Who’s in charge? Me or you?!

I’ve learnt a staggering amount about running and myself since I started running back in Aug’10. But this lesson in particular is a biggy.

It came on todays long run of 15 miles. Previously my longest run was 13.3 miles. I should have done 14 last week, but due to foot pain and exhaustion I could only manage 13. Which, is significant. I’ve been able to quiet my mind during a run before. The motivational effects of Dean Karnazes’s book Ultra Marathon Man are not to be under estimated. However, I gave the book to a friend who hadn’t read it and haven’t bought another copy since.

I know I can do 10 miles. So it was no shock that things started hurting at 10.8 miles. The inner conversation went something like this:

• Body: Your right hamstring is about to give out and your feet have had enough. You’re struggling. I don’t know how much longer you can go on.
• Mind: Wait. Who’s actually in charge here? Me or you?
• Body: Erm…
• Mind: Yes. Me, and I say we continue.
• Body: …..
• Mind: It’s a lovely afternoon for running isn’t it?
• Body: …..

And that was it. I imagined the central communication system between my mind and body to be a motorway. On the body side of the carriageway it was packed. Rush hour. Masses of messages about what body part is about to give out next. On the Mind side of the carriageway, nothing. 2am in the morning. You could hear birds cheeping.

So… what’s the difference between last weeks 13-miles-couldn’t-do-14, and todays 15? Answer: nothing. Only attitude. If anything I’d say I felt a bit more beat-up than last week. I’ve been trying to fit a kitchen at the same time, but that’s another story.

So here’s the comparison between last week and this week:

Last week’s 13 miles
		This weeks 15 miles

Not so much distance, but more loops		More adventure and getting lost

So, slower than last week, in a nutshell, but the lesson learnt was off the scale and so worth it. So… on to 16 next week!

The Holy Beast

I’ve talked previously about how running fits [or doesn’t, sometimes] into family life here.

Which is why I’m such a fan of lunchtime running at work. The impact on family/home life is minimal. Also, if you’ve got the benefit of flexi-working hours, you can also get those longer runs in. Talking of which…

In my quest for longer long runs, I’ve started upping the distance at lunchtimes. Which has made me look at alternative routes around the Cotswold countryside. Yesterdays route took in 3 smaller routes.

I name thee The Holy Beast

Two reasons:

1. If you look from the air, it resembles a holy cross.
2. At the last hill, you’re not human unless you utter ‘Holy Fu**’ under your breath.
3. It’s a beast of a run…

Here are the stats:

I’m more than happy with 9.something m/m over 11ish miles. Pace has been an issue lately, but with new found form, I seem to be able to push it more.

Don’t remember stopping for a wee half way round!? But the garmin thinks I did!

It’s like one of those cards with a blob on it and they ask what you see… First I saw a church cross, but second I saw a bird with long tail feathers.

Shoes hide issues

I went through quite a long period during summer of walking barefoot at home, and around the office in sandals when I could, to get my feet used to no support or cushioning.

When I do wear my work shoes to get to work, then walk around the office in socks, the difference in what I can feel in my feet and legs is massive. I’m so much more aware, in just the socks, of where I have tight spots in my feet and lower legs. I’d have no idea otherwise.

Back when I was running in shoes with a lot of cushioning, not only were the muscles in my lower legs not being engaged properly, but when I’d finished, I’d put on my work shoes and have no idea what the state of the whole setup was below the knee afterward either.

The truth was, certain muscles were being over used, and it wasn’t until I stretched one time, that the tibialis posterior tendons in both legs called time and gave out. They’d done far too much, but of course, I had no idea there was a problem until it was too late.

I found it. Again.

I’ve previously talked about how important running form is [christ, change the record already Matt]. And there have been many occasions where I believe I found the correct form. But it’s also worth saying that I’ve read a lot of different books on the subject, where they recommend different styles.

Since moving to Luna Sandals, I’m still looking for the [almost] barefoot form to go with them. Running through the sunny countryside this lunchtime I was doing the usual little corrections here and there trying to find what worked.

I’ll just do this… and I’ll just try that… [then] Wait a minute! This is it!

It was one of those moments where it all came togeather. It’s what Ken Bob Saxton has been trying to tell me in his book. I felt as light and easy as Anton Krupicka. As has been proven to me a lot lately, it’s easier to maintain a new form you’ve only just found, on a road rather than trail. For the most part the rest of the run was on tarmac, which was good.

On the way back I was caught up by a colleague. He said ‘Where have your shoes gone?!’ I offered my standard reply ‘They broke, and I’ve not got any money for a new pair!’

Runners World vs Experience

As soon as I started running, I wanted to read about running, talk about running, read about running kit and look at pictures of other people running. Runners World Magazine filled that void very nicely. I became a monthly subscriber.

As a regular Runners World forum user, I also talked with other runners and read their opinions on all things running. One of the comments I used to come across was people saying they’d stopped subscribing/buying Runners World long ago. Which I could never understand. What’s not to like? I particularly enjoyed the race reviews towards the back and some of the articles. However, I did find out.

After you’ve read more than say, 8 issues, it dawns on you that you’ve read that passage somewhere before. There’s a lot of content recycling going on. As you progress through your running career, you realise that there’s not much in there that the experienced runner wants to read about. Runners World magazine is heavily geared towards the beginner runner with endless articles about how to get started or loose that gut in 5 weeks. The client base turn over must be huge.

Which, eventually, brings me to something I read on the Runners World website this morning. On the front page of the website, they have a list of latest reviews. One of the categories was ‘Minimalist shoes’. As that’s the shoe category which I’m in these days, I clicked on it. I saw a pair I’d not looked at before so clicked on them [Under Armour Charge RC]. Then, right under a huge picture of the shoe, there’s the comment:

“Light, neutral midfoot strikers will love doing speed sessions in these.”

You might have guessed that this statement annoys the hell out of me. Because… everyone is a light, neutral midfoot stiker…. with no shoes. [Well, maybe with the exception of Michael Johnson. He has a very different style that seems to work for him. And what a runner.] I’ve talked previously about how form is everything. The truth is, that without the shoes, we’d all have the same form. If you ever compare the form of a barefoot runner with the form of a shod runner? Very different. You can run however you like in well cushioned shoes. But I digress. The point here is that [in my case] when I started out running, Runners World was the mecca. It had all the information I needed. However, the traditional attitudes are plain to see. If you ever watch one of the Runners World shoe reviews online, one of the favourite phrases is:

“…from heel strike…to toe off…”

Another example of a view which immediately pigeon holes every single runners form, coming from the people with, apparently, all the experience. A suggestion: Send all the Runners World employees on a barefoot training course. I will state for the record, that I use the term barefoot, really as a reference to natural running form. I am not a consistant barefoot runner, because I run in sandals most of the time, but I have done it on many occasions. You cannot run in sandals or go barefoot without the correct form.

The Two Park Challenge

Yesterday was the 3rd time I've ever been over 12 miles. The first was a training run for Bath Half Marathon, and the second WAS the Bath Half Marathon.

Inov8 Road-X 255

So how do those two runs compare with yesterday? Well the footwear choice is the biggest difference. Bath Half was back in March '12 and I was running in Inov8 Road-X 255s. Whereas now I'm running in Luna Sandals.

Luna Sandals

The other difference was how I felt during and towards the latter stages of the run. When I think back to the previous two, it was incredibly hard going. Mentally and physically. Whereas yesterday my body was tired, but my mind was much more relaxed and in control. Was this down to the additional 5 months running since then? Or just knowing that I could do the distance? Not really, looking at the mileage since then. I believe it's because of the changes to my running form which the sandals have forced upon me. It just takes less effort. Being able to say that, is a big thing.

I've also noticed that in a more traditional running shoe, the normal stresses and strains I would expect at the end of a tough run, are not there any more. The tight quads for one. Stretching them out was always a must. Yesterday however, they just took it all in their stride. No stretching required. None. This is all down to barefoot/minimalist form changes. It's amazing how much more economical I feel when running.

Here are yesterdays stats against the Feb'12 HM training run:

Splits - 5th August 2012		Splits - 12th February 2012

There was stopping from time to time, in order to get my drink from the backpack, which would explain the 11 m/m splits. But it's clear to see that in February I was quicker through the middle stages of the run. But, February's run was a month before the HM target, so I would be expecting to be in better shape then when compared to this Marathon training programme at this stage (Week 5 of the 16 week training program).

Overall I was very pleased with 12.78 miles in 2:18:01. The hot bath afterwards was sooo nice it probably rated in the top 5 best ever.
	Speed over the distance, showing drink stops

	I've nicknamed the run The Two Parks Challenge on account of the two loops of local parks through the route. I'm sure I could find a third park somewhere.
Route map showing park circuits

And finally, some shots of the sandals and feet afterwards:

Just back from 12.7 miles	Exit the footwear	These have seen about 70 miles

Showing some suntan strap marks	Soles still looking good

Minimalist DIY - The End

Previously I'd posted about modifications to my Inov8 running shoes and the results of running in them.

Well I've done 45 miles in them, and they've been slowly disintegrating:

Just like any normal running shoe

Only I cut the sole off

They run fine, but the soft foam is giving out

And getting worse

Ok up top, shot underneath! 

Totally shagged

So I sent them to the great running shoe graveyard in the sky. However, I'm now out of running shoes! So I ordered a pair of Merrell Trail Gloves and I'd long been looking at (as a temporary replacement for my Luna Sandals, which are in for repair):

Merrell Trail Glove

Then... would you believe it, the Merrells got delivered at the same time as my Luna's:

Which was very very lucky, as the Merrells were too tight across the mid-foot and my foot felt kind of rocked on the sole, indicating that I wouldn't get a flat landing. As I've said before, the gait is to be protected at all times. So I've sent them back.

Minimalist DIY - Result

Previously I'd posted about modifications to my Inov8 running shoes.


After some additional patching of the sole with spare bits of foam, I took them on an 11.3 mile run to work. Part trail, part road, I still had to avoid large puddles. However, they were absolutely fine.


This is a picture after the run:

So there are some new holes in places, but nothing I can't patch up with all the bits I had left over from the carving up of the initial sole.


The run details were as follows. The slowness of the run was mostly down to playing 6-a-side football the night before (first time in about a year), rather than the shoes. In terms of difficulty, the run was second only to the 2nd leg of a double commute to and from work. There were lots of walk breaks and the walking of inclines.

Minimalist DIY

I've got 3 pairs of running shoes:

• Invo8 Road-X 255s - entry point to minimalism
• Vibram Fivefingers Speed - sent them back. Bad stitching in the left toe join.
• Luna Sandals - In for repair

So that leaves me with the Invo8s, until I get my Luna's back. It's the 3rd week of my training programme for the Abingdon Marathon in October. I haven't used the Invo8s for some time, but I thought it would be interesting as, from the sandals, I'd learned a lot about correct form. Would I be able to maintain my new form in with a much more cushioned sole?


Initially the answer was yes, seems to be ok, but I had to concentrate. Then gradually, the shin issues I'd left behind long ago, started returning. I was able to get close to what I believed was my correct form, but I wasn't getting any feedback from my feet/legs to tell me where to correct.


With no money to buy a temporary replacement, I lay in bed wondering what to do. It was then I hit on the idea of modifying the Invo8s. Why not? I thought. If they hurt, change them.


My first idea was to cut off the black rubber sole, cut away all the white foam, and glue the sole back on again. Or, if that didn't work, get myself down to B&Q, get some cord and make my own sandals out of the soles.


The patient:

I put the kitchen knives to work:

Eventually, I ended up with this:

I've left the shoe upper as is. I've cut the foam down as close to the canvas bottom as possible. It was exposed in places, so I glued slices of foam back on where needed.


So there we have it, I've either got a pair of ultra minimalist Inov8s or some soles for a new pair of sandals. The soles aren't as flexible as I'd like, so I decided to try out the Inov8 uppers.


I took them on a 5.5 half trail/half road run at lunchtime. This is them following the run:

 They were nice to run in. Enough cushioning to take the edge off stones, but thin enough to let my foot do it's natural thing (and therefore my form). There was something going on in the last mile under the ball of my right foot. I think I need to make the foam a bit more even.


I plan to take them on an 11.3 mile run to work tomorrow morning, so that will be the real test!

Inner Core

If I had to bullet point my running career so far it would be:

• Started running in Aug '10
• All went well for 6 months
• Started to understand the benefits
• Got injured
• Spent the next 12 months learning about the injury and other injuries along the way
• Had a great start to 2012 and have kept learning

So now, one month away from the 2 year mark, things couldn't be better. I'm a completely different runner and have learnt a massive amount. Would this have come about if I hadn't got injured? Probably not. Why? Because I would have continued in the knowledge that what I was doing was OK.


There are people who are born with natural physical ability and exercise/sport comes very easy. I can tell you that at 37, I don't feel like one of those people. I missed the class on learning to run consistently. But wait? For the first 6 months I ran fine. So what's the problem? Looking back, there were a lot of niggles I was able to ignore and carry on. Eventually my body said, enough is enough. However, that fine old phrase 'What doesn't kill us makes us stronger' is very true here.


I won't come out and say that the first 6 months were easy. They were not. But it did afford me the time to understand WHY I should be running. Following that, although I'd have wished a quicker end to my injuries, they have made me learn and understand the way I should be running and the way I should use my body. If I had not had a good 6 months start to running, but got injuries straight away, would I still be running now. I'm not sure that I would.


Question 1: What single thing you control in running is the difference between success or failure? Or injury and injury-free running?
Answer: Your form. It runs the show. Without control over your form, eventually, injury will get you.


Question 2: What is the biggest component of your form?
Answer: Your core.


Which, nearly 2 years on, brings me to my latest discovery. The inner core.


Your core tends to be thought of as your abs and the connecting muscles to your pelvis. However, after some experimentation, I've discovered that, your abs at least, are not involved as much as you think. There is a set of muscles around your rib cage and behind your abs that keep you upright and stable. It's referred to as the Transversus abdominis. I think there are other muscles in the inner core group, but this is the one which feels like it does most of the work.


What work is that? Keeping your main body straight and stable, which allows the other parts of your body to flow as nature intended.


I can tell you that discovering how to feel my inner core, use it, and release the pressure on my legs and back has been a huge thing for me. It is second only to the impact on my running of going to minimal footwear. From the moment I step out the door to run, through to the moment I finish, I'm first and foremost using my inner core to run the show.

Reasons To Run

I've written about the reasons I run in the Why Running? section.


However I did catch this article, which I liked:


Why Run? on the Runners World US website.


I commented as follows:
This is a nice article. I also like point 2 from kelleyz, as this it hits the nail on the head for me: I'm a better person when I've finished a run, than when I started.
I've no idea what chemical changes go on in my mind and body during the run, but the world seems a nicer place and my own problems seem that bit easier to deal with afterwards. That said, I'd be lying if that was always the case, but hand on heart 90% of the time.
Sometimes issues that you've been putting off dealing with get thought about in my subconscious during the run, so that by the end, I have the path I need to take to deal with the issue. Which is sometimes half the battle.
Lately, I've also found that no matter how run down, irritable and generally rough I feel during a morning, a lunchtime run will turn this day around, and that so far has been 100% record. I get back to my desk feeling revitalised and happier.

The above, and the long term weight control means I'm sold, for the rest of my life. Therefore it's not so much IF any more, but when.


It's always nice to balance an argument, and to this end, let's look at one of the downsides to being a runner: Meal times.


Point 1: Let's get one thing straight first, this is not about what you eat, but as when you eat it. Being a father/family man, meal times are pretty rigid. A hungry child in our house can give you constant ear ache enquiring when tea time is (roughly 50 times every half hour). In these scenarios, suggesting the child watch TV for a bit, gives you about 4-5 minutes grace tops. Also, you don't want to eat to late in the evening, as nothing will digest before bedtime.


Point 2: If you've been a runner for a while, you work out that a run on a full stomach is not that great. Burping along the route and feeling heavy is just a no-no. You also learn that no matter how hungry you are, there is still stored energy in your muscles to see out a run.


Combining the above two points, means running can seem an anti-social event in a family sense. Coming home from work, to go straight out the door for a run when:
1. Your wife is looking forward to you helping to monitor the children
2. Your kids are looking forward to seeing you
3. Your wife and kids are going to spend most if not all of tea/dinner time without you.


This of course, is only if you weren't able to get up first thing in the morning and run, or lunchtime was too busy to fit a run in. You could always wait until tea/dinner has settled and go out at 9/10pm? Which I have done on a number of occasions. But wait... remember how you were a better person after a run? After a stressful day at work, to get a run in before being with the family is sometimes just what is required. The kids are always wanting a play fight as soon as I arrive though the door from work. Do I feel like it? No. Do I feel like it after a run? Absolutely.


So the upshot is, fitting running around a family life can be a challenge, but looked at in the right light, it can be used to the benefit of other family members.

Run Log

Date: Wed 02/05/2012

Pace/Type: Barefoot Treadmill
Distance: 2 miles
Time: 20:00

Comments: Good session, returning from a cold virus. Slowed down once with a twinge in the right ankle. After a short walk started up again and back to the same pace no problem. Swapped to skipping/cycling after 20 mins as soles got sore.

Date: Wed 04/05/2012

Pace/Type: Barefoot Treadmill
Distance: 3 miles
Time: 40:00

Comments: Some much faster barefoot running. Form felt good. Soles got sore after 25 mins, so put shoes on for the remaining 15 mins. Feels like cloud 9 putting shoes on after barefoot, but the difference is, by the time I put my shoes on, my body knows what my form should be and it's exactly the same as if I was barefoot.

Run Log

Date: Thurs 26/04/2012

Weather: Overcast. 5c.
Pace/Type: Easy
Course: Commute to work
Shoes: Invo-8 Road-X 255
Clothes: SS top. Thin wind jacket. Shorts. 
Distance: 10 miles
Time: 1:46:00
Comments: Forgot to turn the garmin on, hence only registering 8 miles.

Run Log (Double commute)

Date: Tues 24/04/2012

Weather: Overcast. 5c.
Pace/Type: Easy
Course: Commute to work
Shoes: Invo-8 Road-X 255
Clothes: SS top. Thin wind jacket. Shorts. 
Distance: 10.27 miles
Time: 1:46:43
Comments: The music went on immediately. The mind and body we not that interested for this morning. Took shoes off for two stretches of the run. 1 on smooth tarmac and the other on trail. Although weird to start with (more in the mind than anything), putting your barefoot into a muddy puddle becomes quite a nice sensation to the underside on my feet. I didn't suffer blisters following putting the shoes back on without socks (and in the case of the trail, muddy) which was good. After barefoot on the stony trail, I seemed to care less about the little stones rolling around in my shoes for the last 2.5 miles.

Date: Tues 24/04/2012

Weather: Sunny. 12c.
Pace/Type: Easy
Course: Commute from work
Shoes: Invo-8 Road-X 255
Clothes: SS top. Thin wind jacket. Shorts. 
Distance: 10.49 miles
Time: 1:52:29
Comments: I have never done 2 runs in 1 day before. So when the opportunity arose to run to work and home again, I was nervous as to whether I would blow-up during the run home. The first 2 miles were tough, although my legs worked fine, they weren't up for it. Eventually, midway through the run I discovered that the only way I was going to be able to make the distance uninjured was to take smaller steps directly under my body. Especially on the trails. From mile 9 onwards I was starting to suffer and my form was starting to resemble a shuffle, but I was able to keep going without a problem.

Run Log

Date: Fri 18/04/2012

Weather: Rain. 10c.
Pace/Type: Tempo
Course: Work 5 miler
Shoes: Invo-8 Road-X 255
Clothes: LS Top. Shorts.
Distance: 5 miles
Time: 41:07
Comments: The quickest start to a run, probably ever for me. Some very tough parts and no kick left for the finish. But a PB over this course. There are 3 gates to open and shut, Steve took these in to account with his timing, so we were in the mid 40 minute region for a consistent run.

Run Log

Date: Wed 18/04/2012

Weather: Overcast. 3c.
Pace/Type: Easy
Course: Commute to work
Shoes: Invo-8 Road-X 255
Clothes: SS top. Thin wind jacket. Shorts.
Distance: 10.42 miles
Time: 1:48:07
Comments: Definitely harder than Mondays run, as seen in the time. The perceived effort was a lot higher.

Run Log

Date: 16/04/2012

Weather: Clear. 1c.
Pace/Type: Easy
Course: Commute to work
Shoes: Invo-8 Road-X 255
Clothes: SS top. Thin wind jacket. Shorts.
Distance: 10.26 miles
Time: 1:42:08
Comments: Felt easier than Thursdays effort and 2 mins faster. Had energy in the tank at the end, but planning on another commute run Wednesday, so didn't spend it all.

2012 Goal #4 Completed

So #4 on my 2012 goals list was:

Run to work (10 miles) (2011 carry over)

This morning I did just that:

Date: 12/04/2012

Weather: Cloudy. 7c.
Pace/Type: Easy
Course: Commute to work
Shoes: Invo-8 Road-X 255
Clothes: SS top. Thin wind jacket. Shorts.
Distance: 10.36 miles
Time: 1:44:49
Comments: Went well, started to tire at the 8 mile mark. Put some music on which I was carrying which helped me through the last 2.5 miles.

Recent favorite runs

Some recent runs to note for various reasons

Date: 30/03/2012
Pace/Type: Tempo
Course: Lunchtime 5 mile 
Shoes: Invo-8 Road-X 255
Clothes: SS top. Shorts.
Distance: 4.91 miles
Time: 42:32
Comments: Went for a run with the lads at lunchtime. It was the first time I've been able to beat everyone back to the finish with a last mile of 6:29:6. Felt good, I was able to hold a conversation at points in the run that I've never been able to before, and had energy in the tank coming to the finish.

Date: 31/03/2012
Pace/Type: Tempo
Course:  Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: SS top. Shorts.
Distance: 4 miles
Time: 32:22
Comments: Following the success of the run above, wanted to see how fast I could do the home 4 mile route. Went well, was pleased with the time.

Date: 31/03/2012
Pace/Type: Tempo
Course:  Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: SS top. Shorts.
Distance: 4 miles
Time: 32:22
Comments: To give some perspective, I'd run 7 days in a row (first time ever), 2 days before the first run above. So I had 2 days off then did the above 2 runs. Then I thought the following day I'd go for an easy around the home route. So.. ignore the spiking at the end, I forgot to press stop! What was interesting happened at about 33 mins. I completely hit my first ever wall. Everything started hurting. It wasn't about food or water, but about my legs had had enough. I'd found my limit. Weirdly I was pleased. I'd met a new friend, that for sure I would see again, but not someone to be afraid of.