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.

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

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.