Remembering the 100-up

The Once and Future Way to Run (NY Times Video)

A while ago I blogged about the 100-up exercise which I did for a fortnight or so, and then stopped.  I did find though that in my shod runs I was incorporating the arm movements of the 100-up, which seemed to improve my cadence and foot landing.

I noticed on my barefoot run today that when I go over the really rough pavement (only 30 metres or so) at the end of my road, I instinctively return to the 100-up arm movements, as they seem to counterbalance my footfall and make it lighter and swifter, and therefore less uncomfortable on that gravelly section.

At the halfway mark today (0.25 miles) I began to stop focusing on 'relax, relax, relax, cadence, stones, glass, people seeing me' and all the other things that fill my mind when I've been running barefoot, and I started to look further ahead, properly relax into the run, and think about technique as a gentle, fluid motion.  I think it started to fall into place.  It wasn't quite a Eureka moment, but it was definitely an 'ah, this is how it's supposed to be'.

The pPlan for next week is to concentrate on barefoot only, just short distances, with rest days between.  This will stop shod running interfering with technique (if indeed it is).

My cautionary words today though are to keep an eye on my big toe (right foot), which feels a little achey in the bones.  When I prod it or wiggle it there's nothing to find, but when I take the first few steps after sitting, it just doesn't feel quite right.  I need to watch that.

Half a mile and counting

Today I ran half a mile in bare feet.  I haven't done any barefoot running for a week, but last night I was reading an online magazine from Barefoot Running UK (look for the magazine which is quite a good read) and it inspired me to get out and build on last week's efforts.

I'm getting braver!  Today it was almost 11am when I ran (I failed to sneak out before everyone was up).  The window cleaner spotted me, as did a man and his son who got out of their car and looked curiously at my feet, and another runner who passed me in the opposite direction.  I even stopped and had a chat with the postman, who said that he's seen many people out running, but never anyone in bare feet.

No soreness - although the section of pavement about 200 metres from the house is seriously gravelly and rough, so it's a great reminder of the required technique.  I even took great pleasure in running through a small puddle which felt lovely and cool on my warm, tingly feet.

There's no pain where I had my stress fracture when I'm running in bare feet (in fact, there's more when I'm wearing my trainers), but I am still being uber careful.  Relax, relax, relax, bend the knees and keep that cadence up!

Easter build up

Ok, I'm off work for the Easter hols.  I'm planning to run about 15 miles this week, and I'm really hoping that I can build up my barefoot running to about a mile by the end of the fortnight (though I'll be happy with about 3/4 mile).

2 miles shod today, followed by 0.4 miles in bare feet.  More people have seen me out, and the more that know I'm just a little bit mad, the easier it gets.  Today, it was the old lady with the dog, who was very concerned about the welfare of my feet and quizzed me about cuts and other dangers.  I chatted to her for a few seconds and continued on my way.

Three weeks ago I told my next door neighbour that she might see me out in bare feet.  The following week another neighbour saw me out without shoes, and reported this odd nugget of information back to my next door neighbour, who in turn reported that yes, I have been running in bare feet, and that it's supposed to be good for my form.  Apparently this news was met with a "she must be mad" look.

I quite like it - and the more people that see me, the less of a surprise it will be to everyone.

I do wonder sometimes why I'm still persuing this - after all, I did have to take six weeks out after my stress fracture, which - although it was in VFFs - was as a direct result of this weird obsession with minimalist running.  Maybe it's just a fad, but it does feel really nice running without shoes on - a bit scary, but oddly pleasant.  And once I've mastered the technique (if you ever really can), I'll make use of my VFFs again.

Mad woman on the bridge

Ran a lovely 6.3 miles today across the Old Severn Bridge. It's a bit noisy with the cars hurtling past on one side, but on the other side it's uninterrupted views up the River Severn.

Having said that, I spent most of the time deciding which stretch of path I might do barefoot on the way back. Most of it was fairly smooth tarmac but with a healthy spattering of gravel.  Chose the spot I thought would be best. My feet would not be visible from passing cars, and I wanted to avoid a downhill incline as I think that would be harder on the feet.

On the return leg, I paused at said spot. Looked at my feet, checked there were no cyclists approaching, and promptly bottled it! What if CCTV picked me up and saw me remove my shoes on a bridge where the barriers over the edge are nothing more than waist high railings? I'm sure they would think I was a jumper and send screaming lights after me.

So I ran on in my trainers. What a wimp I am. Will I ever pluck up the courage, or should I just stick to my trainers? After all, they've served me well so far ...

A quarter of a mile

Ran to the end of the road and back this morning, barefoot.  Went out early (with hangover in tow).  I'm still trying to overcome my obsessive fear of being spotted.

Was seen by a fellow runner having a sneaky smoke at his front door though, so I made some banal comment about not having any trainers, and then a minute later made another one on my return!

Three and a half minutes of barefoot in total.

The pavement is essentially smooth but with a sprinkling of gravel stones here and there, so a few spikes to contend with.  I concentrated on relaxing, keeping a fast cadence and relaxing again.  It seemed to work - a few sharp ouches, but nothing that bothered me too much.

I ran outside!

On Friday, my OH and I went for a 5 mile run - in our trainers.

I think I've blathered on about running barefoot so much, that when we got back, he suggested we both take off our trainers and run to the end of the next street.

It's only about 300m all in, but we did it.  I felt like a naughty school girl, running outside without my shoes on.  I tried to relax and maintain a fast cadence.  Actually, it wasn't that difficult - I naturally took very small steps, and unlike when I was running in my FiveFingers, I found that my foot went down ball first, then pretty flat straight away.  This would obviously help avoid a recurrence of my stress fracture, which I believe was caused by running on my toes in my Fives.

The pavement was fairly smooth, just little bits of gravel here and there, but they didn't hurt at all.  Not sure I'd have said the same if we'd gone much further, as it gets a lot stonier further down.

So, I've achieved my first outside run in bare feet.  I've lived to tell the tale.  I'm working on building a reputation as the mad woman who runs barefoot.  It's a start.

It's not over yet!

I haven't blogged here for a while. It's not because I've given up on barefoot running - in fact, I'm still as convinced as ever that it's the way to go.

I've been doing lots of research on the subject.  I've been doing 100-ups. And every time I go for a run in my trainers, I finish it with a series of reps up and down the side of the house in my bare feet. Ok, this probably only amounts to about 100 metres in total, but it's a start.  I've also increased my cadence signficantly.  Oh - and I should mention that I obsessively analyse every part of my running route looking for potential 'quiet' places where I might eventually be brave enough to take off my trainers and try a barefoot run in public.

What I have noticed from these small but significant changes are that I don't seem to have so many aches and pains after a run (perhaps this is down to the fact that I've only done sub 4 miles for a while).  However, today I ran the furthest I've done for a while - 6.5 miles, and I felt great.  Legs felt springy, nothing really hurting (yet) like I'd usually feel after 6 miles.  The only niggle I've got is around my ankle joints - they just feel a little tired and well-exercised.  I'm convinced this is down to my increased cadence and gentler footfall.  I've also noticed that I'm much faster running downhill - I think I'm losing that 'braking' effect from not having my knees bent enough.

Hopefully, as the weather improves, and more people are out and about in sandals and flip flops I'll feel confident enough to actually run down my road without shoes.  For now, I'll hang on to my secret squirrel technique, lurking between houses and scouring quiet country lanes!