store and immediately go “Oh, yeah”.  This was one of these cases.  These shoes are extremely comfortable.  They have no insert and invite you to go sockless.  I have not done this yet, though.  Size-wise,  I had to go up a 1/2 size from my normal 10 to 10 1/2.  I made sure I tried them on with my favorite Injinji socks.  I probably could have gone with 10’s, but I decided to err on slightly bigger than smaller.  The toe box is wide and is exactly what I was looking for.  The specs on the shoe say it has a 4mm drop, but I guess because there is so little midsole compared to my 4mm drop Kinvaras, it seems like 0 drop to me.

On the trail

I have put about 90 miles on mine since May.  This includes a few 10+ mile trail runs and a 5 mile beach run.  At first, I had some hot spots on the balls of my foot due to the shoe sliding around on downhills, but I changed the way I laced the shoes to prevent the sliding.  More on that in a minute.  You can definitely feel the terrain.  They are very similar in feel to  Vibram Five Finger Bikilas and almost as flexible.

I did compare the two on some gravel rock paths  and the slightly thicker MT10’s did feel better on the gravel.  Overall, I am very pleased with MT10 performance and happy to be able to run in so little shoe on the trails.   So far, though, I have not tried them in slick/wet conditions.  Summer has been very dry here.  I really don’t think they will be offer great traction in wet conditions.  We’ll see.

Dislikes

I only have 2 complaints about the MT10’s.  First, the shoe strings are too long.  Simple enough fix, I guess.  I could replace them, but for now I just double lace them to keep them from hitting the opposite legs when I run.  Second, they need one additional lace hole past what they have.  You know that additional hole in most shoes that is slightly lower than the next to last hole and 99% of people probably don’t use?  We’ll, I use it to lace my shoes so they don’t slip on the heel.  This keeps the shoe from sliding around and helps prevent blisters.  I make do with the last two holes that are there, but I am tempted to add my own additional hole.

Final Thought

I like these shoes so much, I have decided to violate one of my personal rules – not wearing current “active” running shoes for casual use.  What a rebel.

 

Additional Reviews can be found at the links below:

Natural Running Center

Runblogger

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Barefoot Running & Free Book Download

Jul 23, 2011 by Greg Fowler

I am working on barefoot running again.  Why? You might ask.  Read my newly-added section of my blog called Barefoot Running – Part 2 to find out.  In this lengthy write-up, I cover my experience over the last year to move toward minimalist shoes. Please check it out here.

I have followed Jason Robillard’s Barefoot Running University blog for some time. He recently completed the Western States 100 mile ultra marathon and has a fascinating race report on his blog.  You should read it.

I am currently reading Jason’s book, The Barefoot Running Book.   He has graciously offered a free PDF download of this book here.  No catches. Just download and read.  Even if you never plan to run without shoes, you should read this book!
You can also buy it on Amazon by clicking on the picture below:

POFIFOTO!

 

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Who Knew?

Jul 17, 2011 by Greg Fowler

When I first started running, I knew virtually nothing about the running world.  As time passed and I read blogs, books and magazines, my eyes were opened to a whole new vocabulary and culture.  Here is a list of things I didn’t know early on.  Maybe these are new to you, too.

1. PR. This stands for personal record. It means your best time at a certain distance race. You may enter a race and hear others talking about going for a PR, waiting for the race the start.  The beauty of beginning running is that every race you run at a new distance is a PR!

2. High-tech fabric. I think this was once called polyester. Cotton is a no-no in the running world now. Now, clothing manufacturers are mixing polyester with other materials to make fabrics that wick away moisture quickly.  Seems to work.

3. Bodyglide. You know those nooks/crannies and spots that can become really uncomfortable at the wrong time? Like in the middle of a long run?  Bodyglide is anti-chafe lubricant for those spots. It comes in a container like a deodorant stick and you apply to chafe-prone areas.  Definitely works.

4.People run barefoot on purpose. Apparently elite runners have know for years that running barefoot for a short distances improved form and helped to strengthen feet.  A couple of years ago, a book came out called Born to Run   Christopher McDougall that has launched a new interest in barefoot running and “barefoot shoes” (also called minimalist shoes).

5. There is a huge variety of running shoes. I thought shoes were just different just because they were made different companies or had different colors. Turns out people have high arches, medium arches, no arches and their feet react to the ground differently on impact, so companies try to design shoes to accommodate these factors.  Do they do a good job?  The people and book mentioned in #4 above would say no.

6. Plantar Fasciitis. This is one I wish I had never learned.  The Plantar Fascia is the soft connecting tissue on the bottom of your foot.  It can become inflamed, causing a great deal of pain, usually in the heel.  It can sideline you for weeks.  I experienced this in the fall of 2010.

7. Socks could cost so much. Cotton socks are a no-no as well for most people.  They tend to cause blisters.  The moisture wicking socks can cost $8-$15 a pair!  They are worth it, too.  I actually had some blistering issues with high tech socks as well, once I started running distances of 10+ miles.  I finally solved that with a thinner sock and a different method of tying my laces.  My favorite socks right now are Injinis.

8. It’s not how you start, it’s how you finish. One hard lesson I learned in races is that if you go too fast early on, the last part of a race is not too fun.  One of the keys to racing well is to stick with the pace you’ve trained for, especially early.  Try not to get sucked into the race start surge.

9. Running is fun. OK, maybe not 100% of the time.  But if you stick with it, I think you’ll find this to be the case.  I never imagined I would enjoy running so much.  I hope you will, too.

POFIFOTO!

 

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