tag:blogger.com,1999:blog-9425564391552438802024-02-19T06:44:35.920-08:00Confession of a barefoot trail runnerAnonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-942556439155243880.post-52135690904316229382014-08-19T11:14:00.000-07:002014-08-19T11:14:20.876-07:00Running form analysis - August 2014<span style="color: #999999;">I have shot another video to analyze my current running gait. Not that I would be unhappy with my current form (injury free for the past two years) but I am pretty sure there are always ways to improve and work on efficiency and speed.</span><br /><br />
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<span style="color: #999999;">I have received quite a feedback from Barefoot and Minimalist Runners group on Facebook.</span></div>
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<span style="color: #999999;">It is a lot of useful information so I am listing it bellow:</span></div>
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">I'll take a stab...One of the first things I notice is a significant crossover gait pattern, placing increased workload to the lateral/posterior hip (thinking glute medius). You either don't have enough strength or stability to control this force, and is shown with a contralateral (opposite) side hip drop and/or lateral shift. This is more pronounced when loading on the right leg. You seem to compensate for this also with a more pronounced arm swing on the left to help with balance through the right loading phase. A lot of other thoughts that are also very speculative as their could be several reasons structurally, stability or strength that could contribute. Interested in hearing others' thoughts.</span><div class="separator" style="clear: both; text-align: left;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">Crossover gait.</span><div class="separator" style="clear: both; text-align: left;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #999999;">In Michael Sandler's book he talks about upper body form a lot. I feel like that topic is often overlooked yet extremely important. I have focused, myself, on upper body form a lot with great results. One thing that jumps out to me is the way you are crossing your arms in front of your body. Try to make your arms move only forward and backward, parallel to the direction you are running. This will counter balance your legs and eliminate unnecessary work to stabilize the twisting motion you are creating. Also one arm is being held out more than the other. Make sure to check in with your form throughout the run. Keep your shoulders rolled back, core engaged, and hands up high.</span><br /></span><div class="separator" style="clear: both;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">I've definitely noticed that people's arms and hands mimic their legs and feet. I even spread my fingers every so often to help spread my toes.</span><div class="separator" style="clear: both; text-align: left;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">I say - it's too much stress in the running form. Upper body totally fixed; it could be seen that impact goes from down to head. Perhaps it's because "on the camera" run, however there is crossover pattern (as already said) twisting torso and makes the run not nice and flowing. Just try first to flow-in on soft layers and then go to pawed road. But in a overall, a great effort - just relax a bit.</span><div class="separator" style="clear: both; text-align: left;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;"><a href="https://www.facebook.com/daniel.martinek">Daniel</a> - looks good to me as usual! I hold my arms the same way. As a fellow barefoot runner and going on 5 years, I say don't change things to much. Your resume of barefoot running is similar to mine, and you are injury free!</span><div class="separator" style="clear: both; text-align: left;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">Thanks <a href="https://www.facebook.com/adam.gentile">Adam Gentile</a>, that is encouraging to hear. I may stick to the old "If it ain't broke, don't fix it" then !</span><div class="separator" style="clear: both; text-align: left;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">I have seen your videos over at BRS, and to me your form has always been consistent.</span><div class="separator" style="clear: both; text-align: left;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">Thanks for posting this Daniel. It is always interesting seeing other people run. A few points come to mine. You're not hurting and you've run a lot. You must be doing something right. I love the Gait Guys, but I'm not sure it is a crossover gait. Your "cross-over" looks like it's happening primarily below the knee. The Gait Guys show it as a hip level dropping issue. Your upper body is not doing any sway. If I was to pick on one thing, I'd be curious about your right foot overpronating. I think you then have a hard time supinating your foot before push off. Tough to tell from video, but a guess is that you might be excessively externally rotating your hip on push off. This would cause your landing foot to come across the midline. Also curious what your posture looks like not running.</span><div class="separator" style="clear: both; text-align: left;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;">Many here mention The Gait Guys. Back in 2011 they actually took one of my running videos for their analysis. Back then they concluded "that the right foot is spun out", "the left arm seems to cross the body more than the right" and that I got ""most likely some pelvic asymmetry". They also mentioned a minor crossover. For anyone interested here is the article</span><div class="separator" style="clear: both; text-align: left;">
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<span style="color: #999999; font-family: Arial, Helvetica, sans-serif;"><a href="https://www.facebook.com/brad.kuchinka">Brad Kuchinka</a> thank you for the feedback. As for my right foot overpronating, I am aware of that. The Gait Guys say my 'foot progression angle' is increased. "The increased right foot progression angle will often accelerate pronation and increase its degree." I am far from being perfect But trying to improve what I can. Thanks again !</span><br />Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0tag:blogger.com,1999:blog-942556439155243880.post-81381596252597996002014-08-10T10:00:00.000-07:002014-08-14T22:56:18.118-07:00Timberline Mt Run<span style="color: #999999; font-family: Arial, Helvetica;">Oh, the lazy summer time.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">Have not done a decent race in some time and feel like it is time to hit a road or trail again together with a nice bunch of similarly excited runners.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">Oregon race calendar is a good place to start looking for such a venue.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">And here we go:</span><br />
<span style="color: #bf9000;"><br /></span>
<span style="color: #bf9000;">"<span style="font-family: Arial, Helvetica; font-size: 13px;"><i>Featured in the August 2014 issue of Runner's World Magazine. This is one of the highest foot races in Oregon, covering 6.97 miles of trail, mountain slope, and just a bit of road. The entire course is above 5000 feet in altitude, with 3900 feet of total elevation change.</i>"</span></span><br />
<span style="font-family: Arial, Helvetica; font-size: 13px;"><span style="color: #bf9000;"><br /></span></span>
<span style="font-family: Arial, Helvetica; font-size: 12px; text-align: -webkit-center;"><span style="color: #bf9000;">Timberline Trail Running Club</span></span><br />
<span style="font-family: Arial, Helvetica; font-size: 13px;"><span style="color: #999999;"><br /></span></span>
<span style="color: #999999; font-family: Arial, Helvetica;">That immediately gets my attention.</span><br />
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;">The location, the elevation, the terrain.</span></span><br />
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;">It starts and ends at Timberline Lodge high on the slopes of Mount Hood. I know that area very well from my hiking/climbing adventures but I have never tried to run there.</span></span><br />
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;">It's got some nice features:</span></span><br />
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;">* Rocky and dusty trails low in the woods</span></span><br />
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;">* Barren </span><span style="font-family: arial, sans-serif; line-height: 18.200000762939453px;">volcanic landscape higher up</span></span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">* Snow crossings even higher up</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">* Less oxygen</span><br />
<span style="color: #999999; font-family: arial, sans-serif; line-height: 18.200000762939453px;">* Great views</span><br />
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;"><br /></span></span>
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;">And doing it barefoot will definitely stir things up a bit.</span></span><br />
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;"><br /></span></span>
<span style="color: #999999;">.</span><br />
<span style="color: #999999;">..</span><br />
<span style="color: #999999;">...</span><br />
<span style="font-family: Arial, Helvetica;"><span style="color: #999999;">Sunday morning, August 10.</span></span><br />
<span style="font-family: Arial, Helvetica;"><span style="color: #999999;">Waking up at 7 AM.</span></span><br />
<span style="font-family: Arial, Helvetica;"><span style="color: #999999;">Juicing my morning fruits, packing stuff, getting excited, then nervous, then </span></span><span style="color: #999999; font-family: Arial, Helvetica;">excited again.</span><br />
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<span style="font-family: Arial, Helvetica;"><span style="color: #999999;">The race starts at 10 but it is going to take me an hour and half to drive from Portland to Timberline Lodge. </span></span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">9:30 AM</span><br />
<span style="color: #999999;"><span style="font-family: Arial, Helvetica;">Sun is scorching hot, i</span><span style="font-family: Arial, Helvetica;">t is already 72 F. There is about 100 runners at the start, most of them look pretty competitive. </span></span><span style="color: #999999; font-family: Arial, Helvetica;">I definitely catch a couple of curious glances at my bare feet but no one comments (yet).</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">"He does not look like he forgot his shoes at home so he probably knows what he is doing" I get the impression from the serious looks around.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">My goal is just to finish the run with no goals time wise so I am in no hurry and start slowly at the end of the pack.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">Downhill comes fist. On just a mile and half we drop some 800 feet. Some old paved forest road, then gravel but mostly dry dusty rocky trail in the middle of a ski slope. I manage just fine, maintaining speed with others, so far so good.</span><br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hJnjFQNmrIevrajMT5rWqYqnfmgwjQosxGabbdMEQjYusydOoAAWbqtMKGcCc_xQB-LjDAt1R1yDln1OZZMmEOEF57CbFt4SOe5AOFAwh6IGuJo4kfuno35yAlxjcFzGRSnSAEn_RuY/s1600/Timberline+Mt+Run+02_lr.JPG"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hJnjFQNmrIevrajMT5rWqYqnfmgwjQosxGabbdMEQjYusydOoAAWbqtMKGcCc_xQB-LjDAt1R1yDln1OZZMmEOEF57CbFt4SOe5AOFAwh6IGuJo4kfuno35yAlxjcFzGRSnSAEn_RuY/s1600/Timberline+Mt+Run+02_lr.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Most of the race course looks like this</td></tr>
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<span style="color: #999999; font-family: Arial, Helvetica;">Next three miles ascending back to 6000 feet. A lot of switchbacks. Forested area provides much needed shadows to cool down. The pack of runners is still quite condensed, one following the other in one long zig-zaggy line.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">I slowly start passing people uphill and first comments start pouring from behind:</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">"Ouch!"</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">"There is no ouch out there, the trail is really nice." I politely throw back hoping to sound convincing.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">"Wow!" - a silent one</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">"Don't your feet hurt?" - another one at a water station.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">"If they were hurting I would not be running here, believe me" I smile back.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">Vegetation stops, we are above timberline running on a barren old broken lava landscape. Noon is coming, burning sun depleting my water reserves. Really glad I left my t-shirt in car, occasional light breeze cools me down.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span><span style="color: #999999; font-family: Arial, Helvetica;">The real scramble comes up. We gain the last 1000 feet over only 1 mile. Towards the top it is more of a power walking than running. Runners are much more scattered now, some stopping and resting. Snow patches start appearing. At one point we are passing under a ski lift with some skiers riding it up (Mount Hood has year round skiing). A bunch of snowboarders starts pointing at me:</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">"That guy is doing it barefoot !"</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">I show them two thumb up with a smile and get loud shouts of encouragement in reward.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">Mile 5.5, the highest point at 6,960 feet. Running on old packed snow patches brings the much needed refreshment and cooling for the feet.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeHoc3ZFHSxf_pkv5jGYU1RQcn04_SVZYxM1q0hGNot8tJvoUYpwlqmz56N0-Dk7iLM3MEeOQUzhtBiWnvCONff4JXurGlJxrwyk7TCt-uGijHev32dPg8hGpCn5BCsmo4A4EyTVa4M0c/s1600/Timberline+Mt+Run+06.JPG" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeHoc3ZFHSxf_pkv5jGYU1RQcn04_SVZYxM1q0hGNot8tJvoUYpwlqmz56N0-Dk7iLM3MEeOQUzhtBiWnvCONff4JXurGlJxrwyk7TCt-uGijHev32dPg8hGpCn5BCsmo4A4EyTVa4M0c/s1600/Timberline+Mt+Run+06.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Meeting skiers along the race</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDPQ_DFcUhEu-9vBFQjDUixbRIGtPbnuYmTs9SeZNeCaszsjbXDUmZt3I-OkCskofvsBJw9bPJXO03yqXnvR0Ocui5RZas1I-ZdgpJq20rfs63xDvqW-JOoo9iCkjywAORjmlJoz7Q6ZE/s1600/Timberline+Mt+Run+07.jpg" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDPQ_DFcUhEu-9vBFQjDUixbRIGtPbnuYmTs9SeZNeCaszsjbXDUmZt3I-OkCskofvsBJw9bPJXO03yqXnvR0Ocui5RZas1I-ZdgpJq20rfs63xDvqW-JOoo9iCkjywAORjmlJoz7Q6ZE/s1600/Timberline+Mt+Run+07.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running over snow</td></tr>
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<span style="color: #999999; font-family: Arial, Helvetica;">Now I am flying down. Everyone in front of me seems to be running slow crashing heels hard into the ground. Just painful to watch. I quickly pass everyone in sight and just keep enjoying the crazy downhill ride alone.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY9WzvUjkT9z9kYjGTNNw3qS-HdC4KfoXlYoWEJOBc9PcV_Mso7HRIqk08qVdwrGxLtl_gyXum3ObHx0IAdtvVbQVVS8BBlQVGaW-alckFZlVAiDWsnMiY29xASt6aSOictUZUE_Y-Etg/s1600/Timberline+Mt+Run+03_lr.JPG" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY9WzvUjkT9z9kYjGTNNw3qS-HdC4KfoXlYoWEJOBc9PcV_Mso7HRIqk08qVdwrGxLtl_gyXum3ObHx0IAdtvVbQVVS8BBlQVGaW-alckFZlVAiDWsnMiY29xASt6aSOictUZUE_Y-Etg/s1600/Timberline+Mt+Run+03_lr.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finally downhill</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Running downhill on coarse glacial till</td></tr>
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<span style="color: #999999; font-family: Arial, Helvetica;">Finishing in 1 hour 23 minutes.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span><span style="color: #999999; font-family: Arial, Helvetica;">After the race more people come over to chat a little.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">"Man, what is you strategy for running downhill? You were just flying out there! My knees always hurt on steep downhills" one the guys I passed on the downhill section.</span><br />
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<span style="color: #999999; font-family: Arial, Helvetica;">We chat a little, all I can tell him is running barefoot really makes the difference. All I do is just relax the whole body, bend knees a lot and let the gravity pull me down the mountain while maintaining really high cadence.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">Another girl tells me she is a strong believer in running barefoot but her arches are too weak to actually do that.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">No one calls me crazy, hardcore, bad-ass etc. (as I have been often called at other races)</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;">In general people here today are much more open to the idea running without shoes actually makes sense.</span><br />
<span style="color: #999999; font-family: Arial, Helvetica;"><br /></span>
<span style="color: #999999; font-family: Arial, Helvetica;">I take it as a good sign, times are changing.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQt4mZBFI0j83Yy1T0fLbJQoRD1OsE9uQSQABDcgXjAEldmKQTZrSHAYjPSf_xOCwBBTQhqAhKjhlQUr3vwwrtmbarOrTsIOsH5OruBaAiis_Kzr9jLL2HGtIb2L0YCldxSfaV3hMPoxo/s1600/Timberline+Mt+Run+04_lr.JPG" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQt4mZBFI0j83Yy1T0fLbJQoRD1OsE9uQSQABDcgXjAEldmKQTZrSHAYjPSf_xOCwBBTQhqAhKjhlQUr3vwwrtmbarOrTsIOsH5OruBaAiis_Kzr9jLL2HGtIb2L0YCldxSfaV3hMPoxo/s1600/Timberline+Mt+Run+04_lr.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Feet after the race - no blisters, no cuts, no bruises</td></tr>
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Race stats:</div>
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<span style="color: #666666;">Distance </span><span style="color: #f3f3f3;">6.97 miles</span></div>
<div style="color: #666666;">
Time <span style="color: #eeeeee;">01:23</span><br />
Total elevation change <span style="color: #eeeeee;">3,900 feet</span><br />
Max elevation <span style="color: #eeeeee;">6,982 feet</span></div>
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Placed <span style="color: #eeeeee;">5th</span> in my AG</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzwadu8yFOXxMQ_vC4k0aeEtye3t38YW7qZEbu3Du8Z4x_kMT-rTwNvXI3cWMVKQs-LaYj8yq97WsTfgMS5skPf2CpbsVp7w5SpgoZlYun-qfGEVHm7SvIy4HS85hwjr9TwyNPVLW9aI4/s1600/Timberline+Mt+Run+Profile+2.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzwadu8yFOXxMQ_vC4k0aeEtye3t38YW7qZEbu3Du8Z4x_kMT-rTwNvXI3cWMVKQs-LaYj8yq97WsTfgMS5skPf2CpbsVp7w5SpgoZlYun-qfGEVHm7SvIy4HS85hwjr9TwyNPVLW9aI4/s1600/Timberline+Mt+Run+Profile+2.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elevation profile</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieXGGgM4EKHVf_QGKJ5PPL13xlOvYRLL2qOz2nfvQi__VwWdTBi__vAF0yKB5xUyR5d0rHntYxZPBchKOpvmjRyd1quZaqw_dACXDVgHCDI-fng-YaWFekEizOcqEy-st0DNS2dZbjB0k/s1600/Timberline+Mt+Run+Route.jpg" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieXGGgM4EKHVf_QGKJ5PPL13xlOvYRLL2qOz2nfvQi__VwWdTBi__vAF0yKB5xUyR5d0rHntYxZPBchKOpvmjRyd1quZaqw_dACXDVgHCDI-fng-YaWFekEizOcqEy-st0DNS2dZbjB0k/s1600/Timberline+Mt+Run+Route.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Map of the course</td></tr>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica; font-size: x-small;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com1Mt Hood National Forest, 16400 Champion Way, Sandy, OR 97055, USA45.330607872415882 -121.7091608047485445.327817372415879 -121.71420330474854 45.333398372415886 -121.70411830474853tag:blogger.com,1999:blog-942556439155243880.post-83501286005125161612014-04-08T12:18:00.002-07:002014-04-08T12:18:56.691-07:00Running form on technical trails<span style="color: #cccccc;">Human feet have amazing ability to adapt to almost any trail surface.</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Many people worry that the rocks, twigs, and roots on a trail make barefoot trail running impossible.</span><br />
<span style="color: #cccccc;">Not true.</span><br />
<span style="color: #cccccc;">First, you use your eyes and avoid what worries you. Second, your feet aren't rigid and can grab and grip and mold around many "obstacles."</span><br />
<span style="color: #cccccc;"><br /></span>
<span style="color: #cccccc;">Running barefoot allows the body to receive essential information about the ground from the tens of thousands of sense receptors on the sole of the foot. This feedback is necessary to move correctly.
</span><br />
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<span style="color: #cccccc;">Watch in HD.</span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/7nM9glzP-VE?feature=player_embedded' frameborder='0'></iframe></div>
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<span style="background-color: #f4f5f7; color: #71767a; font-family: Helvetica, Arial, sans-serif; font-size: 16px; line-height: 21px;"><br /></span>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com1tag:blogger.com,1999:blog-942556439155243880.post-15319785655835211622013-08-12T15:57:00.000-07:002013-08-15T16:05:24.369-07:00Running form video analysis<span style="color: #999999; font-family: inherit;"><span style="line-height: 20px;">In August 2011 I shot a video to analyze my running form to get some feedback from the community.</span><br style="line-height: 20px; margin-top: 0px;" /><span style="line-height: 20px;">G</span><span style="line-height: 20px;">ot some </span><span style="line-height: 20px;">comments back and suggestions what to improve.</span></span><br />
<span style="font-family: inherit;"><span style="color: #999999;">The issue mentioned the most was</span><span style="color: #cccccc;"> </span><i><span style="color: #b45f06;">carrying my arms quite low and having a reasonable amount of lateral movement in them</span></i><span style="color: #cccccc;">.</span></span><br />
<span style="font-family: inherit;"><span style="color: #cccccc;"><br /></span></span>
<span style="font-family: inherit;"><span style="color: #999999;">The <a href="http://thegaitguys.tumblr.com/" target="_blank">Gait Guys</a> even took it for their analysis <a href="http://thegaitguys.tumblr.com/post/27835811186/running-technique-video-with-complications-here" target="_blank">here</a></span><br style="line-height: 20px;" /><span style="color: #999999; line-height: 20px;">They concluded</span><span style="color: #cccccc; line-height: 20px;"> </span><i style="line-height: 20px;"><span style="color: #b45f06;">"the right foot is spun out"</span><span style="color: #cccccc;">, </span><span style="color: #b45f06;">"</span></i><i style="line-height: 20px;"><span style="color: #b45f06;">the left arm seems to cross the body more than the right"</span></i><i style="color: #cccccc; line-height: 20px;"> </i><span style="color: #999999; line-height: 20px;">and that I got</span><i style="color: #cccccc; line-height: 20px;"> </i><span style="color: #b45f06;"><i style="line-height: 20px;">"</i><i style="line-height: 20px;">most likely some pelvic asymmetry"</i></span><i style="color: #cccccc; line-height: 20px;"> .</i></span><br />
<span style="font-family: inherit;"><br style="line-height: 20px;" /><span style="color: #999999;"><span style="line-height: 20px;">For the past two years I have been trying to improve and work on these issues and finally got to shooting an update.</span><br style="line-height: 20px;" /><br style="line-height: 20px;" /><span style="line-height: 20px;">To my disappointment I am not seeing much of a difference between those two videos shot two years apart. Although I can tell I run more relaxed now it looks like my left arm is still swinging more than the right one and as for the right foot...hmm...hard to say because of the camera angle.</span><br style="line-height: 20px;" /><span style="line-height: 20px;">I guess nobody is perfect </span><span style="line-height: 20px;">and the pelvic asymmetry is a tougher animal to beat than I thought. Will see what happens after another two years.</span><br style="line-height: 20px;" /><br style="line-height: 20px;" /><span style="line-height: 20px;">Note about the video locations:</span><br style="line-height: 20px;" /><span style="line-height: 20px;">I shot both of these videos intentionally on a chip seal forest road because the rougher the surface the less you can get away with imperfections in your form. In both cases I also ran 6 miles on the road prior the shooting the video just to "settle in the form".</span></span></span><br />
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<span style="line-height: 20px;">Running form August 2011</span></span><br />
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<object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i1.ytimg.com/vi/A_NlID-m1dI/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/A_NlID-m1dI?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/A_NlID-m1dI?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
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<span style="color: #999999; line-height: 20px;">Running form August 2013</span><br />
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<span style="color: #141414;"><span style="line-height: 20px;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com4tag:blogger.com,1999:blog-942556439155243880.post-22257002505728012082013-07-27T08:30:00.000-07:002014-08-20T15:37:45.387-07:00Wildwood Trail Half Marathon<span style="color: #999999;">My second half marathon this year.</span><br />
<span style="color: #f1c232;"><br /></span>
<span style="color: #f1c232;">Let's run it wild style !!</span><br />
<span style="color: #999999;"><br />"Zebra Man" is the theme I pick up for this race. I am wearing my new running shorts from <a href="http://www.runningfunky.com/" target="_blank">Runningfunky</a>, put the obligatory feet and face paint on and finish decorating with some bear claw bracelets and anklets. The transformation looks complete.<br /></span><div>
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<tr><td class="tr-caption" style="text-align: center;">Feet paint</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Zebra Man ready to race</td></tr>
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<span style="color: #999999;"><br /></span><span style="color: #999999;">About 250 runners queuing for the start on a narrow gravel forest path.</span><br />
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<span style="color: #999999;">"I hope you have your tweezers and antiseptic with you" someone from the packet pickup line jokes about my bare feet.</span></div>
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<span style="color: #999999;">I have no worries. Trail is mostly hard packed soil/dirt with some gravely sections and it has not seen a shard of glass in ages.</span><span style="color: #999999;"><br /><br />We climb 600 feet up in one mile right after the start. I feel slow, breathing heavily. Turnaround, running the same hill down. I know this is my time to show off. I am flying down, passing a nice bunch of runners now.</span></div>
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<span style="color: #999999;">Next 6 miles slowly climbing 925 feet up. Water station and turning back. Knowing I am half way done and it is only downhill all the way to the finish line bring a surge of new energy.</span><div>
<span style="color: #999999;"><br /></span></div>
<span style="color: #999999;">I start paying less attention to the ground and it immediately fires back. Running really fast downhill, the path is nice and clear. Then all of a sudden one root decides to peek out of the ground right in front of me. Big thump on my forefoot. Flying down forward, landing on my hands and knees. I am really shocked (and happy at the same time) the foot is OK. I do not even notice the little scratch under the knee until 5 minutes later someone in the finish line points down to my leg with big Ooooo..OUCH!!.</span><div>
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<tr><td class="tr-caption" style="text-align: center;">Taking shortcut on the way back</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoDvDm_ZWgHyYJhFBWcW80iZnU-HxupPgiSgpituxaYexcB4ajBohSjgRAIYrWMnHZPdeVieMwH6Z77PvHImKDa2Wt4eChJZYBnAoY4CmBpqJgLPmMe4tIUcQJnS-nbhttyUHJ80GXhUM/s1600/Zebra+Man+03_lr.JPG" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoDvDm_ZWgHyYJhFBWcW80iZnU-HxupPgiSgpituxaYexcB4ajBohSjgRAIYrWMnHZPdeVieMwH6Z77PvHImKDa2Wt4eChJZYBnAoY4CmBpqJgLPmMe4tIUcQJnS-nbhttyUHJ80GXhUM/s800/Zebra+Man+03_lr.JPG" width="450" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finishing</td></tr>
</tbody></table>
<span style="color: #999999;"><br /></span><span style="color: #999999;">Got many comments along the way. All positive and encouraging, people are really friendly.</span><br />
<span style="color: #999999;">One girl wants to see bottoms of my feet after the race.</span><br />
<span style="color: #999999;">Some people are still having hard time imagining running barefoot doesn't hurt.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Quite the opposite actually. It is natural.</span><br />
<span style="color: #999999;"><br /></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6gOS4bTkJXnrC8fmoSGqbx3ly60ZuZPuT3l6p2PIbUBmIjnVpX_-CeiQWZKUwJoAMkDORzO8AqA8yhmvW_oA4IT5Nk2F_Y23_ke1FlMBDbVWb9PACDrr5TNFJ6LlEMPSKgunIKNbrUn8/s1600/Zebra+Man+04_lr.JPG" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6gOS4bTkJXnrC8fmoSGqbx3ly60ZuZPuT3l6p2PIbUBmIjnVpX_-CeiQWZKUwJoAMkDORzO8AqA8yhmvW_oA4IT5Nk2F_Y23_ke1FlMBDbVWb9PACDrr5TNFJ6LlEMPSKgunIKNbrUn8/s800/Zebra+Man+04_lr.JPG" width="450" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Feet after the race all dusty</td></tr>
</tbody></table>
<div style="background-color: #141414; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.200000762939453px;">
Race stats:</div>
<br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.200000762939453px;" />
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.200000762939453px;">
<span style="color: #666666;">Distance </span><span style="color: #f3f3f3;">13.1 miles</span></div>
<div>
<span style="color: #666666;"><span style="background-color: #141414; line-height: 18.200000762939453px;"><span style="font-family: Arial, Helvetica, sans-serif;">Time</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"> </span></span></span><span style="background-color: #141414; color: #eeeeee; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.200000762939453px;">01:56</span><br /><span style="color: #666666;"><span style="background-color: #141414; line-height: 18.200000762939453px;"><span style="font-family: Arial, Helvetica, sans-serif;">Total elevation change</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"> </span></span></span><span style="background-color: #141414; color: #eeeeee; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.200000762939453px;">1,850 feet</span><br /><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #666666;"><span style="background-color: #141414; line-height: 18.200000762939453px;">Placed </span></span><span style="background-color: #141414; color: #eeeeee; line-height: 18.200000762939453px;">6th</span><span style="color: #666666;"><span style="background-color: #141414; line-height: 18.200000762939453px;"> in my AG</span></span><span style="color: #666666;"> (65 out of 250 overall)</span></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_R2GnyO9G3ZxyZRerIFZkB6btwNyptGHlkyWIIuxbcRTajyjohYRtrE3maShyphenhyphenPJ017TJoNTwOl0WwFF0iwRAXgyjmJw75sXgdJylsCTUPYmOsxX5YcKipLlKVDtLWvafAyzq_sEWiFhI/s1600/Wildwood+Trail+Half+Map+01.jpg" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_R2GnyO9G3ZxyZRerIFZkB6btwNyptGHlkyWIIuxbcRTajyjohYRtrE3maShyphenhyphenPJ017TJoNTwOl0WwFF0iwRAXgyjmJw75sXgdJylsCTUPYmOsxX5YcKipLlKVDtLWvafAyzq_sEWiFhI/s800/Wildwood+Trail+Half+Map+01.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race course</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFANRB1Z3xWqT_9Rbt4B98NeTb8uEAnchDGXjeJYk1LV1D763iculxwPxYcqHbhsTwHEgevAYL3dLTwLFsg-LPobzmU9Jquzl2PPqFyD4mJaE72kME4S7DaAJn8Dt6uK_F_DWzo46P8xQ/s1600/Wildwood+Trail+Half+Map+02.jpg" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFANRB1Z3xWqT_9Rbt4B98NeTb8uEAnchDGXjeJYk1LV1D763iculxwPxYcqHbhsTwHEgevAYL3dLTwLFsg-LPobzmU9Jquzl2PPqFyD4mJaE72kME4S7DaAJn8Dt6uK_F_DWzo46P8xQ/s800/Wildwood+Trail+Half+Map+02.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race course</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKgMWVyLtKWw58Nmi8GMHzL8UOUMrQZ0y3U0IQCWjTigD24VfikKA3663wBLoClyr1de1JrcFbgdKhn3FIZ5DbVMSPfmO5AMbrWu3ULExid0yMFHx8kuU8O4eQjLwrzNS77KEDhuqTI1g/s1600/Wildwood+Trail+Half+Profile.jpg" style="margin-left: auto; margin-right: auto;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKgMWVyLtKWw58Nmi8GMHzL8UOUMrQZ0y3U0IQCWjTigD24VfikKA3663wBLoClyr1de1JrcFbgdKhn3FIZ5DbVMSPfmO5AMbrWu3ULExid0yMFHx8kuU8O4eQjLwrzNS77KEDhuqTI1g/s800/Wildwood+Trail+Half+Profile.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elevation profile</td></tr>
</tbody></table>
<span style="color: #999999;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0Forest Park, Portland, OR 97231, USA45.533658623599479 -122.718657262243645.530878123599479 -122.7236997622436 45.536439123599479 -122.71361476224359tag:blogger.com,1999:blog-942556439155243880.post-20285357352094225992013-02-09T15:28:00.000-08:002013-02-14T17:15:57.382-08:00Heart Breaker Half Marathon<span style="color: #f1c232;">Third time's the charm.</span><br />
<span style="color: #f1c232;"><br /></span>
<span style="color: #999999;">And here it comes again, Heart Breaker half marathon, one of my favorite annual challengers.</span><br />
<span style="color: #999999;">2 years ago I had to refuse the challenge at the very last moment because of a stress fracture from doing "Too Much Too Soon".</span><br />
<span style="color: #999999;">Year later I felt strong and confident and went for it full speed. Had a blast (full story here <a href="http://paraganek.blogspot.com/2012/02/heart-breaker-half-marathon.html" target="_blank">Heart Breaker 2012</a> ).</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">The race course was an easy one, mostly smooth paved downtown roads.</span><br />
<span style="color: #999999;">This year they have moved it out to the countryside and made it more challenging for a skin-to-ground runner. One more reason to go.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Saturday 8 AM, race day</span><br />
<span style="color: #999999;">Painting feet is one of my pre-race rituals. Today's paint job = rainbow shoes. At least my idea of it :-)</span><br />
<span style="color: #999999;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLf2idwFZhUXWN1JaBHiABSRLRIMuDijMoEGKxAYfRFFyQvHFVAW487AMf2Z5Vo6wR2RQGh0KtDJVaT-ALO6DfoiBkyUrMiqKJij4SR9sK_O8F5YeXv8CdvFYEhFDb1mLWynKNNp9ZNWw/s1600/Heart+Breaker+Half+Shoes+01.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLf2idwFZhUXWN1JaBHiABSRLRIMuDijMoEGKxAYfRFFyQvHFVAW487AMf2Z5Vo6wR2RQGh0KtDJVaT-ALO6DfoiBkyUrMiqKJij4SR9sK_O8F5YeXv8CdvFYEhFDb1mLWynKNNp9ZNWw/s400/Heart+Breaker+Half+Shoes+01.JPG" width="163" /></a></div>
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<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Morning is cold, overcast, with light drizzle and quite wet. I was expecting sun, that's what the weatherman was claiming last night. But I take it, it is winter time after all and running barefoot in 2 feet of snow somewhere else on Earth would be probably less fun.</span><br />
<br />
<span style="color: #999999;">Big crowd of runners. Nobody around is barefoot and I don't see any Five Fingers among half marathon people. Only Jen and David running 5k and 10k are in Soft Star m<span style="font-family: inherit;">o</span>ccasins. My choice of footwear attracts attention. In a good way, people are curious.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">I know most of the course is going to be chip and seal roads with some sections of gravel. Five Fingers strapped to my arms give me a good feeling of some added security.</span><br />
<span style="color: #999999;">I finish my slushy Chia seeds cocktail and feel ready to roll.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Mile 1</span><br />
<span style="color: #999999;">Smooth pavement. Nice beginning, relaxed. I am still cold, feet are cold too, a couple of toes go numb. I know this is going to pass soon.</span><br />
<span style="color: #999999;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnaFQMRok_vOXlY_W0YvLFxZO7Vw3qBteai9b_OVntoYyvXuW6t_eXkNtdCnoEnDj69vPxc8tT2t3XWZ23DMsZz7HYXfd7zBwYTbdu0vnB9lwKNhNfKzjOTJOhEQHYXBB8bQT94J5J4vE/s1600/Heart+Breaker+Half+Start.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnaFQMRok_vOXlY_W0YvLFxZO7Vw3qBteai9b_OVntoYyvXuW6t_eXkNtdCnoEnDj69vPxc8tT2t3XWZ23DMsZz7HYXfd7zBwYTbdu0vnB9lwKNhNfKzjOTJOhEQHYXBB8bQT94J5J4vE/s1600/Heart+Breaker+Half+Start.JPG" /></a></div>
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<span style="color: #999999;">Mile 2 to 12</span><br />
<span style="color: #999999;">Chip and seal roads, some up and down hills. Under a nice old railroad trestle.</span><br />
<span style="color: #999999;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTZEQBC8gzYiwyrEG3Qx8rTD_f6Ywy636CvDVfrU5J_dOp0ONmVIArFGwrk6dmC0vyWgSW8aiSxx4koJw57wpGmcmiy06fM9GQMlae1JS9g0GUr0x1Ms_tjao_E-kpC2X1wpd8GF27ae0/s1600/helvetia+trestle.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTZEQBC8gzYiwyrEG3Qx8rTD_f6Ywy636CvDVfrU5J_dOp0ONmVIArFGwrk6dmC0vyWgSW8aiSxx4koJw57wpGmcmiy06fM9GQMlae1JS9g0GUr0x1Ms_tjao_E-kpC2X1wpd8GF27ae0/s800/helvetia+trestle.jpg" width="515" /></a></div>
<span style="color: #999999;"><br /></span>
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Feet warm up. Hands not so much. I shouldn't have left the gloves in car. Damn.</span><br />
<span style="color: #999999;">I find out pretty soon going downhill on this rough surface is the most challenging part. At mile 3 there is a short half mile section of a crushed gravel road. I go very light, knees bent, feet relaxed to allow just mold over the gravel. I have to run this twice (there are two loops here for the half marathon) so I am also scouting the terrain for the best second approach.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">People spread up more now. </span><span style="color: #999999;">After passing a couple of lonesome warriors I catch up with an interesting couple. The guy is </span><span style="color: #999999;">all naked </span><span style="color: #999999;">running </span><span style="color: #999999;">only in a short leather loin cloth (and shoes). </span><br />
<span style="color: #999999;">"What a nice pair of shoes you have!" he starts with a big grin.</span><br />
<span style="color: #999999;">We stay together for about a mile chatting so the time passes faster.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrievY8faPQ6xnYUiIsXPASQsxRQAz7oNCsg4vUIJQD21gDCSIqH6pjwmwm8bH9eW1pinp7v-Ga2mQ9eSvnShJx6RGEy_SVeDKL2HURVNHMtpeXitF8EiNXsi16yCs7Lg0pnezV_WHHNc/s1600/Heart+Breaker+Loin+Cloth+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrievY8faPQ6xnYUiIsXPASQsxRQAz7oNCsg4vUIJQD21gDCSIqH6pjwmwm8bH9eW1pinp7v-Ga2mQ9eSvnShJx6RGEy_SVeDKL2HURVNHMtpeXitF8EiNXsi16yCs7Lg0pnezV_WHHNc/s320/Heart+Breaker+Loin+Cloth+2.jpg" width="212" /></a></div>
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<span style="color: #999999;"><br /></span>
<span style="color: #999999;">My forearms are frozen hard now. I can hardly bend my wrists. I should have known, that's a beginner's mistake. Looking at the bright side, Chia does its magic and keeps me hydrated so I do not have to stop at any water stations and can just keep running like Forest. </span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">Soon after mile 10 I start feeling the effect of wet roads. Pads are getting softer, pavement harder. Running on painted center lines is not helping much. Somehow the paint on a chip&seal is rough too.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjagwmXsZPoNPHHtoJ50JSWHHmsOO1Bzj5K1FrwqlgS25f_CoOoIPRNPSe0VW84HFJ3682ci3IMmJc69YfoyXZcWo1B8k3pGRGueEPF4cjB2MXichq23cxtgMpHhAg8ZQQ8zuH0HQHVg6U/s1600/Heart+Breaker+Half+Chip+and+Seal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjagwmXsZPoNPHHtoJ50JSWHHmsOO1Bzj5K1FrwqlgS25f_CoOoIPRNPSe0VW84HFJ3682ci3IMmJc69YfoyXZcWo1B8k3pGRGueEPF4cjB2MXichq23cxtgMpHhAg8ZQQ8zuH0HQHVg6U/s1600/Heart+Breaker+Half+Chip+and+Seal.jpg" /></a></div>
<span style="color: #999999;"><br /></span>
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">"Do not run through pain" I hear my less competitive half.</span><br />
<span style="color: #999999;">But there is no pain, just soreness and it is only 3 more miles to the finish. I guess Five Fingers can stay where they are and just enjoy the rest of the ride.</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">The last mile's nice smooth pavement gives me a welcome relief. When sprinting to the finish line and looking at the timer with 01:53 I feel really good. 3 minutes faster then a year ago and all that barefoot on a much more challenging surface ! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbtmYjb2-s1dcl75p4q0hEY0Pug3KXDRN2gvNH9Cw2uuB-yDK6XUCmxIfU5mMc5UtxmTw1Zs3l8j58EqIsSPvzY3LCKvRyg-zjeidAurJERAgvrQndUp3xdm32jU__nRmwla7T13RvIuo/s1600/Heart+Breaker+Half+02.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbtmYjb2-s1dcl75p4q0hEY0Pug3KXDRN2gvNH9Cw2uuB-yDK6XUCmxIfU5mMc5UtxmTw1Zs3l8j58EqIsSPvzY3LCKvRyg-zjeidAurJERAgvrQndUp3xdm32jU__nRmwla7T13RvIuo/s400/Heart+Breaker+Half+02.JPG" width="254" /></a></div>
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<div>
<span style="color: #999999;">There is no visible damage on the bottoms of my feet and besides the pads soreness and frozen hands I feel very good. Another fun race with a bit of challenge, couldn't be better. Loving it.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizhicb1HZrQqGO-8AakUGJPrE1YYMThGZut5395suuox1HLi-cnx12zHFivvckCvbuURcd_quCcTgaogQ_dFasZbjKuiJx00ONCdrWJ6RelVbOY_mywVRqDw9B6nLS6bmf_qaQ5OiYMTA/s1600/Feet+after+half+marathon+00.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizhicb1HZrQqGO-8AakUGJPrE1YYMThGZut5395suuox1HLi-cnx12zHFivvckCvbuURcd_quCcTgaogQ_dFasZbjKuiJx00ONCdrWJ6RelVbOY_mywVRqDw9B6nLS6bmf_qaQ5OiYMTA/s400/Feet+after+half+marathon+00.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Soles right after the race</td></tr>
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<div style="color: #cccccc;">
Race stats:</div>
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<div style="color: #666666;">
Distance 13.1 miles</div>
<div style="color: #666666;">
Time <span style="color: #eeeeee;">1:53:59</span></div>
<div style="color: #666666;">
Pace <span style="color: #eeeeee;">8:42</span></div>
<div style="color: #666666;">
Placed <span style="color: #eeeeee;">23 / 39</span> in my AG</div>
<div>
<div style="color: #666666;">
<span style="color: #eeeeee;">157 / 474</span> overall</div>
<div style="color: #666666;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheEq4skfpOIqkTnBqnxK_jTZRZ1gLySSH4MiGH2y1HLGnaUVO8v9Kpe6IsDY72oopkQGwgZ0qrXvD9u371JRldnihk2IESQjWyhuKPFKIr8VdS2_K1Rpy7LKpeeQr8XP5J_ycWYeLfc9c/s1600/Heart+Breaker+2013+map+01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheEq4skfpOIqkTnBqnxK_jTZRZ1gLySSH4MiGH2y1HLGnaUVO8v9Kpe6IsDY72oopkQGwgZ0qrXvD9u371JRldnihk2IESQjWyhuKPFKIr8VdS2_K1Rpy7LKpeeQr8XP5J_ycWYeLfc9c/s800/Heart+Breaker+2013+map+01.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Course map</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivIgLRZvowJiVVD46dJRFXPDax_6VX3nuopR33h9tA8mcex2dRHYOHMYU5omjxJr0A3pjEIn46Qn5jOrl7-A8eOe13Ws5PqQHQGcvw_jvGlq6kXQt928X-ZQIJjQRTbCAETl_MASggdtI/s1600/Heart+Breaker+2013+map+02.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivIgLRZvowJiVVD46dJRFXPDax_6VX3nuopR33h9tA8mcex2dRHYOHMYU5omjxJr0A3pjEIn46Qn5jOrl7-A8eOe13Ws5PqQHQGcvw_jvGlq6kXQt928X-ZQIJjQRTbCAETl_MASggdtI/s800/Heart+Breaker+2013+map+02.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Aerial photo</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpyNO3g2Lkf8XuovGhLJCWOAzXOyXmdVJXPi5ScMvfA-m1TFL-ZM4NttSMZ7akSAhTYS_tGJOuI_w4rUM9xujJGnFQXn6rGSOGlT4qRhXt5XWNYp3QdsJhQ-h1zrlS4SRSZKIbvNjmEps/s1600/Heart+Breaker+2013+Profile.jpg" imageanchor="1"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpyNO3g2Lkf8XuovGhLJCWOAzXOyXmdVJXPi5ScMvfA-m1TFL-ZM4NttSMZ7akSAhTYS_tGJOuI_w4rUM9xujJGnFQXn6rGSOGlT4qRhXt5XWNYp3QdsJhQ-h1zrlS4SRSZKIbvNjmEps/s800/Heart+Breaker+2013+Profile.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Course profile</td></tr>
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<span style="color: #cccccc;">The Aftermath</span><br />
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Balls of the feet get really sore in the next two hours after the race. To the point I can only walk in a pair of thick cushy socks for the rest of the day. I soak feet in hot Epsom salt bath to reduce the inflammation. The next day is much better. Two days after the race some deep tissue blisters show up but the recovery is really fast. I can run barefoot again in four days. Considering the run conditions I take it as a success. Human body has amazing adaptation capabilities.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieuMKL0p7U4V3x9gRDINCyZ0gS53gLzqnKWirnThevhdN8mVQtIQcvvfdxFc0V84_v9SB8WhIAEOpzSgQt8uy7ogMcBIr34rOJ3lyrdhiAUOf3yxcOdmY3hiGMWp8SYeg9vTHpbkg1wZ0/s1600/Feet+after+half+marathon+03.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieuMKL0p7U4V3x9gRDINCyZ0gS53gLzqnKWirnThevhdN8mVQtIQcvvfdxFc0V84_v9SB8WhIAEOpzSgQt8uy7ogMcBIr34rOJ3lyrdhiAUOf3yxcOdmY3hiGMWp8SYeg9vTHpbkg1wZ0/s400/Feet+after+half+marathon+03.JPG" width="215" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwcc48_OTMykGza7fR1RHHNfmV_U4Jt9uMX_-p0AYu5ZLmQQ9qnzSsWBZHLJpcnmzAI_bmv3OV_ntEeh6C5haQgAVbDTIJ8ru2Um5b9fpbRcpfir4iHuKayLqo1RJToXOILaiD6R1K5Q4/s1600/Feet+after+half+marathon+02.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwcc48_OTMykGza7fR1RHHNfmV_U4Jt9uMX_-p0AYu5ZLmQQ9qnzSsWBZHLJpcnmzAI_bmv3OV_ntEeh6C5haQgAVbDTIJ8ru2Um5b9fpbRcpfir4iHuKayLqo1RJToXOILaiD6R1K5Q4/s400/Feet+after+half+marathon+02.JPG" width="215" /></a></div>
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<span style="color: #f3f3f3; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Pads one day after the race</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyM8rl16t0nqNFasFGG74GISF_PZG0PBBSqfwiwqHF2lYLCoktN9F2-JI0eXk5erO7xMlUTpk4k5SZ6Rno9E3INaSubgYAfmCocWVpI_hX5XR_Vtj1Z62ltBceg1DG7ORQ0C3dNd_bR9w/s1600/Feet+after+half+marathon+Day+2+01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyM8rl16t0nqNFasFGG74GISF_PZG0PBBSqfwiwqHF2lYLCoktN9F2-JI0eXk5erO7xMlUTpk4k5SZ6Rno9E3INaSubgYAfmCocWVpI_hX5XR_Vtj1Z62ltBceg1DG7ORQ0C3dNd_bR9w/s400/Feet+after+half+marathon+Day+2+01.jpg" width="215" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYfQGbxOfbUylleJr8bVkWqm8uTTImbefuQXnBmCbZYg8jHAUwy_nJNu_vmyClDkzjHrfBIzFvhJJuIciZqhO7GLYyffbk-FezS3vH-fO6NVSNpzqW4mJ8muvoAncf3_ObLmLOxauMRvk/s1600/Feet+after+half+marathon+Day+2+02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYfQGbxOfbUylleJr8bVkWqm8uTTImbefuQXnBmCbZYg8jHAUwy_nJNu_vmyClDkzjHrfBIzFvhJJuIciZqhO7GLYyffbk-FezS3vH-fO6NVSNpzqW4mJ8muvoAncf3_ObLmLOxauMRvk/s400/Feet+after+half+marathon+Day+2+02.jpg" width="215" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="color: #f3f3f3;">Pads two days after the race</span></span></div>
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Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com7tag:blogger.com,1999:blog-942556439155243880.post-25136999047428781732013-01-06T12:00:00.000-08:002014-08-20T17:18:09.532-07:00Foot shape change<span style="color: #999999;">Back in June 2010 when starting running barefoot I was reading a lot of about how to transition properly and what changes to your body to expect. I also stumbled upon an article about structural changes happening to your feet when running barefoot by Tellman Knudson.</span><br />
<a href="http://barefootrunning.ning.com/video/barefoot-running-5-structural" target="_blank">5 Structural Changes to Expect in Your Feet</a><br />
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<span style="color: #999999;">A short list:</span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">1. Spreading of the toes.</span><br />
<span style="color: #999999;">2. Bones becoming unfused in forefoot.</span><br />
<span style="color: #999999;">3. Loosening and flexibility of the toes.</span><br />
<span style="color: #999999;">4. A wider, more muscular foot.</span><br />
<span style="color: #999999;">5. Inability to Be Comfortable Wearing (Any) Shoes. </span><br />
<span style="color: #999999;"><br /></span>
<span style="color: #999999;">It got me really curious to find out if any of that would really happen so I took a camera and shot a couple of pictures of my feet from different angles and took a couple of pictures of my soles too.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQZ-z-dqudswciM2QZYQM50AHOewBb0JWWhkmO1DAqpGX2oTRvMDRiuCmlgeGeaeJeXetaSbSIEXOP9S2jkFHghhyL-0TG7a_Xum0Gz9htA_Kpv1WxTzTLTq-BILHB9EN1P0fY02g2eP0/s1600/tmp.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQZ-z-dqudswciM2QZYQM50AHOewBb0JWWhkmO1DAqpGX2oTRvMDRiuCmlgeGeaeJeXetaSbSIEXOP9S2jkFHghhyL-0TG7a_Xum0Gz9htA_Kpv1WxTzTLTq-BILHB9EN1P0fY02g2eP0/s1600/tmp.JPG" height="121" width="200" /></a></div>
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<span style="color: #999999;">Have been running for over two years now so decided to take a shot of my forefoot again for a comparison.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKEuzeMr1tn7eWhtXMkjVII9vogIfQM-Lrcrxej5-_5yKZ5xclUHWi8TeKzQtTFM9-7NlO17xe8jjHxJlZHmcMXTWgcnesPUQLh5VbbN_oqMcUtaML-vLx3LTMwoN6jxanpm2ypQgb9xU/s1600/tmp2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKEuzeMr1tn7eWhtXMkjVII9vogIfQM-Lrcrxej5-_5yKZ5xclUHWi8TeKzQtTFM9-7NlO17xe8jjHxJlZHmcMXTWgcnesPUQLh5VbbN_oqMcUtaML-vLx3LTMwoN6jxanpm2ypQgb9xU/s1600/tmp2.JPG" height="200" width="169" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvVA1YGHMktCR5bAUgOX1cPXoxqFl7LYBoa-Kb1nDaTR2HvsD6fGtHPxcqOuVrzD3EsrlCJTQY1AaVuD253pPdsF_KSlOfmT0A0OBaYBi7K5xbAixlkrse3TM3yogFD0CHwzKtEfTgcm4/s1600/Toe-spread.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvVA1YGHMktCR5bAUgOX1cPXoxqFl7LYBoa-Kb1nDaTR2HvsD6fGtHPxcqOuVrzD3EsrlCJTQY1AaVuD253pPdsF_KSlOfmT0A0OBaYBi7K5xbAixlkrse3TM3yogFD0CHwzKtEfTgcm4/s1600/Toe-spread.gif" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small; text-align: start;">Forefoot shape change over 28 months of running barefoot</span></td></tr>
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<br />
<span style="color: #999999;">It is quite amazing to see the change. Not only the toes are spreading properly but the whole foot becomes more muscular and the transverse arch is more prominent now.</span><br />
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<span style="color: #999999;"><br /></span></div>
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<span style="color: #999999;">I am hoping in the next couple of years the pinky toe will realign to its proper position as well to get even more stability in my feet.</span><br />
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Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0tag:blogger.com,1999:blog-942556439155243880.post-63484636812401389212012-02-19T07:30:00.000-08:002012-02-23T10:07:20.970-08:00Heart Breaker Half Marathon<br />
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Cold February Sunday morning, <span style="color: #cccccc;">6 AM</span>.</div>
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Hot shower, banana and some water. </div>
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The usual pre-race ritual.</div>
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Rolling calves on my water bottle. Spreading a little Vaseline on my feet, putting ankle warmers on and heading out, barefoot.</div>
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It is brisk outside, a windy 35 degrees.</div>
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....</div>
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..</div>
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<span style="color: #cccccc;">Heart Breaker Half Marathon story</span> </div>
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About a year ago, first week in January 2011, I signed up for the traditional Portland's winter half marathon - Heart Breaker Half. I was feeling great, ready for my first half.</div>
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That was week 26 of my transition to barefoot running and I ran 35 miles in it.</div>
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Too much.</div>
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Too soon.</div>
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My right fibula did not like the pressure and cracked. Stress fracture just six weeks before the race. That reminded me I was still in my early transition to barefoot running and to take things slowly. The dream of running a half marathon did not happen at that time.</div>
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A year has passed.</div>
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I got stronger. Faster too. Somehow lost interest in running on pavement anymore. Have been running mostly trails. A trail freak - some friends call me. Ran my first trail half marathon last year in July and did pretty good.</div>
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However a road half marathon is still somewhere on my list.</div>
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.</div>
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..</div>
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... </div>
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6:55 AM</div>
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All this is in my head as I am walking slowly to the race registration booth feeling the cold pavement under my feet. Sun is still down but it is getting lighter outside. Downtown streets
are calm and quiet and the only busy area is around the World Trade
Center where the race starts.</div>
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Lately I have been feeling really good on my runs. It feels like I finally got over all the growing pains in my transition so last night I decided to grab the opportunity. I am going to find out how a road half marathon tastes like and run it today.</div>
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I strap my Five Fingers to my arms as emergency shoes and I am ready to roll.</div>
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<span style="color: #666666;"><span style="color: #cccccc;">7:30 AM</span> sharp and off we go. A pack of about 500 runners slowly spreading out. I start somewhere in the middle. 35 F. It is cold but the pavement is dry so feet will warm up in no time. It is the perfect running weather.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg715qbQnYqBpZA15TCMcRYtxuVeYtYK5SO7bwtzIrzhKFFWqXLkULN67kvalmld9pDYlusv-qecOuIK5sVIqulk-A0C0CZUBtDenVw9RGGMyVs7rdFOERrFnYqsQk5SnJLAmueSuZpQIE/s1600/Dan_02.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg715qbQnYqBpZA15TCMcRYtxuVeYtYK5SO7bwtzIrzhKFFWqXLkULN67kvalmld9pDYlusv-qecOuIK5sVIqulk-A0C0CZUBtDenVw9RGGMyVs7rdFOERrFnYqsQk5SnJLAmueSuZpQIE/s1600/Dan_02.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the start</td></tr>
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Mile 1 to 5</div>
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All flat. I am quite familiar with this section. I have run it twice before at 10k races so I know what to expect and where. There are some rough pavement areas so I occasionally <span class="st">stick to the nice, soft, painted line saving feet for later. At one aid station they are offering fresh strawberries which is nice so I grab one and save it for later too. You never know.</span></div>
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Mile 5 to 10</div>
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Climbing up 600 feet. At the beginning I quickly eat my strawberry convincing myself the fructose rush is going to help me to conquer the hill. The placebo effect works its magic. I am really enjoying running uphill. All 5 miles I keep passing the runners in front of me.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPPbeDG0hwuoe0MDKuYtbkFbbmeheZEzdz-eh7CgutjdrrBa-F34f43FWMDwbES9bgEyM0XoPMcnJIGOHJxIBhqPDGtWWRovKXiFv2uTbZd4M3Kd5RHVmSA90whWRWQR3HO1_XEgFlFyY/s1600/Dan_03_LR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPPbeDG0hwuoe0MDKuYtbkFbbmeheZEzdz-eh7CgutjdrrBa-F34f43FWMDwbES9bgEyM0XoPMcnJIGOHJxIBhqPDGtWWRovKXiFv2uTbZd4M3Kd5RHVmSA90whWRWQR3HO1_XEgFlFyY/s400/Dan_03_LR.jpg" width="265" /></a></div>
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Mile 10 to 13</div>
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Fast downhill all the way to the finish line. Pavement, pavement and more pavement. My feet get bored and I have to find a way how to entertain them somehow to compensate for the missing trail elements (mud, sharp rocks, slugs). I start running on raised curbs wherever possible trying to keep balance as long as I can and when that is not enough I run zigzagging the road. It is nice to have some fun on a run.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSwzgzVQeWK8V1swyITYqlMonqJO_4ulzuB7niYtLLu95m5csk1hQfwK1RkxpJZ4JSYeSdTZ8479tf1Jw6D16a8E65aHEEOXARa5jZCAGvQKSNZX8wOwOD7T47q0-ETYfjeoXHPyB8e6s/s1600/Dan_01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSwzgzVQeWK8V1swyITYqlMonqJO_4ulzuB7niYtLLu95m5csk1hQfwK1RkxpJZ4JSYeSdTZ8479tf1Jw6D16a8E65aHEEOXARa5jZCAGvQKSNZX8wOwOD7T47q0-ETYfjeoXHPyB8e6s/s1600/Dan_01.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finishing</td></tr>
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<br />
<div style="color: #666666;">
Strawberry is long time gone but adrenaline still works so let's sprint to the finish line.<br />
Done.<br />
My time right under to hours is about the same I had on my trail half marathon but the feeling is different. 6 months ago after finishing the trail race I had to massage and roll my calves heavily to deal with cramping and balls of my feet were sore for the rest of the day.</div>
<div style="color: #666666;">
Today I feel great. So great I go playing soccer right afterwards. This is the way running should be. Easy, comfortable, relaxed and FUN !<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjba8wmYKLjmMLMO2STXEi-sNFJKNWErBPFFiO2Yhu3VVN9SvQjDJdkhV3iQrz2GV6giGmCp-1jQm1NhyphenhyphenF89iGZzHagkea7UuY9p9S_PDuRjuN6DSFk989e49QtQSwH9uTlveb8YqS1_KE/s1600/Dan_04+Inspiring.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjba8wmYKLjmMLMO2STXEi-sNFJKNWErBPFFiO2Yhu3VVN9SvQjDJdkhV3iQrz2GV6giGmCp-1jQm1NhyphenhyphenF89iGZzHagkea7UuY9p9S_PDuRjuN6DSFk989e49QtQSwH9uTlveb8YqS1_KE/s1600/Dan_04+Inspiring.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hopefully I inspired some people :-)</td></tr>
</tbody></table>
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<div style="color: #cccccc;">
Race stats:</div>
<br />
<div style="color: #666666;">
Distance 13.1 miles</div>
<div style="color: #666666;">
Time <span style="color: #eeeeee;">1:57:09</span></div>
<div style="color: #666666;">
Pace <span style="color: #eeeeee;">8:56</span></div>
<div style="color: #666666;">
Placed <span style="color: #eeeeee;">23 / 39</span> in my AG</div>
<div style="color: #666666;">
<span style="color: #eeeeee;">182 / 464</span> overall<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8fhrA9vQjl14A6OzfLoSSOgUbfMBPSqJQ-MvL2nsxx449ZAiwXc50l40SftgvscC6mCRiKIjYyzrrkvf0lZUSYx56pgRCL_zc6y94855MAKqcV5XiiSmHIN3C72fKx_zpO3x6aKJ9_Yc/s1600/Hear+Breaker+Half+Aerial+01.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8fhrA9vQjl14A6OzfLoSSOgUbfMBPSqJQ-MvL2nsxx449ZAiwXc50l40SftgvscC6mCRiKIjYyzrrkvf0lZUSYx56pgRCL_zc6y94855MAKqcV5XiiSmHIN3C72fKx_zpO3x6aKJ9_Yc/s800/Hear+Breaker+Half+Aerial+01.jpg" width="350" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Course map</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjul5gF8lSw-zjgGkxdrZowdVdflrnlcYtB9_t81D04CoYAtZgh2LFqjk1TaLs-zYGQswbGDTNjlS9AqaU8KnMvic3sUUPpvCQT2IZ7aReUrg1xk4X2V90V0t32dCxK_OE_6e4H1lBmMXE/s1600/Hear+Breaker+Half+Aerial+02.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjul5gF8lSw-zjgGkxdrZowdVdflrnlcYtB9_t81D04CoYAtZgh2LFqjk1TaLs-zYGQswbGDTNjlS9AqaU8KnMvic3sUUPpvCQT2IZ7aReUrg1xk4X2V90V0t32dCxK_OE_6e4H1lBmMXE/s800/Hear+Breaker+Half+Aerial+02.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Aerial photo</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAI-FVaNx8x7ND6ZzJ8z8Dr005ggTQ616So7IeVQxnJ0fZzsmDg0ahzKK7EMSHTqTfDHaEdz1EqS00zKVk7QSXxAq2QMvGZZZUpJTutgOfnAsWbtERiS_MGKl280B93QQVBWEFEKIvfQ0/s1600/Hear+Breaker+Half+Profile.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAI-FVaNx8x7ND6ZzJ8z8Dr005ggTQ616So7IeVQxnJ0fZzsmDg0ahzKK7EMSHTqTfDHaEdz1EqS00zKVk7QSXxAq2QMvGZZZUpJTutgOfnAsWbtERiS_MGKl280B93QQVBWEFEKIvfQ0/s800/Hear+Breaker+Half+Profile.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Course profile</td></tr>
</tbody></table>
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<br />Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com225-99 SW Salmon St, Portland, OR 97204, USA45.515775053853282 -122.6745200157165545.514384053853284 -122.67698751571655 45.517166053853281 -122.67205251571656tag:blogger.com,1999:blog-942556439155243880.post-38201488789152403062012-01-26T15:10:00.000-08:002012-01-26T15:10:32.363-08:00Sole conditioning at 18 monthsSometimes the human body adaptation still amazes me.<br />
<br />
<div style="color: #999999;">
I have been running barefoot for 18 months now. Although I started on pavement, last 12 months my runs were primarily on forest trails. I have been experiencing some changes to my feet along the way, mainly spreading of the toes, loosening and flexibility of the toes and a wider, more muscular foot.</div>
<div style="color: #999999;">
I thought it would be interesting to do a sole conditioning photo comparison so I went through some old photos I took early after starting running barefoot. I found one I took at about 1 month and tried to shoot a new one from about the same angle.</div>
<div style="color: #999999;">
<br /></div>
<div style="color: #999999;">
This is a sole conditioning comparison of my foot at about 1 months and 18 months of running barefoot. I think it is pretty interesting to see the adaptation capabilities of a human body.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbpK6ictbk7NIz0ADt3YUWzVMawQvmKu1AEZsDpIZRVVhZm7vTPLv3nmuyRZpzwXG_1bE22u5gQXw9vvveAsAxgNg_w3Fh-IuVlgGsQBn4jmpV_djYt1_AhyXBPzBguVs5Ok9AjFzdl8Y/s1600/Comparison.JPG"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbpK6ictbk7NIz0ADt3YUWzVMawQvmKu1AEZsDpIZRVVhZm7vTPLv3nmuyRZpzwXG_1bE22u5gQXw9vvveAsAxgNg_w3Fh-IuVlgGsQBn4jmpV_djYt1_AhyXBPzBguVs5Ok9AjFzdl8Y/s800/Comparison.JPG" width="515" /></a></div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com1tag:blogger.com,1999:blog-942556439155243880.post-10845667080060345212012-01-21T10:00:00.000-08:002012-01-26T23:38:47.034-08:00Ubertons Resolution Run 2012<div style="color: black; font-family: inherit;">
<div style="color: #eeeeee;">
</div>
<div style="color: #eeeeee;">
<br /></div>
<span style="font-size: small;"><span style="color: #cccccc;">Saturday 10 AM, Cook park, Tigard, OR</span></span><br />
<span style="font-size: small;"> </span><br />
<div style="color: #666666;">
<span style="font-size: small;">My first race this year. In addition to the usual pre-race excitement I am also really happy my wife Zdenka and my son Lukas (6) are joining me today. Lukas really wants to run the Kid's race today and Zdenka agreed to work as a support team.</span><br />
<span style="font-size: small;">Weather is looking good, around 50F, ground is soaked and wet after the last night's rain and sun is occasionally peeking through the grey cloud cover.</span></div>
<div style="color: #666666;">
<span style="font-size: small;">It has been raining solid for the whole past week. Nothing unusual for our west of Cascades region this time a year but rivers are already overflowing.</span></div>
<span style="font-size: small;"><br /></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1RhM-mQ8UU5lxIbuv_EUuEdtnZ6Sh2X87wpzx4EgGGKzF8xzS61jq6wbkuuRalMj8jNdy8k-WfjZ_LpxlgX6xZT_JohOW1vfu6jAlf9mS62gxXeyKkot3feYc2Ri_Orvp4NbSrCAz_WU/s1600/2012+Resolution+Run+04.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1RhM-mQ8UU5lxIbuv_EUuEdtnZ6Sh2X87wpzx4EgGGKzF8xzS61jq6wbkuuRalMj8jNdy8k-WfjZ_LpxlgX6xZT_JohOW1vfu6jAlf9mS62gxXeyKkot3feYc2Ri_Orvp4NbSrCAz_WU/s800/2012+Resolution+Run+04.JPG" width="415" /></a></td></tr>
<tr style="color: #eeeeee;"><td class="tr-caption" style="text-align: center;">Barefoot and minimalist runner</td></tr>
</tbody></table>
<span style="font-size: small;"><br /></span><br />
<span style="font-size: small;"><br /></span><br />
<div style="color: #666666;">
<span style="font-size: small;">This trail race was originally planned in a beautiful <a href="http://www.champoeg.org/" target="_blank">Champoeg State Park</a> but because that area is now flooded, Ubertons moved it to this small city park at the very last moment.</span></div>
<div style="color: #666666;">
<span style="font-size: small;">I have never been here before and after seeing a nice smooth concrete trail weaving through the trees I am really hoping there is going to be some nice dirt trail section as well. Running on a smooth pavement in not my idea of a trail race.</span></div>
<div style="color: #666666;">
<span style="font-size: small;"><br /></span></div>
<div style="color: #666666;">
<span style="font-size: small;">The rest of our Barefoot Runners Society team is showing up. There is Jennifer, Kevin with his little one in a stroller and Jim.</span></div>
</div>
<div style="color: black; font-family: inherit;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG8lLj_xWNP79KUMFy4C6meNCo0O2XaJgRQPfy_6eF9qxbrT2lG3_h4zQuetriQE-_CQP8z8IMGQ5hrmBdahMNg_q2-oN7S2gVLzMom9uhTDcU7NJOP9x6LfXN5zbmZlVXj5C5Ewy2DN4/s1600/2012+Resolution+Run+02.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG8lLj_xWNP79KUMFy4C6meNCo0O2XaJgRQPfy_6eF9qxbrT2lG3_h4zQuetriQE-_CQP8z8IMGQ5hrmBdahMNg_q2-oN7S2gVLzMom9uhTDcU7NJOP9x6LfXN5zbmZlVXj5C5Ewy2DN4/s800/2012+Resolution+Run+02.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #eeeeee;">Our whole group, only Kevin is missing in this shot</span></td></tr>
</tbody></table>
<div style="color: black; font-family: inherit;">
<br /></div>
<div style="color: black; font-family: inherit;">
<br /></div>
<div style="color: black; font-family: inherit;">
<div style="color: #666666;">
<span style="font-size: small;">The organizers are announcing a "big dangerous
slippery mud covered hill" on the course. After seeing the well maintained trail I take that warning with a grain of salt but having
"better safe than sorry" in mind I clip my Vibrams on my forearms just
in case and head to the start.</span></div>
<div style="color: #666666;">
<span style="font-size: small;"><br />
</span></div>
<div style="color: #666666;">
<span style="font-size: small;">There are not that many runners around. About 100 people altogether, half going for 5k and half for 10k. </span><span style="font-size: small;">The course is just 5k so the second group is running it twice.</span></div>
<div style="color: #666666;">
<span style="font-size: small;"> </span><span style="font-size: small;">Our
barefoot/minimalist team starts last. We have nowhere to rush. Everyone just wants to enjoy the run. I have
no plans to beat my 10k PR today. Although I feel really good and strong,
my left fibula spot above ankle has been acting up on some recent runs so I will only gun it if it behaves today.</span><br />
<span style="font-size: small;"><br /></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcdNyQkEQJ9OpUVoZdxiMf0mwaVYR0QS4f4pPEc3nOMKLndSWu1tuAVh8HxMe_6QZa1mAwqBDER_lOCEc79hr-C0WdyB9n3GvZOz5TPgzlILrW4o5nDODy_f7EcM0hPM13rWJvhr_5X-k/s1600/2012+Resolution+Run+03.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcdNyQkEQJ9OpUVoZdxiMf0mwaVYR0QS4f4pPEc3nOMKLndSWu1tuAVh8HxMe_6QZa1mAwqBDER_lOCEc79hr-C0WdyB9n3GvZOz5TPgzlILrW4o5nDODy_f7EcM0hPM13rWJvhr_5X-k/s800/2012+Resolution+Run+03.JPG" width="515" /></a></td></tr>
<tr style="color: #eeeeee;"><td class="tr-caption" style="text-align: center;">And off we go - Kevin with stroller, Jim, myself and Jen</td></tr>
</tbody></table>
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<br />
<div style="color: #666666;">
<span style="font-size: small;">After a quick warm up I feel like speeding up a little.
It takes me the whole 3 miles to completely relax and settle into
the right form. Sadly there is no dirt or gravel on the course. The </span><span style="font-size: small;">"big
dangerous slippery muddy covered hill" is a joke. There is however a good number of nicely sized puddles on the trail and I make sure I do not miss the joy of splashing through all of them. I realize my Vibrams
work just as weights on my arms so I throw them out when starting on my
second loop.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu8r5ArM8QAprTu7vAfzNtxyIylTwD3Q9wSiPRhlb_Whdw4xd1g4ZDf6jHh3rVU7WyhTrNe91LxUBIhJ4TR-0fo-YU78HZL9QS7e0M1wG4rkx11HBHu7j-mlb-6rNhk32QSwP20lUwcIM/s1600/2012+Resolution+Run+09.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu8r5ArM8QAprTu7vAfzNtxyIylTwD3Q9wSiPRhlb_Whdw4xd1g4ZDf6jHh3rVU7WyhTrNe91LxUBIhJ4TR-0fo-YU78HZL9QS7e0M1wG4rkx11HBHu7j-mlb-6rNhk32QSwP20lUwcIM/s800/2012+Resolution+Run+09.JPG" width="515" /></a></td></tr>
<tr style="color: #eeeeee;"><td class="tr-caption" style="text-align: center;">Throwing shoes out</td></tr>
</tbody></table>
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<br />
<div style="color: #666666;">
<span style="font-size: small;">The next three miles are
great. I feel fast and relaxed. Aiming for the puddles second time, having a blast. When sprinting to the Finish line, Lukas
is cheering me up in his Five Fingers anxious to run his Kid's race next.</span></div>
<div style="color: #666666;">
<span style="font-size: small;">49 minutes gone and feeling good !</span></div>
<div style="color: #666666;">
<span style="font-size: small;">Jen and Jim in Vibrams show up soon and Kevin gets a big applause finishing 5k pushing his stroller all the way to the finish at solid 9:42 pace.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm1SCq6_0RrWcVxKYH_UVkV8HBUDfpaCN-yr325Zj1_6DtW1AFtVy-WtuWxJE10ZW5-3WgZa2_KoM2zJVS95-gKJSAlL_zTjnDUk0e1SynM_6D3vNMPS6aQfSRXBwik8RFjDM6FydMxTA/s1600/2012+Resolution+Run+07.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm1SCq6_0RrWcVxKYH_UVkV8HBUDfpaCN-yr325Zj1_6DtW1AFtVy-WtuWxJE10ZW5-3WgZa2_KoM2zJVS95-gKJSAlL_zTjnDUk0e1SynM_6D3vNMPS6aQfSRXBwik8RFjDM6FydMxTA/s800/2012+Resolution+Run+07.jpg" width="350" /></a></td></tr>
<tr style="color: #eeeeee;"><td class="tr-caption" style="text-align: center;">At Mile 5</td></tr>
</tbody></table>
<br />
<span style="font-size: small;"><br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfUsDEVodXggGwJAnlFjroesb66RWhIBuRfNkh4_C1qU9Hpa8gfA9psgABBGdRaedq6_yec7ePvoaQ3tUkXJtm0l8YzLXL-zJrshcAskrApWi8kLIgAoocdANshKQBZKP228riKW93HRo/s1600/2012+Resolution+Run+08.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfUsDEVodXggGwJAnlFjroesb66RWhIBuRfNkh4_C1qU9Hpa8gfA9psgABBGdRaedq6_yec7ePvoaQ3tUkXJtm0l8YzLXL-zJrshcAskrApWi8kLIgAoocdANshKQBZKP228riKW93HRo/s800/2012+Resolution+Run+08.jpg" width="350" /></a></td></tr>
<tr style="color: #eeeeee;"><td class="tr-caption" style="text-align: center;">Joining Lukas at his 1k Kid's race</td></tr>
</tbody></table>
<br />
<br />
<div style="color: #666666;">
<span style="font-size: small;">Since there are almost no kids participating in the Kid's 1k, Lukas takes home the gold medal which he is pretty happy with.</span></div>
<div style="color: #666666;">
<span style="font-size: small;">The
rain starts at the perfect time, right when everyone is heading home. A
good lunch with a good company is in order, time to plan some more group
runs together.</span></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxRZCh8Zt-MHA_o5Vpxtp01nQYmCOE1TTw5lFtIT6HheJ5OfZITCZ2l2w3uyQWlrPlQhSgpIN2rNbuWP_dxEZYEVyiWa14j5K0LG4dzWjZ8U8zebbO3ih3hNKHdnzTtx6ndCYuWqqSKqs/s1600/2012+Resolution+Run+12_lr.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxRZCh8Zt-MHA_o5Vpxtp01nQYmCOE1TTw5lFtIT6HheJ5OfZITCZ2l2w3uyQWlrPlQhSgpIN2rNbuWP_dxEZYEVyiWa14j5K0LG4dzWjZ8U8zebbO3ih3hNKHdnzTtx6ndCYuWqqSKqs/s800/2012+Resolution+Run+12_lr.JPG" width="515" /></a></td></tr>
<tr style="color: #eeeeee;"><td class="tr-caption" style="text-align: center;">Jim, Kevin and Jen</td></tr>
</tbody></table>
<br />
<br />
<span style="color: #666666; font-size: small;">Barefoot Runners Society Oregon chapter is getting bigger and stronger !</span></div>
<div style="color: black; font-family: inherit;">
<br />
<br />
<div style="color: #cccccc;">
<span style="font-size: small;">Race stats:</span></div>
<span style="font-size: small;"> </span><br />
<div style="color: #666666;">
<span style="font-size: small;">Length: 10k</span></div>
</div>
<div style="color: #666666; font-family: inherit;">
<span style="font-size: small;">Time: <span id="ContentPlaceHolder1_TotalLabel" style="color: #eeeeee;">00:49:08</span></span></div>
<div style="color: #666666; font-family: inherit;">
<span style="font-size: small;"><span id="ContentPlaceHolder1_TotalLabel">Pace: </span><span id="ContentPlaceHolder1_PaceLabel" style="color: #eeeeee;">07:55</span><span id="ContentPlaceHolder1_TotalLabel"> </span></span> </div>
<div style="color: #666666; font-family: inherit;">
<span style="font-size: small;"><span id="ContentPlaceHolder1_OverallRankLabel">Placed: <span style="color: #eeeeee;">8 overall</span> (of 52), </span><span id="ContentPlaceHolder1_AgeGroupRankLabel"><span style="color: #eeeeee;">2 in my AG</span> (of 12)</span></span></div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com1tag:blogger.com,1999:blog-942556439155243880.post-80296598082242621612011-10-24T17:11:00.000-07:002012-01-05T11:09:41.328-08:00Run Like Hell! 10k<div style="color: #eeeeee;">
Run Like Hell! Portland</div>
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The last week in October. The days here in Pacific NW are already short, cold and rainy. It is the perfect time for a hellish race like Run Like Hell.<br />
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<span style="font-size: small;">Run Like Hell is a Halloween-themed race that sees participants dress
out in full costume for a run through Portland’s urban parks and
along its waterfront areas along the Willamette River. Run Like Hell
has become a Portland Fall tradition. </span>This year the theme of the race is zombies.</div>
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This race is very special to me. I ran it first a year ago and it was my very first race ever. And first one barefoot too. I was running in a Hawaiian man costume, it was raining and I had a blast.</div>
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<a href="http://paraganek.blogspot.com/2010/11/so-far-i-have-been-always-running-just.html" style="color: #f1c232;">Run Like Hell 2010</a> </div>
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Today it looks like it is going to be a bit chilly but nice sunny day. I feel good a ready for a strong run but this was not the case some two weeks ago. I pulled my calf muscle and it took me well over two weeks to get rid of it. On some recent runs my right calf has been still acting up and I am hoping today it is going to stay calm.</div>
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I pick the 10k distance again and my plan is to enjoy the run and - if the stars are right - beat my last year's time of 48:33 minutes. For a costume I need something
very light that allows bare feet. Since last year's Hawaiian man worked very well I choose to do a couple of alternations and improvements and go as a Hawaiian dancer this time.</div>
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And the best part at the end - I am not going to be a lone barefooter this year, Mike as a "zombie killer" is running too.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAOdOLt6IWkbcSp-oAcjg0Kv6DI3g6COgFsa5le7aBZQwsdQhNSzMf83wTimomqUpzWjLNJsURijMyqY__hygPsYD-PdBLgcHqc_Z_tQE_q117dpvFvVGbaXsdHS0LXo4Y-H452VARBDQ/s1600/Hula-Dance-animated.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAOdOLt6IWkbcSp-oAcjg0Kv6DI3g6COgFsa5le7aBZQwsdQhNSzMf83wTimomqUpzWjLNJsURijMyqY__hygPsYD-PdBLgcHqc_Z_tQE_q117dpvFvVGbaXsdHS0LXo4Y-H452VARBDQ/s320/Hula-Dance-animated.gif" width="263" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Warm-up hula dance before the race</td></tr>
</tbody></table>
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8 AM, 52 F.</div>
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20 minutes to start.</div>
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Waiting for the "zombie killer" to show up but he is nowhere to be seen.</div>
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10 minutes to start Mike calls me he is on his way. That's a good news I guess.</div>
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But I am getting cold fast. My grass skirt is not generating as much heat as I was hoping for.</div>
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Finally I hear the starting horn blasting from a distance so I start running towards the start line leaving Mike to his own destiny.</div>
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Really glad to be moving. The start line is a little chaotic but once the crowd gets moving, my feet are happy. I do not bother starting slow. I feel a strong urge to run like hell so I just go for it. The adrenaline works its magic, I feel great, really light and unbreakable.</div>
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Because of the "end of the pack" starting position I just keep passing runners the whole time which also adds some motivation. People around are cheering "Go Hawaiian!" and sun finally wakes up and starts to
shine.</div>
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As expected the grass skirt is ventilating very well which unfortunately is not the case of my heavy wig. Sweating heavily.</div>
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But finish is in sight. I save some energy for the last 300 feet of fast sprinting and it's over. So soon, I feel like running more.</div>
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I check the time and feel some accomplishment. 40 seconds faster than last year and what a blast !</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZuOKdNjk99WQpz_TDt9zKNSMhKvBes-DyiWFKxArxqvBgX7rx4P0DFBdAvtckCtudcOw9Do5Ol6rZUlOkCkExZqEtp1i8zKTJ4oscL8-KNbEQBkNDB6nzIxXkDnKU5-9h0HTZwiZTm-Y/s1600/Run+Like+Hell+2011+-+Dan+Finish+Cropped.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZuOKdNjk99WQpz_TDt9zKNSMhKvBes-DyiWFKxArxqvBgX7rx4P0DFBdAvtckCtudcOw9Do5Ol6rZUlOkCkExZqEtp1i8zKTJ4oscL8-KNbEQBkNDB6nzIxXkDnKU5-9h0HTZwiZTm-Y/s800/Run+Like+Hell+2011+-+Dan+Finish+Cropped.JPG" width="450" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finishing the race</td></tr>
</tbody></table>
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I am pretty sure Mike eventually made it to the start so I am waiting and cheering up the incoming zombies. And sure enough after a while there is a barefoot "zombie killer" with a happy face approaching the finish line.</div>
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We get together and head down to the post race refreshments at waterfront. Jen with her husband from the 5k division join us and we have much to celebrate with a couple of good beers.</div>
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It was a good day today. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg82qbnvgD1Tth_awCw2b6vuZINMBk-xwLmHg3A-7cn1rq_rn0kxMl_2a2zULSm0vct3qJR7Y_i-RE8LEngEbOv5m2Fha0BOqZlb_68rpfWVcx80NWkAshYN0mhaaNgrw5yAysRwXeDtKE/s1600/Run+Like+Hell+2011+-+Dan+02.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg82qbnvgD1Tth_awCw2b6vuZINMBk-xwLmHg3A-7cn1rq_rn0kxMl_2a2zULSm0vct3qJR7Y_i-RE8LEngEbOv5m2Fha0BOqZlb_68rpfWVcx80NWkAshYN0mhaaNgrw5yAysRwXeDtKE/s800/Run+Like+Hell+2011+-+Dan+02.JPG" width="288" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Myself after the race</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyE5VkPYAJtf2-MMWDwHIcxaFf6VS_7vV-fjFviuRCR-lxFiPp7fIk2nd8TeL6qSHswe2mfg7NQeD6WG26Ml89bFieccnp3iGDT05XaX0P2fPNb8DEQCHWCGDDebpJmKzzyoOdgL3vAf8/s1600/Run+Like+Hell+2011+-+Mike+01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyE5VkPYAJtf2-MMWDwHIcxaFf6VS_7vV-fjFviuRCR-lxFiPp7fIk2nd8TeL6qSHswe2mfg7NQeD6WG26Ml89bFieccnp3iGDT05XaX0P2fPNb8DEQCHWCGDDebpJmKzzyoOdgL3vAf8/s800/Run+Like+Hell+2011+-+Mike+01.jpg" width="450" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mike the "zombie killer"</td></tr>
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Race stats:</div>
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Length: 10k</div>
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Time: 00:47:51 (Pace 07:42)</div>
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Placed: 15th (from 65) in my AG<br />
137 (from 1424) overall </div>
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Race course</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV8Fvb9xpWOv9NBxJ5PpHwr2A3OoPz0tE8AXOr5DU3hmyM20v1j-0CD5AWhkHPo8mM_eGLMWxTbC1IJ1pnKIAhT2PXva7bfRmEhhtd6CeQJ4k4ge4wGAGDTqykd8NhJ7IhuNAslqvaN3Q/s1600/Run+Like+Hell+2011+Route+01.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV8Fvb9xpWOv9NBxJ5PpHwr2A3OoPz0tE8AXOr5DU3hmyM20v1j-0CD5AWhkHPo8mM_eGLMWxTbC1IJ1pnKIAhT2PXva7bfRmEhhtd6CeQJ4k4ge4wGAGDTqykd8NhJ7IhuNAslqvaN3Q/s800/Run+Like+Hell+2011+Route+01.jpg" width="515" /></a></div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com2tag:blogger.com,1999:blog-942556439155243880.post-52901770532200272292011-09-05T21:56:00.000-07:002011-10-17T16:19:11.559-07:00Wildwood Trail Trial 10k race<br />
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Monday Labor Day.</div>
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8:00 AM</div>
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I arrive to Josh's house filled with the usual pre-race excitement.</div>
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He is already stepping outside barefoot and more than ready to taste the trail today. While waiting for our last comrade he offers me a shot of his special Chia seeds cocktail. This is the first time I am trying it and it tastes quite good.</div>
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Mike arrives so the team is ready and off we go.<br />
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We park the car near the finish line and start waiting in a long line for a shuttle to move us uphill to the starting point. It is still cold. Mike pulls up a thermos with a hot tea. It feels good.</div>
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We catch a couple of curious looks at our bare feet from a group of runners waiting in front of us.</div>
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One gets the courage: <span style="color: #eeeeee;">“You guys know what the trail looks like
right ?”</span></div>
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- - -<br />
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The Wildwood Trail again.<br />
Oh yes.<br />
We know it more that one would think.</div>
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In the past month I ran 48 miles on it and I feel really good today. It is going to be mostly downhill so we should be flying ! Spirits are high.</div>
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<span style="font-size: small;">The organizer - Oregon Road Runners Club - picked a great course:</span></div>
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<span style="font-size: small;">"...packed earth trail with many turns. Mostly good surface but with some rocks, roots, and occasional slugs. A 650’ elevation loss in the first 5.7 miles and a 200’ climb in the last</span> half mile. Participants start in 1 to 2 minute intervals, from 8:30 to 11:30 am, in heats of 4 or fewer."</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUvfRfBkOmz1qjvIPqT4MtY9pIMmOtm2Jw4iXjPlyiO-pimpAXiO-b5cEQpIEPIXFLa62GM-LCC9DuqOvxQKNgczaQ3g25lhd6LZaPMoaFtxYqj2Ea3EcUDq8jo72MgmpRMTxlpAlXdAM/s1600/Balch+creek+pano+02_lr.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUvfRfBkOmz1qjvIPqT4MtY9pIMmOtm2Jw4iXjPlyiO-pimpAXiO-b5cEQpIEPIXFLa62GM-LCC9DuqOvxQKNgczaQ3g25lhd6LZaPMoaFtxYqj2Ea3EcUDq8jo72MgmpRMTxlpAlXdAM/s800/Balch+creek+pano+02_lr.JPG" width="515" /></a></div>
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9:30 AM</div>
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A beautiful morning forest with sun peaking through the dense canopy. The air is fresh and warming up. Four of us line up on narrow fire lane road.</div>
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<br />
Josh starts with a wild shout. Him and
Mike take no time to warm up and start rolling down the hill right away. I stay behind but not for
long. After 4 curves I catch up with Mike and we run and chat together for a while.<br />
Josh is nowhere to be seen which is not unexpected. I decide to go after him. I know how fast he is but it is worth trying.</div>
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Soon I start passing some runners
from the earlier starting waves.</div>
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I feel fast but comfortable and
relaxed. The perfect form. The perfect day. Heel pain from the last week is gone.</div>
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I reach the lowest point of the course
all alone and start running along a creek.</div>
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The trail changes to a
rocky more technical section.</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhusGrKNPAjI6n3hw4zPgWLv-AV3u817tJuSFvrHwUbq_AmCUO__4w6Tb1hhj_CmNU7-0cJUrkrPWiSKM6rwKh26dJd_u-45xMM5rvb3Rua-LDxlHE02IjTr1CsFFdKfX385ZqXAI4Nfzw/s1600/Balch+creek+03_lr.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhusGrKNPAjI6n3hw4zPgWLv-AV3u817tJuSFvrHwUbq_AmCUO__4w6Tb1hhj_CmNU7-0cJUrkrPWiSKM6rwKh26dJd_u-45xMM5rvb3Rua-LDxlHE02IjTr1CsFFdKfX385ZqXAI4Nfzw/s800/Balch+creek+03_lr.JPG" width="515" /></a></div>
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I am slowly giving up on the idea of actually seeing Josh's back again at the race today. </div>
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Soon enough I register a runner behind
approaching with a steady pace. It is only a half a mile to the finish
line but all uphill now. 200' vertical climb zig zagging a steep
stream bank.</div>
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"No way he is going to pass me
here on the way up." <span style="color: #999999;">No idea where that is coming from.</span></div>
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I start pushing more. Passing runners in front who just started walking up. My lungs are on fire and I am rapidly losing power in my legs but still keeping the distance between us.</div>
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Last curve and the finish line. I have no energy left for sprinting so I finish nice and relaxed with a feeling of pure enjoyment after a great race.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGCEDQOU4UUbUyq6ZBhaqBI_xTgba0JPbRNhPaq7QmXnl55GSXarAaUrJ3y2SMu0YEasacch6cQpTU3pFjVk_63ct-LsGIzjR8D2arPD8vJG-5QuuXGRUq6k6YkElBXARiJHfDkJt-Xc4/s1600/Dan_Trail_Trial_10k_03.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGCEDQOU4UUbUyq6ZBhaqBI_xTgba0JPbRNhPaq7QmXnl55GSXarAaUrJ3y2SMu0YEasacch6cQpTU3pFjVk_63ct-LsGIzjR8D2arPD8vJG-5QuuXGRUq6k6YkElBXARiJHfDkJt-Xc4/s800/Dan_Trail_Trial_10k_03.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me finishing</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixqvyfpei9zzPPTyGVFvPqgFejEkjKfIifRL6STyCmRCPdd-8GxiswDIWp4cgDVNWtpLUXOtZPCW4C6egwWx_OEE1VqoIzTWhXeg3IQBkvGUgGWvpdaLy5iLXHLOHQPYWfo3vKHus7BD0/s1600/Josh_Trail_Trial_10k_03.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixqvyfpei9zzPPTyGVFvPqgFejEkjKfIifRL6STyCmRCPdd-8GxiswDIWp4cgDVNWtpLUXOtZPCW4C6egwWx_OEE1VqoIzTWhXeg3IQBkvGUgGWvpdaLy5iLXHLOHQPYWfo3vKHus7BD0/s600/Josh_Trail_Trial_10k_03.JPG" width="366" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Josh finishing</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUWSxtIJtvsEYpFUQeOSYj2kX0z5u4YT3_XZY_xWCaTsa6gDNyCmqIXc96GIf0OqzLPKmVWhFofo_h-D8UFS_16rGH91r6I5SeQp19rSkmOBkHOHI5wp0PoMRpCDQkw6lpAIvneL8ga7Y/s1600/Mike_Trail_Trial_10k_01.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUWSxtIJtvsEYpFUQeOSYj2kX0z5u4YT3_XZY_xWCaTsa6gDNyCmqIXc96GIf0OqzLPKmVWhFofo_h-D8UFS_16rGH91r6I5SeQp19rSkmOBkHOHI5wp0PoMRpCDQkw6lpAIvneL8ga7Y/s600/Mike_Trail_Trial_10k_01.jpg" width="366" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mike finishing</td></tr>
</tbody></table>
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Race stats:<br />
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Length: 10k</div>
<div style="color: #999999;">
Elevation change: 650’ elevation loss and a 200’ climb</div>
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Time: 00:47:48 (Pace 07:43)</div>
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Placed: 35 (from 260) overall and 5th (from 44) in my AG</div>
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Race course</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfNuqR4QdMOM_qQTpVBKgsGMrgKwVd1VVo8WHD-Wqt0SUnVMr7zjGJEq72SUu4N91-xIr5thBJCdw8OHDdZdJkkuifzW4_BbdqeC3VzbPDOHAt17wvqJs0F1fBICZk-G6S3UFBNxmdeb0/s1600/Wildwood+Trail+Trial+Ortho+01.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfNuqR4QdMOM_qQTpVBKgsGMrgKwVd1VVo8WHD-Wqt0SUnVMr7zjGJEq72SUu4N91-xIr5thBJCdw8OHDdZdJkkuifzW4_BbdqeC3VzbPDOHAt17wvqJs0F1fBICZk-G6S3UFBNxmdeb0/s800/Wildwood+Trail+Trial+Ortho+01.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wildwood Trail Trial Ortho</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc-AvEf8L-CGgEfD2Y0H3_9opHdkywqHWc27xMCOYkbNXM02bSJWueeithlmG2ipuT1cw3zwOcbpvLEunKk_37WFm2oS0pazjLRYe6a27_jpw11BBiPzm8qJBONjRRc336SwycPlPFWmU/s1600/Wildwood+Trail+Trial+Ortho+02.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc-AvEf8L-CGgEfD2Y0H3_9opHdkywqHWc27xMCOYkbNXM02bSJWueeithlmG2ipuT1cw3zwOcbpvLEunKk_37WFm2oS0pazjLRYe6a27_jpw11BBiPzm8qJBONjRRc336SwycPlPFWmU/s800/Wildwood+Trail+Trial+Ortho+02.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wildwood Trail Trial Aerial View</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1WEfEy8qlLNHxCDdbhsCeWgeHqz6RkpFLQ05p8KXCJQohcFUNPDImjvPR5BVzoLgqqxPZ0tIlGFQr3uYBUsjSr09gqcD_nto0wlL_JC04JDGmAoUqLHO63VGzJZdJ2kEL4OJIG0gNW3Y/s1600/Wildwood+Trail+Trial+Profile.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1WEfEy8qlLNHxCDdbhsCeWgeHqz6RkpFLQ05p8KXCJQohcFUNPDImjvPR5BVzoLgqqxPZ0tIlGFQr3uYBUsjSr09gqcD_nto0wlL_JC04JDGmAoUqLHO63VGzJZdJ2kEL4OJIG0gNW3Y/s800/Wildwood+Trail+Trial+Profile.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wildwood Trail Trial Profile</td></tr>
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</div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com23460 NW Forest Ln, Portland, OR 97229, USA45.548377965259782 -122.7449226379394545.542817965259779 -122.75479313793946 45.553937965259784 -122.73505213793945tag:blogger.com,1999:blog-942556439155243880.post-80395734621565987882011-08-06T18:13:00.000-07:002011-08-22T14:46:13.311-07:00Stride analysis video<div style="color: #999999;">When camping in Gifford Pinchot National Forest (WA) I run 6 miles out and back on an old chip seal forest road.</div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUVLzFi970gAp5x9OUUrOZEpQ_sT7knIqsRwt1fW0EN0HMhIQktmHkpg4BDKTTrEy4JR3PQQOQehWRgTtnLUPVaDGbbYfFiyP7tp41wIqaC8Ootw7Hj-Gjtg9uxGKukHio0PPA4-C7n_E/s1600/Lewis+River+run+Chip+Seal+01.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYQpGI4rqoZ2d-on-bql-FIBBhpNQL6Qcy5lsDQCw3PM7gOpZobNyMQnTYYFvNzD9NJ7kwfG_7uGAdcojfl63m4liYwVTCYO-lxtZHrpyGjhob08hFd4PemsLNXyTS2Ydxsg5iP_XfSA/s1600/Lewis+River+run+Chip+Seal+01_515.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rough chip seal</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkZ5_D7YhXOTnNHOyXXbRXdUYEwjL-9OLRp0htfWqgdYKk4agWypuMX7Sgwc8K9_UvhLq1dCFjtbBpbySzQZPLwPdxUDwZLHPBiXLVSmU35MKQvIsrkQvNERaor2hkNGBMjuaeWSuzgv4/s1600/Lewis+River+run+map.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSKWrUHMUq5r5EWYCEdMY4EhravCCZe0U0wuWxqKXPKsXWhacmifSIGxpO8v4LihDI9tXLG3hrX6n-839mnHz0V1POmSDHS267TqUP6Ugy67jdrhh8AwgClWOEdPLcb6O1eDWYs1PPocs/s515/Lewis+River+run+map_515.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running at the base of Mt. Adams</td></tr>
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<div style="color: #999999;">The surface is quite rough and it slows me down a little. I climb 400 feet up, turn back and I quickly find out running on chip seal is worse downhill.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">After the run I shoot some footage of my current form.</div><br />
<div class="separator" style="clear: both; text-align: center;"><object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/A_NlID-m1dI/0.jpg" height="266" width="320"><param name="movie" value="http://www.youtube.com/v/A_NlID-m1dI?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/A_NlID-m1dI?f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash"></embed></object></div><br />
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<div style="color: #999999;">After analyzing it later I find out my<span data-jsid="text"> right foot turns outwards far more than the left and the recovery pull from the floor i<span class="text_exposed_show">s much higher on one side than the other. Clearly something is out of balance.</span></span></div><span data-jsid="text"><span class="text_exposed_show"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5z2srHzYBiuMgWX5b-Rogm8OTKDNFszQY4oilx3QQFDu9rt9OWZ11FQyA0iJGUchzKeqokep3L4FVo27SckLFXqRobqmsUTq3OGLxmKHulTcOgSKiF_JTL8vEtup3t0we8R8hqEItR3k/s1600/Lewis+River+Running+Dan+11.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5z2srHzYBiuMgWX5b-Rogm8OTKDNFszQY4oilx3QQFDu9rt9OWZ11FQyA0iJGUchzKeqokep3L4FVo27SckLFXqRobqmsUTq3OGLxmKHulTcOgSKiF_JTL8vEtup3t0we8R8hqEItR3k/s515/Lewis+River+Running+Dan+11.jpg" width="515" /></a></td></tr>
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<span data-jsid="text"><span class="text_exposed_show"><br />
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<div style="color: #999999;"><span data-jsid="text"><span class="text_exposed_show">My feet are sore half a day after the run but I feel the soles getting stronger. It will only get better next time.</span></span></div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com8tag:blogger.com,1999:blog-942556439155243880.post-16107412022038991592011-07-30T08:00:00.000-07:002011-08-04T11:25:40.960-07:00Wildwood trail Half marathon<div style="color: #999999;"><i>It is the evening before the race. I am with my family and we drive to a small cabin in the mountains. Before I go to bed I remember to get up early tomorrow for the race.</i></div><div style="color: #999999;"><i>In the morning I leave the cabin and start walking over some hills to the car. Snow appears. More and more snow around me on the ground. I start worrying. When I get to the car it is buried half way under the snow. There is a couple of feet of snow on the mountain road. I start panicking. There is no way I can get to the race in the next half an hour left to the start.</i></div><div style="color: #999999;">- - - </div><div style="color: #999999;">I open my eyes. Check the clock. 5:30 AM. Big relief.</div><div style="color: #999999;">Just a bad dream.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">Yes, I am really excited about this race so it is probably I can hardly sleep. It is my very first Half Marathon and it is on a Trail. On a trail I know very well. My favorite trail.</div><div style="color: #999999;"><br />
I feel really good today. Well rested and strong. My last training run was just two days ago on the same trail, I did 6 miles and felt pretty comfortable going more. </div><div style="color: #999999;"><br />
There is only one thing that worries me a little. For the past 4 weeks there has been a sensitive spot on my lower left fibula. Just above the ankle. I can run with it, there is no pain. It only hurts when I push directly on it. I have no idea what it is but if it does not get worse after today's run I guess I will just forget about it.<br />
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<div style="color: #eeeeee;">6:30 AM</div></div><div style="color: #999999;">I have a banana as a main course and for an appetizer I pick a granola bar with Chia seeds and leave the quiet house with my wife and son still sleeping.</div><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoQkk9jGReMyfsa9OQfW3gLQElRAXS8NHpiwIZcTugnVTRqrBkmsWgoiNpB8sfqEViM5JcFKnvG6pIhUUCEZ1dSIKNzVRUPdYEK9YcK3q_QVEtgVr5aVvlC0NTL9JX8CZx39sOKn1B6fc/s1600/Wildwood+half+After+Race02.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoQkk9jGReMyfsa9OQfW3gLQElRAXS8NHpiwIZcTugnVTRqrBkmsWgoiNpB8sfqEViM5JcFKnvG6pIhUUCEZ1dSIKNzVRUPdYEK9YcK3q_QVEtgVr5aVvlC0NTL9JX8CZx39sOKn1B6fc/s1600/Wildwood+half+After+Race02.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Excited before the race</td></tr>
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<div style="color: #999999;">I meet my friend Travis at the park where the race starts. He is running the 10k route today.</div><div style="color: #999999;">The two of us are the only barefoot runners here.</div><div style="color: #999999;">"<i>You are going to win the half marathon barefoot division today</i>" he is joking.</div><div style="color: #999999;">As if there were such a thing :-D</div><div style="color: #999999;"><br />
The little Macleay park is packed. There are about 360 runners, 170 for the half, 80 doing the full marathon and the rest for the 10k. Everyone stretching, tuning MP3 players, filling water bottles and camel bags.<br />
I have decided to run this one very light so I am taking nothing with me. No water, no food, no emergency shoes.<br />
<br />
<span style="color: #eeeeee;">8 AM</span> <br />
I start somewhere towards the end of a huge pack of runners in no hurry.</div><div style="color: #999999;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg70Ep2PjxL6qDIB2rpGg0d5xIw2tyfVzEVupZhDPUyOk7K0_ay-X-clC9mxXbZXTwOrVANrswTt8vOYCTjGxwq-YvUYrPh7jUPgMnMxVvzeQSIhWkCgI4M74XjosZMapTX7R2IMC152k8/s1600/Wildwood+half+Start+01_lr.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg70Ep2PjxL6qDIB2rpGg0d5xIw2tyfVzEVupZhDPUyOk7K0_ay-X-clC9mxXbZXTwOrVANrswTt8vOYCTjGxwq-YvUYrPh7jUPgMnMxVvzeQSIhWkCgI4M74XjosZMapTX7R2IMC152k8/s640/Wildwood+half+Start+01_lr.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Full and half marathon runners start together</td></tr>
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<div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 1</b></span></div><div style="color: #999999; margin-bottom: 0in;">Familiar rocky trail along Balch creek.</div><div style="color: #999999; margin-bottom: 0in;">The group is still dense and the pace is slow. Warming up.</div><div style="color: #999999; margin-bottom: 0in;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWgw8FcYDhQpebbZ0tQlgppzw8JkwVIrkukGEhiuxR24mFbQl4vRclpAiDyjcqHwtlqcUsT8ITe1BtUDuDjTqfX50KDFuqEaakyNgnUyZtLDl9g2nr9TYgnLV7yGxOyDOABQiQ-64TpI/s1600/Balch+creek+02_lr.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWgw8FcYDhQpebbZ0tQlgppzw8JkwVIrkukGEhiuxR24mFbQl4vRclpAiDyjcqHwtlqcUsT8ITe1BtUDuDjTqfX50KDFuqEaakyNgnUyZtLDl9g2nr9TYgnLV7yGxOyDOABQiQ-64TpI/s640/Balch+creek+02_lr.JPG" width="492" /></a></td></tr>
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</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 2</b></span></div><div style="color: #999999; margin-bottom: 0in;">First climb up. Most runners in front of me slow down. I can finally start passing and move forward.<br />
I can feel my spot on the left fibula but there is no pain. </div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 3</b></span></div><div style="color: #999999; margin-bottom: 0in;">Steeper and longer uphill. My strong point. I feel like my feet are on springs. I pass a bunch of runners.</div><div style="color: #999999; margin-bottom: 0in;"><br />
<div style="color: #eeeeee;"><span style="font-size: large;"><b>Mile 4</b></span></div></div><div style="color: #999999; margin-bottom: 0in;">Still climbing but more gently on rolling terrain. Running alone for a while, then I catch up with a small group of four runners and stick to them. The discomfort on my fibula is gone. I feel relaxed and in a great shape.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrGBC2MoQMXW_HibFCjWIShub_d9J4-fD8P8Pqo5YTW8kXGrV4lm4EXpLFJslAbhq6kd0Vy9mCAIyOINipCZVUHktH43-XpGtKKrjAQ46cpCck0-DrIRWkHcxkfN9unybfNV4T76jtSyY/s1600/Wildwood+trail+02.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrGBC2MoQMXW_HibFCjWIShub_d9J4-fD8P8Pqo5YTW8kXGrV4lm4EXpLFJslAbhq6kd0Vy9mCAIyOINipCZVUHktH43-XpGtKKrjAQ46cpCck0-DrIRWkHcxkfN9unybfNV4T76jtSyY/s1600/Wildwood+trail+02.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running at mile 4</td></tr>
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</div><div style="color: #999999; margin-bottom: 0in;"><br />
<div style="color: #eeeeee;"><span style="font-size: large;"><b>Mile 5</b></span></div></div><div style="color: #999999; margin-bottom: 0in;">Still at the tail of the group. The trail changes to a wider firelane forest road. When uphill I pass all four runners and take the lead.<br />
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</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 6</b></span></div><div style="color: #999999; margin-bottom: 0in;">Aid station and the turn around. I only grab a cup of water and keep running. The uphill part is behind us. Now it is only going to be downhill.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUkxz92948XUsdCb-oFQ5sFzHXU2lgysli9yjVJVrSiuu-ZIzTkvQA1iO3Ivu1ol9rQ0B8B7A11UpCGCJhNG9s9FHHZ5-mf5avh7AwOp41GkERTbV3inArDUEOAVXid03A_Mvl4Di8TuQ/s1600/Forest+park+Firelane+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUkxz92948XUsdCb-oFQ5sFzHXU2lgysli9yjVJVrSiuu-ZIzTkvQA1iO3Ivu1ol9rQ0B8B7A11UpCGCJhNG9s9FHHZ5-mf5avh7AwOp41GkERTbV3inArDUEOAVXid03A_Mvl4Di8TuQ/s1600/Forest+park+Firelane+1.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running on Firelane road</td></tr>
</tbody></table></div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 7</b></span></div><div style="color: #999999; margin-bottom: 0in;">I am being closely followed by one guy from the previous group. I am trying to shake him off but he is still glued to me. I am running really fast right now. Reaching my limit.</div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 8</b></span></div><div style="color: #999999; margin-bottom: 0in;">It is just two of us running fast down through the forest. I am running completely silent with high cadence but I keep hearing the slow slapping from behind. Slap, slap, slap...</div><div style="color: #999999; margin-bottom: 0in;">I sure feel sorry for his knees.</div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 9</b></span></div><div style="color: #999999; margin-bottom: 0in;">We catch up with a group of two girls and stay behind for a while. Slower pace refreshes my energy so I accelerate again and shoot forward.</div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 10</b></span></div><div style="color: #999999; margin-bottom: 0in;">My legs start feeling heavy. I am running too fast. I concentrate on the form trying to relax with bent knees even more.</div><div style="color: #999999; margin-bottom: 0in;"><div style="font-family: inherit;">I think about what<span style="font-size: small;"> Jason Robillard says in his Barefoot running book:</span></div><div style="font-family: inherit;"><span style="font-size: small;"> <i>"A necklace around your neck should not bounce up and down when running barefoot."</i></span></div></div><div style="color: #999999; margin-bottom: 0in;">It is helping. I slow down a little. The guy from behind finally passes me. </div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 11</b></span></div><div style="color: #999999; margin-bottom: 0in;">I am running alone again. Long and fast downhill. Some 5 weeks ago running a training 12 miler my knees started to lock up right at this spot to the point I had to stop and walk for a short time. Since then I have learned a lot about running downhills. I am flying down this time. </div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 12</b></span></div><div style="color: #999999; margin-bottom: 0in;">Back down on the rocky Balch creek trail. Two girls close in from behind.</div><div style="color: #999999; margin-bottom: 0in;">“<i>How can you handle all these rocks ? Your feet are probably used to it.</i>” the closer one starts a conversation.</div><div style="color: #999999; margin-bottom: 0in;">I convince her it is not as bad as it looks. They both pass me some 500 feet before the finish. I stay right behind them. The end is not yet.</div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #eeeeee; margin-bottom: 0in;"><span style="font-size: large;"><b>Mile 13</b></span></div><div style="color: #999999; margin-bottom: 0in;">Last 150 feet to the finish line. The trail changes to a nice paved path through the park. Now or never.</div><div style="color: #999999; margin-bottom: 0in;">I start sprinting. A surge of energy. For a second all three of us running next to each other. I do not feel my feet touching the ground anymore. I feel like flying. Then I see no one next to me and hit the finish line at exactly 1 hour 57 minutes. Adrenaline rush. High, intoxicating feeling.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCIEDnkrOFWvYqT4dUMHeOsMmEorc7P2IGYKNIRQrbmIk2CV2bXYotxsV2De4S9BYAjUWm2yu0c9wciKoqaF6g9bjjFiv4f4tsCDHDfxlsO6vB4nMGOL0Y0i02Dwfv438sJKKoa2kvN8M/s1600/Wildwood+half+Finish+02.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCIEDnkrOFWvYqT4dUMHeOsMmEorc7P2IGYKNIRQrbmIk2CV2bXYotxsV2De4S9BYAjUWm2yu0c9wciKoqaF6g9bjjFiv4f4tsCDHDfxlsO6vB4nMGOL0Y0i02Dwfv438sJKKoa2kvN8M/s1600/Wildwood+half+Finish+02.JPG" width="300" /></a></td></tr>
</tbody></table></div><div style="color: #999999; margin-bottom: 0in;"><br />
When I check later my Garmin reports 4:50 pace for the last 150 feet.<br />
<br />
I grab some water and start walking. Calves are quickly becoming really tight. Almost to the point of cramping. I roll them out on a water bottle and go get some more goodies from the tent. <br />
<br />
<div style="color: #eeeeee;"><br />
<br />
Summary:</div><br />
Awesome race.<br />
The discomfort on my left fibula is gone.<br />
Feet all in one piece, no scrapes, no cuts. The front pads are quite tender but amazingly that tenderness goes away in the next two hours.<br />
Just 5 sticky spots from smashed slugs. Sorry guys.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3txGLFJX_kiRZ3ASFlYRJLUHnLJwbDIlMPWVWDB-pEX2Uqx31-OK3cPX2XCdc4m9Rf1ADzHlh0IaFoJ49XJx0XdqP7TpI7H9AojI9M50Gd1kKjyPaltJ11rO7aShWf9En_03ttfShERI/s1600/Wildwood+half+After+Race01_lr.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3txGLFJX_kiRZ3ASFlYRJLUHnLJwbDIlMPWVWDB-pEX2Uqx31-OK3cPX2XCdc4m9Rf1ADzHlh0IaFoJ49XJx0XdqP7TpI7H9AojI9M50Gd1kKjyPaltJ11rO7aShWf9En_03ttfShERI/s1600/Wildwood+half+After+Race01_lr.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Happy after the race (the brown on the feet is not tan but dust from the trail)</td></tr>
</tbody></table><br />
<br />
<div style="color: #eeeeee;">Race stats:</div><br />
<div style="color: #999999;">Length: 13.1 miles</div><div style="color: #999999;">Elevation change: 925 ft. </div><div style="color: #999999;">Time: <span style="color: #eeeeee;">1:57:33</span> (Pace 08:31)</div><div style="color: #999999;">Placed: 20th from 170 overall </div></div><div style="color: #999999; margin-bottom: 0in;"><br />
</div><div style="color: #999999; margin-bottom: 0in;"></div><div style="color: #eeeeee;">Race course</div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz0XT7Jsrk3CZcIVDWXOPfC6PFsR9IbfpbFFh0ycyVxiG2AtRoxwVyriZqrauL_KytxQwhT5O_O9pHMvQmNDhTKjO65trE3bmD_GHDVPDdoEgCBRDo4exFaPCoIPWEKslNtbeeWMjd8to/s1600/Wildwood+half+Ortho+01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz0XT7Jsrk3CZcIVDWXOPfC6PFsR9IbfpbFFh0ycyVxiG2AtRoxwVyriZqrauL_KytxQwhT5O_O9pHMvQmNDhTKjO65trE3bmD_GHDVPDdoEgCBRDo4exFaPCoIPWEKslNtbeeWMjd8to/s1600/Wildwood+half+Ortho+01.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Aerial map</td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi56Ke9ZeIQDB8uWMSoy7dV5S8QzAsq_fcJ2KLw9I5nQghysLOm8rtEKgTwpiPT6a4baoUAoHmdxyH3fHDdlo0kl8m53-7MSjBddAo419aVQ-fGd9E2BHTpxvyR7OwRU5mBDug_BZ84Z0M/s1600/Wildwood+half+Ortho+04.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi56Ke9ZeIQDB8uWMSoy7dV5S8QzAsq_fcJ2KLw9I5nQghysLOm8rtEKgTwpiPT6a4baoUAoHmdxyH3fHDdlo0kl8m53-7MSjBddAo419aVQ-fGd9E2BHTpxvyR7OwRU5mBDug_BZ84Z0M/s1600/Wildwood+half+Ortho+04.JPG" width="515" /></a></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGZLKt0nz3A9S0_-e-oy1sMe57egfn958kpAAS2STE0WKqizYWaieYmkJdM4uKiA54AADAkIYLHQuHE_39pJzEQS8ckxehhqztFGW9CkBLs7KOmJ8ORrK9MWI_Fq2XV7rStqP_MiYNNxM/s1600/Wildwood+half+Profile+Garmin.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGZLKt0nz3A9S0_-e-oy1sMe57egfn958kpAAS2STE0WKqizYWaieYmkJdM4uKiA54AADAkIYLHQuHE_39pJzEQS8ckxehhqztFGW9CkBLs7KOmJ8ORrK9MWI_Fq2XV7rStqP_MiYNNxM/s1600/Wildwood+half+Profile+Garmin.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Course profile</td></tr>
</tbody></table>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com6tag:blogger.com,1999:blog-942556439155243880.post-71064040833772786042011-06-25T11:02:00.000-07:002011-08-18T16:56:03.665-07:00Race for the Animals 10k trail run<div style="color: #999999;">It is a gorgeous Saturday morning.<br />
The sun is up but the air in Lower MacLeay Park is still cool and fresh from the last night as I arrive to the starting point filled with the usual pre-race excitement and expectations.<b><br />
</b></div><div style="color: #999999;"><br />
The Race for the Animals is a 5k/10k event which takes place in Forest Park and the course is mainly on the beautiful Wildwood Trail. Today the trail is all dry and not muddy as most of the year here in Pacific Northwest.That promises a perfect run today.</div><div style="color: #999999;"><br />
I am really happy to know I am not going to be the only barefoot runner here. Our Barefoot Runners Society Oregon Chapter really represents today.</div><div style="color: #999999;"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdWiqeO5-zNCAeKp_rzcWhIE5Pe61CtolZdy53q_spdy9L-6JEuhymM3-vFRJj-WwTpZXz9Lf_bGoTnVvGiy91On9rZGmeBJBlPkDMNGwyVID4PkFjeL4Ehw6u1AWbe0FU8_RIh2pFfZc/s1600/Race+for+the+Animals+-+Group01_lr.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdWiqeO5-zNCAeKp_rzcWhIE5Pe61CtolZdy53q_spdy9L-6JEuhymM3-vFRJj-WwTpZXz9Lf_bGoTnVvGiy91On9rZGmeBJBlPkDMNGwyVID4PkFjeL4Ehw6u1AWbe0FU8_RIh2pFfZc/s640/Race+for+the+Animals+-+Group01_lr.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Josh, Jasmine, Suzanne, Mike, myself and Martin (down)</td></tr>
</tbody></table><div style="color: #999999;"><br />
</div><div style="color: #999999;"><br />
</div><div style="color: #999999;"></div><div style="color: #999999;">I know the course well. I have run it multiple times (it is actually one of my training runs) so I know almost every pointy stone on the trail. This gives me a real confidence so I am not taking any emergency shoes with me. I am pretty sure I can finish easily and my only goal for today is not getting injured on the sharp rocks, have fun as always and stay under 1 hour.</div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMeFRiawTwlhiL_AcS0lw308KOcc9UUNkW-Ns5egH_TCmKibCC9uKF8V2Sif4PR5hOz8f26yRgW9DWir-oXKQPDz4-RJvta4PGHoGQdxFgMXvnimlWSm3r1eDPn2Wb_7ly2tKhO3ZqaBc/s1600/Balch+creek+pano+01_lr.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMeFRiawTwlhiL_AcS0lw308KOcc9UUNkW-Ns5egH_TCmKibCC9uKF8V2Sif4PR5hOz8f26yRgW9DWir-oXKQPDz4-RJvta4PGHoGQdxFgMXvnimlWSm3r1eDPn2Wb_7ly2tKhO3ZqaBc/s640/Balch+creek+pano+01_lr.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">First part of the course follows the beautiful Balch creek</td></tr>
</tbody></table><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBAXOEzwTtUEVUXIlCMV6xKuDiVvhs-nKbidgvkIE34VzXRzT3gHF4DAbb3lOf-Qy8xTVB7i-tz8fyXCLnzpfq24pA8ClW-Vbuf8ap5b_tKqmZA3tDT5JmaPnlJtJOmHBZbv2zqu1i1SU/s1600/Race+for+the+Animals+-+Daniel01_lr.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBAXOEzwTtUEVUXIlCMV6xKuDiVvhs-nKbidgvkIE34VzXRzT3gHF4DAbb3lOf-Qy8xTVB7i-tz8fyXCLnzpfq24pA8ClW-Vbuf8ap5b_tKqmZA3tDT5JmaPnlJtJOmHBZbv2zqu1i1SU/s640/Race+for+the+Animals+-+Daniel01_lr.jpg" width="350" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me at the start</td></tr>
</tbody></table><div style="color: #999999;"><br />
</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">The first half a mile is on a rocky trail along the charming Balch creek. The runners pack is dense and it is hard to slip further ahead. I start passing runners anywhere I can find a wider spot and soon I end up at a tail of a small group running at my pace.</div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWatWCZPY-JYMBV4bJXYZ64JuDM-2Zxfc-fAdgfvQISri1iz__fXj1rBHDhMPuvVFVxzE4VBRW7M51gDnL-A8hegl0D2KUo2sO23z7YQC_bT1Mtwzw6-v6sd38DGuaDe2I7jVUoG6LsOM/s1600/Balch+creek+01_lr.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWatWCZPY-JYMBV4bJXYZ64JuDM-2Zxfc-fAdgfvQISri1iz__fXj1rBHDhMPuvVFVxzE4VBRW7M51gDnL-A8hegl0D2KUo2sO23z7YQC_bT1Mtwzw6-v6sd38DGuaDe2I7jVUoG6LsOM/s1600/Balch+creek+01_lr.jpg" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rocky section along the creek</td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWgw8FcYDhQpebbZ0tQlgppzw8JkwVIrkukGEhiuxR24mFbQl4vRclpAiDyjcqHwtlqcUsT8ITe1BtUDuDjTqfX50KDFuqEaakyNgnUyZtLDl9g2nr9TYgnLV7yGxOyDOABQiQ-64TpI/s1600/Balch+creek+02_lr.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWgw8FcYDhQpebbZ0tQlgppzw8JkwVIrkukGEhiuxR24mFbQl4vRclpAiDyjcqHwtlqcUsT8ITe1BtUDuDjTqfX50KDFuqEaakyNgnUyZtLDl9g2nr9TYgnLV7yGxOyDOABQiQ-64TpI/s640/Balch+creek+02_lr.JPG" width="492" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">First half a mile is somewhat technical at places</td></tr>
</tbody></table><br />
<br />
<div style="color: #999999;">I stay behind the group and wait for my moment. That comes at mile 2.</div><div style="color: #999999;">There is a steeper climb up ahead so I shoot forward. I easily smoke all 4 runners in front of me and quickly find myself running alone in the woods. I see some faster runners in front of me flashing through the trees but other than that it feels like there is no race today. I am just comfortable running mu usual route enjoying the calm forest.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">Three miles climbing up done, now to the downhill part. I lean forward, bend knees more and fly downward with a hellish cadence.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">At mile four there is a short but steep climb. Two shoddies in front of me stop and start walking up.</div><div style="color: #999999;">As I pass them I hear some nice encouraging cheering from behind.<br />
"What a nice day it is to run today!" I think to myself.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">Soon my feet hit the familiar rocky surface of the Balch creek trail again and I start hearing some runners behind me closing in.<br />
<span style="color: #eeeeee;">"Nobody is going to pass me here and now !"</span> I hear my competitive part of me and I decide to listen to it.<br />
The last half a mile is definitely the fastest I have ever done at this place. The chasers are gone and I can not be happier seeing two fives on the timing board as I sprint to the finish line. I wait for Mike, Martin and Suzanne and snap some pictures for them.</div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0cylbyuMH9s2V2jbMNiuN_rxFwUXJOcfFKsPWbQAGmr8MEtiJ_Bfa27uHjLZeVU5OtpnpWe68SCy9bqOteexxvGLUp7VIUJxYzsCIVSgqJJ6HiKQCN-LJwzgSbTkAwPjvLyOwnJY-XKI/s1600/Race+for+the+Animals+-+Jasmine01_lr.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0cylbyuMH9s2V2jbMNiuN_rxFwUXJOcfFKsPWbQAGmr8MEtiJ_Bfa27uHjLZeVU5OtpnpWe68SCy9bqOteexxvGLUp7VIUJxYzsCIVSgqJJ6HiKQCN-LJwzgSbTkAwPjvLyOwnJY-XKI/s640/Race+for+the+Animals+-+Jasmine01_lr.JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jasmine finishing</td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL2YyMcQs7HhrCEjmGpay3DI_sboh0R5-ZF3ErNAQJX6T7gFQ515Sqx_R78GJ9RAedOKo2Q5weo319QTUgDAyEoCtAIPSGUK3m6OHBVFhjKYHliwTK9pFmHCzMjG5BaJlmwXVgmq8Uimo/s1600/Race+for+the+Animals+-+Martin01_lr.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL2YyMcQs7HhrCEjmGpay3DI_sboh0R5-ZF3ErNAQJX6T7gFQ515Sqx_R78GJ9RAedOKo2Q5weo319QTUgDAyEoCtAIPSGUK3m6OHBVFhjKYHliwTK9pFmHCzMjG5BaJlmwXVgmq8Uimo/s640/Race+for+the+Animals+-+Martin01_lr.jpg" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Martin finishing</td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig2OREDCPfePqufAnGvG7kGakIqz7MR3PnTkZc5bayxA3OEO9ZVtaVmoTwVpo2wlPmrZjS4V11lrvtluYUj8Oq0SVcCgX4dKISjwzre_0U7YIijrUJAtPDz9pogWbMJ22S8csU5n0Zgg0/s1600/Race+for+the+Animals+-+Mike01_lr.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig2OREDCPfePqufAnGvG7kGakIqz7MR3PnTkZc5bayxA3OEO9ZVtaVmoTwVpo2wlPmrZjS4V11lrvtluYUj8Oq0SVcCgX4dKISjwzre_0U7YIijrUJAtPDz9pogWbMJ22S8csU5n0Zgg0/s640/Race+for+the+Animals+-+Mike01_lr.JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mike finishing</td></tr>
</tbody></table><br />
<br />
<div style="color: #999999;">Josh with Jasmine ran the 5k course and Josh actually won the race ! We had a good celebration after the race in the park with a cold refreshing beer.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">Our contingent of barefoot runners even got a bit of respect in the <a class="ext" href="http://blog.oregonlive.com/runoregon/2011/06/race_report_2011_race_for_the.html" target="_blank">local newspaper's running blog</a><span class="ext"></span> :</div><br />
<div style="color: #999999;"><i>"Starting and finishing at Lower MacLeay Park, this well-organized tour of Portland's urban forest brought out an enthusiastic group of runners, including a contingent of barefoot athletes who somehow braved the rocky surface of the trails east of the Stone House."</i></div><div style="color: #999999;"><br />
</div><div style="color: #eeeeee;">Race stats:</div><div style="color: #999999;">Length: 10k</div><div style="color: #999999;">Elevation change: 610 ft. </div><div style="color: #999999;">Time: <span style="color: #eeeeee;">0:55:08</span> (Pace 08:48)</div><div style="color: #999999;">Placed: 18th overall </div><div style="color: #999999;"></div><div style="color: #999999;"><br />
</div><br />
<div style="color: #eeeeee;">Race course:</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir8F3afIx-AkLSARq-F47eaxOtaouL0lio0xemTyAOXUDCF8hqlhUj174Pn8Z_iMVBTRTkNlXXj0_5dNCmCr0p_53TV5kJbwGBio7FAOZqFQ6niUgDMEvbXEjLE9TbM6fCvfnRl3-YzKg/s1600/Race+for+Animals+course+map01.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir8F3afIx-AkLSARq-F47eaxOtaouL0lio0xemTyAOXUDCF8hqlhUj174Pn8Z_iMVBTRTkNlXXj0_5dNCmCr0p_53TV5kJbwGBio7FAOZqFQ6niUgDMEvbXEjLE9TbM6fCvfnRl3-YzKg/s640/Race+for+Animals+course+map01.JPG" width="515" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><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/AVvXsEgvhnxYG26Z8oHHslmkqxf3iNorFp7vZtm1gJKrEiNWpdgD0mD4vDsqMk8q8KZxdUnmItrbdJKPWoF_W4IYi1KxPZn07QNY0cfJujJxg9WhuARG5GWtHbLb4yx4s60QS1O3_uniaruTglw/s1600/Race+for+Animals+course+map02.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvhnxYG26Z8oHHslmkqxf3iNorFp7vZtm1gJKrEiNWpdgD0mD4vDsqMk8q8KZxdUnmItrbdJKPWoF_W4IYi1KxPZn07QNY0cfJujJxg9WhuARG5GWtHbLb4yx4s60QS1O3_uniaruTglw/s640/Race+for+Animals+course+map02.JPG" width="515" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsmuLGBYo2-_YlSkVNspGDxFCAPeBoZahoYaRDYu2kZBFZmKg2NvKFFPFbPlRFHOpM3B5Alf9a6zb_AAuh1gX2ePAXYluALoDHEOtudesSi0zD0132Lzl7ntgnhI8wkMsurdm9vy31qe4/s1600/Race+for+Animals+course+elevation+profile.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsmuLGBYo2-_YlSkVNspGDxFCAPeBoZahoYaRDYu2kZBFZmKg2NvKFFPFbPlRFHOpM3B5Alf9a6zb_AAuh1gX2ePAXYluALoDHEOtudesSi0zD0132Lzl7ntgnhI8wkMsurdm9vy31qe4/s640/Race+for+Animals+course+elevation+profile.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race profile</td></tr>
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</div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com1tag:blogger.com,1999:blog-942556439155243880.post-27923779647400130532011-06-23T12:03:00.000-07:002011-08-18T17:02:25.014-07:00My 1 year anniversary of running barefoot<div style="color: #999999; font-family: inherit;"><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">On June 23 2010, exactly one year ago I decided to ditch my shoes and went for my very first run barefoot.</span><br />
<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I only did 0.9 miles on a rubber track and it took me 10 minutes. My feet were quite sore after that run and I had to take the next day off to recover.</span><br />
<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">But that memorable run successfully started my path to barefoot running and what a great journey it has been so far !</span><br />
<span style="font-size: small;"></span><br />
<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I have run total about 700 miles, all barefoot with only two exceptions. One winter run on snow in freezing conditions and my very first trail run on a rocky forest road. Both in Vibrams.</span><br />
<br />
<span style="font-size: small;"><span style="color: #999999; font-family: inherit;">For the first 25 weeks I was running on a pavement only. Then I tried trails and immediately got hooked. These days 80% of my running is on trails, the rest is pavement. </span></span><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><br />
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<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">My weekly mileage in my first year of barefoot running</span></div><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPtD3WSnZhgxyIwqC_es71yLixk09mZd8IiAhZUt5t89GbaJBI1hwXxVghPf7jo8vAbMGORGUefoTFrh9YxOmmRdkMNjhvc3KgBkHlaKl2B3WOIEqwG2D8nX3HXoBZ-AY9ml20EmgVCjY/s1600/1+year+BF+running+-+Weekly+mileage.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7u11sBTmMnZf1PkYMqVfXFOoOSuZLsU3Knu6we5ZemZABZqm0_FaGZ6XdFFGW6DokcaZZlUjI6mLEP61oTFYwk-eJaSUy_JI3ExZy6o_TJFs57Zt2MRcVmpFpPu9mI3Ko5qhg1jRkO-Q/s1600/1+year+BF+running+-+Weekly+mileage_small.JPG" /></a><br />
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<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<br />
<div style="color: #999999; font-family: inherit;"><span style="font-size: small;">As much as I was trying to avoid it I also fell victim to TMTS.</span></div><div style="color: #999999; font-family: inherit;"><span style="font-size: small;">Looking back at the graph now I realize running almost 35 miles in my 26th week was not such a good idea. I paid for that and got injured in my 31st week. Luckily it was only a stress reaction on my lower fibula but it still took me 6 weeks to fully recover.</span></div><span style="font-size: small;"><span style="color: #999999; font-family: inherit;"></span></span><br />
<span style="font-size: small;"><span style="color: #999999; font-family: inherit;">Here are some highligh<span style="color: #999999; font-family: inherit;">ts</span> of this g<span style="color: #999999; font-family: inherit;">reat</span> adventure</span></span><br />
<div style="color: #999999; font-family: inherit;"><br />
<div style="color: #eeeeee;"><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: large; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Fastest run</span></div><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">June 21, 2011 (week 53)</span><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Summer Solstice 5k </span><br />
<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Time 0:23:32 (<span style="color: #bf9000;">7:31 pace</span>)</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSFxW50sOSnpI-lYBFvuVwMUayNwGSQTvziz6kcxWZSCYQbnzpXiUo1xNRER2KX4k3Bm7tqDksUg3UqRsZJx5B1Yywlw97OPRDk5D7pmTA0lpY37f84R8lHlXLFaLJrdMFyJ68g4SRIKs/s1600/Summer+Solstice+Dan01_lr.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSFxW50sOSnpI-lYBFvuVwMUayNwGSQTvziz6kcxWZSCYQbnzpXiUo1xNRER2KX4k3Bm7tqDksUg3UqRsZJx5B1Yywlw97OPRDk5D7pmTA0lpY37f84R8lHlXLFaLJrdMFyJ68g4SRIKs/s1600/Summer+Solstice+Dan01_lr.jpg" width="320" /></a></div><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><br />
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<div style="color: #eeeeee;"><span style="background-color: transparent; font-size: large; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Farthest run</span></div><span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">June 12, 2011 (week 52)</span><br />
<span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Wildwood trail, Portland, OR</span><span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Distance: <span style="color: #bf9000;">12.5 miles</span></span><br />
<span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Time: 01:59 (9:30 pace)</span><br />
<span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">850 ft elevation change</span></div><div style="color: #999999; font-family: inherit;"><span style="font-size: small;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihMyeidwcltiMo76z49LRB7LMr5Gj8JflE7CDRZZc3WsM4KN0XvissEbxOWNAwSrkKhGI63QaRW9uspVEP2MTsE87ZxdPbLCLIP4iOF69or0OZp-DEkkcafMcOf9Vq8G1AS6e_TuDWh0w/s1600/Route.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihMyeidwcltiMo76z49LRB7LMr5Gj8JflE7CDRZZc3WsM4KN0XvissEbxOWNAwSrkKhGI63QaRW9uspVEP2MTsE87ZxdPbLCLIP4iOF69or0OZp-DEkkcafMcOf9Vq8G1AS6e_TuDWh0w/s640/Route.JPG" width="320" /></a></div><span style="font-size: small;"><br />
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<div style="color: #eeeeee;"><span style="background-color: transparent; font-size: large; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Fun run</span></div></div><div style="color: #999999; font-family: inherit;"><div style="color: #999999;">October 24, 2010 (week 19) </div><div style="color: #999999;">10k Run Like Hell Portland !</div><div style="color: #999999;">Time:0:48:19 (7:47 pace)</div><div style="color: #999999;">Running in <span style="color: #bf9000;">Hawaiian man</span> costume </div><div style="color: #999999;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1OfuG_3TRKyumahq3qgIt4-7U9bFM28dOANsJxchRsGnTUPoVK3LVka24h8rDeLAxcGeszsinzhz-wCChZXmxeEMCrOnDdap_n5Nn9GHWnfJfk_I5ftgA9fVzvp3eO5c0oC4Ds6dxvu8/s1600/Run+Like+Hell+Portland+2010+-+03_medium.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1OfuG_3TRKyumahq3qgIt4-7U9bFM28dOANsJxchRsGnTUPoVK3LVka24h8rDeLAxcGeszsinzhz-wCChZXmxeEMCrOnDdap_n5Nn9GHWnfJfk_I5ftgA9fVzvp3eO5c0oC4Ds6dxvu8/s400/Run+Like+Hell+Portland+2010+-+03_medium.JPG" width="297" /></a></div><div style="color: #999999;"><br />
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<div style="color: #eeeeee;"><span style="background-color: transparent; font-size: large; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Most beautiful trail run</span><span style="background-color: transparent; font-size: large; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span></div><span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">March 14, 2011 (week 39)</span><br />
<span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: #bf9000;">Wildwood trail</span>, Forest park, Portland, OR</span><br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/n21gAbXpXGA?feature=player_embedded' frameborder='0'></iframe></div><span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><br />
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<span style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: #eeeeee; font-size: large;">Coldest run (barefoot)</span></span></div><div style="color: #999999; font-family: inherit;"><span style="font-size: small;">November 25, 2010 (week 23)</span><br />
10k Turkey Trot on Thanksgiving Day<br />
Time: 00:54:34 <br />
<span style="font-size: small;">Temperature: </span><span style="color: #bf9000;">32F</span>, icy patches mixed with a little snow on the trail<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij7f0pn8Qz3ZEbtzta3ismWf4LbZZANNppACFRuQFD6MPraIhO3QDGD69edsC8SG3WDJ745ls_WTl2rpFH1yDQBMPmJz3WOtQhv1hldf3503nObGKSMx6ic1M6jXqM-kbevBuC_Q3mgp8/s1600/Dan_after_race_01_lr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij7f0pn8Qz3ZEbtzta3ismWf4LbZZANNppACFRuQFD6MPraIhO3QDGD69edsC8SG3WDJ745ls_WTl2rpFH1yDQBMPmJz3WOtQhv1hldf3503nObGKSMx6ic1M6jXqM-kbevBuC_Q3mgp8/s400/Dan_after_race_01_lr.JPG" width="266" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVJijOx3KgxKbwaSbEFkvE7c-Z_EKQ5OlyZzursBhd9LM-lTAqadZzSR6favxv17a8zddEbFQyiBeM1iz1q72tarSkdORxD4drFRSoyWTexBGN__ESAVCYKYf6l2CQfkEUZrQvtGe4yyI/s1600/Turkey+Trot+10k+start-race.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVJijOx3KgxKbwaSbEFkvE7c-Z_EKQ5OlyZzursBhd9LM-lTAqadZzSR6favxv17a8zddEbFQyiBeM1iz1q72tarSkdORxD4drFRSoyWTexBGN__ESAVCYKYf6l2CQfkEUZrQvtGe4yyI/s400/Turkey+Trot+10k+start-race.JPG" width="400" /></a></div><br />
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<div style="color: #eeeeee;"><span style="background-color: transparent; font-size: large; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Most painful run</span></div></div><div style="font-family: inherit;"><div style="color: #eeeeee;"><span style="font-size: x-small;">...not counting the one I injured my fibula on...</span></div><div style="color: #999999;"><span style="font-size: small;">November 28, 2010 (week 24)</span></div><div style="color: #999999;"><span style="font-size: small;">Leif-Erikson drive in Forest park, Portland, OR</span></div><div style="color: #999999;"><span style="font-size: small;">Distance: 8.8 miles</span></div><div style="color: #999999;"><br />
</div><div style="color: #999999;"><span style="font-size: small;">This was my very first trail run, the forest road was full of <span style="color: #bf9000;">gravel and sharp rocks</span>, not the best choice for a beginner. I lasted for about an hour and then I gave up and put Vibram Five Fingers on for the last 20 minutes. My feet were burning after that and I got 4 bruises in my arches.</span></div><div style="color: #999999;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoiJxMMXm3TYlttWo-y3CW9J5WvTP2aL_d-tNttOEHefXs-EFzY1ZprecmvxAplSV-x4W_526kegZHoxpTZkqhncdB1Bc418qDZuTIg1ZFXgYY778BEAhKl9X4fYFRqDr_2XI20iGf9I/s1600/Wildwood06.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoiJxMMXm3TYlttWo-y3CW9J5WvTP2aL_d-tNttOEHefXs-EFzY1ZprecmvxAplSV-x4W_526kegZHoxpTZkqhncdB1Bc418qDZuTIg1ZFXgYY778BEAhKl9X4fYFRqDr_2XI20iGf9I/s1600/Wildwood06.jpg" width="400" /></a></div><div style="color: #999999;"><br />
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</div><span style="color: #999999; font-size: small;">Needles to say these days I run on the same road about three times a week, comfortable, relaxed and without any pain</span><span style="font-size: small;"><span style="color: #999999;">. It still amazes me how human body can adapt.</span></span><br />
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</span></div><div style="color: #eeeeee;"><span style="background-color: transparent; font-family: Arial; font-size: large; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Muddiest run</span></div><div style="color: #999999; font-family: inherit;"><span style="background-color: transparent; color: #999999; font-family: inherit; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">May 15, 2011 (week 48)</span></div><div style="color: #999999; font-family: inherit;"><span style="background-color: transparent; color: #999999; font-family: inherit; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">X-Dog <span style="color: #bf9000;">Havoc at the Hideout</span> 5 mile trail race</span></div><div style="color: #999999; font-family: inherit;"><span style="background-color: transparent; color: #999999; font-family: inherit; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Elevation change: 980 ft </span><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span></div><div style="color: #999999; font-family: inherit;"><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Time: 0:53:46 (10:30 pace)</span><br />
<br />
<span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; font-size: small; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">It was raining all night before and all day at the race. Everyone was slipping like crazy. We had a ton of fun :-) </span></div><div style="color: #999999; font-family: inherit;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPVnwSFLVOtXHy6HX3udevCJOzzsaQ8KlwbekVQX7mC86HnDGQX6jSjZHmx82Ri_YefqLRoTqN6nY68kLgBBxgi7D9qo_8gL27nKTTREvZH82ghj7chDldmgXNZ3pnq0CkQyF5Lq1oSLo/s1600/Wildwood02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPVnwSFLVOtXHy6HX3udevCJOzzsaQ8KlwbekVQX7mC86HnDGQX6jSjZHmx82Ri_YefqLRoTqN6nY68kLgBBxgi7D9qo_8gL27nKTTREvZH82ghj7chDldmgXNZ3pnq0CkQyF5Lq1oSLo/s320/Wildwood02.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSMCaC8vxeX1mRN3ksh1Eyuy5pSkXZqbLLSgADjiKHYNHXKTAiZV_9wxtGID6DpRBv3GqyxoHZsPFVr8bvAQJIFFAZxCuaIokdiCR6EvcK-4_7jNhJmpSi-cU5p0BBx6vF8X92N2k4K7o/s1600/havoc+trail01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSMCaC8vxeX1mRN3ksh1Eyuy5pSkXZqbLLSgADjiKHYNHXKTAiZV_9wxtGID6DpRBv3GqyxoHZsPFVr8bvAQJIFFAZxCuaIokdiCR6EvcK-4_7jNhJmpSi-cU5p0BBx6vF8X92N2k4K7o/s600/havoc+trail01.jpg" width="300" /></a></div><div style="color: #999999; font-family: inherit;"><br />
</div><span id="internal-source-marker_0.5337054037946928" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: #999999; font-family: inherit;"> </span></span>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0tag:blogger.com,1999:blog-942556439155243880.post-28846552955946068632011-06-21T19:10:00.000-07:002011-08-18T17:04:22.071-07:00Summer Solstice Sundowner 5k race<div style="color: #999999;">It is a beautiful hot summer evening, the longest day of the year.</div><div style="color: #999999;">I am taking my son Lukas and his buddy Jessie and we head to Oregon City for the annual Summer Solstice Sundowner 5k run.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">It has been almost exactly one year since I first put my shoes away and started my barefoot journey.</div><div style="color: #999999;">I remember myself and Lukas being here at the same spot one year ago just to see the race because as much as wanted to run I simply could not. I was just in my early transition time to barefoot running and my calves were really sore after almost every run at that time.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">A year has passed and it is a different story now. Today I feel strong and confident. I have run 700 miles in the past 12 months, all barefoot on all kinds of surfaces and right now I am really looking forward to run a road race since it has been a while I ran one.</div><div style="color: #999999;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpn7YWuzVOQG6UAeqcJuzVkYRYzYuJ1kyrsAxpxZd8w8h2UwOGr9vgbAhYVzwFcUZYFeLZm3jZoQy9oAD1FJxKsyIwTC8VLdYjDhmnrhx9LUAW76Umf3Da1J6EwrW9ybhsW1AKZnbRsJQ/s1600/Summer+Solstice+Dan_Luky_Jesik01_lr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpn7YWuzVOQG6UAeqcJuzVkYRYzYuJ1kyrsAxpxZd8w8h2UwOGr9vgbAhYVzwFcUZYFeLZm3jZoQy9oAD1FJxKsyIwTC8VLdYjDhmnrhx9LUAW76Umf3Da1J6EwrW9ybhsW1AKZnbRsJQ/s640/Summer+Solstice+Dan_Luky_Jesik01_lr.JPG" width="488" /></a></div><div style="color: #999999;"><br />
</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">Lukas and Jessie run first their ¼ mile Kids run. It is just one loop on the track and they both enjoy it with the kids spontaneity.</div><div style="color: #999999;"><br />
</div><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMiR9Un0Wy1JLA-Ni72zDkY-Yd1mzOst1rBZd0K6Yjj3AsoRPHI-cuL8sOJRK2tzCcpLHZu8XdzAk1O62M408wVlJfSxgrQDk9KBINivAot-6nRJgQPhltJpJZdL2AYHIpntp_pnUxJK8/s1600/Summer+Solstice+Luky_Jesik04_lr.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMiR9Un0Wy1JLA-Ni72zDkY-Yd1mzOst1rBZd0K6Yjj3AsoRPHI-cuL8sOJRK2tzCcpLHZu8XdzAk1O62M408wVlJfSxgrQDk9KBINivAot-6nRJgQPhltJpJZdL2AYHIpntp_pnUxJK8/s1200/Summer+Solstice+Luky_Jesik04_lr.JPG" width="515" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU2UAG7Cu6m31nPbjaMQVgfTPPiwunC7ci8GfShsIOM0L5ScJEf6BLo2WRXKb-KRua9-XhwTMjmI7OmzFBm1DU4UTGDaqYf5f5eFKgCasL8wyTBCCHZ2bwIpZSXndCrAvvXdoF7qJfUTo/s1600/Summer+Solstice+Luky_Jesik03_lr.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU2UAG7Cu6m31nPbjaMQVgfTPPiwunC7ci8GfShsIOM0L5ScJEf6BLo2WRXKb-KRua9-XhwTMjmI7OmzFBm1DU4UTGDaqYf5f5eFKgCasL8wyTBCCHZ2bwIpZSXndCrAvvXdoF7qJfUTo/s1200/Summer+Solstice+Luky_Jesik03_lr.JPG" width="515" /></a><br />
<div style="color: #999999;"><br />
</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">For the 5k there are about 220 runners. The course is mostly flat, two loops around the Clackamas Community College campus on pavement with some sections of a crushed gravel paths.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">7:15 PM and the gun shoots. I am starting with no rush somewhere in the middle of the pack. I am the only barefoot runner here today and I only see one older lady in Vibram 5 Fingers.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSFxW50sOSnpI-lYBFvuVwMUayNwGSQTvziz6kcxWZSCYQbnzpXiUo1xNRER2KX4k3Bm7tqDksUg3UqRsZJx5B1Yywlw97OPRDk5D7pmTA0lpY37f84R8lHlXLFaLJrdMFyJ68g4SRIKs/s1600/Summer+Solstice+Dan01_lr.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSFxW50sOSnpI-lYBFvuVwMUayNwGSQTvziz6kcxWZSCYQbnzpXiUo1xNRER2KX4k3Bm7tqDksUg3UqRsZJx5B1Yywlw97OPRDk5D7pmTA0lpY37f84R8lHlXLFaLJrdMFyJ68g4SRIKs/s1200/Summer+Solstice+Dan01_lr.jpg" width="515" /></a><br />
<br />
</div><div style="color: #999999;">I feel strong but relaxed. I start adding speed right after the start and start passing people in front of me. Then we hit the pointy crushed gravel part. I am really curious how fast I can handle it and happily realize right away this is going to be an easy one.</div><div style="color: #999999;">I am well trained running barefoot on gravel and rocks from all my trail running in the past 6 months so I do not slow down much and even keep passing people. For the whole race nobody passes me and that feels really good.</div><div style="color: #999999;">Two loops done and I am sprinting to the finish line. I glance on the numbers on the board – 24 minutes. I am really happy and smiling.</div><div style="color: #999999;">My new 5k personal record, my fastest run up to date and my feet and legs feel great.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">“Daddy, I want to run with you next time” Lukas asks. What a lucky dad am I :-)</div><div style="color: #999999;"><br />
</div><div style="color: #eeeeee; font-family: inherit;"><span style="font-size: small;">Results:</span></div><div style="color: #eeeeee; font-family: inherit;"><span style="font-size: small;">Time: 0:23:32</span></div><div style="color: #eeeeee; font-family: inherit;"><span style="font-size: small;">Pace: 07:36</span></div><div style="color: #eeeeee; font-family: inherit;"><span style="font-size: small;">Overall place: 39/212</span></div><div style="color: #eeeeee;"><span style="font-size: small;"><span id="internal-source-marker_0.15428426471633172" style="background-color: transparent; color: #eeeeee; font-family: inherit; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Place in my age division: 2/15</span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk729Y7tO2bLSbIj5QYgV82cH7qLL_sCHoXdmt7Wq33n-6nwC3JzS09EUkWxOKWiVH7hg28A5v-x6w6XT7nu6yE4I25IELGFTWmXN7iw-wjT25Wv6Ld2ktvW48Q9LeQbi_TG7Gcprhmik/s1600/Summer+Solstice+Course01.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk729Y7tO2bLSbIj5QYgV82cH7qLL_sCHoXdmt7Wq33n-6nwC3JzS09EUkWxOKWiVH7hg28A5v-x6w6XT7nu6yE4I25IELGFTWmXN7iw-wjT25Wv6Ld2ktvW48Q9LeQbi_TG7Gcprhmik/s1200/Summer+Solstice+Course01.JPG" width="515" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Summer Solstice 5k course</td></tr>
</tbody></table><span style="font-size: small;"><span id="internal-source-marker_0.15428426471633172" style="background-color: transparent; color: #eeeeee; font-family: inherit; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="color: #eeeeee; font-family: inherit;"> </span></span></div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0tag:blogger.com,1999:blog-942556439155243880.post-82281279909028119702011-06-12T14:17:00.000-07:002011-08-18T17:05:18.416-07:00My first Trail Half Marathon - barefoot<div style="color: #999999;">Sunday morning, it is a beautiful sunny day today.</div><div style="color: #999999;">I have been running for a while and I feel really good and strong. The longest run up to date was 10 miles on a trail so I decide it is time to finally test my feet on a bit longer run.</div><div style="color: #999999;">Today it is going to be the half-marathon distance (about 13 miles).</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">I pick Wildwood trail in the Forest Park as the place for this event since that is where I run most of the time. I am only taking my cell and a small handheld water bottle with me.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">The trail starts climbing up right from the trailhead and I am working hard, breathing heavily but as I gradually warm up by the mile 4 I already feel great and all relaxed.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">The first 7 miles is just a steady climb up from 150' to 1000'.</div><div style="color: #999999;">When I reach the turning point I just sip half of my 12oz bottle and turn running back. </div><div style="color: #999999;"><br />
</div><div style="color: #999999;">At mile 10 I feel like my legs are running by themselves and my body is just hovering above the ground flying through the woods. Awesome feeling.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">At mile 11 there is the longest downhill (250' drop over 1 mile) of the route and I almost shoot both my knees on it. I have to stop and walk 50 yards down and then slowly start running again. For some reason my knees hate running down long hills despite of my full concentration on a high cadence and having them bent all the time.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">The last mile is a piece of cake running along a beautiful creek.</div><div style="color: #999999;">At the end I feel really good. My feet are in a great shape, no bruises, no blisters and no hot spots.</div><div style="color: #999999;">I only consumed 6 oz of water at mile 7 and no food.</div><div style="color: #999999;">Overall great run. Feeling ready for the real Half.</div><div style="color: #999999;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihMyeidwcltiMo76z49LRB7LMr5Gj8JflE7CDRZZc3WsM4KN0XvissEbxOWNAwSrkKhGI63QaRW9uspVEP2MTsE87ZxdPbLCLIP4iOF69or0OZp-DEkkcafMcOf9Vq8G1AS6e_TuDWh0w/s1600/Route.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihMyeidwcltiMo76z49LRB7LMr5Gj8JflE7CDRZZc3WsM4KN0XvissEbxOWNAwSrkKhGI63QaRW9uspVEP2MTsE87ZxdPbLCLIP4iOF69or0OZp-DEkkcafMcOf9Vq8G1AS6e_TuDWh0w/s1600/Route.JPG" /></a></div><div style="color: #999999;"><br />
</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoBEjPvua37aa1mW0-NPkjaExhpffJHPfEEd40PBkH3hCPbqRzZ4qfcWs6QCeyaA_Evr25VdwHOFKgVmtInGWMhqVQsD-rR-aIff3tVeQEq10JBsZbbU_J3tHlH6upfkgOu_1w2peVW8/s1600/Profile.JPG" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoBEjPvua37aa1mW0-NPkjaExhpffJHPfEEd40PBkH3hCPbqRzZ4qfcWs6QCeyaA_Evr25VdwHOFKgVmtInGWMhqVQsD-rR-aIff3tVeQEq10JBsZbbU_J3tHlH6upfkgOu_1w2peVW8/s1200/Profile.JPG" width="515" /></a><br />
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</div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0tag:blogger.com,1999:blog-942556439155243880.post-72437557637535712212011-05-20T23:29:00.000-07:002012-11-08T10:28:56.898-08:00Homemade Casual Huaraches<div class="image-container" style="color: #999999;">
After reading so much about them I finally decided to make a pair for myself.</div>
<span style="color: #999999;"> </span><br />
<div class="image-container">
<span style="color: #999999;">I ordered a big sheet of Vibram Cherry 4 mm sole rubber online</span> (<a class="ext" href="http://www.footcaresupply.com/servlet/the-3692/1-Sheet-Vibram-Rubber/Detail" target="_blank">www.footcaresupply.com</a><span class="ext"></span>)</div>
<div class="image-container" style="color: #999999;">
and for the lacing I used 4mm utility cord from REI.</div>
<span style="color: #999999;"> </span><br />
<div class="image-container" style="color: #999999;">
I made these just for a casual wear at places I do not go barefoot (pretty much just restaurants, stores and public buildings). I just could not stand ZEMs (too hot) and flip-flops (scrunched toes) anymore.</div>
<span style="color: #999999;"> </span><br />
<div class="image-container" style="color: #999999;">
I am not planning to run trails in them since I only run barefoot but will be taking them on my runs as emergency shoes.</div>
<span style="color: #999999;"> </span><br />
<div class="image-container" style="color: #999999;">
Worked out pretty good and I really like them.<br />
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Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com1tag:blogger.com,1999:blog-942556439155243880.post-87982800900960009992011-05-15T22:22:00.000-07:002014-06-09T16:13:07.354-07:00Havoc at the Hideout 5 mile trail race<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgXia3EoXt446Sid-tNyXPlVB5rCj-HhM8djEUWD2g-asTZeRkIN8-WCywvFVEGEhrpLGYBKaLAzvUBWu0LJCIJ99tn0-ti_YTVMxLTaRgZUmGNbR2Z08ItsaLjzPvjor6aVYZkn6LP3k/s1600/253547_1898255427516_3982853_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><u>Sunday May 15, 9 AM, 45F and raining</u></span><br />
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">It has been raining the whole night. Me and Mike (migangelo) are approaching the registration shelter enjoying the sticky mud squishing between our toes.</span> </div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This annual X-Dog event takes place on a private ranch nestled deep in the Pacific Northwest lush forest. The scenery around is beautiful and I am getting quite excited.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMTVclRIYWIV_3SHpelExqWs7X2HjloNLI9bMqSdjtbLbfGEsgeMT-TSfbDogoAhruq8DQsatk6siHJhXEwE111j9rV9UzVrMLHrgTsMBW04kElAyLJxNzKWhpvQTixOH8FsRbG1uoiv8/s1600/Havoc+at+the+Hideout01_lr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMTVclRIYWIV_3SHpelExqWs7X2HjloNLI9bMqSdjtbLbfGEsgeMT-TSfbDogoAhruq8DQsatk6siHJhXEwE111j9rV9UzVrMLHrgTsMBW04kElAyLJxNzKWhpvQTixOH8FsRbG1uoiv8/s1600/Havoc+at+the+Hideout01_lr.JPG" height="255" width="400" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: x-small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Cold, wet and muddy at the start</span><br />
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<span id="internal-source-marker_0.1767341226311271" style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Since I started running 10 months ago I have done three road races barefoot but this is my very first trail race and also my first X-Dog event to run. I am not sure what to expect on the course but the X-Dog description is really compelling:</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">“</span><i><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: italic; font-weight: normal; text-decoration: none; vertical-align: baseline;">The venue is incredible with terrain that will satisfy every adrenaline junkie. No experience is necessary and all abilities are welcome. The course travels Hornings Hideout property, and </span><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: italic; font-weight: normal; text-decoration: underline; vertical-align: baseline;">enjoys</span><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: italic; font-weight: normal; text-decoration: none; vertical-align: baseline;"> (if you are not breathing too heavily, and the sweat is not filling your eyes, and the snot is not clogging your nose) spectacular views, lakes, creeks, dirt, logs, and more (especially the sweat, breath, and snot parts).</span><br />
</i><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: italic; font-weight: normal; text-decoration: none; vertical-align: baseline;"><i>The course is a one lap loop with plenty of single track, and other wide sections of trail for passing and being passed. The layout and design is second to no other trail</i>.</span><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">”</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Everyone around us is enjoying their soaked up boat anchors so it is easy to get some attention.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">“<i style="color: #eeeeee;">You guys aren’t going to run it barefoot today, are you ?</i>” we catch an interest of a tall guy glancing down at our naked feet.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">“<i style="color: #eeeeee;">Well, that’s the plan</i><span style="color: #eeeeee;">,</span>” I reply trying to look calm hiding all the shivering from being cold.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">He keeps going clearly trying to weaken our determination:</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">“<i><span style="color: #eeeeee;">Believe me, I am all for running barefoot and I have run without shoes on grass before but you do not want to do that on this course in these conditions.</span>"</i></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><i>"</i></span><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><i style="color: #eeeeee;">I saw the course yesterday, there are some crazy steep downhills in ankle deep mud with sharp rocks buried underneath that will slice your feet like butter</i><span style="color: #eeeeee;">,</span>” he sounds quite convincing.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I am starting to think having my KSOs in my backpack as a backup is not such a bad idea after-all. My goal is just to enjoy the ride, have fun and finish the race without injury.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Martin (stomper) arrives just in time and that makes our trio of barefoot runners complete for today.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The gun fires!</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I start somewhere in the middle of our pack of 230 adrenaline loaded junkies. Some in costumes, going Hawaiian is the theme of the day.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I am feeling the comforting cushy mud under my feet.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Slipping and regaining balance. So far so good.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Uphill on a single-track.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Downhill on a muddy slide. Martin comfortably slides down by me sitting on his butt.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">A piece of a forest road.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">A nice soft grassy meadow.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I am all warmed up by now so I start adding some speed. My feet feel like springs swinging with high cadence. I start passing people and feel energized and invincible.</span></div>
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<span id="internal-source-marker_0.1767341226311271" style="background-color: transparent; font-family: Arial; font-size: x-small; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The whole course pretty much looks like this.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSb3Us0UZTBVrqgIBQw30pynoYoTk_MIFMCF5CAxZNsB2bQS30RgzW8hRRYbQk7f9VvEC2mG9Q8p6A9gksO8wDJg4txvorS_A6-f3_CqexvJ0sQ1TE1MfwSEdo9hXCqw9g4h_ikX-EdfY/s1600/Havoc+trail01_lr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSb3Us0UZTBVrqgIBQw30pynoYoTk_MIFMCF5CAxZNsB2bQS30RgzW8hRRYbQk7f9VvEC2mG9Q8p6A9gksO8wDJg4txvorS_A6-f3_CqexvJ0sQ1TE1MfwSEdo9hXCqw9g4h_ikX-EdfY/s1600/Havoc+trail01_lr.JPG" height="640" width="480" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibQcFx2KW7FTInXXyCie9rRy8hGeTrcUbLuhWj6AXgiINbQVb8zl02IJV8nfPTmi6DsmHpreZXuQr9vtwDwKO2KNLK93oRwBXFfZ1lpPao5Ol1g5xh8KfiUjuG86uMG-zU1Y7Dvj0SbV8/s1600/Havoc+trail02_lr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibQcFx2KW7FTInXXyCie9rRy8hGeTrcUbLuhWj6AXgiINbQVb8zl02IJV8nfPTmi6DsmHpreZXuQr9vtwDwKO2KNLK93oRwBXFfZ1lpPao5Ol1g5xh8KfiUjuG86uMG-zU1Y7Dvj0SbV8/s1600/Havoc+trail02_lr.JPG" height="257" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7zfecFoAfI-ss56ZBBJBWMmjk-r6eR4NdAR8f-bGEEe1oup2fsObz0YIyQxuPZLqF-DSISnUB7n5tptbjUNYWNOeuQoRpHJADPJsHRGTh2-8GDT5gDkO1LL3CzVc4RdIsD4bGwhA5uUs/s1600/Havoc+trail03_lr.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7zfecFoAfI-ss56ZBBJBWMmjk-r6eR4NdAR8f-bGEEe1oup2fsObz0YIyQxuPZLqF-DSISnUB7n5tptbjUNYWNOeuQoRpHJADPJsHRGTh2-8GDT5gDkO1LL3CzVc4RdIsD4bGwhA5uUs/s1600/Havoc+trail03_lr.jpg" height="640" width="480" /></a></div>
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<span id="internal-source-marker_0.1767341226311271" style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">After about 2 miles we hit the killer uphill climb. Nobody really runs anymore. ‘Zombie walking’ and crawling seem to be the only options here. I quickly realize moving uphill barefoot in a deep mud actually has its advantages. I curl my toes down and use my feet as “hooks” to get some traction. Everyone around me in shoes seems to be uncontrollably sliding back and many kissing the ground so I easily pass another bunch of runners and hit the top unharmed.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Downhills are a different story. I have a vivid picture of NakedSoleNate’s slashed feet in my mind. But I have no plans to be the next </span><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"><a href="http://www.thebarefootrunners.org/threads/definitive-gross-picture-thread.1018/" target="_blank">Definitive Gross Picture Thread</a></span><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> thread winner. I am trying to stay on the side of the trail taking advantage of all the leaves, grass and debris I can find to maintain some traction. It is somewhat working but I also get my share of fun falling down into the sloshy mash. A couple of times. Get up and keep running man!</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The scenery changes again. A quarter a mile on a crushed gravel forest road. It is not so bad as it looks. Bending knees a lot and a really high cadence should do it. Pumping some adrenaline helps as well.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3opuVTjBPRtQqaCST8CtEjNF20pc4vTXA3t45Jq3dBT_4tkInLfcrceitjaO42erGTZMSznQofTdLgDio2NlY0Jq6hLacQpdYB5kMAjTdSJx9b6FITIJ_QXCZiwirTzXwMCEpm1hTnmY/s1600/254638_1898254987505_6015419_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3opuVTjBPRtQqaCST8CtEjNF20pc4vTXA3t45Jq3dBT_4tkInLfcrceitjaO42erGTZMSznQofTdLgDio2NlY0Jq6hLacQpdYB5kMAjTdSJx9b6FITIJ_QXCZiwirTzXwMCEpm1hTnmY/s1600/254638_1898254987505_6015419_n.jpg" /></a></div>
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<span id="internal-source-marker_0.1767341226311271" style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Two knee deep creek crossings and a final sprint to the finish line. That was quick. I am almost surprised where the whole hour has gone.</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I grab my camera and snatch some pictures for Mike and Martin finishing.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaKSRmqHyWQqHWns9x5YkOQwWjeVTxw9t61UAXnLv3RPVg_ehW02uJE13T6ryhgQuxKspHSSmL-IzJnxE6OmWQf5kQ4oXgAt75IF_M05Y2GJfjR_OMwYqwdgI6ZoUFioHe9_6T5iTf0FQ/s1600/Havoc-Mike01_lr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaKSRmqHyWQqHWns9x5YkOQwWjeVTxw9t61UAXnLv3RPVg_ehW02uJE13T6ryhgQuxKspHSSmL-IzJnxE6OmWQf5kQ4oXgAt75IF_M05Y2GJfjR_OMwYqwdgI6ZoUFioHe9_6T5iTf0FQ/s1600/Havoc-Mike01_lr.JPG" height="300" width="400" /></a></div>
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<span style="font-size: x-small;">Mike at the finish</span></div>
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<span style="font-size: x-small;">Martin finishing</span></div>
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<span id="internal-source-marker_0.1767341226311271" style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">We grab a couple of beers from the keg and then the rain slowly stops.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj42rX8zrFtP4SNqsqTBYdhy7TFgXoWODoXzySpy6WOwGFubr8U0-s1pBghReJ29L6NSM4jOqhB0aRSCSsb3TLkLm0HHI-G6eFJEKUMSfnQbUclcrrQgkpqWTrJ1JLS0TVXR7wY8o6gF_I/s1600/250567_1898255187510_4476125_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj42rX8zrFtP4SNqsqTBYdhy7TFgXoWODoXzySpy6WOwGFubr8U0-s1pBghReJ29L6NSM4jOqhB0aRSCSsb3TLkLm0HHI-G6eFJEKUMSfnQbUclcrrQgkpqWTrJ1JLS0TVXR7wY8o6gF_I/s1600/250567_1898255187510_4476125_n.jpg" /></a></div>
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<span id="internal-source-marker_0.1767341226311271" style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">My feet feel great and all in one piece. All I find later that evening is just a bruise on the top of my left arch and a small cut on the other arch. Both gone in the next two days and I am up and ready for more fun.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuRH6gNThELN0VtKkZinrZ2Rt8JrvrV9CYVvfF-NUyA5yNJKWLNaL1yun2j0wSvIN23AV84VJQx5mfcAlCn6mxNJW9t4AMZgSA2FFSRFrRPs6jeEmA6KouSOZmr1-_XF6KtNvs_zIy3AU/s1600/255424_1898255267512_6848768_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuRH6gNThELN0VtKkZinrZ2Rt8JrvrV9CYVvfF-NUyA5yNJKWLNaL1yun2j0wSvIN23AV84VJQx5mfcAlCn6mxNJW9t4AMZgSA2FFSRFrRPs6jeEmA6KouSOZmr1-_XF6KtNvs_zIy3AU/s320/255424_1898255267512_6848768_n.jpg" height="320" width="192" /></a></div>
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<span id="internal-source-marker_0.1767341226311271" style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">My time was <b>53:46</b> which I am really happy with. It placed me <b>63rd</b> from 230 overall (<b>10th</b> from 18 in my age division, average pace 10:30 ).</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I am definitely hooked on BF trail racing now so the next day I am already signing up for another 10k trail race in June. And if I push my luck a bit more it may even be sunny!</span></div>
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<span id="internal-source-marker_0.1767341226311271" style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Some race stats:</span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Length: <b>5.09 miles</b></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Elevation gain/loss: <b>980 feet</b></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Max. slope: <b>39%</b> up, <b>43%</b> down</span></div>
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<span style="font-size: x-small;">Aerial images of the race course (track taken from my GPS)</span></div>
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<span style="font-size: x-small;">Course elevation profile</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com1tag:blogger.com,1999:blog-942556439155243880.post-90718456976499020452011-03-14T23:21:00.000-07:002011-05-31T11:53:55.487-07:00The beauty of the Pacific Northwest trail running<div style="color: #999999; font-family: inherit;">After my 6-week recovery (micro fracture on fibula) I just got back in shape, hit the trails again and shot a short video depicting the beauty of the Pacific Northwest trail running.<br />
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Enjoy ! </div><div style="font-family: inherit;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/n21gAbXpXGA?feature=player_embedded' frameborder='0'></iframe></div><div style="font-family: inherit;"><br />
</div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com1tag:blogger.com,1999:blog-942556439155243880.post-13612076882298312612011-03-02T11:36:00.000-08:002011-05-31T11:52:12.968-07:00I am running again<div class="content"><br />
<div style="color: #999999;">It has been over six weeks since the injury happened so I decided to slowly start running again.</div><span style="color: #999999;"> </span><br />
<div style="color: #999999;">I ran 2.5 miles last night on pavement, very slow run (10min/mile) and it felt good.</div><span style="color: #999999;"> </span><br />
<div style="color: #999999;">I still feel the spot on fibula when striking forefoot but midfoot strike is fine.</div><div style="color: #999999;">My next run (planning in two days) is going to be on a trail.</div><div style="color: #999999;"><br />
</div><div style="color: #999999;">It feels so great to be able to run again !<br />
<br />
<br />
I am still puzzled by what actually caused the injury. In my last month of running I was not increasing my mileage and my speed was the same. I was just comfortably doing 15-20 trail miles a week running every other day and felt great and relaxed.<br />
It probably was not the transition back to pavement. The only thing I can think of is not taking my usual one day off between runs.<br />
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<u><span style="color: #eeeeee;">A side note about my partial tarsal coalition </span></u><br />
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As long as I can remember (from my twenties) my right ankle has been always clicking when walking. Step-click, step-click. It was not causing me any problems and I got used to it.<br />
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Some 3 years ago (still in shoes) I started jogging, doing 1-2 miles in the morning. My right ankle always got a little swollen but I did not mind because there was never any pain or discomfort and it always went away in a day. I only lasted 2 months anyway and than quit running for a while.<br />
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In June 2010 I started BFR. Taking it really slowly. Right ankle - the swelling is back. Again, no pain, no discomfort, just clicking. And it's gone in a day.<br />
My wife convinces me to see a podiatrist just to "make sure". I get x-rays done and the doctor tells me I have a Partial Tarsal Coalition (condition in which 2 bones in the hind-foot are partially joined) in my both ankles. He is a BFR advocate so he encourages me to keep running barefoot with the idea the natural way of running will make things stronger and eventually fix the fused bones.<br />
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And as far as I can tell it has worked. In the following 5 months of running strictly barefoot after the diagnosis my ankles got stronger and there was no swelling anymore. Just the occasional clicking.<br />
I strongly believe that will disappear too given more time. <br />
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</div></div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0tag:blogger.com,1999:blog-942556439155243880.post-54961747239019097312011-02-09T11:25:00.000-08:002012-11-08T10:47:44.099-08:00Improvement !<div style="color: #999999;">
As of today (4 weeks minus two days since the injury) I feel a great improvement, the ankle is not swollen anymore, I can even walk more relaxed, there is only a very slight pain (soreness) when I push directly on the spot.</div>
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I stopped using the compression stocking since I do not feel any swelling there anymore and when I put something that compresses it on it actually hurts more. To maintain the plantar skin conditioning I at least walk a mile every other evening.<br />
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Interesting side note about the bone scan results:<br />
Although there was nothing indicating a stress fracture on fibula, my doctor pointed out two spots on both my tibias (circled yellow) saying those indicate the bones are a bit stressed in those areas trying to repair themselves and grow stronger (which I think is TMTS in other words )<br />
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Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0tag:blogger.com,1999:blog-942556439155243880.post-20558739269950868202011-02-04T11:19:00.000-08:002011-05-31T11:24:37.813-07:00Still not running...<div style="color: #999999;">It has been exactly three weeks since the injury happened.</div><span style="color: #999999;"> </span><br />
<div style="color: #999999;">I have not done any running except of one (painful) 1 mile trail run 10 days after the injury which apparently only made things worse. </div><span style="color: #999999;"> </span><br />
<div style="color: #999999;"><br />
</div><div style="color: #999999;">There is still the pain in that area (now almost constant), there is no way I could run on it right now and it hurts even when walking (especially down hill). The swelling got worse, my whole ankle is swollen now and there is a lot of fluid. I am slightly limping when walking because the whole ankle is really stiff.</div><span style="color: #999999;"> </span><br />
<div style="color: #999999;">I am icing it twice a day and wearing compression stocking.</div><span style="color: #999999;"> </span><br />
<div style="color: #999999;"><br />
</div><div style="color: #999999;">Went to see the doc yesterday since it is not improving. He confirms there is a lot of swelling around the ankle which was not there initially and he locates "the spot" (a small lump) on my fibula which is still (after three weeks) really painful when pressed.</div><span style="color: #999999;"> </span><br />
<div style="color: #999999;">He eliminates the shin splint and now thinks it is probably a stress reaction. The plan is two more weeks with no running, R.I.C.E. and some pool activities. If it is not gone in two weeks, then getting MRI to find out what's actually going on inside. </div><span style="color: #999999;"> </span><br />
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</div><div style="color: #999999;">Fingers crossed.</div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0tag:blogger.com,1999:blog-942556439155243880.post-78618577759673626262011-01-24T11:14:00.000-08:002011-05-31T11:18:01.754-07:00The pain is not going away<div style="color: #999999;">Well, it has been 10 days now without running since the injury happened. I can walk just fine but the sore spot is still there, sensitive to touch. I start worrying about a stress fracture on my fibula and go to see my doctor. I get both x-rays and a bone scan done. The doc says it does not look like a stress fracture (BIG relieve) but more like a shin splint. He tells me to run just 1 mile and slowly get back to my previous mileage.<br />
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The spot is still sensitive to touch but no real pain so I decide to run that one mile. The pain is back almost immediately.<br />
I am basically back where I was 10 days ago, the same burning pain, I am not able to run anymore, walking with a limp and walking stairs quite hurts.<br />
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I know shin splints usually happen on tibia but the burning pain I am having is just on fibula right above my ankle.<br />
I believe it is not a stress fracture based on the bone scan results. The doc says if there is a stress fracture x-ray does not show much but on the bone scan they should definitely see an increased blood flow in that area (the bone is repairing itself) and there was nothing like that on my slides.<br />
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My plan is R.I.C.E. for a couple more days to see if things are going to improve. </div>Anonymoushttp://www.blogger.com/profile/02479221764054424620noreply@blogger.com0