Back at it

Distance: 1.2

Time: 20:32

Interval run/walk: 1 min/1.5 min

Okay,

So today marks the 5th week since the fracture. I have had no pain for about 2 weeks, I can walk and hop on my toes without feeling a thing, so I got back on it this morning. Over the past 4+ weeks I have been doing a lot of research and have decided that I have my whole life to build up the mileage and speed, so I'm going to start it off nice and easy.

I just want to insert here that I read Marathoning for Mortals last week and loved it--it really helped me realize the necessity of taking care of your body and enjoying the sport.

The plan:

I have 2 weeks until the July 4th 5K, so I'm going to follow the couch to 5K program, but instead of taking 9 weeks I'm going to do it in 2 weeks. Each day, starting today I am going to progress through the weekly programs taking tomorrow and Thursday off to rest and then resting 1 or 2 days next week. I plan to take it really easy and if I feel that I am pushing it too much I will back up on the workouts, even if that means I run the 5K using week 3's workout :).

After the race is over I'm going to evaluate my progress and pain. If I make it through and run the entire 5K or if I do the 5K with a run\walk interval of 3 min\2 min or better I'm going to start following the 14 week Marathoning for Mortals Run\Walk a Half-Marathon schedule. If I don't feel up to it, I will start on the couch to 5k weekly workout schedule that I feel most comfortable with and follow it to a T from there and then reassess my progress and potential to follow the half marathon schedule.

Today's run:

It was a beautiful morning, sunny and 58 F. Our oldest wanted to go out with me and the rest decided they didn't want to be left behind, so with one in the stroller and the others bounding along beside, I headed out the door. We did a 5 minute warm up walk and then started our 1 min/ 1.5 min run/walk intervals down the jogging path. After 10 minutes (we hooked the Garmin Colorado to the stroller for our time and distance tracker) we turned about and headed back. It was a lot of fun, everyone kept up and enjoyed themselves with no incident (more or less). After the clock hit 20 min we stopped tracking our distance and times and walked the rest of the way home for our cool down. It is always more fun to be out with others than alone and the best there is no one better to be out with than the kids! Hope they will be up for it on Wed.

D@#$ near broke it off!

I visited the podiatrist today, very friendly practice, to have a closer look at the foot pain and swelling. This was my first time seeing a podiatrist, so I wasn't sure what to expect. In the visit went well, the Dr. asked about the pain, pressed in a few spots to see how my pain was, and used a tuning fork to vibrate individual bones (ankles and metatarsals) to check for pain. There wasn't any pain with the tuning fork, which he said would be all but conclusive evidence of a stress fracture, but he wanted x-rays just in case. He figured that the symptoms in the left foot were from me favoring the right foot so we only took images of the right foot and ankle.

The assistant stepped me through the x-ray routine and took me back to the examination room. A few minutes later the Dr. was back. He pulled up the images on the computer and we looked at them together. The Ankles were fine, but when he increased adjusted the noise reduction on the film we could see a slight, very slight line across the second metatarsal. Yup, a stress fraction, but a very minor one. It was kind of weird when he announced this to me, he almost looked at me accusingly, like I had sinned or something. Anyway, no need for a boot, just be nice to it for a few more weeks (looking back at when the pain began I must be in week 2 now) and it will heal.

This really sucks, but it is a good lesson for me, I should still have time for the 5k I'm signed up for and it has helped me realize that I need to take it easier. I have Marathoning for Mortals on hold at the library (it is due back today) so I have vowed to read it and stick to the training schedule as suggested and if my feet start telling me that I'm going too hard, I'll back off even more.

Still nursing the balloons

I know it is been a while, but that is because it has been a while since I've ran. My feet are still swollen and there is some pain just under the outside ankle bones, so I have an appointment with the Podiatrist tomorrow.

In the meantime, I'm working on constructing my huaraches. They arrived on the Monday the 1st and I have them cut out and the lace holes marked, but need to pick up the awls to get them finished--hopefully tonight.

(pics of huaraches here)

First 3 miler

Distance: 3 mi

Time: 43 min

Intervals run/Walk: 3/1

Wow, what a run. Today I felt it, I really did. Having heard/read that you need to pull your feet up quickly when running barefoot, I have been trying to figure it out and today I did. I headed out the door around 8:43 for my first 3 miler since running barefoot, I thought it would be too much, but glad to find out that it worked out well. I walked the first minute to get my legs warmed up and then started off at a slow pace, without trying I felt my legs high-stepping and the balls of my feet planting and almost immediately lifting off again--no sliding no pushing off, wow it felt good.

I continued my interval training with 3 minute runs followed by 1 minute walks, these walks really helped. The walks helped me recover quickly, take inventory of how my feet and body were feeling, and think about my form. around the 2 mile mark I felt some hot spots on the fourth toe on the right foot (same spot that had bled the other day, forgot to wear a band aid) and one on the fifth (pinkie toe) of my left foot. I couldn't understand why I was putting so much weight on the outside of my feet when I couldn't feel anything like that at the beginning of my run. I tried a few things with my hips and bending my knees more, but I could still feel my weight working on the outside of my foot. I decided to make sure I was fully relaxed and that everything was in alignment, when I got to my knees I found that they were flared a bit, so I pulled them in together so they were pointed forward over my toes and guess what--the weight instantly transferred away from the outside of my foot and I felt the natural form that had surprised me at the beginning of my run. I was too late of course, I had small sores on those two toes, but at least I know how to avoid it for now on!

Another thing I discovered that was really cool, is what everyone means by following your hips. This was part of the natural feeling I had with this run, I found that if I moved my hips forward I would automatically accelerate without having to push off with my feet, kinda neat. I plan to toy with this a bit more on my next runs to see where my hips should line up for optimal comfort.

Oh and the swelling has gone down, but has not subsided completely yet. It may not be the Zyetec, I'm leaning toward extensor tendinitis. I'm goin gto start icing tonight, stretching the calf muscles, and not run for a few days.

Their like balloons, okay not that bad

Taking the day off. Last night I noticed that my feet, mainly my right foot, were swollen. This concerned me. At first I thought it was in reaction to the abrasion on my toe from this morning (infection would not be good), so I put a new band aid on with some triple antibacterial creme. The toe feels fine, so I don't think it is infected. So why the swelling? I did a little research and found others that have had swelling after running (shod or unshod, doesn't make a difference), so kicked them up and got some rest.

Today they are still swollen, feel tight in my shoes. I'll do some more reading, soak and ice them tonight. 

We'll see, I want to get out for a good run in the morning so here's to hoping. I'll update this post if I find out more about swelling.

Okay, after reviewing my day yesterday I remembered that I took Zyrtec for my allergies for the first time. A little searching and there it is, one of the rare side effects of Zyrtec are swollen feet and lower legs. Well, time to ditch the Zyrtec and take it easy as the swelling subsides.

Caught red toed

Distance: 2 mi
Time: 28
Intervals run/Walk: 3/1

It is a good thing I wasn't fleeing the scene of a crime, because I left an obvious and painful trail all the way to my door stop. I stepped out this morning ready to meet the pavement and implement the wisdom imparted by my time with the stroller yesterday. Well, I can't say that I felt it as I did on the one miler, but it was better. I'm starting to think that I either need more sleep or morning runs are just not for me or maybe I'm just being a baby. Anyway, having learned my lesson I returned to my tried and true 2 mi track. I continued using the run/walk method, but with the adjustments to my times: 3 min run followed by a 1 min walk. This made the run take a significantly longer time, but I was able to keep my heart rate under control a lot more effeciently and for a longer distance.

I must have been sloppier than I had hoped, because the 4th toe on my right foot (see may 23, 2009 for pics) was throbbing again by mile marker 1.5 and my big toe on my left foot had a large blister protruting to the inside of my foot ouch. Of course the pain didn't really settle in utnil I was home trying too cool down on the driveway. It was during this cool down that I noticed that each time my right foot touched the ground and lifted up there would be a nice wet and red circle left to mark the spot, I took a look at my toe and found that where the heald (so I thought) blister had been there was a little wound pooling with blood. I quickly turned around and walked back tracked my path and found the same little circle at regular intervals all the way down the path and off into the sunrise. Now, I just wonder how many of those friendly faces that I met out on the trail and gave me confused looks as they noticed my unshod feet became even more confused or concerned as they noticed the little trail I was leaving for the hounds to follow :).

I've mentioned to my wife that I fear that I'm quickly becoming the neighborhood loon, she said that it was better than being the town drunk ;).

Oh and here is a pic:

Child like

Distance: 1 mi

Time: N/A

Intervals run/Walk: Just listened to our bodies

As I've mentioned, I am training for a 5k on July 4, well the other day one of my kids decided that they wanted to run the 1 mile race on the same day, so we went out today for our first training session. We took it easy, walking the .5 miles to the jogging path as  a warm up and then running a mile out 'n back and then walking back home as our cool down. It went really well and we had a blast doing it. 

I was pushing a jogging stroller which was very educational. I have always found it easier to run on flat ground while pushing a jogging stroller (up or down hills is another story :( ) and today I found that as the stroller helped me maintain my pace without as much effort on my part, I was able to concintrate on my form and I think I felt the beginnings of the true form--one without pushing off or twisting, just placing my feet to support me and then lifting them back up as quickly. It will be nice to see how this helps me tomorrow when I'm all on my own.

Letting the lead out

Distance: 2.86 mi

Time: 34 min

Intervals run/Walk: 5/1

So, I headed out the door for another 2 mile jont. Today was going to be my first day to implement the run/walk method. I planned to run 5 minutes followed by a 1 minute run. It was going so well, no hot spots at the one mile mark , so I course corrected and tacked on another .43 miles. By the time I had covered 2 miles I realized that it may have been a little too enthusiastic to add the extra mileage given that my form is still off and I could feel some significant hot spots. When I got home I found 2 significant blisters, one on the fourth toe on my right foot and one on the big toe of my left foot

and one on the outside of my left foot.

Now back to the experiment for the day, interval training, I really enjoyed the walk breaks, they allowed me to mole over what I was doing right and wrong as well as provide recovery time. I do feel that 5 min is too much run time between walk breaks, so I on Tuesday, my next run, I'm going to reduce the intervals to a 3/1 run/walk ratio.

Recovery and a little research

I joined the Minimalist Runner Google group (run by BareFoot Ted) to ask a few questions. The people there are awesome, after reading a few pages of their archived discussions I feel that I have a lot to look forward to as a minimalist and unshod runner. First of all it was comforting to see that most of my learning pains are completely normal and expected--the muscle aches and blisters. I have found that there are few key points I need to keep in mind:

• let my feet tell me when enough is enough - don't over do it
• take it slow and easy
• work on my form
• do intervals, the run/walk/run method

One of the members recommended Jeff Galloway's run/walk/run method. I have never done interval training, but had heard that it is great for increasing speed and distance. The method sounds perfect for my circumstances. My plan for tomorrow's run is to implement a 5 min run to 1 min walk ratio, I will use the walking time to evaluate my running form and and the running time to experiment with improvements.

Taking it easy

Distance: 2 mi

Time: 22 min

Intervals run/Walk: No

Got up and ran a gentle 2 miles. It felt great, the morning air was crisp and the morning ground was fresh, my feet felt especially sensitive during today's run and the asphalt really over stimulated my feet (I have to cross 3 streets)--I was really aware of the steps where I scuffed the ground trying to push off or by not lifting my feet quick enough, need to relax, relax, relax.

I received a click-n-ship notification from USPS about my huaraches, so I hope to have them put together and on my feet by the end of next week.

To some up how I'm feeling I would say that my calves are aching, I have had a few blisters, and my feet feel like they've been to the gym for the first time in my life (which is true), but they are all discomforts that are good and show that I'm getting stronger. And to give a bit of perspective, none of these aches compare to what I felt in my knees and arches with each step I took while running with my shoes.

I cheated

Distance: 1 mi

Time: ~10 min

Intervals run/Walk: No

I wasn't going to run today, but ended up working from home and when lunch time came around I couldn't help myself--the world outside was calling. So I gave it a quick (okay, a very slow and lumbering) go down to the jogging path and back. Yeah, not a good idea. I hadn't waited long enough since eating so I was sluggish, it was still fun and my form was a bit better. I didn't aggravate the blisters, it was either a zero sum gain or did more harm than good.

Still sold on barefooting it though, man it feels so good!

Felt the ground for the first time today

Distance: 2 mi

Time: 22 min

Intervals Run/Walk: No

After reading and rereading a plethora of information (everything I could find) about how to run barefoot (see runningbarefoot.org under 'How' and 'Beginning' for some of the best info) and scouring YouTube for any how-to-run-barefoot videos I woke up early this morning ready to head out the door and experience running the "real way" for the first time.

My plan was simple, I would keep all the info that I had learned in the back of my mind, take it easy, and simply focus on relaxing, relaxing, relaxing while listening to my feet as I worked my way to the jogging path .5 mi from the doorstep and then turn back for home (I also wore the heart rate monitor to help me keep my pace in check). Well, it wasn't quite as easy as I had hoped. Relaxing is a lot harder than it should be by any measure, my shoulders would creep up, my neck would stiffen, and my ankles would try and lock in place. I fell into a pattern of loosening my body from the head down and as I got down to my toes I would start over.

Soon I found myself approaching the jogging path and I felt that I had a good rhythm down, my body was staying relaxed more naturally now, though my right ankle had a hard time staying loose and would remain tight for the rest of the run. I ended up turning down the jogging path another .5 mi, logging a total of 2 mi for my first run. It was too much looking back on it, but it was fun. I ended up with 2 significant blisters, one on my second toe on the left foot and one on the fourth toe on the right, but they don't hurt too bad and I expected it since I need to work on my form. There are tiny and not so tiny muscles (like my calves) that are aching, but in the good way, I haven't ever used these muscles before since they've been bound up in my shoes all these years. The aches are DOMS (delayed onset muscle soreness) and will go away in a day or too leaving me stronger.

Now for the good: though I had to work at staying relaxed I have to say that I was completely sold on running barefoot, the sensation was amazing, feeling the ground, feeling my body move so naturally, feeling the bounce in my cadence, feeling the smile on my face--it was incredible!

In short: I loved it, I loved it because it felt so natural, I loved it because I could feel the ground  (grass, cement, asphalt, all of it), I loved it because my feet were cool and comfortable, and most of all I loved it because it was the first pain free run of my life!!!

First barefoot purchase

Given that I haven't tried a true barefoot run yet, it may seem a bit premature, but I went ahead and ordered a kit to construct my first pair of huaraches from BareFoot Ted's online shop. I ordered the 4mm cherry sole with glued leather top, wahoo!

I'm finally going to be a runner

Okay, Here it goes.

I started trying to become a runner about 4 years ago. I haven't been one to exercise too intensely throughout my life, so this was going to be a life changing event that would propel me into a new era of who I am. I was 26 years old, overweight and overworked. I'm going to skip a little here and fast forward through the next few years by saying that I wasn't successful ( you can skip the details and see the solution by going directly to the last 2 paragraphs).

I started out slow my first year, I strapped on my new high tech running shoes and hit the pavement at a very slow jog for distances that ranged from 1.5 - 4 miles over the summer. It was painful at first, I have flat feet, so the insides of my knees would hurt with each step and by the end of the run my arch would start to blister as it rubbed on the super high tech support built into the soles of my injury preventing, reflective, gel filled runners. I chalked it up to my inexperience and kept at it. My heart rate monitor was my guide, it told me when I could speed up and when I needed to slow down or even stop along the beaten path. As I said, this didn't end well, a few months past and I had developed runners knee, the experienced trainer at my local running store told me that my quads were weaker than my hamstring so my knee was suffering, he sold me some really expensive pills, 2 knee bands, and sent me on my way. I spent the rest of the year in recovery. 

Here is another fast forward, a few more years of the same (can skip to the last 2 paragraphs). Summer would come I would start running, each step hurt and each summer ended with knee issues. Last year was the last straw. I was bound and determined to be ready for the summer so that my knees and feet could enjoy running as much as the rest of me did. So in December 2007 I started a total body make over. I jumped on the P90X wave, changed my eating habits, and worked my tail off. By summer I was 20 pounds lighter, had lost 30 pounds of fat, and felt better than I had ever felt in my life! I was convinced that this was it, I would top off my physical achievements by starting down the road to becoming a successful runner. Ha, that was my knees, not me, they had the last laugh. I trained for a the fourth of July 5K, though my feet and knees still hurt with each step, it wasn't the same I felt stronger and healthier--I could bare the pain. I was able to build up my mileage to 8 miles on my long runs. I ran the 5k and continued my training after. Around the beginning of August is when it happened. I started to feel a sharp pain on the side of my knees, a new sensation that wasn't good at all! The days after my runs were agony especially walking down stairs. I decided to do a little research and found that I had IT Band issues and that I needed to fix it now!!! 

So that is how last year ended, the same as each and every year before, my physical fitness had no affect on my ability to run injury free. I was really upset at this point and hated to come to the conclusion that, though everyone else I knew was, I wasn't made for running. 

WRONG!!!!

This brings us up to date. I had a very busy year and have gained back some of the lbs lost and my heart isn't as strong has it had been. So I jumped back on my work out and diet regimen a few weeks ago and am feeling great, though sluggish still. As I looked to this summer I had a nagging to get running again, though I knew it would hurt and end in failure, I figured that I would give it a try in a few weeks after giving my body time to get stronger and more agile. During these first few weeks before I started running again, I started thinking a bit about my technique and form. These thoughts lead me to do some research online and I came across a lot of good information that I looked forward to implementing (stretches, training schedules, etc). One of my friends is a chiropractor who has recently become certified in building custom orthopedics, so I figured I'd give him a call and get some built to help support my arches (kind of a funny thought when you consider the implications of supporting a structure used for its effectiveness as a supporting structure). The real answer came one morning when I was listening to the radio on my way to work, a local radio show was going to interview an author of a new book called Born To Run and the quick description spoke about these Indians in Mexico that run with sandals, wait, they don't just run in sandals they run over 100 miles in sandals and well into their 50s. I was hooked, I didn't have time to listen to the podcast for a few days, so I researched the author and related information and came across this revolutionary idea, we aren't meant to run comfortably in high tech shoes (maybe I am normal after all), we were built to run barefoot. This information was incredible and simply made sense to me, I have a few kids and love to wear flip flops, well, each time I have to run after one of the kids I have to slip off the thongs and take off barefoot and it has always felt good to do so. 

So, this blog exists to give me a place to log my journey to becoming a runner for the first time. And, in the end, I hope it gives good empirical evidence for the benefits of running barefoot, not as a converted experienced runner, but as a beginner.