Training June 15 - 21, 2009

I had a moderate workout week this past week.  Considering the extra work at camp for a couple of days, I can't complain.  President's Cup 5K on Monday night resulted in my fastest 5K since July of 2005!  Bike ride yesterday on old rain bike had a decent speed considering what I was riding, and was mostly big-ring.

Yep - I'm Insane

"Dad, we saw you running before, on the way home," said my 11 year-old daughter.

She had been in the car, with my wife and son, on the way back from a store.

"Where?" I asked.

"On Greenbrook Road."

"How come I didn't see you? Which way was I going?"

"Towards home."

So they came up from behind me while I was concentrating on the road surface to avoid stepping on small pebbles and random road scree, which has been worse than Jersey-normal because of the huge amounts of rain we have been experiencing for two weeks.

"How come you didn't wave out the window and beep?"

"Because you're insane," my 15 year-old son chimed in.

"Why do you say that?" I asked.

"Because you were barefoot and wearing short shorts and running in the rain," he answered.  And he is a developing runner and he goes barefoot a lot - but not when he runs.

"I see - and you make it a practice to not beep at insane people?" I asked rhetorically...

I proceeded to explain how they should not conclude I was crazy.  That instead they should be impressed with my abilities. I told them that what I was doing took an extremely high level of skill, concentration, core strength, posture & balance - not to mention the fitness to keep this up for an hour and a half....
But it fell on deaf ears as they were back concentrating on the X-Box.

Alive & Well & Fast As Hell

The full account of making some stupid dangerous moves on my bike commute to work this morning:

What happened was a domino effect.  Picture a red light with a left turn lane in front of you, with lots of cars backed up at the light to go straight on a moderately busy road, Washington Avenue in Piscataway, NJ.  I usually sneak up on the right of those backed up stopped cars.  There was a truck very far to the right and I wasn't going to fit.  So I figured I would sneak up the left side and cut through the red light before it turned green - no prob, I do that illegal move all the time - it is probably safer because it keeps me out of the traffic when it starts moving - at that point I am already on the right in the shoulder and everybody sees me.  Anyway, when I make the decision to pass on the left, a school bus pulled into the left turn lane and stops, and it was squeezed close to the other lane, so I couldn't slip between, and I decided to go left of it, even though it would be turning left!  But still no prob, as long as the light would remain red.  But it didn't, or course.  It goes green, and there were hesitating oncoming cars, so I went even further left to the crosswalk, which should have been fine, except that the oncoming car waved the bus through and it began to accelerate straight into me and I saw it out of the corner of my eye and all I could do is accelerate hoping to get out of its way and I heard those kids scream as it just missed my rear wheel!...  The kids saw me but I am 100% sure the driver never did.  This is the view from the perspective of the bus driver of the intersection (Google maps with street view is amazing!)


View Larger Map

It had been raining here in NJ for two weeks, so I have been driving daily  to work.  I needed this ride and prepared hastily when I saw on TV from my bed this morning no rain in this morning's forecast. Not one clip-out and those stupid dangerous moves resulted in a new speed record for this route. In my morning haste at home, I realized I forgot my wallet this morning after I got to work, so had I been hit I would have been without ID.... But it was fun hearing those kids on that school bus scream when they thought the driver was going to t-bone me.  I guess I am both a stupid and lucky guy!

Stroke of Bad Luck! ~ Escarpment Trail Run Entry Accpted

Received my accepted entry notification this week for The Escarpment Trail Run. It reads, "Due to a stroke of bad luck, your entry has been accepted...." This will be my 5th Escarpment Trail Run, a 30K wilderness run with 10,000 feet of climbing in New York's Catskill mountains.

On July 27, 2008 I ran my 4th Escarpment Trail Run. It was my slowest at 4:48. My previous times in 2005-2007 were 4:15, 4:09, 4:41. This race has no awards, just bragging rights. But they do give out 100 miles shirts. I am not sure if this coming 5th race is considered 100 miles, or if it is going to take two more races until I earn the 100 mile shirt.

I never wrote a race report after the last time I ran Escarpment. For my legs the race was the least painful of the four. One of the reasons is it was the slowest - because I knew I had to go slow since I was running with a broken little toe on my left foot. I had broken it a few weeks before and most of the pain was gone, except when I hit it or moved it in a certain way. This course has endless rocks, so I had to run gently to protect it. The broken toe also curtailed my training, so I factored that in as I walked a lot more than I had during past races. This slower pace became both a blessing and a curse, however. Because about half way through the intense thunderstorms started. In the mountains this meant lightening strikes that were frighteningly close, and also some hale hitting my bald head. The storms continued and flooded the trails, which cooled my body and my sore little toe - that was the blessing that made this race easier on my body. But it also risked every runner's life. It is amazing how one suddenly re-discovers religion in such a situation. But with no road crossings, no shorter routes, and no buildings, there was no choice but "on-on". The severety of the storm was unprecidented. I am not exaggerating that I feared for my life - read Tony Fletcher's report for verification. Here is winner Ben Nephew's account. Until I read Ben Nephew's account, I had forgotten how dark it got as the storm brewed. It was a very scary race and I can't wait for the next one this coming July! With some luck and hopefully no broken toes as in '08, and no Achilles tendonitis, as in '07, I think I can go at least as fast as I did in '06.

Another Twitter-er

To me via Twitter:

I'm sensing a convergence on barefoot/minimal coverage running. 2 friends have reco'd "Born to Run" & 1 bought Nike Free's.

I responded:

The more you look, read & question, the more it makes sense. Unfortunately, Nike Free sucks as a "barefoot" shoe: 2 much heel lift

She responded:

Yeah, the jury's still out for my friend who bought them. I'm looking at Vibram Five Fingers.

I replied:

VFF's are raved by as best "Barefoot" shoe. Pricy tho - get fairly close to the BF technique in XC flats. & just run BF 5 min/day

" Making a (barefoot) impression" ~ A Facebook Message & My Response (after President's Cup 5K last night)

THE MESSAGE:

As I drove down Millburn Ave with my wife to the race last night, she saw you warming up and said to me "I think I saw somebody running barefoot". I looked over and said "Yeah, don't you know that he does much of his running barefoot?".

We got into the discussion of hurting the bottom of your feet on all that you find on the road. I thought I noticed your later warm up with Ray that you were wearing shoes.

I have read with great interest some of your opinions as well as some of the links about barefoot running. I especially liked the comment that bad shoe design causes so many of the injury problems. When I think of who is NOT running these days and talk to so many people with injuries, I wonder if barefoot is the way to go. How would I start to at least attempt it?

I don't know what your expectations are these days, but I thought you ran pretty well last night....

MY RESPONSE

Hey DL - I saw you warming up too. Ray and I were about 50 yards behind you heading up the hill before the race.

Yea, I switched to shoes for the race. I can simply run faster with shoes - about 15-20 seconds per mile faster. But the "barefoot" form and efficiency carries over, as long as the shoes are flats, not those over built, over hyped, overpriced trainers.

I am in my fifth summer of running barefoot - over a year it probably comes to about a third of my total mileage. In summer it is probably about 75% of my total mileage. But I worked into it slow. At first, it was just 5 minutes at a time on a well groomed soccer field. Now I can do 8 miles on pavement (probably more if I wanted) and have done 12 on pavement plus grass. And I stay as barefoot as possible when not running to support the practice.

There are tons of stuff to read about it. The two books to read are Chi Running and Born To Run. You don't actually have to run shoeless, but you can do the same technique if you get minimal flat running shoes. And train in them. I now exclusively run in cross-country flats, on and off road.

If you google BF running, there is tons. A classic place to start is here .