matt is a runner: August 2012

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:

If you look from the air, it resembles a holy cross.
At the last hill, you’re not human unless you utter ‘Holy Fu**’ under your breath.
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