tag:blogger.com,1999:blog-67328849144753431552024-03-05T11:28:33.000-08:00In TrainingA simple experiment in blogging about things that affect my life as an Athletic Trainer (field of sportsmedicine) and as an athlete training for marathons and triathlons.LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.comBlogger33125tag:blogger.com,1999:blog-6732884914475343155.post-86953325350815724792013-03-14T18:11:00.002-07:002013-03-14T20:04:03.480-07:00I'm leaving...Thank you everyone who has been following me on here, but I am no longer going to be posting on this site. A couple of years ago I tried wordpress to compare it with blogspot and see which I liked better. I posted everything at both sites to see which I prefered. It was a tough decision and one obviously I took my time making. But I finally decided that wordpress is a better fit for me. I hope you'll forgive me and visit/follow my blog at <a href="http://ironmanlongrunr.wordpress.com/">IronmanLongRunR.wordpress.com</a>. Thank you again!<br />
Some of my recent posts there:<br />
<br />
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: transparent; border: 0px; color: black; font-size: small; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><a href="http://ironmanlongrunr.wordpress.com/2013/02/26/whole-grain-steak-veggie-delight/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Whole Grain, Steak & Veggie Delight">Whole Grain, Steak & Veggie Delight</a></span></h2>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/02/27/protecting-the-safety-of-our-youth/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Protecting the Safety of Our Youth"><span style="color: black; font-size: small;">Protecting the Safety of Our Youth</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/02/28/huff-50k-2012-back-in-snow-my-return/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Huff 50k 2012: Back in the Snow, My Return…"><span style="color: black; font-size: small;">Huff 50k 2012: Back in the Snow, My Return…</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/01/national-athletic-training-month-2013-every-body-needs-an-athletic-trainer/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to National Athletic Training Month 2013: Every Body Needs an Athletic Trainer"><span style="color: black; font-size: small;">National Athletic Training Month 2013: Every Body Needs an Athletic Trainer</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/02/athletic-trainers-are-trained-and-ready-for-medical-emergencies/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainers Are Trained And Ready For Medical Emergencies"><span style="color: black; font-size: small;">Athletic Trainers Are Trained And Ready For Medical Emergencies</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/03/athletic-trainers-help-prevent-injuries/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainers Help Prevent Injuries"><span style="color: black; font-size: small;">Athletic Trainers Help Prevent Injuries</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/04/athletic-trainers-are-not-trainers/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainers are NOT Trainers"><span style="color: black; font-size: small;">Athletic Trainers are NOT Trainers</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/05/athletic-trainers-are-highly-trained-concussion-professionals/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainers Are Highly Trained Concussion Professionals"><span style="color: black; font-size: small;">Athletic Trainers Are Highly Trained Concussion Professionals</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/06/i-am-an-athletic-trainer/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to I AM an Athletic Trainer"><span style="color: black; font-size: small;">I AM an Athletic Trainer</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/07/athletic-trainers-its-time-to-step-up/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainers, It’s Time to Step Up"><span style="color: black; font-size: small;">Athletic Trainers, It’s Time to Step Up</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/08/athletic-trainers-never-give-up-on-safety/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainers Never Give Up On Safety"><span style="color: black; font-size: small;">Athletic Trainers Never Give Up On Safety</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/08/easy-quick-nutritious-and-delicious-brunch/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Easy, Quick, Nutritious, and Delicious Brunch"><span style="color: black; font-size: small;">Easy, Quick, Nutritious, and Delicious Brunch</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/09/athletic-trainers-are-rehab-experts-that-help-get-every-body-back-in-the-game/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainers Are Rehab Experts That Help Get Every Body Back In “The Game”"><span style="color: black; font-size: small;">Athletic Trainers Are Rehab Experts That Help Get Every Body Back In “The Game”</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/10/369/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to The Rewards of Athletic Training Are Many…"><span style="color: black; font-size: small;">The Rewards of Athletic Training Are Many…</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/11/an-athletic-trainers-tip-proper-cool-down-helps-prevent-injuries-and-improve-performance/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to An Athletic Trainer’s Tip: Proper Cool Down Helps Prevent Injuries And Improve Performance For Every Body"><span style="color: black; font-size: small;">An Athletic Trainer’s Tip: Proper Cool Down Helps Prevent Injuries And Improve Performance For Every Body</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/12/athletic-trainers-tip-proper-stretching-helps-every-body/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainer’s Tip: Proper Stretching Helps Every Body"><span style="color: black; font-size: small;">Athletic Trainer’s Tip: Proper Stretching Helps Every Body</span></a></h2>
</div>
<div>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: transparent; border: 0px; font-size: small; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><a href="http://ironmanlongrunr.wordpress.com/2013/03/13/an-athletic-trainers-tip-every-body-needs-to-be-good-to-the-core/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to An Athletic Trainer’s Tip: Every Body Needs to be Good to the Core">An Athletic Trainer’s Tip: Every Body Needs to be Good to the Core</a></span></h2>
<h2 class="entry-title" style="background-color: white; border: 0px; clear: both; font-family: 'Helvetica Neue', Arial, Helvetica, 'Nimbus Sans L', sans-serif; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
</h2>
<h2 class="entry-title" style="border: 0px; clear: both; line-height: 1.3em; margin: 0px; padding: 0px; vertical-align: baseline;">
<a href="http://ironmanlongrunr.wordpress.com/2013/03/14/athletic-trainers-are-educators/" rel="bookmark" style="background-color: transparent; border: 0px; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Permalink to Athletic Trainers Are Educators"><span style="color: black; font-size: small;">Athletic Trainers Are Educators</span></a></h2>
</div>
LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-27503191918232558332013-02-25T19:13:00.000-08:002013-02-26T06:16:11.969-08:00Quick & Easy Healthy Meal<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 12.0pt; line-height: 115%;">I originally started this blog to
document my journey from heel striker to forefoot runner. Along the way I
started posting about running in general, and cycling and triathlons. I also
intended (and will at some point in very near future do so) to blog about my
profession of <a href="http://www.nata.org/athletic-training">athletic training</a>.
Recently I hit upon another topic to write on that actually relates to all of
it, nutrition, more specifically cooking nutritious meals. I’ve been cooking
fairly nutritious meals for a long time and keep playing with new recipes, and
over time I’ve come to realize that many people I know are astounded by how
easy it is for me to make healthy but tasty meals. So, I’ve decided to start
sharing some of my more successful experiments with food on here.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 12.0pt; line-height: 115%;">We all know that healthy usually
means fresh, but also frozen and to avoid processed foods. But keeping fresh
foods at home means constant trips to the grocery and we don’t always have time
for that. I try to the go with frozen, but occasionally I will throw in a can
of something, as I did for this recipe.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-size: 12.0pt; line-height: 115%;">I t</span><span style="background: white; color: #333333; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Tahoma;">ook a couple of turkey Italian sausages that we had in the freezer and
lightly thawed in microwave until I could chop them up. I heated a large
skillet and dropped in the sausage to brown with about 1/2 a diced white onion
and 2 minced cloves of garlic, salt & pepper</span>.<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span class="textexposedshow"><span style="background: white; color: #333333; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Tahoma;">While that was
cooking I put 1 3/4 cups (w/ splash more) of water on to boil. Once boiling I added
in 1/4 cup <a href="http://www.farro.com/">farro</a>, 1/4 cup <a href="http://www.wisegeek.com/what-is-bulgur.htm">bulger wheat</a>, 1/4 cup <a href="http://www.cookingquinoa.net/what-is-quinoa">quinoa</a>, and about 1/4
cup of whole wheat spaghetti broken into ~1" pieces. (water ratio on
grains: farro 3:1, bulger wheat 2:1, quinoa 2:1, and the splash was for pasta
(needed more)).</span></span><span style="background: white; color: #333333; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Tahoma;"><br />
<span class="textexposedshow">Once sausage was cooked I added can of diced tomatoes
(with liquid), 1/2 cup frozen peas, 1/4 cup of <a href="http://www.living-foods.com/articles/chia.html">chia</a>, cayenne pepper,
dried oregano, dried basil (prefer fresh herbs, but go with what you have...),
and more salt & pepper.</span><br />
<span class="textexposedshow">When grain/pasta mixture had absorbed all the water
I added it with some additional water (about 1/2 cup as grain was a little too
al dente) into the sausage, onion, tomato, pea mixture and let simmer for a few
minutes until water was absorbed and grain done.</span><br />
<span class="textexposedshow">I served with a topping of fresh grated parmesan
cheese. It was quite yummy. Sorry I didn't get a pic to share (camera/phone
temporarily out of order). From start to finish took about 25min and there was enough
food to serve four.</span> Nutritious, delicious, easy and quick, what’s not to
like?<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span class="textexposedshow"><span style="background: white; color: #333333; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Tahoma;">**(the grains
chosen were partially for flavor but also because they had about the same
cooking time as the spaghetti so it would all be done at the same time)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span class="textexposedshow"><span style="background: white; color: #333333; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Tahoma;">**(regular Italian sausage,
or about ½-2/3 pound of ground meat could be substituted for turkey Italian
sausage)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #444444; font-family: "Georgia","serif";">Don't forget, March is <a href="http://www.nata.org/national-athletic-training-month">National Athletic
Training Month</a>: Every Body Needs An Athletic Trainer. (posts about
#NATM2013 coming soon!)</span><span style="font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></div>
LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-54438814158189763262012-10-16T12:22:00.000-07:002012-10-16T15:27:03.543-07:00Trail Running 101: How Not to Trail Run<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6BonIb_PYHs8jcVGkirEkZEohrHPemHFqSDrmay1uQavAxouj-qmyO6WC2Pse_Fya6sPt9v5yD5PjsSnFS5cIxXoOEueVAXP7ycYIFkXh-lcHGKPJKmm2tNm5JVCV7dSkzkI10jj3DA/s1600/Appalachian_Trail_sign.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp6BonIb_PYHs8jcVGkirEkZEohrHPemHFqSDrmay1uQavAxouj-qmyO6WC2Pse_Fya6sPt9v5yD5PjsSnFS5cIxXoOEueVAXP7ycYIFkXh-lcHGKPJKmm2tNm5JVCV7dSkzkI10jj3DA/s200/Appalachian_Trail_sign.jpg" width="150" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">I've been hitting the trails
my whole life and running for over 35 years, and running trails for over 30
years. I've gained a lot of experience over the years and I pretty well qualify
as above average when it comes not just to running, but to running trails.
There isn't much I haven't encountered or dealt with, yet I recently received a
reminder that I'm not perfect.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">A friend of mine recently
completed his first Ironman (140.6, the real deal) and is looking for his next
challenge. This summer he also read Scott Jureck's book "Eat to Run",
and he is now looking to do his first ultra with a long range goal of running a
100+ mile ultra some day. He knows I've done three 50k's and am looking to do a
50 mile within the next year. So, he invited me along when he planned to do his
first 50k. Unfortunately the race was already closed, but undeterred he decided
we should just do a 30 mile trail run in its stead. I agreed and less than two
weeks later we inked in to run.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">He got online and started
looking at a trail and figuring out logistics. He quickly decided on the
Appalachian Trail and found a place where we could start which would have us
hitting a gas station 5 miles later, and a place to park his car with supplies
5 miles beyond that. The plan was to drop off his car and take my truck back to
start point. We were to run 15 miles out (15.6 actually, he wanted 50k) and
then turn back. With the gas station and his car we would have "aid
stations" at 5, 10, 20, and 25 mile marks. Everything sounded perfect,
except one teeny, tiny, thing. Neither one of us had ever seen the section of
trail we were going to run.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">Morning of the run came and
he drove over to my house. I then followed him through the narrow, winding mountain
roads to where we were going to drop his car. It was still dark and we didn't
know exact spot where trail intersected road. After driving a while and knowing
that we were getting close we found the spot where a trail hit the road and
parked his car. I dropped off my supplies in his car, conferred with him about
what he had and then we headed to out start area. By the time we got to our
start point it was light enough for us to begin, so we geared up and set out.<o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWaJATtTBLzAduF8eK1vKtNIO5icE597vCyzbFVg6-bGBRw9LwjGhiHgtW4A9y6T94E4vUgRdUDeLDYHQFlokSOwpqdRSVydpgSoH57M9tM2qrTfV6QmsLZFo-_bYzqi6FMyblIdadIrc/s1600/view.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWaJATtTBLzAduF8eK1vKtNIO5icE597vCyzbFVg6-bGBRw9LwjGhiHgtW4A9y6T94E4vUgRdUDeLDYHQFlokSOwpqdRSVydpgSoH57M9tM2qrTfV6QmsLZFo-_bYzqi6FMyblIdadIrc/s200/view.jpg" width="200" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">I have to admit, that despite
his having a fairly well thought out plan and course I did have some
apprehensions. The first and foremost was the terrain that we would face. I
didn't care about the ascents and descents, I knew they'd be there and they'd
be long and steep, I was concerned about the trail itself. I had some fear that
trail could be so rocky that running could be virtually impossible. In
addition, we had a lot of rain recently, and who knows what that could have
done to the trails.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">Anyway, after putting on our camelbacks, off we went. We had
about 100 yards on the road until we hit the trail, and were quickly there.
Unfortunately, one of my fears was already showing its ugly head. The trail was
immediately too rocky to run. The trail was nothing but rocks, some loose, some
not, some suspect, but not runable. In all fairness, it was also a very steep
climb that we may have walked anyway to save our legs for the run ahead. We
slogged our way to the top, and got some sketchy, but runable trail and took
off.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">Back in the early spring I
started developing some problems with my right hip. I went through bouts of
better and worse through the rest of the spring, all of the summer and into the
start of the fall. I was starting to feel better, but going into the run I was
concerned it may not hold up, and within first mile I found out that it
wouldn't. Our first downhill I slipped and came down hard on the heel of that
same leg. I immediately felt a sharp, searing pain in my hip, and quickly lost
strength in that hip. I could run, with little pain, but I wasn't able to lift
knee of that leg as high, and that would quickly prove a problem. <o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz4JH3DTt2TzCi9wGE5JC_13bdzYlXRb0Qxec_LI9sOcXEdYawJRKzNv3dSKusdlPZchfQ6RyYIx6zVK_s-VdrVL1ojF7lZYXipa6TC82J3M4K6XtnDN4Pi-1ne01QYcwef2xgrTrE8PI/s1600/dork.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz4JH3DTt2TzCi9wGE5JC_13bdzYlXRb0Qxec_LI9sOcXEdYawJRKzNv3dSKusdlPZchfQ6RyYIx6zVK_s-VdrVL1ojF7lZYXipa6TC82J3M4K6XtnDN4Pi-1ne01QYcwef2xgrTrE8PI/s200/dork.jpg" width="200" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">The trail continued to be
very rocky, and impossible to run in many places. It got to the point where we
were desperate to run and we were running every possible opportunity. Unfortunately,
since I was having trouble lifting my right leg, I was catching more and more
rocks and roots with my toes and aggravating the hip further. I could have
turned back, but I'm not that smart and it goes against my deepest beliefs,
keep running until you can't.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">After over an hour of running
we reached the gas station that marked the five mile point in the run. We
stopped for a few minutes while Doug (Jr as I refer to him) got something to
eat. We both grabbed a quick drink as well and continued on.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">The trail didn’t get any easier,
and if anything actually got harder. The footing was horrible and we had some
pretty steep ascents and descents. It resulted in us doing a lot of walking and
slow jogging, but when we hit a decent stretch of trail Jr would take off. I
did my best to hold on to him during those stretches. For the most part I was
holding close to him, but it got harder and harder to do with each passing
mile. I found myself focusing on just making it to the 10 mile mark and his
car. I wasn’t going to quit, but I couldn’t look any further ahead than that
point, or I would start the negative downward spiral mentally. <o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhobnaENQMSgzwuVgsXWH_dqpKH9H7BoVYqKpH0G4hJlZQBPcmhTg9xtZTOy15I1PcYfSQvh4b0Dr5BMvQHOt1ZBFl6J8jQJv5M7d-vgoDS5yQ9V3aDYrmBm7drpAsp9o4wrx75fXJSA1g/s1600/tree.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhobnaENQMSgzwuVgsXWH_dqpKH9H7BoVYqKpH0G4hJlZQBPcmhTg9xtZTOy15I1PcYfSQvh4b0Dr5BMvQHOt1ZBFl6J8jQJv5M7d-vgoDS5yQ9V3aDYrmBm7drpAsp9o4wrx75fXJSA1g/s200/tree.jpg" width="200" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">Almost two hours after
leaving the gas station we finally reached the road where Jr had parked his
car. Unfortunately, the trail didn’t cross the road where we thought it did,
but it was close enough. We only had about 100 yards on the road to get to his
car, where we pulled out our stash of food and drink. While refueling we
discussed how long it had taken for us to reach that point, how far we had left
to go, and terrain that we would most likely encounter. We quickly came to
realization that instead of the 6-7 hour run we had thought we were going to
do, that it was more likely going to be well over 10 hours. This was more time
than either of us really wanted to put into the run, and to my relief, Jr
agreed that we should turn back.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">A few more minutes of rest,
food, drink and foam roller and we started back the way we came. I had
tightened up pretty good during that stop and really started to struggle to
keep up. Jr was running strong, and now that he knew we weren’t going 30 miles,
but rather only 20 miles which he’d done before (though not on trails), he
started pushing the pace. I was struggling to lift my right foot enough to
clear the rocks and roots so I wouldn’t trip or injure him further. As a
result, I wasn’t paying as much attention as I should have been on where I was
stepping with my left foot. I was only concerned with getting enough lift with
my right.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">About 2 ½- 3 miles into the
return I paid the price for my inattention to my footing. As I was swinging my
left leg through I smashed my pinky toe into a large rock, and the momentum of
my foot and leg kept them traveling forward. Unfortunately my pinky toe
remained with the rock (remember, I wear Vibram Five Fingers). The toe was
forcefully ripped to the side and I felt an immediate sharp burning pain sear
through my foot. I’ve stubbed many a toe over the years, and some of them very
hard, but I knew instantly that this wasn’t a stub. It was broken. Plain and
simple, there was no doubt in my mind, I broke my toe.<o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLeiSpHaQAoyqVxIyJDrWJ3AhVID1yNv21f3WK__9yLI9TK0-SHBmaqWlhN_84wGYpsgPyqa9O-88gQUjy2xlQt5vl-tHHVeI3FUFA0ERtdv-SLPcr_WkUg0IB42SnlUIdJKSP0HFAWbQ/s1600/2012-10-01_11-36-19_515.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLeiSpHaQAoyqVxIyJDrWJ3AhVID1yNv21f3WK__9yLI9TK0-SHBmaqWlhN_84wGYpsgPyqa9O-88gQUjy2xlQt5vl-tHHVeI3FUFA0ERtdv-SLPcr_WkUg0IB42SnlUIdJKSP0HFAWbQ/s200/2012-10-01_11-36-19_515.jpg" width="200" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">Despite the quick eruption of
pain in my left foot, and the shout of pain that escaped me, I kept running. Jr
heard me, glanced back, saw that I was still running and so he continued on not
knowing what I just did. We still had over 7 – 7 ½ miles left to get back to my
truck. I could have stopped and turned back for Jr’s car, but we had already
shortened the run, I didn’t want to totally kill it for him, so I kept running.
<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">The rest of the run was just
a painful blur. I could no longer push off on my left foot, and could lift my
right. This resulted in me catching my right foot more and more often on roots
and rocks. Each time that I did so, the hip got a little bit worse. And,
because of how rocky the trail was, I kept banging and catching my broken toe
on other roots and rocks, most of which with healthy toe wouldn’t have been
that bad, but were now causing me a good deal of pain. After what seemed an
eternity to me, we reached the gas station again, which meant only 5 remaining
miles to run. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">We both got something to eat
and drink while we were at the gas station. Jr inquired about my hip, and I
told him it hurt, but I’d make it. I decided not to tell him about the toe just
yet. I didn’t want him to try getting me to stay at the gas station while he
went for truck, or to cause him to quit the run. It is just a pinky toe after
all, and though it was painful, and I could tell very swollen, it wasn’t going
to kill me. I’d been struggling to keep within visual range of him on the good
sections of trail, and was taking some risks to try and catch back up on the
bad, but I thought I could make the remaining distance without slowing him too
much. So when he was ready to run again, so was I.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">Not really much to say about
the remaining 5 miles beyond that it got harder and harder for me and I kept
falling further and further back. He started waiting for me at start of each of
the bad sections and once I caught up, he’d start off again. Finally, with about
1 ½ miles left I confessed what had happened to my toe after he’d had a lengthy
wait for me to catch up to him. I told him to go ahead and I’d be along as soon
after him as I could. He refused to go and kept waiting for me, and so we very
slowly covered the remaining distance. When we got back to road that my truck
was parked on, he smoothly accelerated down the road the short distance to the
truck. I was able to run a slow hobble behind him.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">On the day mistakes were
made, but things were also done right. It is always good to either scout the
trail you plan to run, or get a good description from someone who knows. You
can head into it blind, but may find yourself doing very little running as we
did. Also, I probably shouldn't have attmepted anything like that until I knew
my hip was fully recovered and healed. Trail running is much more strenuous
than running on roads. However, we were smart enough to run with a partner in case
something happened. Jr had done an excellent job of figuring out logistics for
keeping us fueled and hydrated. We had our cell phones with us, and we were
smart enough to turn back (well, at least Jr was) when we knew trail was going
to be too much for us to do the distance we had planned.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;">After the run, instead of
letting me lick my wounds, my <a href="http://capeofdreams.wordpress.com/about/" target="_blank">wife</a> had me out digging a <a href="http://capeofdreams.wordpress.com/2012/10/12/putting-down-roots/" target="_blank">new garden</a>. Pinky toe and hip
aren't that important...</span><br />
<span style="font-size: 12pt;"></span><br />
<span style="font-size: 12pt;">Oh, and thanks to Doug, aka Jr, whose pictures I stole for the post...<br />
<o:p></o:p></span></div>
LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-29475067834173409742012-03-14T13:52:00.000-07:002012-03-14T13:52:15.132-07:00Help Promote National Athletic Training Month<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim9uSsez-oh074uamNvje6n5E6GLdkAilpSl8HmJtNdNFQf-2weRHc4V7Plcdkk-XBNf92h3e3EiKgTK8yDTV7jlLnMJ033EzhC5Jb2jZ1bxBx-LfhSGOmVa9f4ycALXuY6syBn7hw2uY/s1600/NATM_2012_final_outline_2c.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim9uSsez-oh074uamNvje6n5E6GLdkAilpSl8HmJtNdNFQf-2weRHc4V7Plcdkk-XBNf92h3e3EiKgTK8yDTV7jlLnMJ033EzhC5Jb2jZ1bxBx-LfhSGOmVa9f4ycALXuY6syBn7hw2uY/s200/NATM_2012_final_outline_2c.jpg" width="77" /></a></div>As a way to help promote and celebrate National Athletic Training Month, those of you with twitter accounts and a couple free minutes around 1pm (eastern) tomorrow, I’d love some help: Please spread the word and tweet away:<br />
District 4 NATA member Travis Gallagher, ATC, urges athletic trainers across the country to tweet about the profession on specified dates and times (see schedule below). By coordinating efforts, NATA members can make athletic training a trending topic, which will then be promoted to all in the Twitter universe. Athletic trainers <span style="text-decoration: underline;"><strong>and their friends, family, former athletes and followers</strong></span> should tweet and retweet as many times as they can at the designated dates/times using the hashtags listed below:<br />
Thursday, March 15, 2012: #ATaccomplishments #NATM Tweet at 1 p.m. eastern, 12 p.m. central, 11 a.m. mountain and 10 a.m. pacific Examples: <br />
-Hearing reporters use the proper “athletic trainer” terminology when giving injury updates #ATaccomplishments #NATM -ATs taking it upon themselves to get recognition through social media #ATaccomplishments #NATM -AEDs in every school #ATaccomplishments #NATM<br />
Thursday, March 29, 2012: #ATFavoriteMoments #NATM Tweet at 1 p.m. eastern, 12 p.m. central, 11 a.m. mountain and 10 a.m. pacific Examples: <br />
-Watching my ACL athlete return and contribute to a championship! #ATFavoriteMoments #NATM -Passing my National @BOCATC exam #ATFavoriteMoments #NATM -Having “Athletic Trainer” trend on @Twitter #ATFavoriteMoments #NATM<br />
Help spread the word by emailing, posting and tweeting about these upcoming events. Ask your co-workers, colleagues, friends, family, students and athletes to be participate to ensure a successful project. Thank you!LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-90048300873246722382012-03-01T12:53:00.002-08:002012-03-01T12:57:39.974-08:00March is National Athletic Training Month<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpSUQuGwfkzEfwPz7CyxivmQFnwzFdWcI4Hlwkqbs8o94xyerTH3OJuWsQ6q125_c6pTK9SM34PSYF_3_KnFb_6QPzVThEwJxSDHkcw3dC6w4CLrtoxL_qqCvpOT4xPTsfSrHKGHW7qKc/s1600/NATM_2012_final_outline_2c.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpSUQuGwfkzEfwPz7CyxivmQFnwzFdWcI4Hlwkqbs8o94xyerTH3OJuWsQ6q125_c6pTK9SM34PSYF_3_KnFb_6QPzVThEwJxSDHkcw3dC6w4CLrtoxL_qqCvpOT4xPTsfSrHKGHW7qKc/s200/NATM_2012_final_outline_2c.jpg" width="77" /></a></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 0pt;"><span style="font-family: Times New Roman;"><b><u><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif";">Athletic trainers save lives</span></u></b><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif";"><o:p></o:p></span></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 12pt;"><span style="color: #333333; font-family: HelveticaNeueLTStd-Roman; font-size: 10pt;">Sports injuries can be serious. Brain and spinal cord injuries and conditions such as heat illness can be life threatening if not recognized and properly handled. ATs are there to treat acute injuries on the spot. Athletes have chronic illnesses, too. People with diabetes and asthma can and do safely work and exercise, and the athletic trainer can help manage these critical health issues as they relate to physical exertion.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 0pt;"><b><u><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif";">Not all athletes wear jerseys</span></u></b><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif"; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 12pt;"><span style="color: #333333; font-family: HelveticaNeueLTStd-Roman; font-size: 10pt;">There’s an emphasis on physical activity in America and with the graying of the population, there is an increased incidence of injuries. Boomers have been and will be physically active well into their senior years. Athletic trainers work with the recreational and professional athlete. Many jobs are physically demanding. The duties of a baggage handler, dancer or soldier all require range of motion and strength and stamina, and hold the potential for musculoskeletal injuries.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 0pt;"><b><u><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif";">Athletic trainers are experts</span></u></b><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif"; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: HelveticaNeueLTStd-Roman; font-size: 10pt;">Working to prevent and treat musculoskeletal injuries and sports-related illnesses, athletic trainers offer a continuum of care unparalleled in health care. ATs are part of a team of health care professionals – they practice under the direction and in collaboration with physicians. ATs are specialists; they work with physically active people to prevent and treat injuries and conditions. ATs aren’t personal trainers, who focus solely on fitness, conditioning and performance enhancement. ATs are health care professionals.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 0pt;"><b><u><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif";">The athletic trainer is the health care system for athletes and others</span></u></b><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif"; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 12pt;"><span style="color: #333333; font-family: HelveticaNeueLTStd-Roman; font-size: 10pt;">Athletic trainers are on-site. They work with patients to avoid injuries; they’re there when injuries happen and they provide immediate care; and they rehabilitate patients after injuries or surgery. It’s a continuum of care. Athletic trainers come to the patient, not the other way around. They know their patients well because they are at the school, in the theater or on the factory floor every day.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 0pt;"><b><u><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif";">Athletic trainers take responsibility and lower risk</span></u></b><span style="color: #333333; font-family: "HelveticaNeueLTStd-Md","serif"; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin: 0in 0in 0pt;"><span style="color: #333333; font-family: HelveticaNeueLTStd-Roman; font-size: 10pt;">School administrators, athletics directors and coaches have their own jobs, which may pose a conflict of interest with athlete safety; they are not experts in managing injuries or sports-related illnesses, nor should they be responsible to do so. Handling injuries at school or at work, rather than sending the patient to the emergency department, saves money and time loss – and gets them back on their feet faster. Just as professional athletes do, recreational athletes should have access to professional athletic trainers.</span><br />
<br />
<span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 9pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">(all of the above taken from NATA PR packet)<br />
<a href="http://www.nata.org/sites/default/files/NATA_e-card_2012.pdf"><span style="color: #53637a;">http://www.nata.org/sites/default/files/NATA_e-card_2012.pdf</span></a> <br />
<a href="http://www.nata.org/sites/default/files/NATM-2011-AT-Not-Trainer.pdf"><span style="color: #53637a;">http://www.nata.org/sites/default/files/NATM-2011-AT-Not-Trainer.pdf</span></a></span></div>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-85620374255877214012011-09-24T09:06:00.000-07:002011-09-24T09:07:04.820-07:00The Push to the Edge<a data-mce-href="http://ironmanlongrunr.files.wordpress.com/2011/09/rv3-oly.jpg" href="http://ironmanlongrunr.files.wordpress.com/2011/09/rv3-oly.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" class="alignleft size-thumbnail wp-image-224" data-mce-src="http://ironmanlongrunr.files.wordpress.com/2011/09/rv3-oly.jpg?w=100" height="150" src="http://ironmanlongrunr.files.wordpress.com/2011/09/rv3-oly.jpg?w=100" title="rv3 oly" width="100" /></a>This summer I stumbled across a long lost friend, a partner, a tool. It had been many years since we'd last raced together and sadly I didn't even know it.<br />
Years ago when I first started running I quickly established myself as a front runner. I always raced better during track and cross country season then I did on my own during the summer, but either way I was a threat. During the summer I always placed top 3 in my age group and during cross country and track season if awards were given, I was usually one of the recipients.<br />
It didn't take long for me to figure out though that I ran better with a team<br />
than I did when running solo. And the more the team needed me, the better I<br />
did.<br />
Another thing I quickly learned was that the worse I felt, the better I did.<br />
Heaven help the opponents if on a day I didn't feel well or was hurt that the<br />
team really needed me to step it up because I was guaranteed to blast one out.<br />
I was the go to guy on race day and the more my team needed, the more I gave.<br />
I went on to run college cross country for a couple of years after high school.<br />
I started out my first season with a big bang, winning my first race. My team<br />
needed me and I came through. We won the meet, barely, and against the one<br />
school's second team, but it was our first victory. And our last...<br />
The following week in a much bigger meet pulled off a top 10 finish to lead my<br />
team to dead last. The next week I dropped to top 20 and we again finished dead<br />
last. My finish place declined steadily thereafter.<br />
My second, and final, college season didn't fare any better. I never placed and<br />
until the final meet of year we placed dead last. That last meet we achieved<br />
our teams lofty goal of beating someone, anyone, and finished second to last.<br />
My team didn’t really need me and I was fine with just running, but not<br />
actually racing.<br />
I continued running and racing for many years after that. Often doing well in<br />
smaller local races and always finishing in a respectable time, but never quite<br />
getting back on top of things. A few years ago I added triathlons to my race<br />
schedule with similar results. I was finishing run and tri in top 30% but not<br />
really being competitive. I was running hard, training hard, but falling short.<br />
I was good, but just not good enough.<br />
Last season a friend, much younger than me got into triathlons and I sort of<br />
became his mentor. Shortly thereafter a coworker did the same and we became<br />
friends as well and now I had two 'mentees'. They both showed promise and did<br />
well in their first seasons. Both were faster than me for very short distances,<br />
but lacked strength and experience to challenge me so far in an actual race.<br />
At the beginning of the season the youngest and newest of my mentees, Jason, convinced<br />
me and the other mentee, Doug, to do a sprint tri to kick off the season. I<br />
reluctantly signed up. I've known for years my strength is in distance, and<br />
avoid most shorter races, but decided it would be fun to go 'head to head' with<br />
them.<br />
Race day came and I found myself starting a couple of waves in front of both of<br />
them. Part of me had planned to take it easy and have fun, but once I knew they<br />
would be behind me trying to catch that all changed. I was all business by race<br />
start and pushed myself through water with everything I had. As I exited the<br />
water I pounded across the grass to transition and I was quickly out on the<br />
bike. Once I got on the road I just hammered away on the pedals and it seemed<br />
like I was back in transition in no time. I flew out of T2 and speed around the<br />
run course and before I knew it I was across the finish.<br />
<a data-mce-href="http://ironmanlongrunr.files.wordpress.com/2011/09/sleepy-hollow-sprint-2011-007.jpg" href="http://ironmanlongrunr.files.wordpress.com/2011/09/sleepy-hollow-sprint-2011-007.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" class="alignright size-thumbnail wp-image-221" data-mce-src="http://ironmanlongrunr.files.wordpress.com/2011/09/sleepy-hollow-sprint-2011-007.jpg?w=112" height="150" src="http://ironmanlongrunr.files.wordpress.com/2011/09/sleepy-hollow-sprint-2011-007.jpg?w=112" title="Sleepy Hollow Sprint 2011 007" width="112" /></a>I knew that I had a good race and thought that a possible age group award might<br />
be coming. What surprised me was that I finished 3rd overall and managed a 6:28<br />
pace on the run. I hadn't run that fast in years for any distance, much less at the end of a triathlon. I was thrilled, evidently I was finally doing something right, because I was getting faster again.<br />
The following week I had two more tri's, an olympic on Saturday and a 1/2 iron on Sunday. I went into the season with high hopes that I was going to have breakout races. Saturday I PR'd but not by as much as I had expected and Sundays race was solid, but nothing to get excited about.<br />
I was puzzled as to what happened. Yes they were longer races, but some of my<br />
new speed should still have carried over. I pondered this for a couple of weeks<br />
while I tried tweaking my training in an attempt to figure out why I had done<br />
so well one week and then just ok the next.<br />
About two weeks later I read a blog post written by a friend, Ann B, about underachieving. Something clicked on and I suddenly had a neon bulb shining on things. In high school and college I stepped up my game and pushed with all I had to help the team. Since then it was just for me and that extra push, just faded away. I still ran hard but not as hard. I pushed through pain, fatigue, cramps and more, but I hadn't really been pushing myself to the breaking point. I was willing to go there for the team, but had ceased doing it for myself.<br />
Until the sprint triathlon that is. Something about being beaten by younger and<br />
faster friends brought it back out and I pushed to the red zone and slightly<br />
beyond. I have more experience than either of my friends and currently I'm a<br />
much stronger runner and cyclist, but I know they are faster than me. They may<br />
not be able to hold the speed for long but I really thought they had enough to<br />
beat me at a sprint and I just wasn't ready to let that happen. As a result I<br />
pushed through the pain, hit a point where I thought I was all out and pushed<br />
beyond it and had a break out race. The following week I hit that same point,<br />
but didn't try to push through, I thought I was at the limit, but wasn't.<br />
<a data-mce-href="http://ironmanlongrunr.files.wordpress.com/2011/09/race-1.jpg" href="http://ironmanlongrunr.files.wordpress.com/2011/09/race-1.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" class="alignleft size-thumbnail wp-image-223" data-mce-src="http://ironmanlongrunr.files.wordpress.com/2011/09/race-1.jpg?w=100" height="150" src="http://ironmanlongrunr.files.wordpress.com/2011/09/race-1.jpg?w=100" title="race 1" width="100" /></a>The rest of the summer I had hits and misses with my performances. I pushed<br />
through that extra barrier several times, but not consistently and didn't<br />
always hold it, but I was relearning. My final Tri of the year, a couple of<br />
weeks ago, I found that push again on the run and it carried me to a 5 minute<br />
run PR.<br />
Despite finding that extra push and now knowing it is there, I still can't tap<br />
into it regularly. I can still run/ride/swim long and hard and push through the<br />
comfort zone and well into the pain, but I'm not finding that extra push that<br />
takes me into the red zone as often as I would like. Maybe part of me realizes<br />
the danger of it more than I did when I was younger. It is a point beyond pain<br />
where you know you are teetering on the edge of crash and burn and possible<br />
injury, but you ride it as long as a hard as you can. Experience helps keep you<br />
riding that razors edge without plummeting over it, but it also takes<br />
experience and a lack of fear or care about what may happen if you push too<br />
hard to get there.<br />
Pushing to the edge helped me tremendously back in high school, but it was also my downfall back then too. It took me to many wins and high placings in many races, but I went over it several times as well. I lost half of my sophomore cross country season with<br />
injury from pushing over the edge, and 2/3 of the track season that year for another injury. Junior year I managed to walk the edge without a slip, but my senior year I pushed so far over I fell into the abyss. The summer leading into my senior year I pushed it to the edge and held it. I held it through most of the season. I was on a mission. Our team had a goal of placing at the state championships and possible getting the school’s first ever win there.<br />
That senior season I PR’d week after week, and we won meet after meet. There was only one meet we didn’t win during the regular season. We then went on to win our conference, sectional championship, regional championship, and the school’s first ever semi-state<br />
championship. Unfortunately, I rode that edge too long and at regionals I felt myself sliding over, and by semi-state I went into a free fall. I still raced well in those races, but I knew I was in trouble. The legs were pure rubber and I couldn’t get them back. At the state championship, not only did we not win, and not place, we were 15<sup><span style="font-size: xx-small;">th</span></sup> out 16 and I was one of the last 10 finishers.<br />
Yeah, it takes a team to win, but an individual can bring them down. After two years of being one of the main team leaders, I had nothing in me. Unfortunately, my team mates instead of passing me as they should, most of them ended up grouped with me. A mental block made it hard for them to pass the guy that had been leading them. I yelled and<br />
encouraged and finally with ¾ of a mile to go literally grabbed one of them and<br />
shoved him in front of me and pushed him away. Finally trance broke and the all<br />
took off and left me. It was over 2 months before I got my legs back and could<br />
run with any speed or strength. The loss that day was not purely mine, and I<br />
know it now, but it was a tough price for a great season.<br />
<a data-mce-href="http://ironmanlongrunr.files.wordpress.com/2011/09/dsc_4819.jpg" href="http://ironmanlongrunr.files.wordpress.com/2011/09/dsc_4819.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" class="alignright size-thumbnail wp-image-222" data-mce-src="http://ironmanlongrunr.files.wordpress.com/2011/09/dsc_4819.jpg?w=99" height="150" src="http://ironmanlongrunr.files.wordpress.com/2011/09/dsc_4819.jpg?w=99" title="DSC_4819" width="99" /></a>Pushing yourself to the edge is what defines a true competitor. There is a big risk with each race, but a potential big payoff as well. My mind set has difficulty accepting that pro athlete that will drop out of a race, just because they are not among the leaders, but part of me knows that they do it so they aren’t risking that fall over the edge for nothing and that they will be ready for the next challenge.<br />
For me the difference between a jogger and a runner is motive and how much they push, not the pace they actually run. Joggers run up to the edge of comfort and no further. Runners push into the pain and go with it. A competitor will push a bit farther and risk injury or DNF to try and get the win.<br />
I used to know that razors edge well and I miss it. I've raced very well over the years despite losing it, but I'm getting hungry for more. Thanks to Jason and Doug pushing me<br />
and Ann for switching on the light, I think I'm on my way to regaining it. I will never win anymore championships, but this old body still has some big races left in it and I mean to find them. I’m ready to take the risk again.LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-75316205210128901262011-09-23T11:18:00.000-07:002011-09-23T11:18:32.236-07:00The Hill Not Taken<a data-mce-href="http://ironmanlongrunr.files.wordpress.com/2011/09/agony-hill-842.jpg" href="http://ironmanlongrunr.files.wordpress.com/2011/09/agony-hill-842.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" class="alignleft size-thumbnail wp-image-212" data-mce-src="http://ironmanlongrunr.files.wordpress.com/2011/09/agony-hill-842.jpg?w=110" height="150" src="http://ironmanlongrunr.files.wordpress.com/2011/09/agony-hill-842.jpg?w=110" title="agony hill 84" width="110" /></a>I've been a strong runner for years and more importantly a strong<br />
hill runner. Friends, coworkers and other runners have often asked how I became<br />
so good at running hills and what can they do become better at them. There are<br />
many answers to the second part of the question, but the answer to the first<br />
goes back many years.<br />
I started running competitively in 7th grade. I had wanted to go<br />
out for football when I got to middle school, but due to my size my parents<br />
wouldn't let me. The previous spring I had done really well at our school's<br />
field day in the mile run, so I decided to try cross country instead and fell<br />
in love with running.<br />
The two years I ran in middle I worked hard, did what coach asked,<br />
but no more. All of my team mates avoided hills whenever possible and I<br />
followed suit. Hills sucked! I hated them! They hurt and just weren't fun to<br />
run. Some of the race courses we ran had them, but why run hills repeatedly<br />
when you may only see one hill in a race. So, unless we had to run them in<br />
practice, we didn't run them.<br />
I carried this philosophy with me to high school and quickly<br />
learned that it was shared by my new team mates. We'd run the hills that coach<br />
made us run, but when we were just given a set time to run, we always avoided<br />
them, which, considering I grew up in northern Indiana, was very easy to do.<br />
I began my 9th grade season on the freshmen team but quickly moved<br />
up to the junior varsity (JV) team. At certain big meets where they had a<br />
freshmen team race, I would drop back down so we could try to win it. One of<br />
the races I did this for was the New Prairie Invitational.<br />
A week before the New Prairie Invitational the upper classmen<br />
started talking about Agony Hill. Supposedly there was this monster hill on the<br />
course that humbled seniors and ate freshmen alive. The closer we got to the<br />
meet, the more they talked about it, until we went to sleep dreaming about it.<br />
I didn't take them too seriously, these were the same guys that took us out<br />
snipe hunting at cross country camp almost two months ago, so I took what they<br />
told us with a grain of salt. I was convinced this was just another part of the<br />
initiation.<br />
Race morning we pulled up to the school in our bus. I was glued to<br />
the windows with the rest of the freshmen looking for the monster hill. But no<br />
hill was to be seen anywhere. The area around the school was flat farmland, the<br />
school property was flat and the small woods adjacent to it showed no<br />
indication of hiding a hill in it. The trees weren't tall enough and showed no<br />
increase in height anywhere. We knew we had been suckered.<br />
We got off the bus and did our warm up around the school property.<br />
We found one small "hill" that took all of 2-3 strides to get up and<br />
joked around about it being Agony Hill. We started joking around as all fear<br />
left us. After running we stretched and got ready to race.<br />
We lined up to start the race with 16 other teams, each team<br />
allowed to have 2 people on the actual line and the rest behind. We had about<br />
100 yards before a sharp right turn so it was very important to get out fast.<br />
The gun went off and I took off like a shot. I was one of the first<br />
10 to reach the turn and found myself in great position. The whole first mile<br />
was on flat, hard grass. We did have that one "hill" to run up with<br />
that we joked about, but it didn't slow things any. I don't remember that mile<br />
split, but to give you an idea how fast that course was through the first mile,<br />
as a senior I was in lead group of 8 that went through the mile mark in 4:45.<br />
We weren't that fast, but we were moving quickly.<br />
About 100 yards after the first mile mark we went into the woods<br />
and started to run slightly down hill on the trail to a dried up creek bed. The<br />
next 1/2 mile wound along that creek bed which had a sandy bottom, making<br />
running difficult. The banks were kind of steep so it was hard to run on them<br />
and you were pretty much forced into the sand. However, the sand was not my<br />
main concern. I was starting to get very worried because, even though very<br />
gradual, we were still going downhill. Distance can be deceiving in the woods,<br />
but I was pretty sure that we'd been going downhill for quite a while and I was<br />
starting to think maybe the upper classmen hadn't been joking after all.<br />
Sure enough, we made a turn and there it was, Agony Hill. It<br />
looked more like a dirt wall than a hill. This thing went almost straight up<br />
and it was a solid distance to the top. I hit the thing at full speed and was<br />
instantly slowed to less than walking speed. Some the runners in front of and<br />
behind me were using their hands to help claw their way up and I quickly joined<br />
in.<br />
It seemed like an eternity before I finally reached the top. I<br />
crested Agony Hill and knew I was done. There was still over a mile to go and<br />
my legs were cashed in and gone. I staggered on and just focused on keeping my<br />
feet moving and nothing more. After what seemed like an eternity I crossed the<br />
finish line. I had been beaten. Not just by other runners, but by Agony Hill.<br />
It was my master.<br />
It was a long ride home after the race. I had been humbled and was<br />
embarrassed by my performance. But a new runner emerged during that bus ride.<br />
By the time we pulled into our school's parking lot I had resolved to never,<br />
ever, let a hill do that to me. I didn't know how I was going to beat Agony<br />
Hill, only that I would do it.<br />
From then on, any time I got a chance to run a hill, I would. My<br />
team mates would get upset with me, but I became obsessed with them and any<br />
time I could I would steer runs toward them. This wasn't easy to do either,<br />
there really were very few hills in the area, but I soon knew them all. I would<br />
run them on weekends, and breaks. I would do loop after loop after loop over<br />
them. I still hated running them, they still hurt, but I was determined to<br />
master them.<br />
By the end of the following summer I was looking forward to my<br />
rematch with Agony Hill. Race day couldn't come soon enough. Unfortunately, one<br />
week before the meet my season came to an end with an injury. I would travel to<br />
New Prairie with the team, but instead of facing Agony Hill I would be taking<br />
times and cheering from my crutches. The hill seemed to laugh at me that day,<br />
knowing I would not beat it again that year.<br />
Over the course of the next year I ran hills even harder and went<br />
into my third match up with Agony Hill confident I was going to be the better. I<br />
looked forward to every race, and put my all into each one. But the one I<br />
looked forward to most wasn’t until midseason. When the day of the New Prairie<br />
Invitational finally arrived I was ready. As I had two years previous, I again charged<br />
onto Agony Hill and again it showed its might. But, this time when I crested it<br />
I still had something left in my legs and was actually able to run on. I still<br />
slowed tremendously, but I was definitely running strong. The win that year was<br />
mine, but it was like Rocky beating Apollo, it was only because I got back on<br />
my feet first. I still had work to do.<br />
After another year of hard work my senior year came and the final<br />
match up with Agony Hill with it. I already mentioned how the first mile went.<br />
I finished the 5k course in about 16:23, a PR, and more importantly, when I<br />
crested Agony Hill I took off and hammered the last part of the race. I crushed<br />
it. Agony Hill was mine.<br />
Beating Agony Hill was great, but the real victory occurred<br />
somewhere along the way to get to that point. I don't know when it happened,<br />
but it did, and that's all that matters. Somewhere I lost my fear of hills, I<br />
didn't dread them anymore. I enjoyed running them and they became my friends.<br />
They still hurt, but it was a good hurt that I welcomed. Running hills will<br />
never be easy, it is just like running the 100 meter dash all out. If you are<br />
really, truly pushing as hard as you can, it will hurt, it's just the better<br />
trained you are the less it hurts and the quicker the hurt fades away. Same<br />
with running a marathon. I will never say running hills is easy, but if easy<br />
was what I wanted I wouldn't be an athlete to begin with.<br />
This same philosophy and love of hills that I got from running has<br />
carried over to cycling as well. I go at hills on my bike the same way I do<br />
when running. I challenge every hill I see and grind it out in the biggest<br />
gears I can. Both when riding and running, if I come to an intersection and I'm<br />
unsure which way to go, I always take the one that looks like it goes up the<br />
most.<br />
When I asked my recommendations for getting better at running<br />
hills it is simple, run them. Run them often, run them hard, don't fear them,<br />
embrace and respect them, but strong. Since my freshman year at the New Prairie<br />
Invitational I have run every hill possible, there hasn't been a single hill<br />
not taken, and that has made all the difference.LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-8068094591483551422011-03-01T09:03:00.000-08:002011-03-01T14:01:48.644-08:00National Athletic Training Month: Not all athletes wear jerseys<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbQ_4DM1J8h2BZfp-S-T_6QVDd5KI3yaHk7CEbuHwsYj5pD_yiAZ_XconGiUrdzWeIbn7i-OH4OC1Am-RR5mBbO_I0P7Nha7oLY__w2RaWkD2vYOW3AGYXrNcL_fL6AYfyLZdwGzrNbcw/s1600/not-all-athletes-wear-jerseys.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" l6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbQ_4DM1J8h2BZfp-S-T_6QVDd5KI3yaHk7CEbuHwsYj5pD_yiAZ_XconGiUrdzWeIbn7i-OH4OC1Am-RR5mBbO_I0P7Nha7oLY__w2RaWkD2vYOW3AGYXrNcL_fL6AYfyLZdwGzrNbcw/s320/not-all-athletes-wear-jerseys.jpg" width="289" /></a> <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><br />
<br />
This March, as every March for last several years, the National Athletic Trainers Association and it's member try to raise awareness of our profession and what we do. Please take a moment to check us out:</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://www.nata.org/sites/default/files/NATM-2011-ecard.pdf">http://www.nata.org/sites/default/files/NATM-2011-ecard.pdf</a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
<a href="http://www.nata.org/sites/default/files/NATM-2011-AT-Not-Trainer.pdf">http://www.nata.org/sites/default/files/NATM-2011-AT-Not-Trainer.pdf</a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2xC3vpJjVuEVFQ8awuWVtcB5EazFpal7E1csikivFq09TpSWvn2Cyba2ucVEIGRJEd1qcWdSI_0nlH4lGYifQ71X9kqy8PWseP5WKcR-Dzazgb2oZysjtvzPQXRAFNUtlKGNI3HXIWJc/s1600/NATM-Logo-2011.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" l6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2xC3vpJjVuEVFQ8awuWVtcB5EazFpal7E1csikivFq09TpSWvn2Cyba2ucVEIGRJEd1qcWdSI_0nlH4lGYifQ71X9kqy8PWseP5WKcR-Dzazgb2oZysjtvzPQXRAFNUtlKGNI3HXIWJc/s320/NATM-Logo-2011.jpg" width="108" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://www.nata.org/athletic-training">http://www.nata.org/athletic-training</a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
<br />
Thank you and have a healthy and safe month of training!</div>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-73808757516062780982011-02-23T07:04:00.000-08:002011-02-23T07:04:00.808-08:00Valentine's Day Marathon '11<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE0a2LlBJ0HLwgaVglvnaQDyVOB5VjSfaTUqSl7FWTquvYjt1pR1HFAFon69HhXb7XqVEdjWwa0WV6Ffm-8EI0yBALQvkPk5MmP0JhO_LRpARpQekXZ-SN37JbHu07YDymyhijqJBHuRE/s1600/IMG_20110213_145713.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE0a2LlBJ0HLwgaVglvnaQDyVOB5VjSfaTUqSl7FWTquvYjt1pR1HFAFon69HhXb7XqVEdjWwa0WV6Ffm-8EI0yBALQvkPk5MmP0JhO_LRpARpQekXZ-SN37JbHu07YDymyhijqJBHuRE/s200/IMG_20110213_145713.jpg" width="200" /></a></div>The morning of the Valentine's Day Marathon I woke up, got dressed, walked the pooch and then hopped in my truck and left. I made a quick stop at a deli for a nice roast beef, egg and cheddar sandwich with hot sauce and a large cup of black coffee. Good fuel to get me through the 26.2 miles that were coming up.<br />
<br />
<br />
I made the short drive to the park, found a place to park and went to check things out. This was a very informal race: no registration, no fee, no awards, and aid station only at end of each 6.55 mile loop. With all of the snow we had I wasn't sure about running the race at all. The only reason I was really there was to use it as a training run for the 50k trail run (The Hat Run) I had next month. Due to weather I hadn't been getting many miles in and this was good way to push myself into a long run.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm-pBI78zdhZm0UYXREuvQ3kEGVLFrf-neW6mT4q3VDBqqz_YEEAibdylEh5T_NSlWISrrwpI9u4_yngFtHA32FZ4DUEaq49G46-4IdtG2ovXoi2PB6-y62CgrCeokVCXpFuL6aGLnM-M/s1600/IMG_20110223_095047.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm-pBI78zdhZm0UYXREuvQ3kEGVLFrf-neW6mT4q3VDBqqz_YEEAibdylEh5T_NSlWISrrwpI9u4_yngFtHA32FZ4DUEaq49G46-4IdtG2ovXoi2PB6-y62CgrCeokVCXpFuL6aGLnM-M/s200/IMG_20110223_095047.jpg" width="200" /></a></div>The race would also be a good test for Vibram Five Fingers KSO Treks. I had done some limited trail running in my Sprints and KSOs but was worried about how well my feet would do for a long trail run if there were a lot of rocks and roots. For short distances rocks and roots didn't bother my feet, but a 50k could prove different. So, shortly after signing up for the Hat Run I bought the KSO Treks, which have a slightly thicker sole. They also have a bit of a tread, more like a typical trail running shoe, which could prove valuable. The Valentine's Day Marathon I hoped would give me a good idea whether my feet would hold up with the KSO Treks or whether I had to quickly come up with another plan. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinRgXLu69fy8lrhAHp34cJxp6mf2_HIef9vFGe5sOQ0ttlPF0H10-02r0dQYFUjI9ddXv2FSbF6_MRtTF_rZbYTWOYvXMBOA58shsfcimYvB3cbUeK8DpLSJD1VyBfvF7XkzCreRA_6Ag/s1600/IMG_20110213_154710.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinRgXLu69fy8lrhAHp34cJxp6mf2_HIef9vFGe5sOQ0ttlPF0H10-02r0dQYFUjI9ddXv2FSbF6_MRtTF_rZbYTWOYvXMBOA58shsfcimYvB3cbUeK8DpLSJD1VyBfvF7XkzCreRA_6Ag/s200/IMG_20110213_154710.jpg" width="200" /></a></div>Upon arriving at the start/finish area I "checked in". I quickly donned my red stocking cap, which we were asked to wear to help ID "racers", but not required to wear and my bib number. I was assigned the number 2 and was feeling pretty special despite the fact that all of us got the same number. I didn't really understand that, but didn't care, figured it was all part of the fun.<br />
<br />
There was a bit of a wait for start time and then for everyone to get organized. A few minutes after 10am, our official start time, we were set and the National Anthem was sung and race instructions given. Lots of warnings of ice and hard packed snow in them and cautions especially when passing. Then we were off!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK81DENV9V7K9gZ5ZsFQVsC1bjstDDllccl_vQUqg4hMlSwOapPw9vihrWn9tSYQ64-5Qvrk0s9oUk1LOKtU06T8H46vAloDHJVL3LJxfNJUpfjc0eJM41mZIyYvxwlZjXein5feEIIis/s1600/IMG_20110213_095101.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK81DENV9V7K9gZ5ZsFQVsC1bjstDDllccl_vQUqg4hMlSwOapPw9vihrWn9tSYQ64-5Qvrk0s9oUk1LOKtU06T8H46vAloDHJVL3LJxfNJUpfjc0eJM41mZIyYvxwlZjXein5feEIIis/s200/IMG_20110213_095101.jpg" width="200" /></a></div>The start area was only standard sidewalk width so I positioned myself a bit back from the line. The race included a 10k and 1/2 marathon option and I wanted to let the shorter distance runners a chance to get free without tricky passing. My mistake!<br />
<br />
Within 50 yards I, along with many others, found myself trapped by a couple groups of some of the rudest and most inconsiderate women I've encountered during a race. I understand running with your friends, it makes the miles go by easier, but when you have a narrow path with deep and dangerous to run on snow and ice to each side and insist on running on 3 a breast so you can talk you are being inconsiderate. And to do it at the start of a race with several hundred runners trapped behind you goes beyond breaking race etiquette. They made no effort to move over as runner after runner slipped and scampered off path around them. They just kept chatting oblivious to the rest of us who were taking up space in THEIR world.<br />
<br />
It took me almost a 1/2 mile to work my way around them and I was off. The opening 2 miles were as icy as promised. I was very glad of the extra traction my Treks provided me. As long as I kept my strides relatively short and took it easy around corners it wasn't too bad. There was one steep hill, to get up the side of an overpass, that proved too treacherous to run, but rest was doable.<br />
<br />
The first 2 miles went by relatively quickly. There was some slipping, but damage done by it was minimal. But I was looking forward to the hard packed snow with good footing that we were promised for the remainder of the 6.55 mile loop. Once there though, I was less than thrilled.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZPAeZgnwbgz9xnhi4PMgQMYuLmeFagvorINf-sCi8PJWDwpiWUwqQhIKy7v53PKVd9KxYu8odNONEfZZ3-glaXwatgcVGirfSXrWG3Lhx7XQnK8tTXhuZLlUJC1u2I4dy_Wlb3_99D_U/s1600/the-valentines-day-marathon-photos-2011-13.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="131" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZPAeZgnwbgz9xnhi4PMgQMYuLmeFagvorINf-sCi8PJWDwpiWUwqQhIKy7v53PKVd9KxYu8odNONEfZZ3-glaXwatgcVGirfSXrWG3Lhx7XQnK8tTXhuZLlUJC1u2I4dy_Wlb3_99D_U/s200/the-valentines-day-marathon-photos-2011-13.jpg" width="200" /></a></div>The snow became hard packed alright, but was like ice and had all sorts of bumps and angles to it. Pace quickly dropped as it became a major effort just to stay upright, much less move forward. I had managed sub 9 minute miles to that point, but knew I was quickly around 11-12 minute pace now. The only fun part was 1/2 mile into it trying to hammer the gong they hung by the trail without slipping and turning my butt into a toboggan on the downhill where it was placed. I kept my feet somehow and rang out a solid bong on it.<br />
<br />
The rest of the first loop consisted of some nice scenery and occasionally passing or being passed by other runners. A few comments during the brief meetings to distract from how the body was feeling helped pass the time. Footing remained horrible and feet continued to slide all directions twisting them up as well as my ankles and knees. Everything below the waist was a bit upset with me as I hit the end of the lap.<br />
<br />
The aid station at the start/finish area was self serve, so I grabbed a bottle of water to refill my bottle that I was carrying in my waist pack. I quickly filled up and took off again for the start of lap 2. The temperature had warmed slightly since the first lap, which wasn't surprising since it took me around 1:06 to complete it. But, the footing hadn't improved much.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHOlF2vGw7mtgKGBmtCyLVN7Bartx8hmaBoxNG4edKLQ1L2DlFpZt4rT7WT_T1mFITJY4JvDeVP5F-hgkB2CZIAcigKMfXKk0q0TeUeMN9Z0EXmJbKMhnluqbELhoKdvVCHFZdRua5Nvs/s1600/the-valentines-day-marathon-photos-2011-242.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="131" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHOlF2vGw7mtgKGBmtCyLVN7Bartx8hmaBoxNG4edKLQ1L2DlFpZt4rT7WT_T1mFITJY4JvDeVP5F-hgkB2CZIAcigKMfXKk0q0TeUeMN9Z0EXmJbKMhnluqbELhoKdvVCHFZdRua5Nvs/s200/the-valentines-day-marathon-photos-2011-242.jpg" width="200" /></a></div>On the 2nd lap the ice was still slick, as was the hard packed snow, but both had improved very slightly. Unfortunately my legs were fried from the first lap and the 2nd lap just managed to put an even bigger hurt on them. I was still occasionally passing and being passed by other runners but things had thinned out considerably. I spent a good portion of the loop on my own. Even the 'highlight' of banging the gong was dampened when I slipped causing myself to straighten up right into the branch it was hanging from. I caught a bend in the branch right in the belly of my right side trapezius muscle. No major harm done, but an added insult to the injury I'd already been facing.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw1na5zH3Cei6hX3FjiJz1V6qPeJN6JAZKTfRATe81iie-5uKfoZslvy5Y9E9B6rB4XnN5ekN7Bd7rsHZigm-pwQv3K_FN47eDRqGFjZKHufNoGhzTulji4uVU91o9UaqlkexGYlJGq_A/s1600/the-valentines-day-marathon-photos-2011-241.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="131" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw1na5zH3Cei6hX3FjiJz1V6qPeJN6JAZKTfRATe81iie-5uKfoZslvy5Y9E9B6rB4XnN5ekN7Bd7rsHZigm-pwQv3K_FN47eDRqGFjZKHufNoGhzTulji4uVU91o9UaqlkexGYlJGq_A/s200/the-valentines-day-marathon-photos-2011-241.jpg" width="200" /></a></div>I completed the first half of the marathon in approximately 2:15. Far from a PR performance, but I was happy with my efforts. I quickly refilled my water bottle again and took off on my third loop. Things had continued to warm and there was now a 1/2 mile stretch of the start/finish stretch that was getting soggy. My feet were quickly soaked and over the first 2 miles got very cold. There was good news though. The ice had melted slightly and the hard packed snow had softened considerably and wasn't nearly as slippery. If my legs weren't already extremely sore from the first 2 loops I probably would have made much better time on this loop. But, as it was, I just kept plodding along at the same pace, unable to go faster. On the positive side though, the beating my legs were taken was considerably lessened.<br />
<br />
The third loop was pretty uneventful. I saw very few runners, hit the gong without hurting myself and slipped around considerably less. I ran a slightly slower lap than the second, but didn't feel much worse. Unfortunately the final 200 yards was now a big puddle and my feet were thoroughly soaked and muddy by the time I reached the aid station.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHT6tSPMu8PQIvjdCpb3bqgYR8q5giKbHLcvv4Eu9AmN3IpjPJYX49KAUJ1jNDJHo__Es7dGMUzmsSV1L0k7nyfQ1QiSRM_OiwCQIyGJxTcjU5w-ZUlUITmbumTfuQaaCnI2JvYBq_SZc/s1600/the-valentines-day-marathon-photos-2011-326.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHT6tSPMu8PQIvjdCpb3bqgYR8q5giKbHLcvv4Eu9AmN3IpjPJYX49KAUJ1jNDJHo__Es7dGMUzmsSV1L0k7nyfQ1QiSRM_OiwCQIyGJxTcjU5w-ZUlUITmbumTfuQaaCnI2JvYBq_SZc/s200/the-valentines-day-marathon-photos-2011-326.jpg" width="200" /></a></div>I again quickly filled my water bottle and plunged into the fourth and final lap. The first 600 yards were more mud puddles and I slogged through them. The rest of the course had improved tremendously and if I had fresh legs I think I could really have cranked out a good lap on it. However, my legs were done and I just focused on putting one foot in front of the other. This lap there would be no luxury of having other runners to occasionally focus on, I was pretty much alone. In the first 4 miles of the loop the only people I saw were 2 unfriendly walkers going the other direction. Somewhere around the 4 1/2 mile mark a runner, not in the race blew by me. I saw and passed one other racer a mile from the finish.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEcWIbhBME56LqhK0ciUw0o2uXZy3sjR3fSoAt-a89ZqlOo7ahqdn6EZcfl3C52-lpngVcEHqkl7fJcKum0Y4zLGqIdevUxlhTqmGLykUePl6Ad6L7YIPbB_u_tk5spwJfIBQyMRhn0Lo/s1600/the-valentines-day-marathon-photos-2011-327.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEcWIbhBME56LqhK0ciUw0o2uXZy3sjR3fSoAt-a89ZqlOo7ahqdn6EZcfl3C52-lpngVcEHqkl7fJcKum0Y4zLGqIdevUxlhTqmGLykUePl6Ad6L7YIPbB_u_tk5spwJfIBQyMRhn0Lo/s200/the-valentines-day-marathon-photos-2011-327.jpg" width="200" /></a></div>The last lap was an exercise of will power. My legs and feet were in pain. My toes were frozen. I was starting to feel dehydrated and my blood sugar was plunging. I wanted to stop badly and say the heck with it. It was a race, but I was doing it as a training run. No harm in quitting. But, I've never had a dnf and that more than anything kept my feet moving. My spirits did buoy in the final mile when I saw and over took another racer. It wasn't so much from passing him as knowing I wasn't the only one still left on the course. At times it felt like I was alone in the world and just that one person made a big difference.<br />
<br />
I finished strong, but still had my slowest lap of the day. My unofficial and official (timing was all on our honor, we recorded our own finish times) was 4:43:24. I felt like crap, my feet, ankles, knees, and all leg muscles were killing me. My right shoulder was throbbing, I was dehydrated and blood sugar shot. But, I was in and alive and met my goals. I got in a training run that would help me be ready for my 50k. My feet, though sore, showed they could go the distance in vibrams, no way the 50k course could be harder on them. I made it through almost 5 hours of running with zero calories or electrolytes, doing 31.2 miles with them would seem easy.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkyNvMePEqcqkHcmuPHFlod8ugHDj79CYO9w3oXd0AV2kirWv2Jn2hNkjL1iUyB8cSNjYJBOwODxBXZXjEnsRuAPqyA8NcRA7XSknDw_MCbI0nynR5ulJ4L8EJgyx13FBMl_u_jN_Me40/s1600/the-valentines-day-marathon-photos-2011-329.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkyNvMePEqcqkHcmuPHFlod8ugHDj79CYO9w3oXd0AV2kirWv2Jn2hNkjL1iUyB8cSNjYJBOwODxBXZXjEnsRuAPqyA8NcRA7XSknDw_MCbI0nynR5ulJ4L8EJgyx13FBMl_u_jN_Me40/s200/the-valentines-day-marathon-photos-2011-329.jpg" width="200" /></a></div>All in all it was a good day. I learned and gained a lot. I knew I would pay for it for a couple of days, but that's ok, as an endurance athlete I know to expect it. I may have even set a new PR, for my slowest ever marathon, but still haven't been able to find records to confirm. I had my first ever top 10 marathon finish and since there only 15 finishers I was also in possesion of my second worst finish, being only 6 places from my second dead last place (the only 1 I had was in a an injured 5k high school cross country race that would end up costing me the season). Looking back, I'd gladly do it all again.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-13152980991363172052011-02-11T08:12:00.000-08:002011-02-11T08:12:27.664-08:00Change of Season<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxyNxH3GSVIZ335CTxj1wADVJYjhpylhlIOz9Pd5fzCO63StqL6utoX0XEI90hrpoRtZbOmaww9LEPG6Fwqhhk0e0u5sj7occMpkHVonAe9mguez7oUV8Us0HLlMKNIRSdY1cDXf3sAvY/s1600/2009-12-20+16.50.30.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" h5="true" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxyNxH3GSVIZ335CTxj1wADVJYjhpylhlIOz9Pd5fzCO63StqL6utoX0XEI90hrpoRtZbOmaww9LEPG6Fwqhhk0e0u5sj7occMpkHVonAe9mguez7oUV8Us0HLlMKNIRSdY1cDXf3sAvY/s200/2009-12-20+16.50.30.jpg" width="200" /></a></div>I first started running when I was 11 years old and as a 7th grader joined my middle school's cross country team. However, it wasn't until 2 years later, as a freshman I high school that I started running year round. I quickly found that I was just as at home running in worst part of winter as I was the rest of the year. Whether it was because I was comfortable wearing shorts no matter the weather, my sure footedness or something else, running came naturally to me.<br />
<br />
<br />
I took a 3 year hiatus from true winter running while I lived in Texas. Laredo rarely got below 40 degrees and we never saw snow while I was there. Despite the time away from it, when I returned to the north, I found that I hadn't lost a step in regards to winter running.<br />
<br />
The ability to wear shorts year round I long ago wrote off as being a simple case of mind over matter. I didn't mind the cold, therefore it didn't matter. My ability to keep my feet under me no matter how slick and icy the roads became, I never really thought about. It wasn't until a few years ago that I even bothered to take notice of my luck.<br />
<br />
About midway through that winter after hearing many a runner complain about their many slips and falls something clicked in me and I finally started to wonder why I had never joined their ranks. Sure I've slipped many a time and done all sorts of spins, twists and maneuvers that would make even the most experienced ballerina jealous, but I had never gone down. That isn't to say I never fell, but those few times I had was not because of slips, but rather from tripping over an unseen object hidden beneath the snow on the trail upon which I ran. Tripped and fallen yes, but never slipped and fallen on the ice.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFrDwKRnsOR9l2MhhouzfGixBjhgbCvXQfbMzheLBd6EmOIhK4pamc9V_9Vt1_JjBpWrLbvEy93UNFcnNk-IdSOHcHzorKuExijSwYa8wLaCKDb_n6QthdiWAM_g85QHathpS659S5HzI/s1600/2009-12-20+16.50.40.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" h5="true" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFrDwKRnsOR9l2MhhouzfGixBjhgbCvXQfbMzheLBd6EmOIhK4pamc9V_9Vt1_JjBpWrLbvEy93UNFcnNk-IdSOHcHzorKuExijSwYa8wLaCKDb_n6QthdiWAM_g85QHathpS659S5HzI/s200/2009-12-20+16.50.40.jpg" width="200" /></a></div>It wasn't until the following fall that I finally caught a glimpse of the reason why. As the weather grew colder and the winter rapidly approached I started to notice something different about my running. How I had gone over 20 years without noticing, I don't know, but I was now. I found that my stride was slowly getting shorter. My pace wasn't changing much, but I was definitely shortening and quickening my stride. The colder the day, the shorter the stride. I wasn't sure why, but I was positive this is what was happening.<br />
<br />
It took me a while to figure out a possible reason, which it wasn't until this winter that I finally felt was confirmed. <br />
<br />
My normal stride is fairly long and as a result my heel would strike well in front of my body at a sharp angle to the ground. This was fine most of the year, but on ice it would prove dangerous. Only a small part of the sole would come into contact with the ice, which would lessen traction, and the angle would velocity across the surface of the ice. By shortening my stride I was allowing the heel to strike at closer to a 90 degree angle which would bring more tread into contact, therefore more traction, and would provide less angular velocity across the ice. <br />
<br />
I won't try to go into physics to explain this, but it's a relatively simple idea. A simple way to look at it would be to think about an object sitting on ice. If you give it a push from the side it goes sliding across the ice. If you push straight down on it, it doesn't move. From there it is easy to see that as you vary the angle between straight down and directly from the side that the distance the object will slide varies. Same thing for our feet. That's why when most of us walk on ice we do so gingerly, carefully putting our feet down directly below us, flat footed.<br />
<br />
Despite not realizing it, I had for many years been changing my stride every winter to maximize traction and returning to my optimal stride as winter passed. I would still slow further and run cautiously on ice, but my slipping was minimal.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-YS57-Z4w-o5qSzPPZqbPgz5uiQbNYDUk93t9CP3qKJo4BWLDdhHH3b2wmXVH7C0nACKYR7glLJSA-QWpxSR6Ud92g0ee6oIxI0w4ZKvvaT5TsONe0TWyylO49RcaahhaSBbd_6jG7Uo/s1600/2009-12-23+16.47.37.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" h5="true" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-YS57-Z4w-o5qSzPPZqbPgz5uiQbNYDUk93t9CP3qKJo4BWLDdhHH3b2wmXVH7C0nACKYR7glLJSA-QWpxSR6Ud92g0ee6oIxI0w4ZKvvaT5TsONe0TWyylO49RcaahhaSBbd_6jG7Uo/s200/2009-12-23+16.47.37.jpg" width="200" /></a></div>Last winter I spent most of the winter working on becoming a forefoot runner and learning to run in Vibram Five Fingers. I was too busy concentrating on learning how to run differently that I wasn't paying any attention to any of this. After a couple weeks of running on snow and ice this year I came to a realization that helped confirm my theory on the shorter strides.<br />
<br />
As I was running on a very slick, icy road, I realized I was running normal speed for dry ground and I hadn't shortened my stride. After thinking about this for a while I realized that when running forefoot my foot was landing directly below me at a 90 degree angle to the ground. This meant no angular velocity. In addition I was maximizing the amount of tread in contact with the ground, further improving traction. At least to me this confirms my theory about the shorter strides.<br />
<br />
I still don't know why or how my body just automatically made this change in stride, but I'm sure I've been doing it since day one. I remember my freshman year my track coach getting on me all through February and March about lengthening my stride. He was same coach I had all fall for cross country and he never had problem with my stride the entire season. Every spring and fall while I was in high school he never commented on my stride, yet every winter same thing, lengthen my stride.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtlB_KRxhKYpxVBMykAM_Sbd4OTVslJMDq5rWmc_o7k56e0iV4wENhpk0ujBqkZcR6t6zjXU1e7JAFzgZ3FCUT0dH73g-eTAxm8px6UkjBWrfHADvf5vG1Sb4yzw-A9zD0BtsV47lfwrw/s1600/2009-12-23+16.50.03.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" h5="true" height="151" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtlB_KRxhKYpxVBMykAM_Sbd4OTVslJMDq5rWmc_o7k56e0iV4wENhpk0ujBqkZcR6t6zjXU1e7JAFzgZ3FCUT0dH73g-eTAxm8px6UkjBWrfHADvf5vG1Sb4yzw-A9zD0BtsV47lfwrw/s200/2009-12-23+16.50.03.jpg" width="200" /></a></div>Winter running will always carry some risks and nothing can make you immune to falls. But, experience has shown me that the risk can be lessened by having your foot land as close to a 90 degree angle as possible and pretty much directly under your body. You still may need to slow down on ice, but by following this you should have maximum traction and minimize slipping. Don't let winter frighten you out of running, dress correctly, adjust your form if necessary and have fun.LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-22002991717421855692010-12-05T10:02:00.000-08:002010-12-05T10:02:51.564-08:00It's Not About The Bike...<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzn_iC4pVGD7dsxS5O0PQorDnvE55eXJt3lgs4UJhwCZdfRAjUjfuQhwwVUnSSIkzSTBqqIEgRMYk6xhCr1-gdqRbeAB0r4U4Q-hkqlV3-rMUKkGERU-bwkH-QRWPGu-QNkAqbP0mM0fA/s1600/IMG_20101205_121256.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzn_iC4pVGD7dsxS5O0PQorDnvE55eXJt3lgs4UJhwCZdfRAjUjfuQhwwVUnSSIkzSTBqqIEgRMYk6xhCr1-gdqRbeAB0r4U4Q-hkqlV3-rMUKkGERU-bwkH-QRWPGu-QNkAqbP0mM0fA/s200/IMG_20101205_121256.jpg" width="149" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">As a kid I went through the usual variety of bikes. Kick brakes, banana seats, baseball cards in the spokes and all. Eventually somewhere in my early teens I graduated to the big leagues and I got a Schwinn Deluxe Varsity 10 speed. I loved that bike and rode it everywhere. I don’t know how many times I completely stripped it down as far as I could to thoroughly clean and lube it and then put it back together again. I enjoyed every second I spent on it. But, by my late teens it lay unused and virtually forgotten in my parent’s garage. I had moved on. I was now a long distance runner and had no more time for it.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">A couple of years after graduating high school a friend brought me back to bikes. He was an avid cyclist and convinced me to start riding with him. I bought his old Raleigh touring bike, cleaned it up and painted it, and took it out on the road. I did a lot of riding with him, regaining my joy of being on a bike. I eventually did a number of weekend bike tours on it and a couple of biathlons as well. I started to get better and faster and even tried a couple of criteriums. Unfortunately after several years of this I somehow cracked the frame and had no money for another bike. Again, I stepped away from the bike.</div><br />
Every summer I would watch the Tour de France, and miss the bike. I would start to save to buy one, hoping to get back out on the road again. A couple of weeks after the Tour was over I would forget about it and spend the money. Running was cheaper, I was good at it, and that was enough for me.<br />
<br />
I eventually graduated from college with my bachelor’s degree and then with my master’s. I found my first job as an athletic trainer and moved to Texas. I quickly found that I didn’t have the time to even run anymore, much less ride. Besides, I was barely able to pay the bills, I didn’t have money to waste on a bike that I couldn’t even ride safely on the roads where I lived. But, three years later, during the summer of 2000, I moved to New York.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKFewnRwD_BocU6NUcHn7qtYn7nsg-RKMSKJMmLORW8q5xEkJrEFI9oeHFNkinY-kUCEcY2jYKNLzED1uoBw9TL7jFMxZx1tNlCsHCaT7sUrQ-57uBWQzHpfTjJtEF7GJG2vPU6k7UcUQ/s1600/IMG_20101205_115527.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKFewnRwD_BocU6NUcHn7qtYn7nsg-RKMSKJMmLORW8q5xEkJrEFI9oeHFNkinY-kUCEcY2jYKNLzED1uoBw9TL7jFMxZx1tNlCsHCaT7sUrQ-57uBWQzHpfTjJtEF7GJG2vPU6k7UcUQ/s200/IMG_20101205_115527.jpg" width="200" /></a></div>I found the time to start running again and the area was perfect for riding. I was still scraping by financially, but I managed to dig up enough money to buy a Trek 4500 mountain bike. I justified the purchase because I needed it for work. I started riding that around campus, using it as a way to get from field to field providing medical coverage for games. As the year progressed I found some trails and started riding them as well.<br />
<br />
The following school year I signed up to do a 60 mile ride for MS and knew that I didn’t really want to ride a mountain bike that far. Again I felt I had justification to buy a bike and scraped together enough to buy a Trek 1000 road bike. My first ride on it was in the MS ride, but soon after I was taking it out fairly regularly for rides. I was still putting in my miles running, but I was supplementing with my bike and loving it. That winter when the weather prohibited running outside I put road bike on my trainer and got my workouts in that way. <br />
<br />
The next summer I started riding a couple of times a week. Never big miles, but decent rides of anywhere from 20 to 45 miles. I felt great and I was loving the bike again. But, as the summer wore on the rides grew fewer and shorter and by the start of the school year disappeared totally. I would still pull out the bike and stick on the trainer on the winter days when I couldn’t run, but that only lasted a couple of winters and then both bikes just got left in storage.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtwgP6hRafeehetQLUwxwNApjzAuFi3Nwhj1pbBsd-35kTl2I6NCua8uXuY1lXhR3vXynMnKt4SxYTzJpsnycXcei0ZP8tcmMw3C_bqUXIGLoMojJu9bqool_FQoniBmD5cIAdNJc1wbk/s1600/IMG_20101205_115540.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtwgP6hRafeehetQLUwxwNApjzAuFi3Nwhj1pbBsd-35kTl2I6NCua8uXuY1lXhR3vXynMnKt4SxYTzJpsnycXcei0ZP8tcmMw3C_bqUXIGLoMojJu9bqool_FQoniBmD5cIAdNJc1wbk/s200/IMG_20101205_115540.jpg" width="200" /></a></div>For some reason when we got out of school in June of 2006 I pulled out the Trek 1000 and loaded her on back of my truck before setting out for my usual summer of wandering around visiting family and friends. My first destination was my parents’ place in Michigan. I had couple siblings and a handful of friends still living in the area as well. I was about midway through my 10 hour drive when I got a call from a friend that lived ‘near’ my parents. He had just done his first triathlon, a sprint, that last weekend and wanted me to do one with him in the upcoming weekend. We discussed it for a while and I told him I would think about it.<br />
<br />
The triathlon bug had actually first bitten me back in the 80’s when I watched The Wide World of Sports coverage of the Ironman triathlon in Hawaii. I already knew that I was an endurance athlete and after watching the race coverage I decided someday I would do Ironman. As with many other things, that plan was soon pushed to the back of my mind and virtually forgotten, but the hooks had been sunk in me. As I drove on it came back to me and the more I thought about it, the more I realized this was something I still wanted to do. A sprint triathlon was much, much shorter, but I had to start somewhere. So by the time I pulled into my parent’s driveway I was determined to become a triathlete.<br />
<br />
The next morning I pulled out my bike, cleaned and lubed the chain, inflated the tires and took off on my first ride in a couple of years. I was already in pretty good shape because I had been running regularly, so I was able to hold a pretty good pace. I didn’t go very far that first ride, only about 15 miles, but it was a start and it was the distance that I would be riding in the upcoming triathlon. My butt was a bit tender, but it felt great to be back out on the bike again.<br />
<br />
Despite a horrible swim I went on to have a good first triathlon that weekend. I managed to make the podium, finishing 3rd in my age group, just nipping my friend at the end. The hooks were now fully set and I continued to ride and train for triathlons the rest of the summer. I would do one more sprint a couple of weeks later and started to dream of Ironman.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvu0dYU4gskAfSfvQ_1n4ANKf5nU3raiUdK4UGslfvRIhfQRRhiSJtWl6T3JCDFsMBuM7An1zjppOeefF_06DxEskDjkb8LRTAyLv-iewldFVOm7-vkxisPmhlLccvYGiTzjN6wt6UN7Q/s1600/doug+1.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvu0dYU4gskAfSfvQ_1n4ANKf5nU3raiUdK4UGslfvRIhfQRRhiSJtWl6T3JCDFsMBuM7An1zjppOeefF_06DxEskDjkb8LRTAyLv-iewldFVOm7-vkxisPmhlLccvYGiTzjN6wt6UN7Q/s200/doug+1.JPG" width="133" /></a></div>As the summer ended and I headed back to work my triathlon training started to taper off and I soon was just running again. Fortunately we had a new coach working at the school who was a 6 time Ironman finisher and the fires were soon relit. The two of us hit it off and we were soon riding regularly together and it was only a couple of weeks later that I signed up for and did my first half ironman triathlon. In the race I rode my low end 1000 and found myself passing bike after bike, many of them 5-10 times the value of mine. I wasn't setting any records, but I was definitely holding my own. I ended up posting a 5:08 in my first 1/2 Ironman and even though I would have a couple of faster bike splits, it would take 9 more tries before I would surpass that time.<br />
<br />
After completing my 3rd triathlon I knew my distant dream was doable. Ironman! I soon told my new girlfriend of it and my plans to register for Ironman Lake Placid the next summer. After she stopped laughing and explained the race was already closed out, as were all the rest, and how hard it was to get into them I was crushed. I continued to train and ride my bike on a regular basis, but my motivation was slipping and the bike was in danger of being put back into storage, but fortune struck.<br />
<br />
About a month later my girlfriend told me she had just heard that they were going to have a new Ironman race the following summer in Louisville, KY and that registration would soon open for it. I made plans and shortly after registration opened I was on the computer hitting keys with desperation, I was going to get in! I was successful but it was many months before the race closed. Which on hindsight wasn’t too surprising. Louisville in August was not going to be pleasant. It is normally very hot and very humid and swimming in the Ohio River is never a real pleasure. But, it was an Ironman, and I was going to do it.<br />
<br />
I continued to ride all fall and winter with my girlfriend. She started suggesting that if I was going to stay with triathlons and especially since I was doing an Ironman, that I might want to upgrade my bike. There was nothing wrong with the bike, but it was heavy and not really meant for speed. She was certain I’d be much happier with a better bike. She wasn’t suggesting I needed to jump up to a high end, but that I should at least consider a midlevel bike. She made sense, but I loved my 1000 and I pretty much ignored her for a while. The thought did roll around in my brain occasionally, and I would even look around online at different bikes, but I wasn’t ready to give this one up, yet.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW6idzlihRUZdQEt7YGEeKlPV9vG4bJ8mrcOqY688CXcTH604D16N0q_eID4WpRKYZbh2nyocLSJBUZ2NHk734HR6BbvifuQ2JunRJ4nmcaWdHCSI9uqHtoj_grgrEMRwtQUSJpPp3_WU/s1600/IMG_20101205_115600.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW6idzlihRUZdQEt7YGEeKlPV9vG4bJ8mrcOqY688CXcTH604D16N0q_eID4WpRKYZbh2nyocLSJBUZ2NHk734HR6BbvifuQ2JunRJ4nmcaWdHCSI9uqHtoj_grgrEMRwtQUSJpPp3_WU/s200/IMG_20101205_115600.jpg" width="200" /></a></div>As spring started to roll around I was still riding regularly. I loved being out on my bike. Running was still my first love, but my heart had found room for a second one. Around this time I also started noticing that bikes were going on sale and I soon found myself exploring the internet more often looking at what was out there and watching the sales. I started finding myself going back and checking out the 2006 Trek Madone 5.9 almost daily and eventually, I fell in love and bought her.<br />
<br />
When my new bike arrived I was excited and couldn’t wait to take her out for a ride. She was so light and felt very fast and I was ear to ear smile the entire first ride. I came home and my 1000 was put back into storage. I decided to keep her as a backup bike for use in bad weather or in case something happened to the Madone. I still had a soft spot for the 1000, but she had been replaced.<br />
<br />
I kept putting on the miles all spring. My longest ride though had only been about 65 miles. I needed to get in some longer ones if I really wanted to succeed at Ironman. Shortly after the school year ended I did an 80 mile ride followed a couple of weeks later by my first century. We stopped for lunch about 60 miles into the century, but I still completed it in one day, so I was getting closer to ready. <br />
<br />
Around the 2nd week of July, 2007, I found out from my girl friend, via a friend of hers, that there was a group of triathletes that were planning to ride from Westchester, NY up to Lake Placid the week before Ironman and then stay up there and watch the race. I had ridden once early in the summer with a couple of them at one of their regular tri club rides and they seemed like a good bunch, so I asked for contact info to see if they would allow me to tag along. The ride they were planning was going to be about 300 miles over a two day period. It would be a huge step up for me, but I felt I could handle the challenge. I was riding well and feeling very strong and confident on the bike.<br />
<br />
When I got a hold of the guy that was leading the ride he told me that due to a lot of people dropping out of the ride that he had decided to make it a one day ride. It was going to only be him and couple of other riders. He asked me how much experience I had and I lied telling him that I had done up to 160 miles in one day. I felt if he knew the truth that I would surely be left behind. He reluctantly agreed to allow me to join in.<br />
<br />
I showed up at his place around 1am the morning of the ride. By this time the group was done to me and him and one other person who would only be riding about halfway with us. We set out through the dark and started our journey. It was a long ride and it turned out to be quite an adventure (which hopefully I’ll write up some day). The last half of the ride was in a cold, pouring rain with high winds. There were several times where I felt like I was done and could go no further, but somehow I’d get another wind and claw my way back into the ride. It took us 19 ½ hours to complete the 300 mile ride, which included our stops for food, drink, mechanical issues, etc. Our actual riding time was 18 hours and we averaged 16.5 mph for the ride. I was exhausted, cold and hungry by the time we reached Lake Placid, but I now finally felt I could call myself a cyclist.<br />
<br />
We stayed and watched the race and I cheered my girlfriend on as she completed her 7th Ironman. The next morning after the race we headed to the fairgrounds to register for next year’s race. I was soon signed up to do my 2nd Ironman and had yet to do my 1st.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOchVwHxfox5LuYS-E7NgOMTsVR38srrmqVbmMESKIvm_5qjzPFwrhU0j0nADfmg5gYHUcLVjx6xVbLOJICMxJkpjpgDsdSWhhdYv1zMbmSv8wze8_ZUIxKchQSCzvh4fVaLHHVJ2w5Rk/s1600/d+imky+1.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOchVwHxfox5LuYS-E7NgOMTsVR38srrmqVbmMESKIvm_5qjzPFwrhU0j0nADfmg5gYHUcLVjx6xVbLOJICMxJkpjpgDsdSWhhdYv1zMbmSv8wze8_ZUIxKchQSCzvh4fVaLHHVJ2w5Rk/s200/d+imky+1.jpg" width="133" /></a></div>I did several ½ Ironman races over the course of the summer and completed my 1st Ironman in Louisville in a very respectable 11:40. I was now officially in my mind a runner, a cyclist and a triathlete. My love affair with the bike continued to grow. I continued to run, ride and do triathlons. My girlfriend moved away after that summer and went back to school. We continued to date for a while, but eventually she broke things off. I continued on with my new passions, despite losing my best training partner. <br />
<br />
This last summer as I was in final preparation for my 4th Ironman (3rd at Lake Placid) I took my Madone in for a tune up and new tires and tubes to make sure everything was perfect for the race. While I was at the bike shop I started admiring a Cervelo that they had on sale. As I was talking to the guys that worked there they couldn’t help but notice were my attention was focused and one of them eventually told me that if I really liked that bike they should see the one they had in the show room. He took me over and showed me a 2009 Cervelo P2 tri bike with Dura Ace components. Since this was 2010 and the bike was still there, it was marked down pretty low. We talked, and talked and finally I said that I couldn’t afford it at the time and I finally left.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCsSk1Saho2nM0eHifMGcEkAJWzipugzPjpGsNuPu42cxHFvn-UxcRtm0uQDXRshsHhqZtxZjVn2SnDJAaLgj5Y0FAPUFdkUf1_iHjvUMdBbLNJ7hTtv-Jyu3MYFBMenz9WrUsTKb1jk/s1600/IMG_20101205_115608.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCsSk1Saho2nM0eHifMGcEkAJWzipugzPjpGsNuPu42cxHFvn-UxcRtm0uQDXRshsHhqZtxZjVn2SnDJAaLgj5Y0FAPUFdkUf1_iHjvUMdBbLNJ7hTtv-Jyu3MYFBMenz9WrUsTKb1jk/s200/IMG_20101205_115608.jpg" width="200" /></a></div>I got home and found that I couldn’t get my mind off of the bike. I kept telling myself I didn’t need it, the Madone was a great bike and besides, I really couldn’t afford it. The next day I went to pick up my Madone and I was feeling confident that I had dismissed the idea of buying the Cervelo. I got to the shop, paid for my Madone and took her out and loaded her on my truck. But, before I knew it I was back in the show room looking at the Cervelo. It wasn’t long before they convinced me to take it out for a test ride. I fell in love in the first mile. She was fast! And I felt super comfortable on her. When I returned from the ride they could tell from my smile that I was buying her. We haggled a bit and they came down a bit more on the price and soon she was mine.<br />
<br />
It was the weekend before Ironman when I bought the Cervelo. I knew it was crazy, but my intent was to ride her in the race. I’d done no training on her and it would break one of the big rules of racing, don’t change anything race day. I managed to get in about 150 miles on her over the course of the week and felt confident that I could do Ironman on her. I took along the Madone, just in case, but the day before the race it was the Cervelo I put in transition.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY7ddM4Um-GwpytDJesDcoH4MhiByhJRjVRk0CgPpG5Hgr0hM-zECPnGEkBh5KEZkCCuLAQTCCusf9IB51o8CQ49ZUDvNZwB-cExTsqbeAVMl__Vjh5_48DseUDOnafecf3TkHCb-OvMs/s1600/60052-122-009f.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY7ddM4Um-GwpytDJesDcoH4MhiByhJRjVRk0CgPpG5Hgr0hM-zECPnGEkBh5KEZkCCuLAQTCCusf9IB51o8CQ49ZUDvNZwB-cExTsqbeAVMl__Vjh5_48DseUDOnafecf3TkHCb-OvMs/s200/60052-122-009f.jpg" width="132" /></a></div>I would go on to set a couple new PR’s in the race. I finished in a time of 11:20, which was 20 minutes faster than my PR in Louisville and I did the bike course in 5:45 breaking my PR, once again from Louisville, by several seconds. Several seconds doesn’t seem like much, but Louisville is very flat and fast and Lake Placid is a very challenging course and it was over 20 minutes faster than I had done the bike course at Lake Placid. I again had found a new love. I would continue to ride the Madone for most of my training, but the Cervelo was now my go to race bike. I stripped the Madone of her aerobars for the first time since I bought her and made her into a true road bike again.<br />
<br />
This fall as the tri season came to an end and winter started approaching I decided it was time to put the Cervelo away for the season. I continued to ride the Madone, but after having spent more money than I really could afford on the Cervelo, I was all the more concerned about damaging the Madone. I had been riding her the last few winters, but in the back of my mind I knew that if something happened I could scratch together enough money to buy a new bike. Maybe not as high a level of bike, but a decent one. This was no longer an option.<br />
<br />
The more I thought about it, the more I realized it was time to break out the 1000 again. She hadn’t been pulled out of storage in a couple of years, but I figured with simple adjustments and cleaning I could have her ready to ride. So out she came, but unfortunately I soon realized that it was going to take a lot more work than I expected. The chain was rusted solid, the brakes weren’t working, the cables frayed and the tires were rotten. She looked so bad, I almost just took her straight out to the dumpster. But, I still had a bit of a soft spot for her and I really didn’t want to continue to risk the Madone, so I got to work.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmc2tnsoV8rCox5KIAvXmTPZC-I73saOLYQrBd28x4jBeDwSHPLvcUHaDTt-0cZHMNQHg527UHULroDJfPueTl0dQGjZgwDcqeGvqYbiM1PMrL7hqxcT2eE5ZMFqFwbCnFsMM6UhRIZMs/s1600/IMG_20101205_115904.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmc2tnsoV8rCox5KIAvXmTPZC-I73saOLYQrBd28x4jBeDwSHPLvcUHaDTt-0cZHMNQHg527UHULroDJfPueTl0dQGjZgwDcqeGvqYbiM1PMrL7hqxcT2eE5ZMFqFwbCnFsMM6UhRIZMs/s200/IMG_20101205_115904.jpg" width="149" /></a></div>I went online and ordered all of the parts I would need. When they came in I spent several hours tearing her apart, cleaning, installing the new parts, lubing and getting everything adjusted. It was hard work but when I was done she looked good and I couldn’t wait to get her out for a ride. The next day we went for 40 hilly miles together and with each passing mile my smile started to grow. I was falling in love again. She was old, she was heavy and she was low end, but I loved her and found resurgence in my love of riding. I hadn’t fallen out of love with riding, but it felt like falling in love again for the first time. I couldn’t believe that I had left her in storage for so long, but that was now corrected and I know she won’t be going back.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3mOMi1Oca2nslcz8m2qfUxQRB6dgCG6Vfp-RJMltBkmZm2aNXkbAyXDVs8yD5BeTN-tCF5Duim662xozIIYOA8ZQtKVthaTmfP5aau8SNxzQvgBiGVsSxm5zD4-vsJIqelhJV8ms9KVY/s1600/IMG_20101205_115632.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3mOMi1Oca2nslcz8m2qfUxQRB6dgCG6Vfp-RJMltBkmZm2aNXkbAyXDVs8yD5BeTN-tCF5Duim662xozIIYOA8ZQtKVthaTmfP5aau8SNxzQvgBiGVsSxm5zD4-vsJIqelhJV8ms9KVY/s200/IMG_20101205_115632.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">After all of these years I’m 100% hooked on cycling. I regret all of the years that I let slip away without the bike, but nothing I can do about it except to keep on riding. Every time a new bike comes along my passion is renewed and I fall back in love with the sport again. I even now have plans to get my 4500 back out of storage and get her fixed up as well. However, it is simple to figure out that it is riding that I truly love and that it’s not about the bike. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>But, yet, it is…LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com3tag:blogger.com,1999:blog-6732884914475343155.post-32466189943598583072010-11-26T16:43:00.000-08:002010-11-26T16:43:31.044-08:00It's All About The Pace...On the upper east coast we live at a fast pace, on the west coast it's a bit slower. When we run 3 miles we run it at a certain pace, and use another for 10 miles, and yet another for 18 miles. We have a pace we run whether it's for weight loss, general fitness, for fun or for competition. No matter what we do and why, we have a pace for it.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfvKXO_wpvOdSDyeswuRs2fOEOEDFkSsiLHTGnElAB7nvrHrm23YSOLaS6e2zTTsrdo78GMe4j4g5NQwbpqtCfXrX_NaXD9osU4_KF0Up1Bk5ORHN2x2iKpV4fMfCZ0i7brb1QIZmbTA4/s1600/mike.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfvKXO_wpvOdSDyeswuRs2fOEOEDFkSsiLHTGnElAB7nvrHrm23YSOLaS6e2zTTsrdo78GMe4j4g5NQwbpqtCfXrX_NaXD9osU4_KF0Up1Bk5ORHN2x2iKpV4fMfCZ0i7brb1QIZmbTA4/s200/mike.jpg" width="200" /></a></div>Most of us never set foot on a track. We pound out mile after mile on the road or on the trail or on the (shudder) dreadmill and feel good about it, as we should. We enjoy it and it's good for us. We lose weight, get fitter and faster, at least for a while...<br />
<br />
Eventually it all plateaus. The pounds no longer melt away. We no longer feel like we are getting better, stronger, faster. Our workouts and pace remain the same but the gain is gone. Sure we still enjoy, but what about the rest?<br />
<br />
Simply put, it’s our pace that is doing this to us. Yep, that same pace that got us to the point we’re at, is now the blockade that keeps us from continuing on. After a while our bodies adapt. We may still feel like we’re working hard, but physiologically we’re now on cruise control. Our bodies aren’t stressed the way they were before and we need to give them a jump start to get them going again.<br />
<br />
The easiest fix is to start hitting the track a couple of times a week and cranking out the intervals. Mixing up the workouts and forcing our bodies to respond to new stresses and demands. If we stir things up enough we’ll find that we are once again improving. However, for many, like me, the track takes the joy out of running and makes it work. I do enough work that I get paid for; no one is paying to run laps around a track. I don’t enjoy it and I’m not going to do.<br />
<br />
There are alternatives though. Interval training on the track may be one of the best and ‘easiest’ but there are ways to continue to improve without going anywhere near one. All we have to do is change our pace. I don’t mean to simply run everything faster, as many of us have found, pushing the pace on our runs only works so long. We just simply need to change the pace. Mix it up and keep our bodies from adapting to it.<br />
<br />
There are many ways to do it. Go on 4 mile run, but at a 5k race pace (basically a Tempo run). When you can no longer hold the pace, let it go and find a pace to carry you to the finish. Try going on a 15 mile run at a pace significantly slower than your marathon pace. If you run an 8min pace for a marathon, try running those 15 miles at a 9:30 pace. Sounds silly? See how your legs feel in those last miles and see if you still think it’s silly. Chances are your muscles will be getting sore and your legs feeling tight. Why? You’re using your muscles much differently than normal. Your stride is shorter, and you’re spending more time on each leg bearing weight on every stride. I doesn’t seem like running slower will make you faster, but yet it does help. Our muscles strengthen from using them differently. Our body has to adapt to a different set of motor function parameters which causes a positive form of stress.<br />
<br />
Another way to change the pace up is the old classic fartlek (Swedish for speed play, as if you didn’t know) run, where you keep throwing in changes in pace. There is no set distance for the total run or any of the changes in pace which may be anywhere from 50 yards up to ½ mile or more with no exact number to how many you throw in. Fartlek runs are very effective, but not really much fun (at least to me).<br />
<br />
I know none of this sounds exciting and most of us have tried these and others as ways to improve, but unless we keep at them, their effectiveness is minimal. I know I will realize I’ve gotten to a plateau and I’m just logging miles at the same old pace day after day and I’ll start adding in Tempo runs and Fartleks for a while. They get old quickly and soon I’m back to just cranking out the miles, unless I find ways to make them interesting. As far as I’m concerned, intervals, tempo runs and fartleks all suck. But, they don’t have to…<br />
<br />
This is where the more creative you are, the more you can start having fun with things. You may still be basically be doing a tempo run or a fartlek, but it doesn’t feel that way. One of the ways I’ve found to help mix up the pace and keep things fun is to race everyone that passes me. Granted, I don’t get a lot of runners passing me when I’m out a run, but I don’t limit it to runners. If someone on a bike passes me I chase after them for as long as I can or until I lose sight of them. Same with rollerbladers. Best part? If you actually hang with them for a while or better yet, pass them back, it drives them nuts. I actually went back and forth for over 2 miles once with a lady on a bike. By the time she finally broke free of me she was talking to herself, called me a name and probably rode harder than she ever had before. Did I feel bad about it? Heck no! We both got a better workout, even if she didn't like it.<br />
<br />
Another tactic I've used is any time I see someone on foot I chase them down like it's between me and them for the win at Boston. It doesn't matter if they are walking or running, toward me or away. I chase until I catch them, lose sight or we go seperate directions. <br />
<br />
When running with a friend I've made a challenge of it. We each get to pick 5-10 sprints of any distance during the run. They can be called at any time and for any distance. Loser of each sprint owes the other runner some prize to be determined. I used to do this with a friend on Sunday mornings during NFL season. Local bar had wings for 25 cents. For each sprint lost, you bought the other guy a chicken wing. If you don’t call all of your sprints before the end of the run, you owe the other guy a beer. It brings some strategy into the runs and can keep focus on what the other guy is doing. Notice that they aren’t paying much attention and call a sprint and take off before they know what happened. If other runner hasn’t called all of his sprints and you’re nearing the end of the run you can try to hold one of yours back and use it at a point that will block the other runner from calling their last before end of run. My friend used to call his last one about 50 yards from end of the run and one day I held my last one to the end and called for one remaining 200 yards of run. Got a free beer out of the deal and made future runs more interesting.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5HMFGN4mUEFlIB5dRCUOJEbL7GS3PzmFDxZAWSH2D0_z-1Xx8h05jtn77Af7kP85oq1xETsZCkCy-iPfjD135IRYDeTG-wH_gXuM_kvz0F6BMtVcIP1Y11iN_ki63YGxqz7BqmyovPQc/s1600/jennifer1.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" ox="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5HMFGN4mUEFlIB5dRCUOJEbL7GS3PzmFDxZAWSH2D0_z-1Xx8h05jtn77Af7kP85oq1xETsZCkCy-iPfjD135IRYDeTG-wH_gXuM_kvz0F6BMtVcIP1Y11iN_ki63YGxqz7BqmyovPQc/s200/jennifer1.jpg" width="200" /></a></div>There are many other things you can do to keep things a little more interesting. Every time a Corvette (or other vehicle or color vehicle of your preference) passes on any and all runs, it’s a 200 yard sprint. Doesn’t matter if you’re already doing a tempo run or a fartlek, Corvette passes, sprint. If already sprinting, add it in. This one overrides all.<br />
<br />
Another one I like is to do a 6+ mile run and start out at a 5k race pace. I have to hold 5k pace until I see a car with an out of state plate or I absolutely can’t hold on any longer. Some days this may mean a ½ mile, others 2 miles, and some until I crash and burn. But not knowing the distance ahead of time keeps things interesting and by focusing on passing license plates, I’m no longer focused on how hard I’m running.<br />
<br />
I use some of these same tactics while cycling. See other bikes and I give chase. Or I may decide every time a red car passes I have to sprint. I may do a mile sprint of first one, half mile on second, and a quarter mile on third and then reset to a mile. If another passes before I’ve completed my sprint I tack on appropriate distance. If sprinting a quarter mile and it suddenly becomes a mile and a quarter, it really shakes things up. I usually set limit only one additional distance can be added on to a sprint already underway and will put a cap at max number of sprints on a ride. Some days I may only see a couple red cars and others it seems like every car is red.<br />
<br />
There are so many different things you can do to mix things up. The important thing is that whatever you do forces pace changes, doesn’t allow runs to be the same time after time, and makes things a little more fun and interesting. Keep the body guessing, don’t allow it to adjust, and keep your mind distracted from the actual work out and enjoy. Before long you’ll find the miles melting away and that plateau you reached a thing of the past.LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com3tag:blogger.com,1999:blog-6732884914475343155.post-9431038044271719582010-11-10T07:54:00.000-08:002010-11-10T13:42:52.722-08:00Why Do Race Directors Hate Me?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdbxBOofMDQR-39_FfFpfFHuKS4ba_iIa0utHLPhpZR9GCmvUZDwXd2ns_q0JWovXiIMBHyW-m5ZAhTu8IWZQckREN9mPGvywxRgk_L6H1O1oGE03DP9bRSkkYm54afx5f9mdAkW_dyjE/s1600/no+doug+allowed.bmp" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdbxBOofMDQR-39_FfFpfFHuKS4ba_iIa0utHLPhpZR9GCmvUZDwXd2ns_q0JWovXiIMBHyW-m5ZAhTu8IWZQckREN9mPGvywxRgk_L6H1O1oGE03DP9bRSkkYm54afx5f9mdAkW_dyjE/s200/no+doug+allowed.bmp" width="179" /></a></div>Well, maybe they don’t, but it sure seems like it at times. It is like they’ve banded together and decided, hey, what can we do to make it impossible for this guy to run our races. We don’t like him, we don’t want him, make him go away…<br />
<br />
<br />
I guess a little more explanation and background would be helpful. I work as an athletic trainer at a private school working with athletes in grades 7th-12th. And, for those that don’t know, an athletic trainer works in the field of sports medicine. We’re often confused for coaches, personal trainers, fitness trainers, etc. If you’ve seen a college or pro football, basketball, baseball or other game on TV you’ve seen an athletic trainer. Someone gets hurt; we’re the first one on the field to take care of them. There is more that we do, but that is relatively unimportant to this. What is important is that even though I get 2 months off during the summer, I usually work 6 days a week and occasionally on Sunday. I am the only one at my school that is qualified to work with injured athletes, so if I leave, I put my athletes at risk. I need to be here for all contests.<br />
<br />
<br />
Believe me I’m not complaining about my job, or my hours, what I’m complaining about is how hard it is anymore to race during the school year. Trying to find a ½ marathon or full marathon (or triathlons) that I can do is almost impossible. It’s not that there aren’t any Sunday races or there aren’t any on my few Saturdays off, it’s just that they’ve become impossible for me to do, and I’m sure that I’m not the only one. <br />
<br />
Every time I look for a race during the school year I check for days that I will have time to get out of town and get to a race. Granted it would be nice to race locally and save travel expenses, but how many ½ and full marathons are in your neighborhood? So, when I find a date that works for me, I look for races that I can get to in my limited travel time and budget. There are many places online that make it easy to look for races and just about every time I have several to choose from. Unfortunately, most are closed to me.<br />
<br />
This is where the crux of the problem arises. I will find a race that looks like a possibility and check out the info for it. The first thing I look for is if they offer race day packet pickup. I’ll check, and nope, no race day pickup. Next I’ll look at when pickup closes the day before. Most of the time it is too early for me to get to due to work. Strike two. Finally, I check to see if someone else can pick up my race packet for me. NOPE! Strike three! I’m out. I got to the next race site, same thing. The one after that, again, same thing. The next, yep, no go.<br />
<br />
It gets frustrating as hell. I need these races. They help provide motivation for my training, allow me to see where I am physically and it gives me a release that training alone can’t do. But race after race, I am blocked from doing. And the trend is growing. Ten years ago this was never a problem for me, but each year there are fewer and fewer races that allow same day packet pickup or allow someone else to pick up your packet for you. And, it makes no sense.<br />
<br />
Is the Taliban really going to target the Podunk Corn Fest Marathon and strap a bomb to a runner and make him detonate it at the finish killing 4 people and 2 cows? I don’t think they’re really interested in it. Am I going to sell my race number to the Small City ½ marathon for a huge profit? I don’t think so. So why can’t someone else pickup my packet? What’s the big deal? Is it because I registered online and so didn’t actually sign a release form? Hell, I’ll download it, sign it and either mail, fax or email it in. What’s the big deal?<br />
<br />
Like I said, I’m sure I’m not the only one that faces this difficulty and I’m sure that many of you are able to work around it, but do you really want to? Who really wants to give up a vacation day or personal day just so they can make it to packet pickup on time? I’ve known people that raced locally and had to take a ½ day off to make it to packet pickup on time. This is a trend that really makes no sense and needs to end. I’d gladly stop by a booth race morning to show ID, sign form, whatever to prove that it really is me racing with the number I was assigned. Ban me for a year from all races nationwide if someone else ever races with my number, whatever it takes, but let me race!<br />
<br />
Why do race directors hate me?LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com2tag:blogger.com,1999:blog-6732884914475343155.post-67849741035112733322010-11-04T08:29:00.000-07:002010-11-04T10:44:52.689-07:00Rev3 Quassy Olympic Distance Triathlon 2010 - The Next VFF Step<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNdxDqiJkpSoPab5qMHKo-IbQ-Qh1VBwDouv41QS_rj8pPPSn26D5v3-O81BuvWE1eunOJcvPLJ2BVRyMnTXVA0u-HYD8fYC58pbyIYle7kBjUiJaaJw1EPqpiWQdovbUjCZckGn5Foyg/s1600/logoRollover.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="181" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNdxDqiJkpSoPab5qMHKo-IbQ-Qh1VBwDouv41QS_rj8pPPSn26D5v3-O81BuvWE1eunOJcvPLJ2BVRyMnTXVA0u-HYD8fYC58pbyIYle7kBjUiJaaJw1EPqpiWQdovbUjCZckGn5Foyg/s200/logoRollover.jpg" width="200" /></a></div>I arrived at the Quassy Amusement Park early Friday (6/4/10) afternoon. It was a beautiful, sunny day. The amusement park was much smaller than I had expected, but it looked like a great area for a triathlon. It was on a pretty, but small lake with clean clear water which would be ideal for the swim. The parking lot wasn't very big but they were in the process of clearing the field next to it readying it to handle all of the race day parking.<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihjJIc-0E63vSrJKUI1i05R08FVSsB2xeo87tNEnep_289fo5eFzRLeM9d-kqhKYwsGCRcioabJjTX2mO-tAkafDY-TzemWOYdJakKvVeOuh-wD43zT-N2Y1IRDFB2LKGvXRx7YUuwo4E/s1600/raceTitle.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="42" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihjJIc-0E63vSrJKUI1i05R08FVSsB2xeo87tNEnep_289fo5eFzRLeM9d-kqhKYwsGCRcioabJjTX2mO-tAkafDY-TzemWOYdJakKvVeOuh-wD43zT-N2Y1IRDFB2LKGvXRx7YUuwo4E/s200/raceTitle.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I wandered over to the registration area to check-in and pick up my packet for the Olympic distance race the next day. When I walked up to the table at registration they asked which race I was registering for, which gave me a momentary surprise, I had thought I would have to come back after Saturday's race to pick up packet for Sunday's 1/2 iron distance race. So I told them I was doing both and the problems began.</div><br />
I should start off by saying that even though this race would prove to be one thing after another for me, the volunteers and staff at the race were incredible. They quickly took care of me, and made this as easy and pleasant as possible. The problems that occurred that were under their control were all computer glitches that were taken care of very promptly.<br />
<br />
When I told them I was doing both races they checked their lists but could only find me listed for the Half and not the Olympic. I told them they I had definitely registered for both. Without questioning me or placing any blame they got me my stuff for the Half and went to work getting me set up for the Olympic. I was given my numbers, swim caps, t-shirts, etc. and then personally escorted over to the timing chip area where they explained the situation and made sure my timing chip was set up for both races.<br />
<br />
While getting timing chip taken care of I was asked to check my info they had on the computer. Half of it was correct, but my address and birth date were wrong (I would find out later this was a common problem as there was some glitch between registration site and race site that scrambled that info). When I told them they corrected that and had me on my way to transition to check in my bike.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqJkgr1gKnzyAxxO7kDOYsDz7JJN_MHBX6fwoDyORmsC-s7iPybjGA8zetGLEFo-vEBUW0m40qwL6ozhyphenhypheniVDM9-r0AZQ76g2ta2pef_EKRBIrXA7fw2-raFQIPlgvXdyqVpXkjli3GhV8/s1600/2010-06-04+16.11.20.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqJkgr1gKnzyAxxO7kDOYsDz7JJN_MHBX6fwoDyORmsC-s7iPybjGA8zetGLEFo-vEBUW0m40qwL6ozhyphenhypheniVDM9-r0AZQ76g2ta2pef_EKRBIrXA7fw2-raFQIPlgvXdyqVpXkjli3GhV8/s200/2010-06-04+16.11.20.jpg" width="200" /></a></div><br />
Checking in my bike and racking it was quick and simple. I did have two young female racers that asked me to switch rack spaces with them because one of them had a hybrid bike that didn't fit in their assigned spot. We made sure it was ok with the person in charge of the transition area and I put my bike in the new spot. I put my race numbers on it and before I left I let a little air out of the tires because I didn't want to risk them blowing from sitting in sun on hot pavement.<br />
<br />
This done I made the short drive to my hotel. I got checked in, moved everything into my room and went after pizza. I brought the pizza back to my room and spent the rest of the evening relaxing, eating pizza and slowly getting everything ready for race morning.<br />
<br />
The next morning I got up extra early. I almost missed the start of my race the previous weekend and didn't want to make that mistake again, especially since I was in the first wave. This time I vowed I would be on the beach and ready well before the start.<br />
<br />
I got dressed in my race gear while eating my breakfast pizza, grabbed my gear bag and headed out the door. It was only a 15 minute drive to the park and it was raining lightly. The forecast had been for scattered showers most of the morning and they were here. The light rain didn't affect the drive and I was in transition a short time after leaving the hotel. I grabbed my gear bag and trudged off to setup my transition area. I had plenty of time, but I wanted to get it done and relax and maybe even warm-up a bit before the race. A short swim would be nice.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitGPzfCkhQxFxOb0JRratjdYHPomZnNRn7KnQd93EDNbC3sXC8KIH3XBll-HBjxFoMUJ72rK5RydjGTXGROXBEMnABYxG2Ral1nqDDb1n1gp8AVTwDZiTzxrBXcjJxkgaJgIoqT2_a9Dg/s1600/2010-06-04+16.11.28.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitGPzfCkhQxFxOb0JRratjdYHPomZnNRn7KnQd93EDNbC3sXC8KIH3XBll-HBjxFoMUJ72rK5RydjGTXGROXBEMnABYxG2Ral1nqDDb1n1gp8AVTwDZiTzxrBXcjJxkgaJgIoqT2_a9Dg/s200/2010-06-04+16.11.28.jpg" width="200" /></a></div>During my short walk to transition the light rain stopped. The sky looked ready to dump some more, but for the time it was done. When I got to my space I started unloading my gear and setting things up. I pumped up my tires to full pressure. Then I pulled out my helmet put and put it on my aerobars. Then I pulled out my bike shoe bag and went to put the shoes in their correct place. Unfortunately, I had grabbed the wrong shoes. These were my old ones that really, really hurt my feet. I could use them, but didn’t look forward to torturing myself. So I ran back to my truck hoping that I had my new ones with me too.<br />
<br />
I got back to my truck, dug around in the back a bit, and there they were. Whew, as much as I didn’t look forward to do any Olympic distance race in the old ones, I was really afraid of having to come back the next day and do a ½ Iron distance in them. That might have been too much.<br />
<br />
I ran back to transition and put the bike shoes in their spot. I dug into my bag for my sun glasses only to find that they weren’t there either. Back to the truck!<br />
<br />
I ran back to the truck grabbed my sunglasses and ran back to transition. Put them in my helmet and then pulled out my gloves and secured them to the handle bars. I quickly looked over everything and felt confident my bike setup was complete.<br />
<br />
I then focused on my run gear. I dug in my bag for my Vibram Sprints and, yep, they weren’t there! WTH! Did someone slip something in my pizza last night?!?! I swear I had everything set and in my bag ready to go. So, once again, I ran back to the truck, dug through it, found my Sprints, and ran back to transition. I put them in place w/ my run hat, and gel packs.<br />
<br />
Gel packs? Shit! Forgot my nutrition bottles! I finally remembered that I had stuck them in a separate bag from the other gear in case they leaked. So back to the truck I ran and back to transition again. All this extra time I thought I was going to have before the race was quickly being eaten up. So much for a warm-up swim I thought, at least I’d done enough running to and from the truck that my legs should be ready to go.<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYue_jcEtWr1Nu7RSFRocMfmT_CtD2JZtSr-uJ7DiUubkK97La9KC1zQOKp-_g2RZowMszgNwv0X6qKsoK6TsSJvOQAz4nhT_V0ha1IAEM0jopyEGaP74iY2VI7lMFBTToZ8jQMolY87U/s1600/R3+oly+2.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYue_jcEtWr1Nu7RSFRocMfmT_CtD2JZtSr-uJ7DiUubkK97La9KC1zQOKp-_g2RZowMszgNwv0X6qKsoK6TsSJvOQAz4nhT_V0ha1IAEM0jopyEGaP74iY2VI7lMFBTToZ8jQMolY87U/s200/R3+oly+2.jpg" width="133" /></a>Finally, I had everything in its place. I checked the time and saw that I had a few minutes left before I needed to grab my swim gear and head to the beach. So I sat down to relax for a bit and sip some water and munch on a granola bar. About 10 minutes later I got up, grabbed my wetsuit, dug in my bag for my goggles and timing chip and they weren’t there. Now I was really starting to get mad at myself. I’ve done probably somewhere over 1000 races in my life and I was making every beginner mistake possible. I didn’t have a single thing ready.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Calling myself derogatory name after derogatory name, I ran back to the truck for what I was hoping would be the final time. I quickly found my goggles, timing chip, swim cap and my number belt with my bib numbe</div>r on it. Oh yeah, swim cap and bib number, kind of need those too! I ran quickly back to transition. Now I was going to really be cutting things close.<br />
<br />
I stuck my bib number with my Vibrams, slathered myself in body glide, stuck my timing chip on my ankle, grabbed my swim cap, goggles, wet suit and sprinted for the beach. They were giving final instructions as I ran up. I rushed into my wetsuit, pulling the legs on as quick as I could, and then the arms. As I was pulling on the second arm I felt the wetsuit give and sure enough, I had torn a hole in it. Perfect! It wasn’t a huge hole and it was repairable, but just one more thing to add to the list. This day really wasn’t getting off to a good start.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div>I was finally zipping up the suit as they were starting to line my wave up on the beach. I hurriedly pulled on my swim cap and got my goggles positioned correctly as I ran over. I had all of about 5 seconds before the gun went off and we were plunging into the water.<br />
<br />
I was slightly winded from all of the running around so I struggled the first 100 yards getting my breathing under control. After that though, things smoothed out and I started to swim well. I’m not a fast swimmer, but I am a strong swimmer. It is always hard to tell during a race, but I seemed to be holding my usual position toward the front of the middle of the pack fairly well.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div>The water was like glass it was so smooth and it was crystal clear and cool. Perfect conditions for swimming and despite my normal dislike of this part of the race I was actually enjoying myself. I was holding a good line and moving past the buoys steadily. It seemed like no time before I was making the final turn to head in to the b<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4hdmsWo7P9ZTGm0IlsEmr8561w075V2O0CcbRcCsLC2da_rmdn9Kyn_9jtM9yLJHFnSKKi0VJd2vi3FZYDThPziYiohEGt6T9XE4SOkD1WcuAcbRW-BvfdO2_bzvDT7Sa5T6g8Qidrt4/s1600/R3+oly+1.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4hdmsWo7P9ZTGm0IlsEmr8561w075V2O0CcbRcCsLC2da_rmdn9Kyn_9jtM9yLJHFnSKKi0VJd2vi3FZYDThPziYiohEGt6T9XE4SOkD1WcuAcbRW-BvfdO2_bzvDT7Sa5T6g8Qidrt4/s200/R3+oly+1.jpg" width="200" /></a>each and the swim exit.<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The muscle milk swim exit was next to impossible to see. It's brown and white coloration blending into the trees and the sky. Fortunately there were a couple more buoys and I focused on them, but soon I was past them as well. I tried to get a fix on a point on shore straight ahead and kept going. However, as I neared shore I started hearing a lot of shouting near by that I knew had to be out in the water. I popped my head up for a better look and found myself about one stroke away from swimming directly into a swim raft. Thank you kayaker! That would probably have hurt.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I veered around it and was finally able to make out the swim exit and I raced quickly through the final stretch. As I reached shore I pulled off upper part of my wetsuit while I ran for transition. I wasn't sure of my swim time but felt I had put in a decent one (for me that is).</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">As soon as I reached my bike I jerked and yanked and tugged the rest of my wetsuit off. I quickly pulled on my cycling shoes, helmet, sunglasses and number belt and took off with my bike.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXnT3cPMWadMNnUQTyFJ5TvfkjHG9WeF0UL9_ggeLfNQCbhzXLO2MQDJry415aKYAnqQCpeNdKWvWuTtouZVTAWY_UCQsAFV-Vri8Uv0LspzxNfY2Oeg8v73pCwi9o3EOd__KNf89pFnw/s1600/R3+oly+3.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXnT3cPMWadMNnUQTyFJ5TvfkjHG9WeF0UL9_ggeLfNQCbhzXLO2MQDJry415aKYAnqQCpeNdKWvWuTtouZVTAWY_UCQsAFV-Vri8Uv0LspzxNfY2Oeg8v73pCwi9o3EOd__KNf89pFnw/s200/R3+oly+3.jpg" width="132" /></a></div>As soon as I reached the bike mounting area I jumped on my bike and almost wiped out. Both feet slid right off the pedals. I tried clipping both in again and again both slid right off. I tried the right one, nope. The left, nope. Right, no, left no, right... I was swerving all over the place like a drunk on ice skates. I couldn't get either foot to lock in. It was like I had a cover on my cleats...<br />
<br />
Shit! That was exactly what it felt like and I was sure I knew why. When I bought the new shoes I got new cleats for them as well. And, I figured I would get some some coffee shop covers for them to help them last a bit longer. I fricking forgot to take them off!<br />
<br />
Sure enough, reached down to bottom of right shoe and grabbed a cover. I pulled it off, locked in, pedalled a couple strokes and did the same for the left. It only took about 100 yards but I was finally off and riding. Over the next mile I pulled my gloves off the handle bars and put them on. Finally, I was fully on the hammer.<br />
<br />
The roads were a little damp, but were drying quickly. The clouds had started to part and it looked like the rain had given up totally for the day. There were almost no riders on the road (I was 12th in my wave in the swim, so I really was almost alone out there), which felt very weird, but was not surprising since I went off in the first wave. There was nothing to slow me down and I cranked away at the pedals.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQ5nq9AbJjNdZsFqpg3IgEYQbMMEmvJt7bK4H7zDPhiunmSE3Yp6iBqGG1MyCamogzZHoWJbzjLfGMKcv0bozMMv-RvDCSsidAnppD9X32NXcMyLDLW3n0ihOWA9uBrdPwpLKrmWEK8A/s1600/R3+oly+4.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzQ5nq9AbJjNdZsFqpg3IgEYQbMMEmvJt7bK4H7zDPhiunmSE3Yp6iBqGG1MyCamogzZHoWJbzjLfGMKcv0bozMMv-RvDCSsidAnppD9X32NXcMyLDLW3n0ihOWA9uBrdPwpLKrmWEK8A/s200/R3+oly+4.jpg" width="132" /></a></div>The bike course turned out to be much more challenging then I had expected. There weren't any hills that I considered tough, but they just kept coming at you. There was virtually no flat anywhere on the course. That coupled wiith the lack of other riders in visual range most of the time made for a tough ride, but I kept the speed up pretty well.<br />
<br />
The bike course wasn't closed to traffic, but there were plenty of police and volunteers limiting cars and keeping things safe. About one mile from the finish of the bike I heard a car coming up slowly behind me. I glanced over and saw an elderly lady driving. She took over 1/4 of a mile to fully pass me. Just as she got slightly ahead of me, still in the other lane, we came over a hill and I saw stop sign right in front of us.<br />
<br />
I start to brake, but not fast enough. She pulled over at an angle and came to a complete stop directly in front of me. I locked the brakes, but had no chance. My rear tire slid around to the left of me and I slammed right into the side of her car. I no sooner hit and she starts driving again. I'm leaning against the side of her car trying desperately to get my balance again while not sliding down the side of the car toward the rear wheel. I can see the volunteer that is working the intersection over the top ot the car. He was a teenage boy and his mouth is just hanging open in shock. He had no clue what to do.<br />
<br />
I rode on the of her car almost 50 yards before I finally got enough control that I was able to push off with my shoulder and get off the side of her car. I'm positive she had no clue I had hit her or that I was still there. We turned seperate ways about another 50 yards down the road, but I was unable to really get going again. I just spun the pedals the rest of the way in.<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>When I got back to transition I slowly dismounted and jogged my bike back in. I was in no hurry. I pulled off my helmet, gloves and shoes and stuffed my toes into my Vibram Sprints. I took a sip of water and jogged out of transition.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdRn3-VZlhqaR6I_V9H-nbkNFmphR2z5jaLj0XN4QDiNVA7yFey-mjt3lq4X9KomoKfK2FBr99PXQhVB0Wh_g4ygrbq_ZkJzVueN5pusQIgNiMYmK9VgNgbUJAVP-INeNu6nb8oU3wdgM/s1600/R3+oly+5.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdRn3-VZlhqaR6I_V9H-nbkNFmphR2z5jaLj0XN4QDiNVA7yFey-mjt3lq4X9KomoKfK2FBr99PXQhVB0Wh_g4ygrbq_ZkJzVueN5pusQIgNiMYmK9VgNgbUJAVP-INeNu6nb8oU3wdgM/s200/R3+oly+5.jpg" width="200" /></a></div>It took me a good half mile to get anywhere near pace and longer than that to get my mind back into the race. At the first water station I yelled out for a couple of people I knew on twitter, so I could at least put a face with them, but didn't see a response. I found out later that they heard me and yelled back, I guess my mind was still too unfocused.<br />
<br />
Somewhere between the 2 and 3 mile mark I finally got my game face back on and started pushing the pace. I still had the 1/2 iron distance tri the next day, but there was no reason to hold back and I emptied the tanks. I finished the last 4 miles at a strong pace and had a solid race, despite everything, in my first attempt at the distance.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcJzUTQSYmRl1fYQ7xPFjBe5s9GjViiPtOelI43huqLLE4VyrubhNBRozz_thae4jn92d_nGBKtfwHSVNTc8HnYbNmxLzX4wjSVOhvjhi2_N468F1EfFQBum1u3lxGBPbCsPCa2hpDwvE/s1600/2010-06-05+11.39.15.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcJzUTQSYmRl1fYQ7xPFjBe5s9GjViiPtOelI43huqLLE4VyrubhNBRozz_thae4jn92d_nGBKtfwHSVNTc8HnYbNmxLzX4wjSVOhvjhi2_N468F1EfFQBum1u3lxGBPbCsPCa2hpDwvE/s200/2010-06-05+11.39.15.jpg" width="149" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJsVK5yLie2rqZQOvmg7ry-v9B8DhQmm9ADhKIohbUJCMdh4eK_ao3XwhQBMDXCyOSOFwEhW6c9LYg6Q79lJULTORBpCLOdInJpxAsVYGDyt2-I6dAjbqPVS60BKb2NCNtLJQ_sWipSO8/s1600/2010-06-05+14.51.25.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" px="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJsVK5yLie2rqZQOvmg7ry-v9B8DhQmm9ADhKIohbUJCMdh4eK_ao3XwhQBMDXCyOSOFwEhW6c9LYg6Q79lJULTORBpCLOdInJpxAsVYGDyt2-I6dAjbqPVS60BKb2NCNtLJQ_sWipSO8/s200/2010-06-05+14.51.25.jpg" width="150" /></a></div>I finished with a final time of 2:44:03 (swim – 24:47, T1 – 2:44, bike – 1:22:28, T2 – 1:33, run – 50:29). A lot went wrong, but it was a solid performance on the day and I was happy with it. The run was the only section that was completely problem free. My feet felt great in the Vibrams and I was confident they would work great for longer distances. Now it was a matter of getting ready for the 1/2IM the next day, things could only get better…<br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-52255601375202455532010-10-25T07:09:00.000-07:002010-10-28T07:36:13.481-07:00They're Just Shoes...<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlp-RjIlgcDWmWoWRVNtMmOOoTLx6rj2Izn12aMce1sMpKgt-zRF7XBt_1fId9JOEGxAJmPsfKUPgLcUN9W7Prn1IURReNAKRWm6s-Lz6t46BONQRtBeAgN5yWpEQEfYqLVQV83rWQFs4/s1600/2010-01-03+07.38.00.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlp-RjIlgcDWmWoWRVNtMmOOoTLx6rj2Izn12aMce1sMpKgt-zRF7XBt_1fId9JOEGxAJmPsfKUPgLcUN9W7Prn1IURReNAKRWm6s-Lz6t46BONQRtBeAgN5yWpEQEfYqLVQV83rWQFs4/s200/2010-01-03+07.38.00.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">They're just shoes: minimalist shoes, barefoot shoes, toe shoes, gorilla feet, whatever, they're still just shoes. For something so simple they've taken me on a wild journey over the last 14 months. It was a journey that truly started about 2 months prior to my first sticking toes in them. They transformed me as a runner, an athlete, an athletic trainer, a biomechanist and just as a person in general.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The journey started with a simple discussion on twitter where I was talking about the benefits of orthotics and another person argued that they were actually bad for you. His argument claimed the muscles of the feet, if</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNgZgql0rj2UHQ7fhOjyQQpMr7pgKe6EUGOZWYd0fyjJqGeQeOA7uH4et6DVXOHfsP34t6XRRA0KLi0o5fEENN_c6NjH5wfUxmMzajfaEb2oJJfrPoeROZe_0aq48pI5AbkzUrzBMF_ns/s1600/2010-01-03+07.58.03.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNgZgql0rj2UHQ7fhOjyQQpMr7pgKe6EUGOZWYd0fyjJqGeQeOA7uH4et6DVXOHfsP34t6XRRA0KLi0o5fEENN_c6NjH5wfUxmMzajfaEb2oJJfrPoeROZe_0aq48pI5AbkzUrzBMF_ns/s200/2010-01-03+07.58.03.jpg" width="150" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"> allowed to strengthen naturally would better do the job. We went back and forth, citing sources and examples, neither giving in. But the wheels in mind had started to turn.</div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I started nosing around on the internet and then read the book “Born to Run” that had been recommended to me by same person who had put me on this path. The more I read, the more I researched, the more I believed. Soon, I was ready to give “barefoot” running a try myself.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I started with a couple short runs barefoot around the grass athletic fields at the school I work for. I loved it! I loved the feel of the grass on my feet, the freedom of my toes, and even loved the acorns I stepped on, despite the pain from the last. I was hooked and couldn’t wait to get my first pair of Vibrams and hit the road with them.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">By the end of August, 2009, I had purchased a couple pairs of Vibrams, one pair of Sprints and one pair of</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"> KSO’s. I started with a couple cautious, short runs, which caused some soreness in my Achilles and feet, but felt good enough I pushed for more.</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9iw-JWVHIHToU1BeuzuybityqNTPG7CneXGPY8WBixB-GMBvUcEsdpMAysOtx8w988qgQ-rWgPU7_hTUXv4V7kgYP0yv31xqMHPDsVyiBn_005JstiMuS5CwG8hVM8UVJSBr-jnsaKb8/s1600/2010-02-25+13.25.48.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9iw-JWVHIHToU1BeuzuybityqNTPG7CneXGPY8WBixB-GMBvUcEsdpMAysOtx8w988qgQ-rWgPU7_hTUXv4V7kgYP0yv31xqMHPDsVyiBn_005JstiMuS5CwG8hVM8UVJSBr-jnsaKb8/s200/2010-02-25+13.25.48.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">This turned out to be a wrong choice and I found myself suffering back to back foot injuries from pushing too hard, too fast. My feet swelled and I could barely walk. Things had gone terribly wrong, but I was still convinced this was the right path.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I temporarily gave up running in Vibrams and gave my feet a chance to fully heal. I was wearing the Vibrams daily, just wasn’t running in them. After about three weeks of running healthily in running shoes I started back into the Vibrams. This time I was going to be very slow about it and build gradually. No more than two runs a week and no more than three miles. I was determined to stick to this plan until ALL discomfort running in them fully dissipated.</div><br />
Somewhere in the following weeks I found the correct form, my feet and lower legs the strength they needed and things took off. The distances started growing and I was running in nothing but my Vibrams. I was soon up to 8 miles, 10 miles, 13 miles, 15miles... My legs and feet felt great.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsUuq7LcZILMbuSHvkAgFWWqFQQplamQgagT7H4jrv8p88KTX-EdirWgZWB0uo3-DPM2jC6PTf8zAtJQfpdiDKPrcjwXhSREQvzzdgRkL5RX8MDFFap-LfItkfJTcVI8oFrSbw8tuSGuc/s1600/2010-06-05+14.51.25.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsUuq7LcZILMbuSHvkAgFWWqFQQplamQgagT7H4jrv8p88KTX-EdirWgZWB0uo3-DPM2jC6PTf8zAtJQfpdiDKPrcjwXhSREQvzzdgRkL5RX8MDFFap-LfItkfJTcVI8oFrSbw8tuSGuc/s200/2010-06-05+14.51.25.jpg" width="150" /></a><br />
<br />
I started racing in them. First a 25k, then a slight step back to a half marathon, then a full. Tri season hit and I wore them for a sprint, an olympic, a half iron and finally for Ironman.<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">There was no looking back, I was hooked and I hadn't felt this good in years. My running form had transformed. It wasn't fully ingrained in me but it was getting there. When fatigued or running on soft surfaces I found that if I didn't pay attention I would revert to a heel strike, but this was happening less and less.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5VmjWIdz7lgBDvqOAeOejGU_jfxyRTGnFrcV3h7CD9U-kEuYOJGEPOmB4uLOXq7i8kjdy0HuU9ScRTaYXdU_8K17TcdxlDBaP1LdJNrn5UJX3qmrPc5uQowonOKbX3QIyyhSEJRu54OU/s1600/IMG_20101025_092827.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5VmjWIdz7lgBDvqOAeOejGU_jfxyRTGnFrcV3h7CD9U-kEuYOJGEPOmB4uLOXq7i8kjdy0HuU9ScRTaYXdU_8K17TcdxlDBaP1LdJNrn5UJX3qmrPc5uQowonOKbX3QIyyhSEJRu54OU/s200/IMG_20101025_092827.jpg" width="149" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Everything I thought I'd learned over the years about correct running mechanics had proven wrong or at least not fully developed. My approach to working with my athletes has changed. This has opened up new avenues for injury rehab and prevention. I'm not counselling my athletes out of shoes, but I'm adjusting their mechanics to correct for problems they are having. I'm having greater success with treating and rehabilitating shin splints, ankle instability, lower leg muscle tightness and more. My running is improving again and I feel rejuevenated and I look at running and runners in a different light. My custom orthotics and heavy motion control running shoes are gone. I no longer fit in any of my old shoes and I even had to move a size up in the Vibrams when I purchased new ones last week, the muscles in my feet have developed that much.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyS9SLUSgIxOkB1ATf1yZk8CBYofkhUrrRp-Wp_HXy7Lkf-OXZEyq8XX2gBsFzSB1C-EciMw9KGZRnwlDzlO_YjtLSRCBfcCjnkIHwHEnqilUxPthdMtEAIHg9a94WzE3WgwxdB_fSUwc/s1600/2010-03-27+11.29.45.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyS9SLUSgIxOkB1ATf1yZk8CBYofkhUrrRp-Wp_HXy7Lkf-OXZEyq8XX2gBsFzSB1C-EciMw9KGZRnwlDzlO_YjtLSRCBfcCjnkIHwHEnqilUxPthdMtEAIHg9a94WzE3WgwxdB_fSUwc/s200/2010-03-27+11.29.45.jpg" width="150" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">They may be just shoes, but they have made all the difference...</div>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com2tag:blogger.com,1999:blog-6732884914475343155.post-16010711841720272772010-10-21T08:15:00.000-07:002010-10-21T14:47:42.242-07:00A Rookie Mistake<div class="separator" style="clear: both; text-align: center;"></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUopwFR7eby56o6E9HhO-1UPMlbHa3XvDnTYZLCzDMZJ8qVgWWL-4UlRbtzGQyO53SN9ZsSuJY0rXbB7zYovg3QGX-RVkXowd0s6WfUd-1Euv7fCxhAvdq7tt6IKyRizltZ4ZYzxXCPKE/s1600/2010-05-16+13.16.29.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUopwFR7eby56o6E9HhO-1UPMlbHa3XvDnTYZLCzDMZJ8qVgWWL-4UlRbtzGQyO53SN9ZsSuJY0rXbB7zYovg3QGX-RVkXowd0s6WfUd-1Euv7fCxhAvdq7tt6IKyRizltZ4ZYzxXCPKE/s200/2010-05-16+13.16.29.jpg" width="200" /></a>Saturday, May 15th was a beautiful day. The sun was shining, sky was blue, air was warm and full of the scent of freshly cut grass and wild flowers and I had time for a ride. I wasn't going to be able to get in as long a ride as I would have liked, but a short ride is better than no ride. So, I pumped up my tires, changed my clothes, hopped on my bike and off I went.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFaXi5PpaD4AV0vMsOv9TYSDtDmSBOmfqhDrkJ8q3tEyyJVFDTQ1Y6JklwRAbMf8yPmlNr2MGe4up2xmyPibABsfeKZIsoFjcZBcY-WfF-V2gvFnWEMMQIK7ByTymLd_3I6rl60BJk0ys/s1600/2010-05-16+13.15.48.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFaXi5PpaD4AV0vMsOv9TYSDtDmSBOmfqhDrkJ8q3tEyyJVFDTQ1Y6JklwRAbMf8yPmlNr2MGe4up2xmyPibABsfeKZIsoFjcZBcY-WfF-V2gvFnWEMMQIK7ByTymLd_3I6rl60BJk0ys/s200/2010-05-16+13.15.48.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I took off on a challenging 40 mile loop that I done many times. The challenge was not in the distance but in the number and size of the hills. On this route there was almost no such thing as flat. A number of the hills were some of the toughest I'd ever ridden. It is great training for Ironman Lake Placid because there is nothing on that course that can match a couple of the hills.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I was about midway through the ride when BAM! I blew my rear tire. This caught me as a shock because despite all of the riding I do it had been years since I'd flatted. I'm always very good at making sure I replace tires and tubes regularly before they get too many miles on them. I don't know whether that is part of why it had been so long or whether it was blind luck that I'd rode thousands of miles since my last flat.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQyT86M0ulvoCsES9aP8gyZoN3DlYI_111DUvg4-hdpzqLJqPTA23ZccC_tSAVjEEoxBlOvsgrxZqWlIdUP6oiZ9lITGlyOD_HndnBRHTAUcNS8ljaoWWEWBWF6Z3r-pi2Z_j-Mooq2aI/s1600/2010-05-11+23.04.17.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQyT86M0ulvoCsES9aP8gyZoN3DlYI_111DUvg4-hdpzqLJqPTA23ZccC_tSAVjEEoxBlOvsgrxZqWlIdUP6oiZ9lITGlyOD_HndnBRHTAUcNS8ljaoWWEWBWF6Z3r-pi2Z_j-Mooq2aI/s200/2010-05-11+23.04.17.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Anyway, here I was 20 miles out on my ride, just having started my turn back and I had a flat. No big deal. I popped my rear wheel off, opened my bike bag, pulled out my multi-tool and slid off the nothing… My tire levers, which were supposed to be on the side of the tool, weren't there. I dug back into my bag, pulled everything out and still nothing. I searched the ground around me hoping I had dropped them and didn't see them. I frantically researched through everything, and still nothing.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Now I started to get concerned. How was I going to fix a flat without tire levers? And, where were mine? I sat there in the grass pondering what to do and turning my wheel hoping it would give an idea. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHDAcRpANkBSBolYEQ5mwqfSb3HT92reY6ShXmokOBWwOK66Sbu4pdvpaeb4UpzfiYlT88hgxb8fk_N69yv3fN6cOJHWvZxMjcDSRaIioGiYvN-UhS_sAuNvEhNgy6axNn38DGo3zb0Oc/s1600/2010-05-08+17.55.15.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHDAcRpANkBSBolYEQ5mwqfSb3HT92reY6ShXmokOBWwOK66Sbu4pdvpaeb4UpzfiYlT88hgxb8fk_N69yv3fN6cOJHWvZxMjcDSRaIioGiYvN-UhS_sAuNvEhNgy6axNn38DGo3zb0Oc/s200/2010-05-08+17.55.15.jpg" width="200" /></a></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">About midway through the first turn of the wheel I realized getting tire off was my smaller problem, I had a huge hole in my tire. It looked like the tire had literally disintegrated on me. As I looked further I found a second smaller hole. Even if I got tire off and repaired or replaced the tube it wouldn't matter. I would only be able to go a very short distance before the tire would blow again.</div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I started to realize I may have to do what I'd never done before, call to be picked up. After literally thousands of <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzsob44-oXh00Iez3CHhYBPN4fcsuZm5S19z1GcyXThhfzKJbb__sYF_4DPKnkXAnqDW9cnF0BEc50SPkjORXA9UTeJk8lwJVJ-rpemhlS3lM4ae2JEyxns8cax-Q3zPA53xCBu3PIurg/s1600/2010-05-08+17.55.33.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzsob44-oXh00Iez3CHhYBPN4fcsuZm5S19z1GcyXThhfzKJbb__sYF_4DPKnkXAnqDW9cnF0BEc50SPkjORXA9UTeJk8lwJVJ-rpemhlS3lM4ae2JEyxns8cax-Q3zPA53xCBu3PIurg/s200/2010-05-08+17.55.33.jpg" width="200" /></a>miles running and cycling I've always made it back in on my own. Distances may have been shortened and creativity pressed, but always I did it. But now it was starting to look like the streak was at an end. What was I to do? I started thinking about who might be around and able to help me.</div><br />
While sitting there an idea came to me, it might render tube unrepairable, but I might be able to pry tire off with my keys. I also had a patch kit and could try and use patches to repair tire enough to get me home. I wasn't sure idea would work due to size of hole and the fact that the rest of the tire looked like it could disintegrate at any second, but it was worth a try.<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirc97e9jVK9YY4WJtKLhAH90zmKrirb2BlMbFqcgq3g4WRaMup42LODvfiED819jwWXZa__wO_tWtC2f7JOFDb-VynzgA9il6p80iH42THeXERUKWnVbdVcDsZAenapviW9TnnbNXx3T0/s1600/2010-05-11+23.04.05.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirc97e9jVK9YY4WJtKLhAH90zmKrirb2BlMbFqcgq3g4WRaMup42LODvfiED819jwWXZa__wO_tWtC2f7JOFDb-VynzgA9il6p80iH42THeXERUKWnVbdVcDsZAenapviW9TnnbNXx3T0/s200/2010-05-11+23.04.05.jpg" width="200" /></a>Prying the tire off with keys wasn't that bad. I got it off almost as quickly as with tire levers. I quickly took tire fully off of wheel, stripped the tube out of it (which I stuck in jersey pocket so I wouldn't forget it) and set about patching the tire. I put 1 patch over the smaller cut and 4 over the big hole and another patch inside the hole. For a little extra protection incase patches didn't work, I folded up a $1 bill and stuck it on inside of tire covering hole.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGJtkZiw0jAET4oBju3Zh5pFLQyJkHLJnisq_NmV4fVTA9bPWqGfl7D_YiMOPYZXG-GUS1tSfp94wIn1Vv6VZ1CBxQxfKwVsZnCvk43PRgK0DOtWb0RXCNp1gRhO-pEJ5NyIKaPwO5KgI/s1600/2010-05-08+19.18.16.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGJtkZiw0jAET4oBju3Zh5pFLQyJkHLJnisq_NmV4fVTA9bPWqGfl7D_YiMOPYZXG-GUS1tSfp94wIn1Vv6VZ1CBxQxfKwVsZnCvk43PRgK0DOtWb0RXCNp1gRhO-pEJ5NyIKaPwO5KgI/s200/2010-05-08+19.18.16.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Patching done, I put tire back on wheel, put in a new tube and finished mounting tire. I slowly and cautiously inflated tube with my CO2 checking carefully for leaks and signs of a problem. Once tire was fully inflated I put wheel back on bike, packed my tools and cautiously got back on my bike.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGFowq1AtqGAX_IqX4oUNSdIQi96xPmPMfzz0F75_aacOsPEQhpFu_gGi_WWpkhqOxEeFqzXzZOzRZzH_tvDWVIpnNQ265QwBInTB7X162yWeUFRavEIM64EwLtouu_c4Z7cQj4HQBeKA/s1600/2010-05-11+23.03.50.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGFowq1AtqGAX_IqX4oUNSdIQi96xPmPMfzz0F75_aacOsPEQhpFu_gGi_WWpkhqOxEeFqzXzZOzRZzH_tvDWVIpnNQ265QwBInTB7X162yWeUFRavEIM64EwLtouu_c4Z7cQj4HQBeKA/s200/2010-05-11+23.03.50.jpg" width="200" /></a>I rode slowly and tentatively at first and with each mile got a little more confident that my patch job would hold. As my confidence grew my pace quickened. I knew that even if patch held another part of tire could give way and leave me stranded, but I decided to make the most of whatever ride I may have left. As it turned out patch job and tire held the rest of the way home, almost 20 miles. In fact the patch was the strongest part of tire by the time I finished. In the remaining miles most of the remaining rubber bubbled up and was ready to go.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhBMnEJtaVCX6CJWVSbBbTYs2NUNTOtrBS93lEviGpQM2D4eI1_P-Xg5mrkSclFefwzyDmvKnpcnqWgE7NkWX9_VcqzaAu_7rPu-ZG5j3bt5QWynvEfF4lRzWze8X0zLX6IraD5FMdVOw/s1600/2010-05-08+19.18.32.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhBMnEJtaVCX6CJWVSbBbTYs2NUNTOtrBS93lEviGpQM2D4eI1_P-Xg5mrkSclFefwzyDmvKnpcnqWgE7NkWX9_VcqzaAu_7rPu-ZG5j3bt5QWynvEfF4lRzWze8X0zLX6IraD5FMdVOw/s200/2010-05-08+19.18.32.jpg" width="200" /></a>Over the course of the remaining miles I was slowly able to figure out what had happened. The previous season I had bought new wheels for the bike. The tires on the old wheels were due to be replaced, but since I took them off of the bike and put on the new ones I saw no reason to spend the money on them. Then, at the end of the season, I put the old wheels back on, to save wear and tear on the new ones if I did any riding over the winter. I never took the bike out all winter and over the 5 months I was off of the bike I forgot about changing the wheels back. When I started riding again, I assumed that it was on the fairly new tires and not the old shot ones. The fact that I had got any rides in without flatting to that point was actually pretty incredible.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">As for the missing tire tools, the previous week I had used them to change the tubes on my girl friends bike. I wasn’t positive until I got home, but I realized that I must have left them on my coffee table after I was done, a simply, but almost costly mistake.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLe6YdF4ckuguh2IScBgSFb_qck00cx_QHVKQPv_5wHiWmZu3c5WdGrkhyAhBKD45xRje1Uv0VFzrsg8e8wH0rKhSGv9JETgjbrwlC9kzVrvFsVM0YVkOX9o9_wIunJijMASjmzAKnNXA/s1600/2010-05-08+19.18.42.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" nx="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLe6YdF4ckuguh2IScBgSFb_qck00cx_QHVKQPv_5wHiWmZu3c5WdGrkhyAhBKD45xRje1Uv0VFzrsg8e8wH0rKhSGv9JETgjbrwlC9kzVrvFsVM0YVkOX9o9_wIunJijMASjmzAKnNXA/s200/2010-05-08+19.18.42.jpg" width="149" /></a>As far as mistakes go, the two I had made were rather simple, but both were something that I have enough experience with that should never have happened. I know to make sure that I do proper and regular maintenance on my bike and to check it before every ride. I know to replace worn part before they become a problem. I also know that I should always put my tools back when I’m done and that I should have everything I need with me when I go out on a ride, especially when I’m going solo. Despite this, I still found myself out in the middle of nowhere, and in danger of not being able to get back in. Fortunately, experience and a little ingenuity got me home, but it was a nice reminder to never just take things for granted and to make sure everything is set before heading out on a ride.</div>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-67226827303231144812010-06-07T17:22:00.000-07:002010-10-28T07:36:37.436-07:00Ironclad Sprint Triathlon 2010: My First Tri with VFFs<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDe692y0PIm4seTELwKQ-wwyf-UxOboRQgfuI7FgJAnMzsCKB98P-i8ETkO30WDGq80pxjeCS0DQNzovveJNe7nrzQzNj1f5nAHlzAzLBiGSHuu9-j0PmTrOxjcm_qDlTRv3QSnE4FYes/s1600/header.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="117" qu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDe692y0PIm4seTELwKQ-wwyf-UxOboRQgfuI7FgJAnMzsCKB98P-i8ETkO30WDGq80pxjeCS0DQNzovveJNe7nrzQzNj1f5nAHlzAzLBiGSHuu9-j0PmTrOxjcm_qDlTRv3QSnE4FYes/s400/header.jpg" width="400" /></a></div>The morning of the Ironclad Sprint Triathlon arrived way too early. My alarm went off at 4:30am and I slowly dragged my butt out of bed. I got dressed, prepped my water bottle for the bike and a bottle for the drive, walked the dogs, grabbed my gear and stumbled out the door. At this point I was only running 15 minutes behind schedule.<br />
<br />
<br />
In my truck I quickly programmed my Droid phone to use as my GPS and pulled out of the driveway. It was a 1 hour drive to race sight and the bulk of it was uneventful. As I neared the race sight I started to see more and more cars loaded with bikes, obviously going to same place as me. <br />
<br />
As I neared the race I had a growing line of cars with bike behind me. However, just before I got there everyone disappeared. As I noticed this I realized I had goofed. There was no parking at the race site, we were supposed to park a mile away at a school. I had programmed my Droid incorrectly and I was going to lose even more time. I searched for a place to turn around and doubled back to where I had last seen the other cars and followed the cars I saw with bikes to the parking area.<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ30h6zPjBlm-mpYk3gEM6eeXVOvRmJeHXMSOHWxHssLoYDCqg2X8Qa5a-Zo_XIwp0FQl-xuUUEY62F2rzQLBdsyd1X8ER0nn2po8AgsaM0Dxa7TW7NINYyLYdOzRTV3kQ0zc4uHvc8bw/s1600/mine+111.JPG" imageanchor="1" style="clear: left; cssfloat: right; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" qu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ30h6zPjBlm-mpYk3gEM6eeXVOvRmJeHXMSOHWxHssLoYDCqg2X8Qa5a-Zo_XIwp0FQl-xuUUEY62F2rzQLBdsyd1X8ER0nn2po8AgsaM0Dxa7TW7NINYyLYdOzRTV3kQ0zc4uHvc8bw/s200/mine+111.JPG" width="200" /></a>Once parked, I pulled out my pumped, got my tires up to pressure and took bike off of rack. I then gathered my gear out of the various bags it was in and stuffed into one bag for transport to transition. I put numbers on my helmet, bike, and race belt. All of this I'd meant to do night before and never got around to. I took my time and once everything was set I got on my bike to ride to the transition area.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">About midway to transition I glanced at the time and realized transition closed in 5 minutes and race started in 20. I was running way behind and cutting things a bit too close. I sped up on bike and rolled up to transition as they were starting to push everyone out.</div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I hurriedly racked my bike, and set everything up. I put on a liberal application of bodyglide to both legs from knees down and both arms from elbows down, but, as I realized later, forgot my neck. This done I picked up my wetsuit and goggles and started to head for the swim start. As I was leaving transition one of the volunteers came through yelling out a reminder to the athletes to pick up their timing chips and swim caps.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Oops, I knew I was forgetting something...</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I sprinted to the nearest tent and got my timing chip. Unfortunately that was all they had. The swim cap was at another tent over 200 yards in the wrong direction.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXuxpavJVBJRh6EarqsQQ69B2vC0EMjUU_S0FV1SmeDGKTt_6extlaRaUjhT61ZIoVg5Jba3FXblG3l3lQN18UXzg6B_y09Qsc4ITjKR8sqN2ARg8ClUTUOjWr9WsShxqUam3fxaKYXDs/s1600/mine+105.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" qu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXuxpavJVBJRh6EarqsQQ69B2vC0EMjUU_S0FV1SmeDGKTt_6extlaRaUjhT61ZIoVg5Jba3FXblG3l3lQN18UXzg6B_y09Qsc4ITjKR8sqN2ARg8ClUTUOjWr9WsShxqUam3fxaKYXDs/s200/mine+105.JPG" width="150" /></a>I quickly ran to the tent to get my swim cap. When I got there however the volunteer who was there was just watching the tent. He had no idea where caps were and once found what color I was to get. After what seemed like ages, but was probably about 5 minutes the correct person showed back up and gave me my cap. It was 2 minutes to start of 1st wave and I was in 3rd wave and had yet to put on my wetsuit.</div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I dashed off for the swim start about 300 yards away. I got there as the first wave was lining up to start. I hurriedly pulled on my wetsuit, causing 2 small tears in the process, put on my cap and got my goggles ready. By this time 2nd wave was starting, I had managed to get ready with a whole 3 minutes to spare. Not a good way to start things off.</div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">A few minutes later I entered the water and off we went. The swim took place in the Long Island Sound and when I had checked the water temp online a couple days before it was only 54 degrees. It definitely hadn't warmed up much since then, and my face was hurting from the cold before I had reached the first buoy. The swim, other than the cold, was uneventful. I exited the water with a swim time of 16:42 for a half mile.</div><br />
Coming out of the water my feet were numb. This was probably a good thing though because the beach was very rocky and full of broken shells. I ran as fast as my numb feet would carry me to transition. The top part of my wetsuit I had shed as I came out of the water and I had taken my goggles and cap off as I ran.<br />
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFyv39Hw7WHz5XKLdAgSZ3b4JoP_d350D_qS28hZLI4Zt-VgV0O55WI57lYAOQcqoLcqbDqQrvdHp-D9mbhLW3xClnGkcZYnyYq9rOtyFswbn23C_IR5joyVZEuhdUE57ryG6UmFxKoyo/s1600/IC10MT0591%5B1%5D.jpg" imageanchor="1" style="clear: left; cssfloat: right; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" qu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFyv39Hw7WHz5XKLdAgSZ3b4JoP_d350D_qS28hZLI4Zt-VgV0O55WI57lYAOQcqoLcqbDqQrvdHp-D9mbhLW3xClnGkcZYnyYq9rOtyFswbn23C_IR5joyVZEuhdUE57ryG6UmFxKoyo/s200/IC10MT0591%5B1%5D.jpg" width="133" /></a>When I got into transition I struggled out of the bottom part of my wetsuit which got caught up on my timing chip. Once free of the wetsuit I got my cycling shoes on, put on my number belt, sunglasses, helmet, grabbed my bike and ran out of transition. I jumped on the bike and off I went.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The first loop of the bike was uneventful. I was flying by other riders on a regular basis. It seemed like no time before I was starting on the second loop and this was a little more difficult. On the second lap we started mixing the faster racers with the slower novices that really didn't know what they were doing. High speed passing the slow and erratic made things a little dangerous and crazy.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOdfus5FgJdiDoxvhT5XBUJeHGbF459SGdWmSY5nYM2_Nk3LXD40i2ZeRALlO5rz3qCBUWrHvah2SKVIZCHDlHA4EkZb5yKy9dfx89vj2kFZoK3BDGZLvrA4kjoWxzPl8UqnwRele0pFE/s1600/2010-06-03+20.50.05.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" qu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOdfus5FgJdiDoxvhT5XBUJeHGbF459SGdWmSY5nYM2_Nk3LXD40i2ZeRALlO5rz3qCBUWrHvah2SKVIZCHDlHA4EkZb5yKy9dfx89vj2kFZoK3BDGZLvrA4kjoWxzPl8UqnwRele0pFE/s200/2010-06-03+20.50.05.jpg" width="200" /></a></div>I completed most of the second lap without incident when ahead of me I saw my friend who was doing his first tri. I caught him quickly and I glanced over to say hi and encourage him on. As I did this I noticed movement out of the corner of my eye. There were people rushing into the road to slow us down. I had to lock my brakes and went into a slide barely missing a couple other bikes. (I would find out later that I had torn most of the rubber off of a section of my tire as a result, but it held long enough for me to reach the finish.) There had been an accident and they were trying to keep us from running into the downed rider.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I was quickly around them and finished the final miles without incident. I slipped my feet out of my shoes as I approached transition. My odometer told me I had only rode 12.5 miles instead of the 13.5 they had told us. I hopped off of my bike and ran into transition. Despite my toes being numb making it difficult to feel toe holes, I quickly pulled on my Vibram Sprints, grabbed my number belt and hat and was off and running.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFKH71LriKf1-yUk0W5MsGPjJDAMe87KzpuE0xRIzenrkqUPbsH89xQ7j4wxNhH4F0Xzk_pq8uWcTcdHK3nRnxpeCGcNEdB-rfPMzji6N8bjaP5DC9HbMBWrJvGJqysfEZhmk9lWKfDC8/s1600/IC10MS1918%5B1%5D.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" qu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFKH71LriKf1-yUk0W5MsGPjJDAMe87KzpuE0xRIzenrkqUPbsH89xQ7j4wxNhH4F0Xzk_pq8uWcTcdHK3nRnxpeCGcNEdB-rfPMzji6N8bjaP5DC9HbMBWrJvGJqysfEZhmk9lWKfDC8/s200/IC10MS1918%5B1%5D.jpg" width="133" /></a>The run course was mainly off road, with a good portion of it being on well groomed trail. There was a lot of gravel in opening stretch but my feet had become well adjusted to it and this caused me no problems. The trails themselves were a bit of an adventure. There were a couple mud pits we had to run through and at the first I hesitated a bit. If had been running in shoes I would have just jumped in but for some reason I paused a moment and contemplated my alternatives. I quickly realized I was being silly and just plunged through and didn't slow for the remainder.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The only other concern was the sections of trail that had large roots crossing them. They were a concern for any runner because they were an easy way to trip or twist an ankle. But, with VFFs I was also concerned with injuring my feet if I stepped on them incorrectly. I just carefully watched my step and danced my way through them.</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifehmSaIKqQxiH5VFbDlqNjml2dJ63Vya2Y9TDl8PQiSio2gmShEiLMVnyR_9TgouFfqGLTlXNNYT5TtJe7EJPnE5RP62EhgKe20pTabCU0vkdJG1avXD8kuwQFxMNpTaUP-zDAc245jE/s1600/mine+114.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" qu="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifehmSaIKqQxiH5VFbDlqNjml2dJ63Vya2Y9TDl8PQiSio2gmShEiLMVnyR_9TgouFfqGLTlXNNYT5TtJe7EJPnE5RP62EhgKe20pTabCU0vkdJG1avXD8kuwQFxMNpTaUP-zDAc245jE/s200/mine+114.JPG" width="200" /></a></div>The run was over before I knew it and I found myself sprinting for the line. The race itself wasn't much of a challenge because of the short distance, but I still felt like I had made a huge accomplishment. I had run longer distances in my VFFs but this was the first time I had used them in a triathlon. My feet felt great in them and they made running the trails a true joy. I found myself anxiously awaiting my next tri in them (the next weekend).LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com3tag:blogger.com,1999:blog-6732884914475343155.post-42432261040732737282010-05-26T07:55:00.000-07:002010-10-28T07:36:55.365-07:00An Arubian Misstep<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbtTPfnWX7gmywm2fHFwITxI1c6SXW_dkP1EyOVEuR7Ch_rAUpi-hdQyez52DzYRKnwBnvv_UA2QhijLZ1EnQquf9Fovg7s9MA2ETPMADsEIL3p8DMpqlrYbNbm9_D-3y4gzXYZtIgVyw/s1600/2010-03-27+11.29.36.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbtTPfnWX7gmywm2fHFwITxI1c6SXW_dkP1EyOVEuR7Ch_rAUpi-hdQyez52DzYRKnwBnvv_UA2QhijLZ1EnQquf9Fovg7s9MA2ETPMADsEIL3p8DMpqlrYbNbm9_D-3y4gzXYZtIgVyw/s200/2010-03-27+11.29.36.jpg" width="150" /></a></div>I came out of the Celebrate Life Half Marathon back in March feeling pretty good about my progress in running in Vibram Five Fingers. Even though I ran the race slower than what I'd hoped to, I felt that I was getting better at running downhills in my VFFs. Besides, it wasn't due to my choice in foot wear that caused the slower time, it was a combination of training and a GI issue during race that resulted in an unplanned pit stop that were to blame.<br />
<br />
<br />
My feet felt great during and after the race and I was starting to feel a little cocky about it. I had a great week of running following the CLHM. I didn't do a lot mileage but the runs were good quality. That next Saturday I flew to Aruba for spring break.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh04Lvrql-egx6uueYdsilsWCbLqixlJl1Uuw0BdM-85wFJAucFQNB0pfoILkUUUPUnrIwTO35NtxhHlrXJm4RF55f5moPYVgj8-4vDApebZSK_mOpQdZlMujx2AZWNm2JsleE3qrPMjI/s1600/2010-03-22+13.52.04.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gu="true" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh04Lvrql-egx6uueYdsilsWCbLqixlJl1Uuw0BdM-85wFJAucFQNB0pfoILkUUUPUnrIwTO35NtxhHlrXJm4RF55f5moPYVgj8-4vDApebZSK_mOpQdZlMujx2AZWNm2JsleE3qrPMjI/s200/2010-03-22+13.52.04.jpg" width="200" /></a></div>Arrived in Aruba Saturday afternoon. I was very fatigued and it was very hot so elected not to run that day. The next morning I woke up bright and early and set off on a 7 mile run. I quickly got absorbed in the scenery and weather and hardly even noticed that I was running. I had been a bit concerned how well my feet would do in VFFs running on hot pavement, but I didn't even notice. This was literally a run in heaven.<br />
<br />
On the second morning I again woke early and headed out for a run. It was another absolutely perfect day. Weather was fantastic, sun was glistening off of the beautiful blue water, there was scent of sea air and tropical flowers in the air and life was good.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr3jRNYP4NlduRG9XPXf7UVv1f1bbYzs98V2bGue0dRSlIXJS2zA4kDALLFkqLUGXRQpozR5bXqd6djYIYBNE7w2HLYuNC28cmOy4zVyyv94isJHSItXagPYNXogSRzdDHMCGzypmvWZM/s1600/2010-03-22+13.53.17.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr3jRNYP4NlduRG9XPXf7UVv1f1bbYzs98V2bGue0dRSlIXJS2zA4kDALLFkqLUGXRQpozR5bXqd6djYIYBNE7w2HLYuNC28cmOy4zVyyv94isJHSItXagPYNXogSRzdDHMCGzypmvWZM/s200/2010-03-22+13.53.17.jpg" width="200" /></a></div><br />
About 1 1/4 miles into the run I was running along looking out at the sea. Because of an oncoming car I moved to the side of the road and was about to move into the dirt beside it when I felt a sharp pain lance through my right foot. It took a couple hopping steps to come a complete stop, each one, despite barely putting pressure on that foot, hurt more than the last.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH3aum_6dHzKhgN2OLjlQXGdv15n5f-RgXKE4KiStn6gCuaJkHz4gVJcxRo56Z2aps0i-f_J7RDMH-zpwnxwnTQIDO1Vobn1WGArHJfOaZPTahIiuSuh3JGzxOnqLB2jvdenes1Nz_uZ0/s1600/2010-03-27+11.58.44.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH3aum_6dHzKhgN2OLjlQXGdv15n5f-RgXKE4KiStn6gCuaJkHz4gVJcxRo56Z2aps0i-f_J7RDMH-zpwnxwnTQIDO1Vobn1WGArHJfOaZPTahIiuSuh3JGzxOnqLB2jvdenes1Nz_uZ0/s200/2010-03-27+11.58.44.jpg" width="149" /></a></div>It took a few moments to figure out what had happened. I finally realized that I made a cardinal sin of running, I'd stopped watching my footing. As a result when I attempted to leave the road I didn't get a good placement on my foot and stepped with only outer edge on pavement and the rest came down on dirt. To make it worse the dirt wasn't flush with the pavement, there was about 2 inch drop in that particular spot.<br />
<br />
I hobbled around for a moment trying to decide how serious it was. The initial piercing pain subsided somewhat, but it was still pretty high on the pain chart. I debated with myself whether to keep going, turn back, turn back and walk or to try and hitch a ride. The last option being quickly dropped. After a couple minutes I decided to try and slowly continue on. I'd been able to run through most of my injuries and now that I'd learned how to correctly run in VFFs I figured I could continue without making things worse.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqTAZOjhFVSZcl5haiQeKV_l2oDrO1d8P3ZX6B6iuLACaXRWBUmqLDKpfI_WhNv3k1QxZFi6qhh4GHGzDhmkfvxPVKWM6t5mmGVRqeNmUyqeQefdlY3Ds05-jDNyQdMiZ5xwlxshr22SA/s1600/2010-03-27+11.58.53.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqTAZOjhFVSZcl5haiQeKV_l2oDrO1d8P3ZX6B6iuLACaXRWBUmqLDKpfI_WhNv3k1QxZFi6qhh4GHGzDhmkfvxPVKWM6t5mmGVRqeNmUyqeQefdlY3Ds05-jDNyQdMiZ5xwlxshr22SA/s200/2010-03-27+11.58.53.jpg" width="149" /></a></div><br />
After about 200 yards I was able to limp under a 10 minute pace, but could go no faster. The pain had just become a steady, throbbing ache, the sharpness had gone. I continued on for a little over another mile before giving up. I had hoped the pain would go away or at least become very faint, but it wasn't. I was still limping and realized I was just going to injure something else if I kept it up, so I turned to head back to the hotel.<br />
<br />
The 2 1/4 miles back were less then fun. I could no longer appreciate the paradise I was running in and had to focus instead on running as correctly as I could. After what felt to be an eternity I finally found my self in the hotel parking lot. I went up to my room, grabbed the ice bucket, filled it and spent the next 25 minutes trying to numb my foot. Fortunately I had cold beer close at hand.<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOdGJDu0G-ejzu_5Lk4uirTm3cwah30XtgYAb-DFRnoCWiRHtNVSJ2lnp2GagfdGTNCJbtbA1l6FDORujnD8BwfhMxkpXiNLCBjtGMPu6hyphenhyphennbE1r5pfkUCCEjnSjm12ldSdQ_g_gu9Uk4/s1600/2010-03-26+11.47.08.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOdGJDu0G-ejzu_5Lk4uirTm3cwah30XtgYAb-DFRnoCWiRHtNVSJ2lnp2GagfdGTNCJbtbA1l6FDORujnD8BwfhMxkpXiNLCBjtGMPu6hyphenhyphennbE1r5pfkUCCEjnSjm12ldSdQ_g_gu9Uk4/s200/2010-03-26+11.47.08.jpg" width="150" /></a></div><br />
I struggled to walk the rest of the day and all of the next. I tried to run again 2 days later, but barely managed 2 1/2 miles at a very slow pace. The flowing day it was a painful 4 miles, the next 3, and the final day I was there an uncomfortable 4 1/2 miles. One careless moment of being too wrapped up in looking around me instead of where I was going cost me a great week of running in a virtual Garden of Eden. I still got some miles in, but they weren't enjoyable and my foot affected the quality of everything else I did while I was there.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdOrEyCRBbaL92IxMna6sYSncrJuJIHEdFxjdE_yoPAmzlYhabS6fFgdhTki026x3hhpbZApHJe-bA3oygSt6Vq91YSlJZreA_pz7Z0noFuKn0QQcEJPO8s-X2yN74RruqIcjBEddZ80/s1600/2010-03-23+12.01.04.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdOrEyCRBbaL92IxMna6sYSncrJuJIHEdFxjdE_yoPAmzlYhabS6fFgdhTki026x3hhpbZApHJe-bA3oygSt6Vq91YSlJZreA_pz7Z0noFuKn0QQcEJPO8s-X2yN74RruqIcjBEddZ80/s200/2010-03-23+12.01.04.jpg" width="200" /></a></div>I still had a great time while I was there but was disappointed with myself for having made such a simple stupid mistake. However, I'm still alive, I've had worse and there was no permanent damage. Lesson learned, enjoy your surrounding, but always watch your step.LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com1tag:blogger.com,1999:blog-6732884914475343155.post-17054796422816196842010-05-21T13:29:00.000-07:002010-10-28T07:37:15.830-07:00Cox Providence Marathon 2010: A VFF Milestone<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivZLOQBkKdRXh9zdAOGTM9d7PIgXlugq7v3kV3RECA0jYkTlH4AJYPlKDuGQzv_0HaKAw5UQxgRuQconP0UORzzesSRVC2pzL-0P6tmN_ohTADNTes8pTbma7C_kXWQ0h40fhlXwPQhgI/s1600/n185276102949_787.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivZLOQBkKdRXh9zdAOGTM9d7PIgXlugq7v3kV3RECA0jYkTlH4AJYPlKDuGQzv_0HaKAw5UQxgRuQconP0UORzzesSRVC2pzL-0P6tmN_ohTADNTes8pTbma7C_kXWQ0h40fhlXwPQhgI/s200/n185276102949_787.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The day before the Providence Marathon I got up, got breakfast and set about gathering all of my gear for the race. I didn't put a lot of thought into it, I've done it so many times, just grabbed it and stuffed it into my bag. I sort of kept a mental checklist as I went, but that was the extent of my planning. When I was done I made sure my four legged little girl was safely with her sitter for the weekend, threw my bag in my truck, and headed for Providence.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">It was a beautiful spring day. The sun was shining, the skies blue, the temperature warm and all was well. It was a great drive until about midway when I realized I'd forgotten my running hat. This put a little damper on the drive, but I quickly shook it off knowing the hat wasn't critical and that I could pick one up at the race expo.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRo56urFO54lQgmoDCptb4VDIkxifGcduuORRmNDrby47GVhZOkYJCHkARSbN9ZAb0F0MqndM0mIMT7CtcFif-hQQS6x9X3-lgDd2nFN5e91mZrmcz-SMKbd5mdi5_YaaMRqYtobLKa9A/s1600/2010-05-01+19.47.00.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRo56urFO54lQgmoDCptb4VDIkxifGcduuORRmNDrby47GVhZOkYJCHkARSbN9ZAb0F0MqndM0mIMT7CtcFif-hQQS6x9X3-lgDd2nFN5e91mZrmcz-SMKbd5mdi5_YaaMRqYtobLKa9A/s200/2010-05-01+19.47.00.jpg" width="149" /></a>I pulled into Providence a couple hours before expo close. It took a while to find parking due to the circus being in town, and the circus protestors with them. I found a spot about 1/2 mile from the expo and host hotel, The Westin, and quickly made the walk there.</div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Packet pick-up was easy, and well organized, but the advertised expo was non-existent. There was a booth for Team-In-Training, and one for Team MS, and another for small smaller charity group doing the race. The few remaining booths were for the non-running related race sponsors, there wasn't a single thing there for runners. So much for buying a hat, restocking on Body Glide or anything else.</div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The expo may have been lacking but they did have a very nice race shirt for us and a fancy new timing chip. The T was a long sleeve tech shirt that just happened to be in my school's colors. Which meant I had a great shirt to wear under my staff shirts when covering games on cold days. As for the timing chip, I'd never seen anything like it. The chip was 2 magnetic strips that almost resembled refrigerator magnets. They were attached to the back of the bib number, so no lacing into shoes or strapping on a chip belt. It also meant nothing to turn in after the race because they were one use disposable chips. Not sure they are very 'green' but I liked them.</div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV3_bf3aRX-9rXSBqQUUDe7JRG3E5RsjPheqIgU2KCQJrRo6X9RRj2769CT5TGQ_Pbnoi8MvuDqZGrn7eSCDUz6btlEdL1jEv3OFzNsNdYONOy0TYe9_eIuM1zIOm2WKmiPgqKpuneE3o/s1600/2010-05-01+19.44.22.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gu="true" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV3_bf3aRX-9rXSBqQUUDe7JRG3E5RsjPheqIgU2KCQJrRo6X9RRj2769CT5TGQ_Pbnoi8MvuDqZGrn7eSCDUz6btlEdL1jEv3OFzNsNdYONOy0TYe9_eIuM1zIOm2WKmiPgqKpuneE3o/s200/2010-05-01+19.44.22.jpg" width="200" /></a>I was in and out in less than 10 minutes and then went to check in at my hotel, The Marriot, a mile away. The next couple of hours I spent using my Droid to find 'running' stores looking for a hat. Didn't need it, but I had the time to kill. Found out after walking all over the mall that none of the 'running' stores in it actually carry any running gear. They're all about 'fashion' not about function. </div>Finally I found City Sports just outside of downtown and got what I needed. I stopped at a pizza place to pick up dinner and headed back to hotel to relax. After pizza, I had a soak in the hot tub and made good use of the foam roller in the hotel fitness center. Afterwards it was time to get some sleep.<br />
Race morning came way too early, as they always do. I got up and had my preferred breakfast of champions, cold pizza, and started to get ready for the race. Put my number with its cool new b-chip (timing chip) on my race belt along with pouch to hold my droid (for pics and tweeting). Stuffed a couple of Accel gels in pocket of tri top I'd be wearing along with some electrolyte capsules. Stuffed my body glide and my VFF Sprints in my race bag with couple shirts for after race and left the hotel.<br />
It was .9 miles from my hotel to race starting line and instead of trying to deal with finding parking and worrying about post race traffic I elected to jog there. I had on my VFF KSOs and I covered the distance quickly and without incident. When I got there I went over to bag check, changed to my Sprints and tri top, put bandage (I developed small cut on top of foot previous weekend from top strap) on top of feet and covered with Body Glide, put on race belt and I was ready. Turned in my bag and headed out.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYw4m4Dz2uM6k7Zjex_t8xNxw6biCQ1RkKEJ5Ffd1ngPxxOH8dGf_FwrPfbueRxS9AEsaU-iS-FmGJJhh_Os5VqU6Vi2JzmQvTbXzVUnL5Za1Oc02HkwX_cSTUqBr_EUulacgXu3bA8VU/s1600/2010-05-02+07.49.39.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYw4m4Dz2uM6k7Zjex_t8xNxw6biCQ1RkKEJ5Ffd1ngPxxOH8dGf_FwrPfbueRxS9AEsaU-iS-FmGJJhh_Os5VqU6Vi2JzmQvTbXzVUnL5Za1Oc02HkwX_cSTUqBr_EUulacgXu3bA8VU/s200/2010-05-02+07.49.39.jpg" width="149" /></a></div>On the way out from bag drop I heard my twitter name, IronmanLongRunr, called and I turned around to find at @Luau coming my way. He was a literal walking billboard with names and charities written in marker on every square inch of skin that was showing. He'd sold off parts of his body for display if they would donate $22 to charity. I believe he got 22 people for a total of $484 for various charities.<br />
We chatted on the way out to the start line. This was going to be his 3rd marathon, 2nd in 2 weeks (he'd run Boston exactly 2 weeks before) and all in VFFs. We'd both run the Manchester marathon back in the fall, his first, my 20 something and were introduced to each by @oblinkin.<br />
We milled around at start for a few minutes before race start, both of receiving many stares for our choice of footwear and fielding a number of questions as well. It wasn't a very big race and we were able to find a space relatively close to the starting line, just slightly ahead of the 8min/mi pace signs which is what both of us were going to try and run. <br />
They played the National Anthem and off we went. The first few miles were uneventful. I spent most of them running with @luau and chatting with him. There were some stares at our 'shoes', more comments and questions, but for most part it was a nice easy run. We started out at just under an 8 min pace and sort of hovered there for a while.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2qgFcFgymF9N0jZlV65ewc8w5pJzf8XhQh34YVSYAmwxuqmHgc2rYZeRrNukCfa6AYKXk_NsZIKNvNHOtfI2cQxHsFYvyGP9OaPwkEYJTLTMH_2KPsPLATV_L8dUJ-Fx3CjqKYaon4mo/s1600/start.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gu="true" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2qgFcFgymF9N0jZlV65ewc8w5pJzf8XhQh34YVSYAmwxuqmHgc2rYZeRrNukCfa6AYKXk_NsZIKNvNHOtfI2cQxHsFYvyGP9OaPwkEYJTLTMH_2KPsPLATV_L8dUJ-Fx3CjqKYaon4mo/s200/start.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Around the 3 mile I started noticing some pain in the top of my right foot and realized that I was reverting to old form again. I slowed slightly, dropping slightly behind @luau and focused on correcting my form. About as quickly as the pain came on, it was gone again and I slowly started to ease the pace back up.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">It wasn't long before I was back up with @luau again and running comfortably. Shortly after I caught him, @luau yelled out 'nice shoes' and pointed to other side of the road. Running the opposite direction was a non-racer out for a run in red VFFs. He smiled and waved but I don't think he noticed that we were sporting similar footwear.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Around the 5 mile mark we were both still running sub 8min pace and @luau backed off trying to settle into it. I was just focused on my form and not worried about pace and slowly pulled in front of him. But, since my pace wasn't that much under 8min I'm sure he remained relatively close.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The next 4 miles were uneventful. I had several more conversations about my VFFs and tried to keep my focus on my running form. My feet and legs were feeling great but I was starting to realize that I wasn't going to be able to hold pace. I'd slowed to around an 8 min pace and knew I probably wouldn't hold that much longer.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieQmky__xMxZkJvLAR8phNGtS7LkM2ISEFNux1v8ndikySI7zTHmeNTcKjbvOeRIOE58zxlNH8BsdLqFL6Ahb4WjRZKWDf5LNRCjya64gsjCpHVt8s6mhJmTD8_Wq0vWunpBdyddwktEg/s1600/PM10BW0816%5B1%5D.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieQmky__xMxZkJvLAR8phNGtS7LkM2ISEFNux1v8ndikySI7zTHmeNTcKjbvOeRIOE58zxlNH8BsdLqFL6Ahb4WjRZKWDf5LNRCjya64gsjCpHVt8s6mhJmTD8_Wq0vWunpBdyddwktEg/s200/PM10BW0816%5B1%5D.jpg" width="133" /></a>Around the 9 mile mark @luau caught me again and we ran for a short ways together again. He was doing well, but was having some problems with his knee. About this time I also noticed that my bladder was starting to ask for attention. I saw a wooded area ahead that another runner was already using for same purpose and pulled off the course to answer nature.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">After a quick stop I was back running. @luau was no longer in sight and I put on a bit of a surge to see if I could catch. About a half further there was a 180 degree turn and for about 1/4 mile we were able to see some of the runners ahead of us on the way back. I saw @luau who still had a sizable gap on me. We slapped hands in passing and I continued to press the pace.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I chased him for about 1 1/2 miles before I started noticing the pain in the top of my right foot returning. I backed off pace, which I wouldn't have been able to hold much longer anyway, and refocused on my form again. The pain quickly disappeared again and I was feeling good again, but I could still feel the effects from having pushed the pace in my legs and decided to stay at pace I was currently running.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The next 10 miles were pretty uneventful. I had some good scenery to look at for just about the whole race, got many more stares, questions about VFFs, and generally just had a good run going.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Around mile 22 I started to really feel things in my legs. I knew the last miles were going to be a test, but I'd basically been expecting that. I really hadn't put in the kind of mileage I needed leading into the marathon to be able to expect much. I'd experienced a little concern about my feet making the distance when I passed the 20 mile mark, which was farthest I'd ever run in VFFs, but that quickly passed. Now I was simply concerned about my legs getting me there. Fortunately, I've been to that point enough I now how to push through, and push I did.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLKID7LBcQ5VfFMOGyZB6OW_5ah4R2sbHLmSMbT2D8d5H031pUpuNKFnVdvba_ivdgmJ5i4YCPGBLK_saaV9tI5wNrIlCmF_Wto8V3l24hS5DFe4F2Kk3ztMcE4zWRlFyU5-gOUrx5XYc/s1600/PM10BW5202%5B1%5D.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gu="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLKID7LBcQ5VfFMOGyZB6OW_5ah4R2sbHLmSMbT2D8d5H031pUpuNKFnVdvba_ivdgmJ5i4YCPGBLK_saaV9tI5wNrIlCmF_Wto8V3l24hS5DFe4F2Kk3ztMcE4zWRlFyU5-gOUrx5XYc/s200/PM10BW5202%5B1%5D.jpg" width="133" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I did find some entertainment the closing miles to take my mind off of the legs. Still not sure what to make of the guy, but he was enthusiastic and great support when really needed and so I'm thankful for him. I saw him about 5 or 6 times in closing miles, he kept moving spots, and first couple times I wasn't sure if he was male or female. He had long wavy hair, a shirt that exposed his midriff, which was a bit of a belly, and was banging on a pot with a spoon. He definitely loved my VFFs and made sure everyone in the area saw them. By the 3rd time I passed him I was sure he was a guy, but from then on I wasn't sure if he had a wig or not, whether he was trying to look like a woman for fun or really dressed that way or what, but at the same time I didn't truly care. He was a good crazy, having fun and making things easier and more enjoyable.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I finally left the one man cheering section behind and started the final stretch to the finish. About 2 miles from end we crossed a bridge that was under repair and had a very narrow walkway to navigate. It was impossible to run side by side with anyone the whole length of the bridge which made passing difficult and rather acrobatic. I did a few pirouettes, twirls and spins as I passed people and then did the descent from hell. We ran a wheelchair access ramp back down to ground level. With quads burning we went around and around and around and down and down and down. It was a series of short down ramp followed by 180 turn and down another with another 180 and on for what seemed like miles.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">After Satan’s ramp I figured my legs couldn't feel any worse and I started a final push to the line. My increase in pace wasn't anything to brag about but I was emptying the tank. About 1/2 a mile from the finish there was a stretch of pavement the was old and had buckled a bit. I was pushing hard enough I wasn't paying close enough attention to my footing and I kicked a hump in the pavement. Fortunately it wasn't with my toes, it was the ball of my foot, but I almost wiped out. I'm still not really sure how I stayed on my feet because I swear I was only inches from face planting in the middle of the road.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">But, stay on my feet I did but the ball of my left foot was in incredible pain and I could barely put pressure on it. I hobbled on best I could and about 200 yards later despite the pain I was almost running normal again and I could hear the finish area just ahead. When I turned the final corner I made my final surge and crossed the line. 3:37:38 was my official time, not a PR, but I was very happy with it for my first attempt at a marathon in VFFs.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">My foot that kicked the road now merely felt hot, but I didn't care. I was elated because I had just finished my first VFF marathon and I did it only 8 months after starting to run in them. It felt like my first marathon all over again. I was a VFF rookie no more.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT3PXkSyUc1hdAbcYHYQkhntCJ6Z9uQY8kUOLBxS3OILBuFQi8KLOOn14o3KvX6KPqbXAnXGYlwDF0Hy6eIe23OMEYruciy15AvEZNB0c5xOZ-8hRjfGSt5IK8eF4hSES05xbXJgEWW78/s1600/2010-05-02+11.52.53.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" gu="true" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT3PXkSyUc1hdAbcYHYQkhntCJ6Z9uQY8kUOLBxS3OILBuFQi8KLOOn14o3KvX6KPqbXAnXGYlwDF0Hy6eIe23OMEYruciy15AvEZNB0c5xOZ-8hRjfGSt5IK8eF4hSES05xbXJgEWW78/s200/2010-05-02+11.52.53.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I collected my medal, and headed for food. On my way I ran into @luau again. He'd run his 2nd PR in 2 weeks taking almost a full 2 minutes off of his Boston time. We chatted a bit and then he went off looking for ice and I for food.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">They had a pretty good spread of the usual plus pizza. I loaded up on pizza and Gatorade and wandered out of the food area. There was an area just outside of there where one of the sponsors, Harpoon Beer, was giving a free sample to racers and selling beer. I quickly secured my free beverage and went off to eat my pizza and drink my beer. I of course snuck back and due to a poor job marking my bib # the first time was able to make off with a 2nd freebee. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">After filling my belly I went and reclaimed my checked bag and did the .9 mile jog back to the hotel. My feet, despite the incident near the end of the race, felt great the whole way. A quick shower, checked out and I was on the road for home.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixhKPiL8WADEhC2fwBRjr8lMjwViQ0KENMD8Hk_9690hwCOql-gkr72Eoe_NcbV54h9UmSWjgVdqXIc4IxatzZrL_85YUT6xh6EuazsM7AaDE8t518T7LrNXHrHQBUhvNznsJf01LNE18/s1600/2010-05-02+12.29.00.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gu="true" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixhKPiL8WADEhC2fwBRjr8lMjwViQ0KENMD8Hk_9690hwCOql-gkr72Eoe_NcbV54h9UmSWjgVdqXIc4IxatzZrL_85YUT6xh6EuazsM7AaDE8t518T7LrNXHrHQBUhvNznsJf01LNE18/s200/2010-05-02+12.29.00.jpg" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Despite the lack of expo and poorly placed and too few aid stations, the Cox Providence Marathon was a great event. With planning it is easy to adjust for the distance between aid stations, it was a beautiful course partially along the water and through a number of nice neighborhoods. The race was well organized from packet pickup (which was available race morning which has become a rarity) to finish area. Volunteers and fans were fantastic and made the day much easier. The Marriott was great with the late checkout, which is also becoming a rarity. All in all a great race which I highly recommend.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">PS - next day, despite running in VFFs, my feet still felt great!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com2tag:blogger.com,1999:blog-6732884914475343155.post-76085314872164119932010-05-04T20:49:00.001-07:002010-10-28T07:27:31.369-07:00Red Means Injured TriathleteAs endurance athletes we've all been injured at some point. You can't take a car out on the highway and just hold the accelerator to floor forever without blowing your engine, and as <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk1HAPMhFoDgozvsuV9pTj-Zrx0T9fVltU8451aR2tHfaNZ3gFbQ-Vr7Ov9dFyX-SLoXPUq5aSQP-l5HnhvAhGHd0g12hWkULkm-XyYicB5PVWYOlOw_eA5LA8s7d8YQMIApug0ThUY8s/s1600/2010-05-04+23.13.19.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5467628234721976818" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk1HAPMhFoDgozvsuV9pTj-Zrx0T9fVltU8451aR2tHfaNZ3gFbQ-Vr7Ov9dFyX-SLoXPUq5aSQP-l5HnhvAhGHd0g12hWkULkm-XyYicB5PVWYOlOw_eA5LA8s7d8YQMIApug0ThUY8s/s200/2010-05-04+23.13.19.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>athletes we're red lining it on a regular basis. We push ourselves in training and races and eventually something breaks.<br />
It is hard enough to deal with the injury and recovery as it is, but it is even worse while we are working out and our pace and distance are much less than our norm. It is easy to feel self-conscious and wish that others knew that we're really better than this.<br />
I know I've been self-conscious about this many times, whether from injury or post event (marathon, ironman, etc) soreness and have heard many others lament about it as well. For over a year now I've been on Twitter and it is almost a regular occurrence that I will hear someone complain about it, occasionally even to point of wishing they had a shirt they could buy that would say "hey, I'm injured! I'm really not this slow". Usually I just sympathize with them.<br />
Today was different. I saw @trifunster making a similar statement about being injured and wishing she had a shirt. Don't know why I did it or where idea came from but I jokingly suggested she wear a red shirt. I mentioned that injured college athletes who are out for season are red shirted (yes, I know freshman who aren't going to play are as well) and so wearing a red shirt would say "hey, I'm injured" in a way maybe some would understand. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEietKIXA_8nGJ4MnvUNuxxyVEhPKXSn_ifF-S1DdEVNfGRhivCCab-ksR1Zdd-2uQYNaECpLWeXHr_Uon-cesDtJQkgFC4S-Bq02XsCnmgmomz2Du8bOtT22OhKyShC7ntPCHHF4dYZXD4/s1600/2010-05-04+23.14.44.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5467628371188731698" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEietKIXA_8nGJ4MnvUNuxxyVEhPKXSn_ifF-S1DdEVNfGRhivCCab-ksR1Zdd-2uQYNaECpLWeXHr_Uon-cesDtJQkgFC4S-Bq02XsCnmgmomz2Du8bOtT22OhKyShC7ntPCHHF4dYZXD4/s200/2010-05-04+23.14.44.jpg" style="cursor: hand; float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a><br />
Her response was positive and she seemed to like the idea enough to the point of retweeting the idea and creating a Twitter hash tag #redmeansinjuredtriathlete. This caused me to pause and really think about it. The more I thought the more the idea made sense and the more I liked it. The color red was a bit arbitrary, but to tell someone you were red shirting there was a possibility they would catch on quicker because of college sports. Red is also common enough most athletes would have at least one shirt/jersey/singlet, but not so common that you see the majority of athletes wearing it. Yeah, there are going to be non-injured athletes wearing red, but there are non-injured college freshman that are red shirted. It would defeat the purpose to pick a color so obscure no one had it and they would have hunt to find one, they may as well just print up a t-shirt. So red it is.<br />
Ideally it would be a red shirt, but high school and college athletes that are required to wear a uniform and are racing for conditioning and experience purposes could sub in a red headband, hat, socks, shoelaces and more. But that is another discussion.<br />
The more I thought about all of this, the more I liked it. My excitement lead me to don a red shirt for my run today. I'm two days post-marathon, and though I am not doing the Frankenstein monster walk and actually walking normal, my legs are not able to run like I'm <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHdoNW54k7jfWqmFViP3yz0IBCyAARoxsgpYOoqXxzG9YxQ7OKcKtO6icSzmB21gSC4gW_3MZn4uZLCqZ8C18QnafTJDd_ocaMTbaBBN_KrJjPNAp8BoUvFZhhzCIfqdDW9uQLiepOXtc/s1600/2010-05-04+23.38.52.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5467628480434810530" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHdoNW54k7jfWqmFViP3yz0IBCyAARoxsgpYOoqXxzG9YxQ7OKcKtO6icSzmB21gSC4gW_3MZn4uZLCqZ8C18QnafTJDd_ocaMTbaBBN_KrJjPNAp8BoUvFZhhzCIfqdDW9uQLiepOXtc/s200/2010-05-04+23.38.52.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>used to. I ran 4 miles yesterday and every time saw someone I felt slightly embarrassed about my slow amble. Today I ran same distance, same course and only very slightly faster. However, even though only two of us knew of this idea, I felt more comfortable and confident and enjoyed the run in a way I wasn't able to yesterday. Maybe this was from feeling good about my idea, but I really feel it was because my shirt was clearly stating "hey, I just ran a marathon, I'm red shirting this week!"<br />
Next time you can't run/ride/swim up to your normal level due to injury, give it a try. If you like it, share the idea and spread the word. Hey, #RedMeansInjuredTriathlete!<br />
<br />
<strong>Addendum:</strong>Shortly after posting this I received a tweet that basically stated that I shouldn't worry about what others thought and just man up about injuries. In a sense I agree but as an athletic trainer (field of sports medicine <a href="http://sportsmedicine.about.com/cs/athletic_training/a/aa062001a.htm">http://sportsmedicine.about.com/cs/athletic_training/a/aa062001a.htm</a> ) I know that it is not always as easy as that.<br />
Depression and loss of confidence often occur in athletes of all levels, from weekend warrior to pro athlete, and all ages when they get injured. Sometimes the body heals and the athlete is physically able to return to preinjury levels but is unable to do so because depression and/or lack of confidence is holding them back. This is part of the reason (there many others as well) why the field of sports psychology came into being and why it is such a growing field.<br />
In addition, there is growing evidence to support that endurance athletes will sometimes suffer a post event depression. There is still a lot of speculation as to why, but there is growing evidence that it does occur.<br />
So, while some may be able to suck it up and get through it, it is no embarrassment to need a little help. If wearing a red shirt letting people know that you're less than 100% helps, then it is a good thing. It becomes a tool for returning to full physical and mental health, not a crutch.<br />
If you don't like the idea, or don't think it's for you, that's fine and my feelings won't be hurt, but if it helps even one person, it's worth it to me. I welcome any and all thoughts on the matter.<br />
Wearing red means injured triathlete who is coming back strong as ever...LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com3tag:blogger.com,1999:blog-6732884914475343155.post-44652216375371355702010-03-19T14:58:00.000-07:002010-10-28T07:37:40.542-07:00Celebrate Life Half Marathon 2010<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTtMddwC2d0n-1ytDj5nhAoF_dF2577SqxqrDEml1PvP1BRpi6ALPn2IpiFZxXG8bvc90nXgNf3QKVl5Z_8ngpozsv4nRMMUEsvZe6ISFCyUrcCHzfOZhyphenhyphenmZhhf-Gh6igWXEXx4YpuAV0/s1600/clhm.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5454179183394839218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTtMddwC2d0n-1ytDj5nhAoF_dF2577SqxqrDEml1PvP1BRpi6ALPn2IpiFZxXG8bvc90nXgNf3QKVl5Z_8ngpozsv4nRMMUEsvZe6ISFCyUrcCHzfOZhyphenhyphenmZhhf-Gh6igWXEXx4YpuAV0/s200/clhm.bmp" style="float: left; height: 99px; margin: 0px 10px 10px 0px; width: 200px;" /></a>Over the several days that followed the Boston Buildup 25k my feet had soreness along the top of the metatarsals and in the toe joints. This pain disappeared midway through the week but would pop back up again every few days as I worked on trying to improve my downhill running nothing serious, but enough to be annoying.<br />
After 2 weeks of running after the race, bringing me to 7 weeks of running in nothing but Vibram Five Fingers, I decided to try another race, the Celebrate Life Half Marathon. I’d run the race for the first time the year before and really enjoyed it. I had hoped to make it my first VFF race but buoyed by my success in running in them I’d jumped the gun and run a different race. But, I’d been working on my downhill weakness and was ready to see if I’d made any improvement and I knew the CLHM course would give me the test I needed.<br />
The temperatures in the week leading up to the CLHM had been fantastic, upper 40s to low 50s and I was looking forward to a fun race. Unfortunately the rain gods figured this out and brought in a huge storm the night before which abused the whole area, ripping apart trees, power, phone and cable lines, tearing up roofs, flooding roads and just bringing general chaos to the area. Race morning came and the remnants of the storm were still lingering in the area threatening to attack again. The air temp was in the low 40s which was plenty comfortable but the threat of cold rain made the prospect of racing less than fun.<br />
On the way to the race I again stopped at Duncan Donuts to get my grease fix on with a bacon, egg and cheese on an English muffin and large coffee to supplement my Nature Valley granola bars and Powerade Ion. Not what I would like for a prerace meal, but it seemed to do me rather well 2 weeks earlier at the BB25k, so what the heck. Harden my arteries to start the morning and get my heart working early in the race trying to pump blood through my clogged arteries. Life didn’t get much better…<br />
When I got to the Rock Hill Lodge I quickly found a parking space along side the road an<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMDHYlqk8iDIbTzc2CLIYTbF1kUeGLpAXxT6IGDG0sXkvnc7yBKBSB6AUTBYN6n15at7KmzRrCQ1Ukl3Davhwz6vz0ISjeABCw6v5g0fHrp-Cu92hvG2DqnIjakphNX7LVIG3W1vZ4__I/s1600/rocklodge.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5454179733825343346" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMDHYlqk8iDIbTzc2CLIYTbF1kUeGLpAXxT6IGDG0sXkvnc7yBKBSB6AUTBYN6n15at7KmzRrCQ1Ukl3Davhwz6vz0ISjeABCw6v5g0fHrp-Cu92hvG2DqnIjakphNX7LVIG3W1vZ4__I/s200/rocklodge.jpg" style="float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a>d went in to get my race packet. Unlike the previous race where hardly anyone blinked an eye at my VFFs, I was drawing quite a few stares and curious looks. Evidently this group wasn’t quite as familiar with them as the last. On my way pack to my truck after getting my packet I had several people that came up to me to ask me about them. One had heard of them, the other 2 would slightly incredulous that they were not only shoes, but that I was going to run in them.<br />
Once I finally reached my truck I quickly donned my race gear and headed to the start. I got no further questions on the way but could feel the eyes following my every step. I didn’t care for all of the attention when I first started wearing the VFFs back at the end of August, but I’d gotten to the point where I found it quite entertaining to see people’s reactions. I had one training run a few weeks before where the same truck looped around and drove past me slowly not once, not twice, but three times with the last one the passenger was hanging out the window trying to get a better look. So everyone here was no surprise to me.<br />
I’m guessing it is so they can try and have everyone in at the same time for the post-race celebration (which is catered by Outback Steakhouse and includes steak, chicken, salad and beer) but this is one of the only races I know that has 3 different start times with all of the racers going the same distance. They let the walkers start at 8:30, the slow runners who request an early start (and therefore disqualify themselves from awards) at 9 and the rest of us at 10. This meant that midway through the race when the field started to thin out that there would still be plenty of people to pass, chat with, motivate, etc. I’d found it strange but rather fun the previous year.<br />
I had one more brief conversation about my VFFs, they played the National Anthem and off we went. Since the course is continual rolling hills it was almost immediately that we started our first uphill, and downhill, and uphill, and downhill, and, well you get the idea. None of the hills were all that long, and they weren’t very steep, but they kept coming at you like a prom date after that elusive final (vertical) dance of the night.<br />
I was passing and being passed and jockeying back and forth. I still wasn’t as fast on the downhills as I was in running shoes, but I was holding my ground on them much better than the previous week. That flats, short though they were, and the uphills I was still running strong. I had an occasional conversation and question about my VFFs with runners as I passed them or got passed. The rain was holding off and we were only running through an occasional light mist.<br />
About 4 miles into the race I encountered what would be my only physical challenge of the day. I don’t know if it was from my wonderfully nutritious breakfast or from over indulging at a friend’s birthday party the night before, but my lower digestive tract was starting to protest mightily, threatening a flood of their own. It wasn’t impossible to run through, but it made things about as much fun as listening to a GWB speech and slowed me slightly. I ended up running the <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKCIDJbWSnZO6aLCas0J03TqJ5SLz386Mgbt05zsb1iVT3yyelZg9A9G0czglv6AbWLcAB65sWvxoszD7jgCtR-i6hmZZ421ADH4E0Ha_twlFMjVmldB7yhTeum_MAznfmKEA4t4tUfdw/s1600/2010-01-03+07.58.03.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5454180161509262994" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKCIDJbWSnZO6aLCas0J03TqJ5SLz386Mgbt05zsb1iVT3yyelZg9A9G0czglv6AbWLcAB65sWvxoszD7jgCtR-i6hmZZ421ADH4E0Ha_twlFMjVmldB7yhTeum_MAznfmKEA4t4tUfdw/s200/2010-01-03+07.58.03.jpg" style="float: left; height: 200px; margin: 0px 10px 10px 0px; width: 150px;" /></a>next 6 miles with the old glutes flexing like they were in a Schwarzenegger movie.<br />
About 6 ½ miles into the run I started catching the first of the walkers. This is when things began to get more entertaining. Since they were moving a little slower and I guess had more time to look and more oxygen to talk I started to hear a lot more chatter about my fancy dancy footwear. There were occasional shouted questions of “are those Vibrams”, and “how do you like them”, as well as comments amongst themselves that I overheard wondering what they were, or explanations to friends about them. I never got full conversations, it was all snippets due to the disparity in our paces, but they kept me entertained and my attention of my ailing tail pipe.<br />
Finally around the 10 mile mark I saw the oasis in the form of a plastic portable shi# box that I’d been desperately searching for. They are disgusting things that I absolutely abhor, but as an endurance athlete they are a necessary evil that is part of the sport. I took care of business quickly and made the final 3 mile dash for the finish.<br />
I was still feeling strong as I made the final ¾ mile downhill descent to the finish. My overall pace wasn’t quite what I’d hoped for, but considering my physical condition through most of the race and still learning how to run in VFFs I was happy with what I was doing. I crossed the finish strong hitting almost an 8 minute pace for the day.<br />
Afterwards I quickly went back to my truck, changed shirts and put on a fleece to try and stave off the post race chills. I then wandered back to the finish area grabbed a bottle of water and <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqr5SyikLV7eY9dvm8hzyqi-QOOph8eSyINgW_LN9poCtmrbCNDwNpK2iMY300UaRS-ilvTm6LUb1F200P8r-tWFyTXU06-93ff1cVYE9pGB9aiQiTeftmHAF4CWqSr39xaVNTNj5XgOc/s1600/BB+Doug+1.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5454179510439690290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqr5SyikLV7eY9dvm8hzyqi-QOOph8eSyINgW_LN9poCtmrbCNDwNpK2iMY300UaRS-ilvTm6LUb1F200P8r-tWFyTXU06-93ff1cVYE9pGB9aiQiTeftmHAF4CWqSr39xaVNTNj5XgOc/s200/BB+Doug+1.jpg" style="float: right; height: 133px; margin: 0px 0px 10px 10px; width: 200px;" /></a>went inside to get my post race meal, which was not a thing to miss at the CLHM. It was catered by Outback Steak House and they served steak, chicken, ceasar salad, rolls, bananas, coffee, hot chocolate AND BEER. It is quite a feast.<br />
Of course while standing in line and while eating there were more conversations and questions about my VFFs, all of which I gladly welcomed. I finished my food, beer and chats and slipped out before the awards. An 8 min/mile pace is way too slow to be making the podium so I opted to beat the traffic getting out of there.<br />
It wasn't a great day for me, but I was coming along. I could tell from the way my feet felt that I'd redeveloped my blisters on the front part of my left foot, but my running was improving. I was getting better on the downhills and while still no speed demon I was beginning to hold my own on them again. The final .75 miles of the race was all downhill and I managed to pass about <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSKNzNPv0TOHWJrc9kBpEOZVKVrC5zNuscrBX1AakSYZ_WPo-ygEyJz7V5sir3ToQjSZsCRKyJEEQC8_rCfJyo6No_AsszACqKWOnH4zzvYbbqAWAvTDtW0VXSeUn5Vk2tUxdFVrXbH14/s1600/needsyourhands.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5454180470788373618" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSKNzNPv0TOHWJrc9kBpEOZVKVrC5zNuscrBX1AakSYZ_WPo-ygEyJz7V5sir3ToQjSZsCRKyJEEQC8_rCfJyo6No_AsszACqKWOnH4zzvYbbqAWAvTDtW0VXSeUn5Vk2tUxdFVrXbH14/s200/needsyourhands.jpg" style="float: left; height: 117px; margin: 0px 10px 10px 0px; width: 200px;" /></a>12 people and only got passed by 1. I definitely still felt a little fire in the top of my feet when running down the hills but it was less intense and my stride was slowly starting to lengthen back out.<br />
My VFFs were taking me for a fun ride and I was no longer paying a high price for my passage. I was starting to feel reborn as a runner and loving every second of it. I'm not sure where this will end up, but I was aching to find out and to continue to push my luck.<br />
For those interested, I highly recommend the race. They do a great job and you can't beat the post race feast!LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-51351421881321228202010-03-17T21:39:00.001-07:002010-10-28T07:38:02.495-07:00Boston Buildup 25k 2010<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7HctdrUS_7032IZjSbzc6AYJ-P_A1_7n_Crw_htXWmMQuGhYNVLa2YJIAtTEwUwk34YNBlGas-o4M_KaAny_l5ugpnGgmQPZb3qq5I3qwk5TelHzKjVgP40QJ-sCnXDevFRnQ4c9VIj0/s1600-h/BB+Doug+2.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449829198557799778" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7HctdrUS_7032IZjSbzc6AYJ-P_A1_7n_Crw_htXWmMQuGhYNVLa2YJIAtTEwUwk34YNBlGas-o4M_KaAny_l5ugpnGgmQPZb3qq5I3qwk5TelHzKjVgP40QJ-sCnXDevFRnQ4c9VIj0/s200/BB+Doug+2.jpg" style="cursor: hand; float: left; height: 133px; margin: 0px 10px 10px 0px; width: 200px;" /></a> I awoke Sunday February 28th got dressed and hopped in my truck for the drive to Norwalk, CT for the Boston Buildup 25k (15.5mi). I made a quick stop at Duncan Donuts to grab coffee and a ham, egg and cheese on a English muffin to supplement my Nature Valley granola bars and Powerade Ion breakfast. Not my usual nutritious prerace meal, but this was sort of a last second decision to run the race and I was ill prepared food wise. The heavy winter storm we’d just come out of had made going for groceries difficult.<br />
Armed with my grease meal I made the 30 minute drive to the race start. I left an area with an average of 18-24 inches of snow and arrived to find the land around the race start only covered with about an inch of snow. It’s funny how such a short distance can make such a huge difference in weather.<br />
It was a cool, crisp morning. The sky was clear of clouds and the sun was shining brightly. The air temperature was in the low 40’s and with the sun brightening the day it looked to be about a perfect morning for a race.<br />
I quickly found registration, signed up, got my number and headed back to my truck to get ready for the race. I had on shorts, put on a tech long sleeve t-shirt, slathered my forefeet with body glide to help lessen the problems with my blisters, put on and my my wool Injinji socks and my blue camo Sprint VFFs (Vibram Five Fingers). I’d forgot my number belt so resorted to pinning my number on the old fashioned way. I grabbed my Garmin 305, put on my heart rate monitor, secured my key and headed over to the race start.<br />
It was a relatively small race, but looked to have some pretty good runners. The race was put on by a local running club and was relatively low key. Part of the purpose was to help club members prepare for the Boston marathon. Even though it was sort of a club event, it was opened up to others. Aid stations were farther apart than typical for most races, there were no t-shirts, prizes were virtually non-existent, and entry fee was very low, but it seemed to be well organized.<br />
I was a little nervous, I’d run many ½ marathons before but this was my first race running in VFFs. I’ve been running for almost 30 years and over 1000 races of varying distances and all of them had one thing in common that I was putting at risk with this race. Every race I’ve eve<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaXex3aIQ9r3HNQCGK2PW8m_iWrwZ_svj6xI7Fbs9hByPugcA452jBLNjsJNGt-c8BdPubkgzjjrB95b70A9K-B2jJ6atX4sc6jKd1_Lewt4r43YWKNDjQT6lw4OMHw6KtdzkAnWdUyKY/s1600-h/BB+Doug+3.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449830043828924034" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaXex3aIQ9r3HNQCGK2PW8m_iWrwZ_svj6xI7Fbs9hByPugcA452jBLNjsJNGt-c8BdPubkgzjjrB95b70A9K-B2jJ6atX4sc6jKd1_Lewt4r43YWKNDjQT6lw4OMHw6KtdzkAnWdUyKY/s200/BB+Doug+3.jpg" style="cursor: hand; float: right; height: 133px; margin: 0px 0px 10px 10px; width: 200px;" /></a>r started I finished. Zero DNFs. I’d only run this far once in VFFs and that was only 7 days ago and at a very easy pace. Here I was trying to repeat the distance with severely blistered feet from my run a couple days before and I was going to be pushing the pace pretty hard. I could have just run it as a training run, but I’d learned from years of experience that no matter how much I may want to and plan to take it easy in a race, once the race starts the plan goes straight out the window and off I go full out. So I was sure this would be no different and I wasn’t going to pretend it would be.<br />
Driving in I noticed the area was rather hilly and I was expecting that the course would be as well. Hills were still giving me some difficulty, the uphill seemed to burn the bottom of my feet some and the downhill was very hard on the feet all around. Coupled with this the course was most likely going to be rather wet from the melting snow and in VFFs this pretty much guaranteed my feet would get soaked which would make things with my blistered feet even more difficult.<br />
I joined in with the group at the starting line, reset my Garmin and I was ready. After a few quick words the race started and off we all went. Just like I expected I was immediately pushing the pace and the course quickly proved me right about the hills and the wet roads. The hills weren’t real big or step, but they just kept coming one after the other and my feet were thoroughly soaked before the first mile was finished. My pace through the first mile was <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd_twVCfDo60bCxCi6mSjMLybDNc7QkKYb7gkK0dxYx23jnpD0rfd5sbIcTpfipXpMNDVlnxz2xW66AlSfl0m-xIsaDlqQA2Mme6eEN4QkUyHxuAj8fQInod_ftVKBZYjZPnjNH2JrEvU/s1600-h/BB+Doug+4.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449830240897415234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd_twVCfDo60bCxCi6mSjMLybDNc7QkKYb7gkK0dxYx23jnpD0rfd5sbIcTpfipXpMNDVlnxz2xW66AlSfl0m-xIsaDlqQA2Mme6eEN4QkUyHxuAj8fQInod_ftVKBZYjZPnjNH2JrEvU/s200/BB+Doug+4.jpg" style="cursor: hand; float: left; height: 133px; margin: 0px 10px 10px 0px; width: 200px;" /></a>about a 7:30 and I was feeling good.<br />
The body glide was helping with my feet on the uphills, I barely felt the blisters and noticed no burning in my feet. The downhills were proving to still be a bit difficult. For the first time in my life I was getting passed on the hills quite regularly. I was doing well on the uphill, but on the down I wasn’t able to lengthen my stride and take full advantage of gravity. I had to hold back some or my feet would start getting painful. I hadn’t been sure how slow I’d been running downhill until now, because I’d been running for last month on my own, but now that I was running with and against others I knew from the number of people passing me that I was even slower than I’d expected. I obviously still either still had something to learn about barefoot/VFF running or needed to develop more foot strength or both. I was frustrating getting passed this easily and I kept trying to open things up a bit more with each successive downhill.<br />
I could feel some top of foot pain developing, nothing severe yet, but I needed to keep very aware of it. The water stations were about every 3 miles, which was further than I’d expected, but so far it wasn’t proving to be a problem. I just focused on drinking more at each one than I normally would. Before I knew it I’d blown through the ½ way point in just about 1 hour o<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZLmlA2QNT08_8jAtN-6DCBCW1485nM05fUhH6ZRDFyLYYSdn7G_nXIoN7FPmcK65SdLv21dYyhRn4xpgJGjEotqdu7DJG3GuxFf6MGVW0uyG2kw2ki4ZhZNgn7A8HchljEdzXU_HHGYQ/s1600-h/BB+Doug+5.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449830344669369954" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZLmlA2QNT08_8jAtN-6DCBCW1485nM05fUhH6ZRDFyLYYSdn7G_nXIoN7FPmcK65SdLv21dYyhRn4xpgJGjEotqdu7DJG3GuxFf6MGVW0uyG2kw2ki4ZhZNgn7A8HchljEdzXU_HHGYQ/s200/BB+Doug+5.jpg" style="cursor: hand; float: right; height: 133px; margin: 0px 0px 10px 10px; width: 200px;" /></a>n the nose and I was feeling great.<br />
The rest of the race continued pretty much the same way except for one thing. Around the 9 mile mark the body glide I’d applied to my feet had given out and I was really starting to feel the blisters. They didn’t seem to be getting worse, but they were definitely reminding me that they were there. As it would turn out, my feet held up great with only a small increase in the size of the blisters.<br />
In the closing miles I was really pushing myself and the top of foot pain was starting to be of concern. Concern, but not enough to cause me to back off and I kept pushing with each downhill I was still trying to increase stride and speed. I was still getting passed, but by fewer people and they were going by me at a slower rate. Throughout the race I’d repassed just about everyone that had passed me once I got on the brief flats or on the next uphill, but I was sick of having to recatch them and was trying to do what I could to keep as many of them as possible behind me the rest of the way.<br />
I finished in a time of 2:00:34. It was far from my fastest, but it was a solid performance for this time of year and especially for my first race in VFFs, besides it had years since I’d run significantly faster. Overall I felt good. Blisters were aggravated but not excessively so and my feet were sore enough to be concerned but not worried. As far as I was concerned I was now officially a barefoot runner. I’d also learned that even though I was doing well with this ‘new’ s<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjb9_9MUwvT7J1Er_tL_qV7Kmi0M14m3qeYv8-JKbNQlxTsG0NGyyeZmPBi_ZLCWjZPpkoGizfsyj6G9mZJE1awdSHWBiH9izi-aBT1qOAtlZl9qk98rJvVkHCbjjpPV6a4etYEyO0Yfc/s1600-h/BB+Doug+1.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449830429500022002" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjb9_9MUwvT7J1Er_tL_qV7Kmi0M14m3qeYv8-JKbNQlxTsG0NGyyeZmPBi_ZLCWjZPpkoGizfsyj6G9mZJE1awdSHWBiH9izi-aBT1qOAtlZl9qk98rJvVkHCbjjpPV6a4etYEyO0Yfc/s200/BB+Doug+1.jpg" style="cursor: hand; float: left; height: 133px; margin: 0px 10px 10px 0px; width: 200px;" /></a>tyle of running that I still had some work to do, primarily with downhill running, especially since the soreness in my feet would last several days and by the end of the day I had developed some slight swelling in them again but nothing that prevented me from not only running, but continuing to run in VFFs.<br />
Overall the experience was good. It was a good race, well organized, a challenging course and strong competition. I was happy with where I was in my training and how well I was running with my VFFs. It was a good start to the upcoming race season.LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-81341094309144179542010-03-16T21:31:00.001-07:002010-10-28T07:38:22.845-07:00Barefoot Running: The Seed Sprouts<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJhp6ZpeMxyb91iHApZeWarJUoL4HfO3lvVpB26cWyMBkg0Wksrc9E0wBU2nsmlF4Rg2U2gshzlozi0xECt1pFBj0w16hsHt_3cDegKSpwVoZwRUPBZmCjoAiBtAC1aiWtxGAqihDl63s/s1600-h/2009-12-05+20.13.31.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449611221342037650" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJhp6ZpeMxyb91iHApZeWarJUoL4HfO3lvVpB26cWyMBkg0Wksrc9E0wBU2nsmlF4Rg2U2gshzlozi0xECt1pFBj0w16hsHt_3cDegKSpwVoZwRUPBZmCjoAiBtAC1aiWtxGAqihDl63s/s200/2009-12-05+20.13.31.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>I returned from the week of training in the Bahamas feeling good. My legs and lungs were back to preinjury levels and my feet felt great. My final run there were in my VFFs and the 5 miles in them felt great. What better time to give barefoot running another try.<br />
So, Wednesday January 6th I put my VFFs on again and headed out for another run. It had been 3 days since my last run in them. My plan this time around was to have a minimum of 2-3 days between runs until I figured this thing out. I didn’t want to get injured again and I figured the time between runs would give my body plenty of time to recover.<br />
It was a cold day but my Injinji and my VFF KSOs kept my feet plenty warm. I ran a short 3.2 miles and hit the showers. There was some soreness in the top of my feet and at the base of my toes, but it was minor and of little concern. I was headed to Boston that weekend for an athletic training symposia and I knew that I’d have one more day of running. I’d run the next day in regular running shoes before taking the next 4 days off which would give plenty of healing time for them.<br />
The next day I went for a short run in my shoes and felt ok. My feet were achy and a little sore, but didn’t feel like they were getting any worse. Actually, they felt slightly better as I ran. Didn’t make sense that my feet felt better with running, but that was consistent with what happened when I was injured back in the fall.<br />
The following Tuesday I went out for my third VFF run of the year and my first run since the previous Thursday. I wasn’t making much progress, but I wasn’t getting injured either. I had some tenderness from the last run that lasted a couple of days, but my feet had been feeling great since. I knew it would again be several days before I was able to run and so I decided to increase the distance a touch and make things a little more challenging. Most of my runs had been on relatively flat courses, but I decided to run a fairly hilly route this time and see what happened. Back in the fall I seemed to have my greatest difficulty with my feet when running hills, both up and down them. I wasn’t worried about the distance, but the hills could prove to be a test.<br />
Because of the cold I was again wearing Injinji socks under my KSOs. The route I’d chosen was 4.4 miles, completely on the roads and it took me up and down several pretty good sized hills. There was some soreness at base of my toes on the uphills and pain in the top of my feet on the down. Neither was that bad, but it showed I definitely needed to figure out how to run t<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwxMKTAK18uFSQWx1VBKLK4f0mG63EWDvrS3xsn1EPIvacHxdheJbpRniHRKrVH6A-jTvWr70xhRC7zOSNZg0Y8AdYy_g4y3Tno5rLW7QbXiV8SEzbHEEimYsxFVYUnAOFEqt9qtPFs-I/s1600-h/2009-12-20+16.50.30.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449612069540908802" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwxMKTAK18uFSQWx1VBKLK4f0mG63EWDvrS3xsn1EPIvacHxdheJbpRniHRKrVH6A-jTvWr70xhRC7zOSNZg0Y8AdYy_g4y3Tno5rLW7QbXiV8SEzbHEEimYsxFVYUnAOFEqt9qtPFs-I/s200/2009-12-20+16.50.30.jpg" style="cursor: hand; float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a>hem correctly. After my run there was only minor aches and soreness in my feet. It lasted the rest of the day and through the next but again felt better after I’d gone for a run in my running shoes.<br />
I’m not sure if it was the support from the shoes, the cushioning, compression or what, but my feet felt better after running in them. The interesting part is that even when I was wearing shoes, I knew that I wasn’t running with a heel strike anymore. I was running with a fore/midfoot strike, so it wasn’t likely that the foot strike was causing my problem. I was confident that it was still something wrong I was doing with the push/lift off portion of the stride and this is where I decided I needed to focus on my next run.<br />
I wasn’t able to get out on a run the next couple of day and I was going to be out of town again and unable to run that weekend. I took the following Monday off as well before getting back out for another run. Clad in my KSOs and Injinjis I set out for another run. I was really trying to make a point of lifting my feet instead of pushing off. It felt unnatural but my feet felt slightly better. Unfortunately every time I stopped focusing on my running I went back to pushing off. But I made it through another 3.3 miles in my VFFs with minimal soreness.<br />
I ran the next 2 days in my running shoes before trying my VFFs again. In them I was also focusing on lifting instead of pushing but instead of feeling like I was on track to figuring barefoot running out I felt awkward and silly. But, my feet were feeling good and I wanted to get a second VFF run in for the week. I managed another 3.2 miles on a relatively flat course. It was a far from perfect run but it was a pretty good one. My feet still felt it, but it was the best that they’d ever felt after a run. The soreness was there, but a lower level and I knew it was going to be hard to refrain from running in my VFFs again the next day.<br />
But, as much as I wanted to I learned my lesson and took the next 3 days off. My feet felt great the entire weekend and the following Tuesday I put my VFFs on for another run. The plan was to run around 3.4 miles at an easy pace, but things quickly changed. About 1 ½ miles into the run I realized there was absolutely no pain or discomfort in my feet whatsoever. I also noticed tha<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhThPU_H-kyURU-jPtSU1-RGpyJXkrU4Hq6KWrHTUNp5ltHxFA6AiGe6007cwRQ8TF3jLIizgqeT-Hho-hnVvnaET9SpHahLhpx_42xka3hQHb9y7deUJhlVQc1e0H70L7MmOzMIIA1Ric/s1600-h/2010-01-06+12.47.03.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449612382081511506" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhThPU_H-kyURU-jPtSU1-RGpyJXkrU4Hq6KWrHTUNp5ltHxFA6AiGe6007cwRQ8TF3jLIizgqeT-Hho-hnVvnaET9SpHahLhpx_42xka3hQHb9y7deUJhlVQc1e0H70L7MmOzMIIA1Ric/s200/2010-01-06+12.47.03.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>t my form had changed and it felt almost natural and easy. My feet were lightly gliding over the pavement; I was no longer pushing off. Something had finally clicked. I started picking up the pace, testing my new form.<br />
Before I knew it I was 3 miles out and realized I better not push my luck too far and turned back for home. According to my Garmin 305 I totaled 6.1 miles on the run, yet I had no pain, soreness, aches or any other problems in my feet. They felt great! It was too soon to say for sure, but I think I finally figured this “barefoot” running thing out.<br />
Excited from my success I decided to try running in my VFFs again the next for 3.2 miles, and again the next day for 3.4 miles, and the next for another 6 miles for a total of 18.7 miles in 4 days.<br />
My feet felt great through the entire 4 day stretch. I did develop a little soreness as the week progressed, but it was different from before. In the past it felt like I was doing something wrong and possibly causing injury, but now it just felt like the muscle soreness you get after a good hard workout. It faded as the day progressed and left me feeling fantastic the next day. I did find that I couldn’t just take off and run and totally forget to pay attention to what I was doing, if I did I found I reverted to my old running form and I would start to get soreness back in my feet again. As soon as this would happen I would refocus on what I was doing, adjust my running technique and the pain would disappear.<br />
Between weather, work and several other factors I ended up taking the next 3 days off completely from running, no running in VFFs or shoes.<br />
Monday came and I went out in my VFFs again for 4.4 miles, again Tuesday for 8 miles, Wednesday for 3.25 miles and Thursday for 6 miles. And every one of the runs felt great with each one my feet and legs feeling better than the one before. I wasn’t able to run again that Friday and Saturday, but Sunday came and I decided it was time to try and push the distance a bit. I already had my longest ever VFF run on Tuesday, but it wasn’t enough for me, I wanted more and more I got. I went for 11 miles and felt fantastic while doing it. This brought my weekly total to 32.65 miles all in VFFs and almost 2 weeks since I’d run in shoes.<br />
The following week I ran 30.7 miles over 6 days and the following Monday I pushed my longest VFF run to 13.5 miles and I would end up running a total of 49.9 miles in 7 runs that week culminating with a new personal VFF distance best run of 15.5 miles on Sunday.<br />
The following week I kept the streak going running, but due to severe weather and extremely heavy snowfall the days and mileage were somewhat limited. I ran 2.7 miles on Monday, 6 miles on Wednesday, and then did the stupid. I ran 5 miles on Thursday, but due to the weather ran on a treadmill. This is where the stupid comes in. I decided since I was running on the treadmill that I didn’t need the same protection that I did on the roads and decided to run truly barefoot. Fortunately, the injury I did was literally only skin deep. I severely blistered the bottom of my feet. I felt it happening but I’d decided to run 5 miles before I set foot on the treadmill and decided to stick with the plan despite my feet. I wasn’t causing serious injury, but it didn’t feel very good anyway. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_YYxLO8FpA6CjdzrfHnYrfl3SOE6Va7hjeBttWcDQphLMpBR-9vepVZDsEOEagHtI9uFY3-SrD4hiTUMwhIQ1-oQiZFn-ZykRzQP7N81v88l1EBEP7iVJc8jB8pD7Y3pdrL1Q0lxUQOI/s1600-h/blisters.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5449614344160636210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_YYxLO8FpA6CjdzrfHnYrfl3SOE6Va7hjeBttWcDQphLMpBR-9vepVZDsEOEagHtI9uFY3-SrD4hiTUMwhIQ1-oQiZFn-ZykRzQP7N81v88l1EBEP7iVJc8jB8pD7Y3pdrL1Q0lxUQOI/s200/blisters.jpg" style="cursor: hand; float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a><br />
We lost power the next day, so no treadmill, and the snow was coming down thick and heavy, so I was forced to sit it out. Not that this was a bad thing, the bottom of my feet could use the healing time. The roads were cleared well enough the next day that I was able to get in another 5 miles. It wasn’t a big week distance wise, but it was bringing me to the close of a month of being shoe free and strictly running in VFFs.<br />
Despite the blisters and all of the miles I’d done over the previous my feet still felt fantastic. I still had to focus on my form somewhat while running, but I was confident that I’d gotten this thing figured out. My new running technique felt natural, it was now a matter of training my body and fully breaking the bad habits that I’d developed over the last 20+ years of running.<br />
I knew I had one last thing I needed to do before I could call myself a barefoot/VFF runner and that was to run a race. So, despite the blisters I signed up to run a 25k road race that Sunday, but that’s a subject for the next post.<br />
<br />
Adding this link well after publishing this post (also just put on a previous post), but wish I'd have read this back in August when I started this whole adventure:<br />
<a href="http://www.livingbarefoot.info/2010/03/the-dangers-of-barefooting-how-to-start-off-on-the-right-foot/">http://www.livingbarefoot.info/2010/03/the-dangers-of-barefooting-how-to-start-off-on-the-right-foot/</a>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-87133854387598331092010-03-04T06:00:00.000-08:002010-10-28T07:29:27.362-07:00Training in a Bahamian paradise<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVtPOJPQcljcM3PKosSx1rTjQP8XVqN8oJ39RZDwHKWtVeinhu9l1xb6PkEioqwH2puUNBJBS0Ud4yvHgGc_XUkvOFIBv5URWeUyZJl00yJCV2HfxSCpRaQPSQa4ILnzp_R9yKuJyKISQ/s1600-h/2009-12-28+17.21.53.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444608941141895378" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVtPOJPQcljcM3PKosSx1rTjQP8XVqN8oJ39RZDwHKWtVeinhu9l1xb6PkEioqwH2puUNBJBS0Ud4yvHgGc_XUkvOFIBv5URWeUyZJl00yJCV2HfxSCpRaQPSQa4ILnzp_R9yKuJyKISQ/s200/2009-12-28+17.21.53.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>After struggling through November with a foot injury the beginning of December was spent rebuilding a base and returning to pre-injury status. By the end of the month I’d pretty returned to normal and I was ready to start getting a little more serious. I was scheduled to chaperone our school’s swim team on a trip to the Bahamas at the end of the month. We’d arrive in Nassau on Monday evening, December 28th and return Sunday afternoon, January 3rd. My only major duties were driving the kids to and from practice and just being a general adult presence the rest of the time. This would provide a great opportunity for me to get some good training in.<br />
We arrived too late to get a workout in on Monday, so I was well rested to start my training on Tuesday morning. A couple of days before we left for the Bahamas I found out one of my twitter friends (@sarahstanley - <a href="http://www.runrideinspire.com/">http://www.runrideinspire.com/</a>) was in the Bahamas and we arranged to meet up that morning for an early run in Paradise.<br />
I met her at her hotel and we went out for a nice 7 mile run. I’d never met her in person and was a little worried that we wouldn’t have much to say to each other. My doubts were quickly laid to rest when I met Sarah. She is very friendly, outgoing and has no problems keeping a conversation going, something I often struggle with. I had a great time running with and wished that I could have run longer or gotten another run in with her, but that was the only run we were able to do. I had to get back to take the kids to practice and she left the next morning.<br />
While the kids were doing their morning swim workout I decided to get my own swim workout in. I’d pretty much decided before the trip that I would do a swim workout in the morning while the kids were swimming and a run workout in the afternoon when they were swimming their second workout. So in the pool I went.<br />
I did 3000 meters while in the pool. My workout consisted of a 200m warm-up, and then intervals. I took a 20second rest between reps and a 30second rest between sets. The wo<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOZYPmb87xuT7HlPb6VipwQQIb9HY0J6f9C-C6e-JSnzw6eONA4gzfMFHZKfbWikpM8dzjAUHwmoNgUEsg5AfclM8ylFba-GL8RuMI42ihpSA4nGQH55GlqWjFhqie-vQGhOAbVW0a3p0/s1600-h/2009-12-29+12.11.35.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444609543842284018" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOZYPmb87xuT7HlPb6VipwQQIb9HY0J6f9C-C6e-JSnzw6eONA4gzfMFHZKfbWikpM8dzjAUHwmoNgUEsg5AfclM8ylFba-GL8RuMI42ihpSA4nGQH55GlqWjFhqie-vQGhOAbVW0a3p0/s200/2009-12-29+12.11.35.jpg" style="cursor: hand; float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a>rkout consisted of: 6x200m, 6x100m, 6x50m, and 8x25m and then a 500m warm down.<br />
After our morning workout we went back to hotel, got a quick breakfast and then hit the beach where everyone did their own thing until time to head to the afternoon practice.<br />
That afternoon, even though I wasn’t going to try running in them until January, I decided to give my VFF’s another try. I put on my Sprints and went out for an easy 2 mile run in them. I was a bit nervous about running in them, but I was feeling good and decided it was worth another try. At the end of 2 miles, I switched into my regular running shoes and went out for another 4 miles. I was trying to do a better job of gradually building the miles in the VFF’s and didn’t want to push any further. My feet and legs felt great, but a little tired and so I called an end to the days run.<br />
I still had some time before the kids finished their workout so I jumped into the pool for another swi<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjILJGvagIgolGyopBtHJtVU_b9GMX7DCCXT2Rh6CYknwUhGZLAxNY1VpRG2U47qILiE8kSaEivjPn2H25emROguTA1VjLMwRSS5VmPReovN_TyOxUF-96Y9ku__P3jNtMoALE2XARXyn0/s1600-h/2009-12-31+16.39.33.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444610897365335090" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjILJGvagIgolGyopBtHJtVU_b9GMX7DCCXT2Rh6CYknwUhGZLAxNY1VpRG2U47qILiE8kSaEivjPn2H25emROguTA1VjLMwRSS5VmPReovN_TyOxUF-96Y9ku__P3jNtMoALE2XARXyn0/s200/2009-12-31+16.39.33.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>m. A much shorter workout this time, but got another 1200m in. Started with a 100m warm-up and then 5x200m. Each 200m consisted of 150m at pace, 25m all out sprint and 25m recovery. There was no rest between the 200’s and I finished with a 100m warm-down.<br />
Afterwards we went to dinner which was an adventure on it own and then back to the hotel for a little free time before bed. Most of the dinners we had while we were down there were one adventure after another. I won’t go into detail, but will leave it at not many places are set up to handle big groups and our head swim coach insisted on us sitting together which was a little more than tough for the most of the places we went to handle.<br />
The next morning we got up and headed back to the pool. I got a great 3200m workout and felt fantastic. The swim consisted of a 200m warm-up and then another interval workout. Again I took a 20sec rest between reps and a 30sec rest between sets and 60sec rest after the set of 400’s. The workout was: 2x25m, 2x50m, 2x100m, 2x200m, 2x400m, 2x200m, 2x100m, 2x50m, 2x25m, 2x50m, and 2x100m followed by 200m warm-down. Afterwards we again rushed to breakfast and then hit the beach. It was a tough life, but I wasn’t complaining.<br />
That afternoon I went out for another run. I was a little tight from neglecting to stretch a<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijUFl18ViidBa_cmBgpsISXzelyMSHOvV1cYObxhTsKVcRmNv4UiVTeDTk78PT9BBwVvxn2qIPq71sbLS1M1l_AxdCfvkv7pfsEzy16vgcUMB8sJm4dbkV-ZWIiNOyzfNGTFnsyUxGywE/s1600-h/2009-12-31+16.18.08.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444611333602440498" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijUFl18ViidBa_cmBgpsISXzelyMSHOvV1cYObxhTsKVcRmNv4UiVTeDTk78PT9BBwVvxn2qIPq71sbLS1M1l_AxdCfvkv7pfsEzy16vgcUMB8sJm4dbkV-ZWIiNOyzfNGTFnsyUxGywE/s200/2009-12-31+16.18.08.jpg" style="cursor: hand; float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a>fter any of my workouts so far, but otherwise I felt pretty good. There was no soreness in my feet from my VFF run the day before and it was a beautiful day. I really wanted to run in the VFF’s again, but was going to stick to my plan of gradually building into them this time. Besides, this would allow me to put in more miles which meant that I would be able to the road that ran along the water and I’d have a gorgeous backdrop for my run. I managed to get in a nice 9 ¼ mile run along the winding coastal road. The sun was glistening off the water and a cool breeze carried the scent of the sea water and the many flowers blooming along the road. When I got back to the pool I had enough time to get an easy 300m warm-down swim in.<br />
The next day we got up and headed back to the pool. I was still feeling pretty good and upped the distance slightly. The mornings swim would tally up another 3700m. Once again I started with a 200m warm-up and then broke into another set of intervals with the same rest as I’d been doing. The workout consisted of: 8x2<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAQytHFMNeY85vUXP-Uvtt4y0qAOFZ_IRZvZgGZ_iYVxMpEdcs5P5QQ9N4yvPyYslTX-9zZK7AI_k4H-8paDnmHcQVYPFe5Arge5PsONjI7YarE5HuE05p7pgL6F1j8GhMdXwvbvOVEKQ/s1600-h/2009-12-31+17.18.56.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444613880712062674" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAQytHFMNeY85vUXP-Uvtt4y0qAOFZ_IRZvZgGZ_iYVxMpEdcs5P5QQ9N4yvPyYslTX-9zZK7AI_k4H-8paDnmHcQVYPFe5Arge5PsONjI7YarE5HuE05p7pgL6F1j8GhMdXwvbvOVEKQ/s200/2009-12-31+17.18.56.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>00m, 8x100m, 8x50m, and 8x25m followed by a 200m warm-down. The kids still had a little left in their workout so I swam an easy 300m to fill the time.<br />
That afternoon it was back out on the roads for another run. I was looking forward to running along the water again. The road was lined with many colorful flowers and had the stunningly blue water in the background. I managed to get in another 8 miles. I would have gotten more, but we were moving to a different part of the island the next morning and would be swimming at a different pool so I decided to take some pictures since it would be my last chance for this part of the island. The run felt great and I managed to get some great pictures.<br />
That evening we again went to dinner as a group, but afterwards, since it was New Years Eve, we went over to Paradise Island and let the kids wander Atlantis and see the fireworks display at midnight. Afterward it was back to the hotel. There was going to be no morning swim, instead we were going to pack up and head to the next hotel. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmF9WYLQb7cFF4sTmAFMe82WcrHShgWrfmj9LBF_bAkG7CLRqu7m_vJmhqNd6mu8Hd0j9fI6VsytidoN32MvGnzWJPd3LP4lfbqrwU8HY38Zt4ooIFsvwtgmtyi8PpaxnVdsHxOYY2u5I/s1600-h/2010-01-01+10.20.37.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444612055902969762" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmF9WYLQb7cFF4sTmAFMe82WcrHShgWrfmj9LBF_bAkG7CLRqu7m_vJmhqNd6mu8Hd0j9fI6VsytidoN32MvGnzWJPd3LP4lfbqrwU8HY38Zt4ooIFsvwtgmtyi8PpaxnVdsHxOYY2u5I/s200/2010-01-01+10.20.37.jpg" style="cursor: hand; float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a><br />
Early the next morning I got up and wandered over to downtown Nassau to watch some of the tail end of a Junkanoo. Junkanoo is sort of a New Years celebration that starts around 1am and goes until noon. Different groups spend the whole year designing costumes and practicing their dancing for it and then spend the entire night and morning parading around the town competing against each other.<br />
After we got moved over and checked into the new hotel we had free time until the afternoon swim workout. I headed to the beach for an open water swim. I swam out about 150 feet from shore and then turned and swam parallel to it. The water was perfect for a swim, cool enough to keep from over heating, but warm enough to be in for a long swim. The waves were almost non-existent with only a gentle rise and fall in them. I swam for what I guessed to be about ¾ of a mile before turning around and heading back. I confirmed the distance the next day by walking the shore from my start to turn around point and back with my Garmin 305 watch. The distance was about 1.3 miles. What a fantastic way to st<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg1TUfgasFaKcIr2s1HQBAsYkeeged5EzxKcOakez-0zLiHodN0cfJQ5XkWoW6-bsJHi13j3IKDuO8Ke6FUFeOUURHBbitHom_5dxA3Y5h24epnX8Ut3MeXFz5fuEKcSk5QHltHyWl6vU/s1600-h/2010-01-01+15.14.32.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444614674060654226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg1TUfgasFaKcIr2s1HQBAsYkeeged5EzxKcOakez-0zLiHodN0cfJQ5XkWoW6-bsJHi13j3IKDuO8Ke6FUFeOUURHBbitHom_5dxA3Y5h24epnX8Ut3MeXFz5fuEKcSk5QHltHyWl6vU/s200/2010-01-01+15.14.32.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>art the new year!<br />
Shortly after the swim we had to load up the vans and head to the pool for swim practice. While the kids were in the pool I went out for a 8 mile run through the neighborhood. Unfortunately, this was a gated community and I was not able to find many areas where I had a view of the ocean. It was still a beautiful run and the houses were incredible to see. I imagined who some of the celebrities, diplomats, business tycoon, etc might live in each. There were explosions of fiery colors everywhere I went, flowers blossoms lining roads, separating houses, beautifying porches and yards. After the run I found out that one of the houses I had seen belonged to Sean Connery, but I was unsure at that point which it had been.<br />
The next morning my longest swim workout of the week, a solid 4400m. I began with my usual 200m warm-up and then proceeded to do 20x200m with each 200m consisting of (like earlier in the week) 150m at pace, 25m all out, and 25m recovery with no rest during or between the<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgebHR60gdAFykDzOk3OWAIAtWNWb_HBYpFWX4hMgoOqXb9kscbmY4Y0YdT3UuENcUp8N2C5upfxPRqnISFY6LyM1kOzaopNw4480oS68ysPefr5dD9B4sFsg9tcZoXg-ESBK82LThErZs/s1600-h/2010-01-03+10.12.14.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444615315939381346" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgebHR60gdAFykDzOk3OWAIAtWNWb_HBYpFWX4hMgoOqXb9kscbmY4Y0YdT3UuENcUp8N2C5upfxPRqnISFY6LyM1kOzaopNw4480oS68ysPefr5dD9B4sFsg9tcZoXg-ESBK82LThErZs/s200/2010-01-03+10.12.14.jpg" style="cursor: hand; float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a> 200s and finished with another 200m warm-down. It had been a good week of swimming but arms were about done, they felt like week old jello that was starting to crack down the middle. But, with only one more short swim left before returning to the frigid NY, I was confident I would be able to finish out the week.<br />
That afternoon I got my final long run in the tropics. I again wandered through the gated community this time for 10 ½ miles. I pretty much covered every street in the neighborhood and got a nice look at Connery residence as I ran by. Just like my arms, my <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFEWNUSNobnvIO1SsBsy3KFLP144ePXRtpAJ7gu5u-z-QQ9_rlVNcUwdyVKHd7hB4zd8teAUImoae-otntefmJe3W3i5YeIX0bJ4kkIUKRY_7hC885Tm0bEaZchWjAkcIYpd6jE9HGYzc/s1600-h/2010-01-03+09.58.16.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444615757929790978" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFEWNUSNobnvIO1SsBsy3KFLP144ePXRtpAJ7gu5u-z-QQ9_rlVNcUwdyVKHd7hB4zd8teAUImoae-otntefmJe3W3i5YeIX0bJ4kkIUKRY_7hC885Tm0bEaZchWjAkcIYpd6jE9HGYzc/s200/2010-01-03+09.58.16.jpg" style="cursor: hand; float: left; height: 150px; margin: 0px 10px 10px 0px; width: 200px;" /></a>legs were finally feeling the miles, but despite the fatigue they felt great.<br />
I awoke Sunday tired from the week but feeling great. It was slightly depressing knowing that we were leaving the fantastic weather that afternoon and heading back the freezer, but at least we had one more workout before we left. I decided to do both a short swim and run wanting to get one more of each in before we left. The swim was going to be a quick simple 1200m: 200m warm-up, 16x50m with 15seconds rest, and a 200m warm-down.<br />
Once I was done with my swim I again put on my VFF Sprints and headed out on a run. It had been 5 days since my last VFF run, my feet felt great, my legs, though tired, were strong and it seemed like a great way to finish off the week. I started off at an easy 9min pace. My feet were feeling great and I wandered around for 5.25 miles before bring my Bahamian training to an end. Over all I managed to swim over 20,000yds and 54 miles. I did 2 runs in my VFFs and got in plenty of sun and fresh sea air. It was a perfect ending to 2009 and a great beginning to 2010. And, after the week of training I had I was confident that my feet and legs were again ready to try and become a barefoot runner. <img alt="" border="0" id="BLOGGER_PHOTO_ID_5444619909534355202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSREKL1fyI2dqqzDmFo1-CUpVEUxy-xtzyoEJrhuSnzeFi8pK9pL_Vcnu-HwwOn93VHQZFhCLjajlYOqdAqCVqHINaH0Xm7DPDC51yVtO3gPN2SEvOr-1nZjL2AAJtoYy-Y2o_BhqoX9U/s200/2010-01-03+10.43.46.jpg" style="cursor: hand; display: block; height: 150px; margin: 0px auto 10px; text-align: center; width: 200px;" />LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com0tag:blogger.com,1999:blog-6732884914475343155.post-42116441749237666722010-03-02T16:56:00.000-08:002010-10-28T07:38:45.390-07:00Barefoot Running: An Exercise in StupidityThis post is rather late, it should have been done end of November to beginning of December 2009, but I’ve been procrastinating. Anyway, here it is…<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOs6PhQ4_9Zou58pacgsyRMYiVH4nEDvV2HIAaT18UJc1RRZYg1w__K-pdEPwZPOiTAe-FCtZ3JiSxuWqaik7_lNd-NjLb20LVOUeJqrmhmLHLUyaHqcMlYnRv_NQr9djLOwNeb3C6L0k/s1600-h/2010-01-29+12.13.39.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444207380970836946" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOs6PhQ4_9Zou58pacgsyRMYiVH4nEDvV2HIAaT18UJc1RRZYg1w__K-pdEPwZPOiTAe-FCtZ3JiSxuWqaik7_lNd-NjLb20LVOUeJqrmhmLHLUyaHqcMlYnRv_NQr9djLOwNeb3C6L0k/s200/2010-01-29+12.13.39.jpg" style="cursor: hand; float: right; height: 200px; margin: 0px 0px 10px 10px; width: 150px;" /></a><br />
The day after the 2009 Manchester City Marathon I woke up feeling pretty good. My legs were a bit stiff and sore, but I was able to walk normally and the legs felt progressively better as the morning progressed. My normal day after marathon routine was to go for a 2-3 mile easy run and stretch and I determined to stick with this routine. However, my feet were feeling really good and I was itching to give barefoot running another go. Unfortunately, this wasn’t one of my smarter decisions.<br />
I headed out on my run wearing my VFF’s (Vibram Five Fingers) and as expected, even though my legs were feeling pretty good walking, they were a bit sore and tight and made normal running far from easy and almost impossible. Add on to that I was barefoot running, which wasn’t normal for me and I was still trying to learn how to do it correctly, which was basically impossible with my legs as sore as they were. I got through the first mile feeling ok. Muscles were loosening up some, but were still giving me some difficulty. My feet were feeling pretty good at that point, but I started getting some mild top of foot pain shortly thereafter. For the most part the legs didn’t get any better and the feet stayed only a mild discomfort until the 3 mile mark. At this point the pain in my left foot suddenly became sharp. I was only .2 miles from finishing my intended run, but quickly came to a stop and walked the remaining distance.<br />
By the time I got back I could barely walk. I downed some ibuprofen and put my feet in a cold whirlpool. After the whirlpool, my right foot felt great, but my left was only slightly better and I struggled to walk the rest of the day. The next day I awoke and my legs were feeling much better but my left foot only felt slightly better. I could walk, but it was painful. With the injuries that I had to my other foot I found that going for a run in my running shoes usually made them feel slightly better afterwards, so I decided to go for another run, but this time with my regular running shoes.<br />
Somewhere about ½ mile into the run I started feeling confident that this was only going to be a minor problem that I’d quickly get over. Unfortunately, 1 ½ miles later I was in severe pain again and unable to run any further. I limped the remaining mile home and hit the ibuprofen and cold whirlpool again. A couple hours later my foot was significantly swollen and walking was pure torture.<br />
For the next 5 days I avoided running and minimized my walking as much as possible. My foot continued to be very painful and swollen the whole time. I had to work a football game that Saturday and the three hours of lugging gear, walking sidelines and "running" out onto the field for injuries was pure hell. But I made it through the day and spent the rest of the weekend off of my feet.<br />
By the following Monday I hadn’t made much progress and decided to give running one more try. I was only to hobble along at a very slow pace with a pretty good limp, but I made it through 3 miles <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja4osHekhPpN4t2qiowjKrWPwxa3UBUSh6TI_FDaBqQQireCdyAphaKaMTuxNnllsZ3Zoo9PbDoEmqGkdGxBRJPp3qd_A6JIeh-J5SVhpAj-pRA1jclQXJfRM-frbqjnEiwJ4jtHt9AQo/s1600-h/River+011.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444205693849986130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja4osHekhPpN4t2qiowjKrWPwxa3UBUSh6TI_FDaBqQQireCdyAphaKaMTuxNnllsZ3Zoo9PbDoEmqGkdGxBRJPp3qd_A6JIeh-J5SVhpAj-pRA1jclQXJfRM-frbqjnEiwJ4jtHt9AQo/s200/River+011.jpg" style="cursor: hand; float: left; height: 200px; margin: 0px 10px 10px 0px; width: 150px;" /></a>and then did my post run ibuprofen and cold whirlpool again. After I got out of the whirlpool I noticed it was much easier to walk. I’m sure part of it was from my foot being numb from the cold, but as the day progressed my foot continued to feel better. Buoyed by the success of my run I decided to give it another try the following day and went out for 4 miles which I was able to do with less of a limp and at a faster pace. I followed it up again with ibuprofen and cold whirlpool and again I felt much better and walking was much easier the rest of the day.<br />
Not really sure why running was helping with the recovery, but not caring too much I decided to try running again the following day. With my injuries to the other foot, I’d never tried running more than two days in a row and was a little concerned that doing so could be a bit too much. Stubbornness won out, and I went for the run anyway, but I did compromise and decided to back down the mileage some. I was only going to try 3.2 miles on this run.<br />
I started out feeling good and running at a better pace then the previous two days. I made it through the 1 mile and thought I was going to have a great run because everything was feeling good. Unfortunately that feeling came crashing down within the next 200 yards. My foot suddenly felt like a white hot metal stake had been driven into it and I almost fell to the ground barely able to stand on it. This was by far the worst it had felt and I turned and slowly limped back.<br />
By the time I got back the foot significantly more swelling than it had the previous week. I again took ibuprofen, this time doubling the dose, and stuck it in a cold whirlpool. I knew that I'd really screwed up this time and due to the type of pain and location, middle of second metatarsal, I was afraid that I'd developed a fracture. I struggled to walk and was seriously considering crutches and a visit to the doctor for x-rays.<br />
As is typical for me I skipped doctor, x-rays and crutches. The next couple of days I struggled so bad to get around campus during the day that a severe limp would have been an improvement. I stayed off of my feet at night. The following week I was still limping around campus but foot was very slowly getting slightly less painful. I waited 7 days from my last run before trying again.<br />
On the Wednesday of the following week I stumbled out onto the road again. Anyone that saw me must have thought I’d been bedridden for the last 40 years and was just trying to run for the first time. To say it was ugly would have raised about 100 rungs on the ladder above where it belonged. But I managed to hobble through 2 miles at about a 15 min/mile pace. I iced, <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsDn-0H9js0lCeIqOrg7odwbyYxhA9jNuDDRAy3ElK-SIwSZ3ksly20gOHZ9-M3888t5hKgM7bCvvY8jh8lCGRylZWgEuc6GkUWqm_kCO-s_P6IFhVlWkeyigdQK_5Ku1wYy6CPaCgRTc/s1600-h/River+014.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5444206315718027602" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsDn-0H9js0lCeIqOrg7odwbyYxhA9jNuDDRAy3ElK-SIwSZ3ksly20gOHZ9-M3888t5hKgM7bCvvY8jh8lCGRylZWgEuc6GkUWqm_kCO-s_P6IFhVlWkeyigdQK_5Ku1wYy6CPaCgRTc/s200/River+014.jpg" style="cursor: hand; float: right; height: 150px; margin: 0px 0px 10px 10px; width: 200px;" /></a>downed my ibuprofen and hoped for the best.<br />
The improvement was very minimal and may have even been my imagination, but I felt like I was walking ‘better’ the rest of the day. I took the following day off and tried again on Friday. It still wasn’t a pretty run but I felt that I’d moved up just short of Frankenstein taking his first steps. Well, his first steps across a bed of nails anyway, but an improvement. I repeated the same 2 miles from the last run and again iced and ibuprofened afterwards. The remainder of the day I walked like a zombie with broken feet, but I was getting better.<br />
I refrained from running again until the following Monday when I repeated my last 2 runs. This time I was actually hobbling along at about a 10 min/mi pace and feeling almost human again. I ended up doing 2 more similar runs, one on Wednesday and another on Saturday, with a nice 30 mile bike ride in between. I was feeling pretty good on my final run of the week, but kept it to only 3 miles and a 9min pace. I was feeling ready to try running ‘normal’ again.<br />
The following week my feet were feeling good and I slowly started a return to my regular running. I built the distance and pace gradually over next couple of weeks. I vowed to wait until January or later before giving barefoot running another try. I still fully believed that forefoot/barefoot running was the correct way to do it, but I was starting to have my doubts that I would ever be able to do it. I had years of running incorrectly which had caused atrophy of bone, muscle, tendon, ligaments, etc from lack of use that I wasn’t sure at my age if I could overcome it all, but I wasn’t done trying.<br />
<br />
Adding this link well after publishing this post, but wish I'd have read this back in August when I started this whole adventure:<br />
<a href="http://www.livingbarefoot.info/2010/03/the-dangers-of-barefooting-how-to-start-off-on-the-right-foot/">http://www.livingbarefoot.info/2010/03/the-dangers-of-barefooting-how-to-start-off-on-the-right-foot/</a>LongRunrhttp://www.blogger.com/profile/01956850306156120852noreply@blogger.com5