The Born to Run Ultra Marathon, Life, and Energy Bits

Posted on May 30, 2013 by vegbarefootrunner

A couple of months ago I was listening to Caity McCardell of http://www.runbarefootgirl.com as she interviewed author Christopher McDougall of Born to Run. McDougall (who happened to be interviewed right before yours truly) reminded me of Michah True aka Caballo Blanco’s famous oath: ”If I get hurt, lost or die, it’s my own damn fault.” This oath was taken by all the voyagers in Born to Run before they descended into the Copper Canyons with Caballo as their leader. Last weekend, as I stood with a bunch of clowns in cowboy hats (including Caity!! What a lovely lady) at the starting line of the Born to Run Ultra Marathon, we obediently raised our right hands and recited the same oath in tribute to the legend Caballo Blanco in the presence of his loved ones, whose hearts are eternally heavy in his absence. That being said, the overall mood was joyous; both a celebration of his life and all of ours, as we were preparing to take a long journey together. How can you not be happy, when your race director (Luis Escobar aka the photographer featured in Born to Run) is wearing a mariachi costume while telling us to have fun and not to be a bunch of dicks.

So WAIT a minute, hold up. Where the hell have I been?? I know all of my readers are wondering. Both of you! :) I’m in CALIFORNIA! I CAN’T STAY INSIDE TO WRITE ON A BLOG! It’s too beautiful here! Seriously, this place is off the hook. I have a great new job, I’m house hunting, I’m running all the time, meeting new friends, and it’s sunny! So in my absence, I’ve been exploring this place and doing some sole searching, misspelling intended. I decided to take a mini break from blogging, because I needed to seek out some answers. I found myself questioning the minimalist running movement a bit, mostly because of the confusion set in motion by big running shoe companies. Every major brand now has a minimalist model or two, in addition to the cushioned, stability, and motion control models. Result: Everyone is confused to the max. Example: Brand X offers these models: 5 are considered minimalist, 2 are considered “barefoot ride.” Example Question: Which minimalist shoe do I pick for the way I run? Or, I have X injury from running in X brand, which other brand would you recommend?

Choosing how to answer these questions in a short amount of time has been my struggle these past few months, like at races or when someone passes me in the hallway. I’ve finally discovered that the answer is probably not what the person asking wants to hear: It’s not about the shoe, it’s about the way that you run. It’s all about the way that you run. And perhaps the attitude with which you run, but that’s more of an opinion Change the way you run and educate yourself. The best way to change and provide feedback to your body is to run barefoot. Running barefoot will give you the answers to what you’re doing wrong, teach you to listen and respond to your body’s cues. If you’re not willing to run barefoot or TAKE THE TIME to change the way you run, you should not wear minimalist shoes. Switching to minimalist while you’re training for a marathon and you’re 4 weeks out but you want to try because you’re injured in your regular shoes is NOT a good idea. If you ARE willing to take the time to change, you will find the reward and freedom that so many of us have already found. The validation I was seeking came in the form of this video from Dr. Daniel Lieberman from Harvard, who has made such a vital impact in the field of barefoot running and movement research:

So anyway, what am I talking about? Right! The Born to Run Ultra Marathon festival. What is this thing all about? I was there, and I haven’t the faintest idea, but I know I’m better than I was before it. Mike and I arrived just before sunset to set up camp on Friday night. Our wonderful friends eventually arrived and we danced around the bonfire, played with hula hoops and listened to the band. Lights out was a little after 9:00, but we were so excited that we stayed up for a little while before dozing off.

BANG, BANG, BANG, BANG. 4:15 AM, 4 blasts of the shotgun followed by LOUD mariachi music. Now that’s a good wakeup call. Mike and I enjoyed a hearty breakfast of oatmeal with peanut butter mixed in from the jet boil (I love that thing!) and made some matcha green tea for a little extra boost of energy. It was cold, probably in the 40′s, but exciting to be camping before a race. About 20 minutes before the race, I began eating my Energy Bits and Recovery Bits. 30 Energy Bits and 30 Recovery Bits, just like they have recommended in their marathon race plan.

At 5:45 AM, we all stood around the bonfire and took our oath. I’ve never felt anything like it, surrounded by runners venturing out for 10 miles, 31 miles, 62 miles, or 100 miles. We seemed eternally connected in that moment, in that strange way that trail running brings people together. BANG! 6:00 AM, we were off.

I ran the 50k, which consisted of two 10 mile loops, one of which we ran twice. The actual course was beautiful: A private ranch with rolling hills, non-technical dirt/gravel surfaces, and one beautiful ridge that’s totally worth the steeper climbs and descents. The race advertises that the surface is “barefoot friendly” but I’m not in agreement with that. I’m a huge wuss baby and do not enjoy running on small rocks for 31 miles. I know, I have my diaper on as I’m writing this. I wore my Vibram Five Finger Spyridons that have good tread on the bottom and was totally comfortable the whole time. I was glad I was wearing them on the second loop, when I would have been sliding otherwise in the steeper sections. After each loop, we had a chance to run back through the campground where my sweetie pie and friends were waiting and cheering me on as I came through. They ran the 10 miler, so they were done WAY before I came back through after my first loop. Those dudes are FAST. Mike and his buddy, Joe tied for 3rd place and Grundle came in shortly after. My new friends from Ventura County Trail Runners were running the 50k also, so I was happy to run with them at different points in the race.

My fuel situation was fantastic. Like I mentioned, I ate 30 Energy Bits and 30 Recovery Bits 20 minutes prior to the start of the race. Every hour into the race, I ate 40 more Energy Bits. Why 40? Because Energy Bits tells you 15-30, so I figured 40 had to be better, right? I really don’t think I needed the 40, but I admit, I was a little paranoid. I carried Mandarin Heed in my pack and drank water at all the aid stations. I ate about half a tangerine and about half a gel at two different aid stations, but I’m not sure I needed that. But I planned to stop at all the stations, so I felt like I should eat something they were offering! My energy level was surprisingly high, and I never hit a wall. Runner’s high was a gross understatement; I’m pretty sure I floated through this race. Some might argue that I didn’t run the race to my full potential if I felt that good throughout the race, but I would argue that maybe I had the most fun out there My time, while unimportant, turned out to be better than I expected at 5:16.

I really don’t know what to say except that this was the happiest race I have ever done. Simply put, races like this perpetuate our need to be running, our need to be on the trails, and our need to be together. Every race should be like this, as this is what running is all about. Although, I’m really not sure if this race is about running at all. Instead, maybe it’s about celebrating life. I heard someone compare Born to Run to the Burning Man Festival, which sounds about right. Afterall, I don’t think anyone knows what either one is about, but everyone comes away a little loonier and starry eyed, claiming that their life is forever changed.

On my last loop, I found myself full of emotion. Unfortunately, this always seemed to happen on the hills, when I really needed even breathing to successfully get to the top. I would have this overwhelming feeling of fullness and satisfaction, and I couldn’t seem to hold back the tears. The Born to Run 50k seemed like the race that I had been waiting for: Almost like a coming of age, or a celebration of the arrival of the next phase of my life. I always knew I was meant to run, but I never could until I lost the shoes and the orthotics. Now here I am, two years later with two marathons, four half marathons, and one ultra marathon under my belt. And here I am, four months after having surgery, running my first ultra marathon. AND (as if that’s not enough ) we just moved to one of the most beautiful, sunny places I’ve ever seen with endless hills and trails. When I crossed the finish line, I had a great crew waiting for me. I held back the tears until they dispersed, then boo hoo’d (yes I’m still wearing my diapers) when it was just Mike and I. Best day of my life. A few minutes later, one of my buddies I’d met from the course preview, David, came across the finish, and both of us were overwhelmed with emotion again as we had just come a long way together.

The Born to Run Ultra Marathon. Still don’t know what the hell it was all about. Was it the hula hoops, the authentic Tarahumara ball races, the beer run, the music, the people, the running, the tattoos, the surfboard prizes, the handmade pendant medals, the cows or the race director? Who knows? All I know is that this one will be an annual event for us, and I can’t wait to see what’s in store for next year. Here’s a cute video to leave you with by one of the Born to Runners:

As always, I’m offering 30% off Energy Bits at http://www.energybits.com with the discount code BAREFOOT at checkout. :)

Have you ever experienced a race this fantastic? I’d love to hear about it!

Dancing into the 3rd loop

Finished!

Friends

Ventura County Trail Runners

Categories: Racing, Running | Tags: barefoot running, born to run, Christopher McDougall, energy bits, marathon, minimalist running, Spyridon, trail running, Ultra, Ultra Marathon, ultra running, vibram five fingers | 7 Comments

How to Have Your Best Marathon with ENERGYbits

Posted on April 8, 2013 by vegbarefootrunner

Mike and I are getting settled into Ventura, CA, and I have lots of great posts coming! In the meantime, here is a great tip sheet from http://www.energybits.com that describes how to have your best marathon using ENERGY Bits for fuel. I was able to run 20 glorious miles this weekend using Energy Bits, and it was perhaps the most blissful run of my life in sunny CA. That is, until I almost stepped on a rattlesnake sitting just off the trail. But, the snake was just protecting himself afterall…. Good luck and run happy And watch out for rattlesnakes!! Although my friends at Muleshoe Ranch might be able to tell me what kind of rattlesnake this is… stay tuned! MARATHON RUNNING Have Your Best Marathon with ENERGYbits

20 miles on the trail with Energy Bits!

The rattle snake that did not like to share the trail with me…

Want a discount on Energy Bits AND Recovery Bits? Just enter the code BAREFOOT into the discount area at checkout for 30% off.

Categories: Uncategorized | Tags: energy bits, marathon, rattlesnakes, recovery bits, spirulina, trail running | 3 Comments

Even Justin Timberlake Likes Spirulina: “Bring It On Down to Veganville!”

Posted on March 25, 2013 by vegbarefootrunner

Ok, Justin Timberlake is for real, everywhere right now. Since his new album dropped last week (I feel really street when I say album dropped) and before that, he’s been all over. He even “took over” my radio station for an hour the other day. This guy has power. He appeared on SNL recently for yet another sure to be classic song called “Bring It On Down to Veganville.” I was laughing so hard I almost peed my pants! Hilarious little diddy, but a very important message. Pay close attention to the line, “spirulina all in my shake!” So you might’ve seen this already, but just in case, here it is:

http://www.dailymotion.com/video/xy35qv_justin-timberlake-bring-it-on-down-2-veganville-veganshake-snl-3-9-13_music

And don’t forget to go to http://www.energybits.com and use the code

BAREFOOT for 30% off a bag of Energy Bits, 100% pure, organically

grown spirulina

Categories: Vegetarianism | Tags: energy bits, justin timberlake, SNL, vegan, veganville | Leave a comment

Remembering Where I Came From: The Last Running of the Wildwood Trail.

Posted on March 22, 2013 by vegbarefootrunner

Today, I went for what will be my last long run on Wildwood Trail, in Portland, OR. I was having a very nostalgic day, as I ran the path I’ve been frolicking on for the last 2.5 years. My old friend Wildwood decided to give me one hell of a ride today, which I obviously expected. I should’ve known that the last one would have to be a doozy. That damn trail has chewed me up, spit me out, tripped me, whipped me with branches, left me bloody and bruised, and given me the worst conditions I have ever experienced in my life. Ever. And yet, I am so enamored by the mere thought of running on it, you’d think there’s something really wrong with me. And maybe there is! But getting laid out over and over again has taught me a very important lesson in life: Always get back on your feet. As many times as you fall, get back up.

The forecast today said that it might be in the 50′s and sunny. HAHA!! It’s springtime in Portland, I don’t think so! I left my house wearing tights, two long sleeves, and a vest just in case it was cold, gloves and my backpack. It’s a good thing I wore all that, just in case. It started out cloudy, but things quickly took a turn for the worst. It started pouring rain, then that turned to sleet which came down with such ferocity that I started looking for an overturned tree just in case I needed to take cover. That turned to snow, which came down in huge, soft flakes. One landed on my eye, which I’m sure would’ve been entertaining for a passerby. Looked like a giant cotton ball was affixed to my eyelid. Then, as if someone hit a switch, it became blissfully sunny. The sun sparkled off every surface due to the sleet and snow on the ground, and I felt a burst of energy. It stayed sunny for about an hour and a half, then started sleeting and then pouring rain again. What a ride! 18 miles of crazy weather, one near face plant with an end result of a really cool half-cartwheel, and one epic 10 foot slide down an especially muddy hill. Ok, maybe it was only 5 feet, but 10 sounds better.

I arrived back to my car sopping wet, muddy, and smiling. The thing is, that trail has lit a fire within me. Wildwood was the first trail I ever ran consistently, and it’s made me who I am. It has created in me a love of running and experiencing the outdoors. It has showed me that hills are not impassable, but rather a change to be embraced and overcome. It is because of Wildwood that I now realize my potential to be an ultra runner, and I am stronger of mind and body. In fact, it was two months ago exactly that I had surgery, and I know that trail running has helped me with recovery. I was strong before surgery because of the trail, and I know it mentally prepared me for the demons that I faced. I will always remember the lessons that Wildwood has provided me.

While I was running today, I also thought back to my recent trip to California with Mike and my side of the family. I had a rare chance to run with my mom and dad, who are my original inspirations. They are why I run, this I know for sure. We ran together in Santa Barbara, 4 miles of sunshine. My mom is still faster than me. She is crazy! Off she went, trotting ahead as my dad and I laughed at how we couldn’t keep up. She recently won Grand Masters in a half marathon, and I really hope I’ll be able to keep up with her one day. Maybe when she’s 80? My dad never ceases to amaze me either, as he never has any running injuries with as long as he’s been running. He sure is noisy though, burping and blowing snot rockets every few minutes. He even blew snot on me twice! As I rounded a corner today, blasting up a hill, I blew a misguided snot rocket that landed right on top of my foot. Ah yes, I can see myself in both of them. A strong, snotty woman. I won’t forget where I came from: I’m forever a runner because of two strong parents and I’m forever a trail runner because of Wildwood.

I decided today that either the universe was angry with me for leaving Portland or it was showing me a big flashing sign that it’s time to move on. Again, thinking back to our California trip with my family, I have warm, sunshiny memories of running next to the ocean with my parents, running on the Arroyo Verde trail with Mike, and a feeling of home in Ventura. I do feel that it’s time to move on, but it sure will be tough to leave my old friend, The Wildwood Trail. But alas, I know it will always be right here in Portland, OR whenever I need a good ass beating.

Here are a few pics of my family from our California trip:

cute parents!

Mom, dad, Mike and I, Jill and Corey

The ladies

Dad and I

Here are some pictures from the Wildwood Trail today: And yes, this is the same day!

Sunshine!

The blue diamond, mark of the Wildwood.

SNOW

18 miles on the trail with Energy Bits! Don't forget to get 30% off with the code BAREFOOT and www.energybits.com

18 miles on the trail with Energy Bits! Don’t forget to get 30% off with the code BAREFOOT and http://www.energybits.com

Categories: Running, Running Stories | Tags: barefoot running, energy bits, minimalist running, Portland, trail running, ultra running, ventura ca, VFF, vibram five fingers, Wildwood Trail | 12 Comments

Podcast! Interview About Barefoot Running, Ectopic Pregnancy, Energy Bits, and Born to Run 50k!

Posted on March 15, 2013 by vegbarefootrunner

A couple of weeks ago, I was so lucky to have an interview with Caity McCardell of www.runbarefootgirl.com. She is the nicest person, and I can’t wait to meet her at the Born to Run 50k in May! Speaking of Born to Run, Caity interviewed Christopher McDougall, the author of the famed book right before she interviewed me! Needless to say, I was very flattered to be featured on Caity’s show. She really has a way of drawing people in, and I get the idea that we will get along very well… After all, we are going to be pushing each other in a wheelbarrow for the majority of the race we are attempting to run. We talked about everything from running, to posture, to ectopic pregnancy, to Energy Bits and life in general. Thanks for a great experience Caity! Here is a direct link to the interview: Leigh’s Interview

Categories: Barefoot Education, Running, Running Stories | Tags: born to run, Caity McCardell, Christopher McDougall, ectopic pregnancy, energy bits, interview, podcast, www.runbarefootgirl.com | 4 Comments

Meeting Hal Koerner and Rogue Valley Runners

Posted on March 7, 2013 by vegbarefootrunner

Today, Mike and I began our road trip down to California to do some exploring. I will be updating once we have covered more on our journey, but for now, a quick post about Ashland! We left Portland this morning, and it was monsooning. Sheets of rain were coming down as we were packing up the car. A sign that we were heading in the right direction? I think so! To top things off, we met our neighbor for the first time today, even though he’s lived above us for 2 years. After talking for a minute, we discovered that he is from… where? Oh yes, Ventura, CA, the exact location we are headed to. He said he loved it, and he would move back any day! He even gave us tips about where to go, where to avoid, etc. As if we haven’t had enough signs from the universe already, there it was today in big, flashing, blinking lights. I have never felt so right on our path.

Our first stop was in Ashland today, where we had a mandatory stop at Caldera Brewing. I had an incredibly delicious, beautifully colored Ginger Hibiscus Ale. Oh my… In combination with my Stinky Hippie sandwich (zucchini, hummus, grilled onions, garlic spread all on sourdough) I was in Ashland Heaven. I have never been to Ashland before, and I can honestly say that I can’t wait to go back! It’s Stinky Hippie heaven! There was even a drum circle in the quaint downtown. On a Wednesday. I’d live there, but alas, there is no surf for Mike. In addition to beer, sandwich and drum circle heaven, this little town is a runner’s dream. And if you know of one Hal Koerner, an ultrarunner’s dream.

As I was slowly chewing my Stinky Hippie, Mike and I were discussing the fact that Hal Koerner lives in Ashland. In fact, we knew that Hal actually owns Rogue Valley Runners, a running store in town. Yes, we are on a first name basis now. So we strolled along Main Street, a delightful throwback to everything that has ever been delightful. Sweet smells of incense and sunshine filled the air, and there was a relaxed feeling of anything goes. And of course, Ashland is known for the Shakespeare Festival, so there are hints of that claim to fame everywhere.

We finally stumbled upon Rogue Valley Runners, the store we were hoping to find. We went in, not really expecting to see Hal, but who can resist a running store, really? They have group runs at the store, and there was a trail map on the wall. Elevation gain is an understatement. I found a cute shirt, and asked the sweet girl at the register if they had my size. As she was looking for it, I continued to look around. I turned around, and hey, there was Hal. For real? I hesitated for about 3 seconds, and then walked up and said, “Are you Hal?”

As if I didn’t know. ”Yes,” he said nicely, looking around looking slightly embarrassed. I quickly explained to him that I was a big fan and we wanted to stop by his store, but never expected to actually see him. What a nice guy! He told us a little bit about the running around Ashland, explaining that it was either up or down. Judging by the mountains and hills that towered all around the little downtown, I could see what he was talking about. No wonder he likes this place to live! He said that the community group runs that meet at the store routinely turn into 8 miles or more with some pretty huge elevation. I wouldn’t expect any less from this cute little town, that is seemingly home to a pretty hardcore group of runners. You’d have to be strong to run around here! He did admit that he was thinking of having other groups that did shorter distances, but in this town, I’m not sure that anyone would show up. It kind of seemed like it was go big or go home around these parts. I love it! Hal certainly lived up to his reputation of being a hell of a nice guy. He was very humble, and he has that rugged appearance that shows his experience and miles on the trail. I hope to run into him at a race one day! I was giddy for several minutes after our time at the RVR store. And I got a new shirt! Mike and I are already thinking about taking a detour on the way home and going back to Ashland for some trail running. But first, we’ll have to ask Rogue Valley Runners where to go….

Tomorrow, adventures in Redding, CA on the trails. We are planning a nice trail run tomorrow with Mt. Shasta towering over our heads. Not a bad place to be!

Hal Koerner and I at Rogue Valley Runners!

The Magic of Ashland

Caldera Hibiscus Ginger Beer

Categories: Running, Running Stories | Tags: Ashland, Caldera Brewing, Hal Koerner, Rogue Valley Runners, trail running, trail running cities, ultra running | 2 Comments

True or False: Running is a Contact Sport!

Posted on February 25, 2013 by vegbarefootrunner

If you asked me this question last week when I was face planting and rolling on the concrete, my first response would have been, “TRUE!” If you asked my friend Brian the same question the night before, he would have said, “TRUE,” as he was also sprawled out. Unfortunately, both of our falls were in front of people, which means that our pride was probably hurt more than we were. Or at least mine was! Trail runners would probably also say, “TRUE” because of all the contact with the ground, trees, bushes, rocks, mud, mountain lions, monsters, and whatever else we encounter on the trail. Running in Forest Park in the mud in the winter has definitely brought some humor into my life with all of the wipeouts… Luckily, there’s no one else around when it happens though…

I recently started running “longer” distances of up to 5-6 miles. This is the first I have done this since my surgery on January 21st. I got off to a bit of a slow start, but I just decided to sign up for the Born to Run ultramarathon in May, to give myself a little kick in the pants. I sat around for about 5 minutes when I found out about Born to Run, wondering if I should do it. Then, I realized that the bigger question was, why wouldn’t I do it?? The Born to Run ultramarathon is in Los Olivos, CA, which is only about 1 hour and 15 minutes from Ventura, CA which is where I’m likely going to be living in May. And think about who is going to be there!! Christopher McDougall, author of best seller Born to Run, Barefoot Ted from Born to Run, and Caity McCardell of runbarefootgirl.com. Three legends of the barefoot running world. Not to mention, the race is directed by Luis Escobar, also appearing in Born to Run. It looks like one hell of a good time, so even if I can’t run the whole thing, I’ll finish it somehow. It might take me a while, but at least I’ll have the experience!

When I first started running after my surgery, I was having a great time with shorter distances of 1-2 miles. When I finally got up to 5-6 miles, I was feeling disconnected, like a thundering elephant running down the street trying to put one foot in front of the other. I couldn’t figure out what was going on! It took me two to three runs of this distance to figure it out. It was during one of these first longer runs when I was really focusing on my form, when I saw a hooded man walking towards me. I am a creature of habit, so when I’m running at night and I see any kind of figure approaching me, I immediately try to act like I am bigger and badder than whatever it is. I even read something recently about what rapists look for in potential victims. The main trait they look for is weakness, someone who avoids eye contact and looks like they won’t put up a fight. So ladies, this is something to file away for your personal safety. However, please don’t do what I did in this specific instance.

So, hooded man was walking towards me wearing headphones. I gave him my best mean mug and looked him straight in the eye as I confidently ran past him. I probably took two steps past him when my toe hit some imaginary object on the sidewalk and I immediately hit the deck, rolled and sprang back up in hopes that he didn’t see/hear me eat concrete. Wild-eyed, yet feeling like I had succeeded in my graceful roll back to my feet, I quickly turned around to assess the situation. Did he hear me? He was wearing headphones after all, and I didn’t want to give up the impression that I intended to give him with my mean mug and cool confidence. No chance. ”Holy crap!! Are you ok?” he cried while pulling his headphones off. He was crouched low to the ground in a wrestler’s stance and frantically looked around in a paranoid state, as if some creature might lay him out on the sidewalk too.

“I’m fine!” I tried to yell cheerfully although I was painfully aware of my knee throbbing. “Sorry…” I muttered to him for some inexplicable reason. I was so embarrassed, I guess it’s the first thing that came out of my mouth. Sorry he had to witness my idiocy? Needless to say, I only made it about 3 miles that night, but I intended to run further. I guess the combination of the thundering elephant and the throbbing knee didn’t exactly scream longevity.

On the bright side, I finally figured out what the problem was. It took a couple 5 mile runs over the next few days, but I finally realized that I was having a hard time with longer distances because my deep abdominal muscles were fatiguing. When I had surgery, I had four incisions, all of which went through my deep abdominal muscles. I had a very difficult time getting out of bed in the beginning, so you can imagine that during any longer runs, I would not be able to maintain my pelvic and abdominal stability. One aspect of barefoot running that I found out early on, was that the pelvis plays an important role in running form. In order to maintain proper positioning and stability of the pelvis and thoracic area, a strong transverse abdominis and obliques are important. This gentle, active, sustained contraction is considered by some to be called abdominal bracing. We’ve all heard that a strong core is important for runners right? The transverse abdominis (TrA) is the deepest abdominal muscular layer, whose job is to hold all the innards together, to put it one way. Additionally, the TrA reduces vertical compression in spine, so strengthening exercises for TrA are widely used in rehabilitation for stability of the lumbar spine. For runners, strong TrA and obliques connects the pelvis and thoracic area, which is important for power in running and proper alignment. During running, think about a gentle sustained contraction of the abdominals by bringing your belly button in towards the spine and leading with the pelvis. Here is a good video for aligning the body during running. I really don’t know much about Chi Running, but I do like this video.

In addition to remembering proper running form, a variety of core exercises should be utilized in order to increase strength. I am a huge advocated for Pilates, and finding a good instructor is vital when beginning a Pilates program. I also love body weight exercises in the form of planks, stability ball exercises and bridging. I really probably just need to do an entirely separate post about core and stability exercises.

So, the moral of the story is, be safe when running, and if you want to avoid looking like a thundering elephant, increase your core strength and endurance! If you’re going to mean mug someone, make sure you know what’s going on on the sidewalk or on the trail to avoid faceplanting. Here are some battle pictures:

Brian’s hands

Brian’s knee

Leigh’s Knees

Categories: Barefoot Education, Running, Running Stories | Tags: barefoot running, falls, injuries, minimalist running, running is a contact sport, trail running, transverse abdominis | 2 Comments

Too Much Too Soon Syndrome FAQ: A Look at Inside Ankle Pain

Posted on February 17, 2013 by vegbarefootrunner

The most frequent question that barefoot runners ask me is, “Why does the top of my foot hurt?” Second, “Why do the insides of my ankles hurt?” I will go a bit backward with my posts, because I’ve gotten two inside ankle pain questions in the past two weeks. I will try to address top of the foot pain in my next one. First of all, what is Too Much Too Soon Syndrome (TMTS)? TMTS is very common among us newly converted barefoot or minimalist runners. Many of us have tried for years to run in traditional shoes and failed to run injury free, or failed to meet our goals, or just failed to run happy! Running happy is the most important thing of all. So, that being said, when we start running barefoot or even in Vibrams, something funny happens to us. The first time, it’s a little weird, and we may even vow to never do it again. All it takes is that second time. Two barefoot runs, and you may find yourself addicted. THIS IS FUN!! WHEEE!!! All of the sudden, running is fun again, and it feels like play. Sensation is on overload, your awareness is heightened, and you think to yourself, this is great! I’m going to run my usual five mile route! Now it’s very difficult for a barefoot runner to do their normal five mile route because their soles will force them to turn around, but this is where many Vibram Five Finger runners get in trouble. We have a false sense of security from the rubber on the shoe, and we do not pick up the feedback that’s telling us to stop for the day. And that’s when I get an email, or a message on Facebook…

They usually go something like this: Leigh, I tried those stupid shoes (and yes I ignored you when you said to go barefoot first) and I started really slow by walking in them, and then I ran 4 miles. Or 6 miles. Or 8 miles. Now, I can’t walk! The top of my foot hurts, or my calves are dying a slow death, or the insides of my ankles hurt, or my whole body hates you Leigh, and I can’t even sit on the toilet correctly. I broke myself. These are all things that I’ve heard! And guess what? I’ve experienced all these things, because I too, am an impatient runner and ignore my own advice. It’s true, PTs make the worst patients!

Anyway, what am I talking about? Right, TMTS. So as new barefoot runners, we truly need to appreciate the amount of time it takes to build strength in the lower legs. Not only that, but the mobility of our foot must be enough to accommodate our new running style which is decidedly different than say, running in a shoe with an 1.5 inch heel. It is known that it takes about 8 weeks to gain strength and mass in a muscle. While we may feel stronger after only a few sessions of weight training or barefoot running, this is only due to neurological factors, i.e. the signal from the brain to the muscle to tell it to contract is getting faster. This is the common phenomenon that may happen when you’re trying to bench press for the first time. The first time you try it in the gym, the bar wobbles around like a noodle, and everyone laughs. Yes, it’s happened to me. But after a few days of persistence, that bar is steady and you get to show off your mad skills. Are you stronger? Well, in a way. You have better control. But you won’t be maxing out on the bench press with the big boys until you practice for a long time. And so, there is the parallel to barefoot running. Just because you’ve been a runner, doesn’t mean that you can max out (run 5 miles barefoot) the second time you try. We are learning to turn on muscles that have been off for a long, long time.

In the past couple of weeks, I’ve gotten questions from two different people about inside ankle pain after ramping up mileage in Vibram Five Fingers. In both scenarios, the individual ramped up mileage very quickly. Because since they were both runners before, they likely assumed they could do this. Let me start out by saying that if you’re experiencing persistent pain after trying minimalist or barefoot running, please see a physical therapist who specializes in running. If possible, see an open minded, knowledgeable PT who has experience in minimalist running. Physical therapists are movement and musculoskeletal experts, and they can evaluate and treat the specific problem. While primary care doctors are a good starting point to get a referral to see a PT, they might not necessarily know exactly what’s going on or be open minded to a form of running that’s still considered to be “alternative” or “different.”

So let’s get back to inside ankle pain. Inside ankle pain is not uncommon because the muscles that support the arch and muscles of the lower leg are usually atrophied from wearing regular shoes or running shoes with an arch support. The arches including the intrinsic muscles of the feet need to learn to come alive again, but until then, sometimes certain muscles will try to do all the work to hold up and support the arch. One such muscle that may become overworked while trying to control the arch, is a muscle called the posterior tibialis. This muscle originates deep in the calf area and its tendon wraps underneath the inside ankle bone (medial malleolus) and connects to a small bone in the arch called navicular, and then attaches by fibrous expansion to many other small bones in the foot. When this muscle is overworked, one could develop posterior tibialis tendonitis. The action of that muscle inverts or brings the foot in towards the midline, plantarflexes the foot (points it like a ballerina) supinates the foot (helps it roll out during running) and helps to control pronation (arch rolling in during running.)

Good Picture of Posterior Tibialis

So what can you do for this ailment? Well, for starters, RICE. Rest, ice, compression, elevation. Yes, it works! Then, it will be necessary to restore normal mobility and strength in the feet and lower legs. This is important for anyone who is considering barefoot/minimalist running! So the question is, is there anything that could cause inside ankle pain other than the posterior tibialis tendon? Of course! That’s why it’s important to talk to your PT. But, these exercises below will be beneficial to ANYONE who is considering minimalist running, so you really can’t go wrong with them.

Stretch!

1. Gastroc/Soleus Stretch: Please note, I do not recommend the shoes in this video Funny enough, I actually used to wear the shoes in this video, and we all know how that went… Additionally, I like to use a slant board to obtain even more of a stretch. It is necessary for barefoot runners to have lots of dorsiflexion range of motion.

2.Ballerina Stretch: This will ensure the top of the foot has sufficient range of motion so that the muscles/tendons in back of the leg are not overworking.

3. Roll Out! Roll your calves out on a foam roller. Get in there! Also, roll out the arch of your foot on a golf ball. Get in there! This should be a “good hurt” and the area should feel looser and freer afterward, not damaged and painful. The muscles/tendons need to be free of adhesions, rolling out can help bring circulation to the area. Increased circulation means increased blood flow and oxygen, which brings the good stuff we need to repair tissue.

Strengthen!

1. Direct Isolated Posterior Tibialis Eccentric Strengthening: Tendonitis and eccentrics are enemies. This one is a great addition to your toolbox!

2. Short Foot Exercise: Janda’s genius idea. This one is fantastic for intrinsic strength, so that posterior tibialis does not have to compensate for intrinsic weakness.

3. Calf Raises with Eccentric Lower: Great strength exercise for minimalist runners, as we must have eccentric control via the muscles of the lower leg and foot to decelerate upon landing on the forefoot. Please be sure that your weight is focused over the big toe. In other words, do not allow the foot to roll out when lowering down. I use this daily!

4. Calf Raise 100′s: Love this!

5. Functional Posterior Tib Exercises: During the second video, you can stop watching at about 3:30, unless you want to know about the navicular drop test.

These exercises are just a few things to put in your toolbox for minimalist barefoot running. The most important thing to remember is that patience is key to success in your transition, and the reward in the end is well worth your time. Run happy and run strong!

Have you experienced any TMTS injuries? What are/were they?

Categories: Barefoot Education, Running | Tags: barefoot running, barefoot running exercises, minimalist running, overpronation, physical therapist, posterior tibialis, tendinitis, tendonitis, too much too soon, VFF, vibram five fingers | 18 Comments

Why Does a Barefoot Runner Want So Many Running Shoes??

Posted on February 3, 2013 by vegbarefootrunner

That is the question… seriously though, look at all these beauties!! I have a serious problem!

Do you have too many running shoes? How about gear? I love it!

Categories: Running, Running Stories | Tags: barefoot, barefoot running, bikila, Earth Runner, komodo sport, Merrell Barefoot Glove, minimalist running, New Balance Minimus, running, see ya, Skora, Spyridon, trail running, VFF, vibram five fingers, Xero Shoes | 8 Comments

Running Free? Or Running Bound? And Earth Runner Huaraches!

Posted on February 2, 2013 by vegbarefootrunner

The past few days, I’ve been celebrating learning how to run again after about a month off, including surgery on January 21st. I have had a series of short, barefoot, giddy runs that have left me wondering why some people don’t run. And on the other hand, I saw a runner that have left me wondering why some do. During my brief, restorative runs, I have felt so completely free that I theorized that perhaps I am actually becoming more bound. More bound to the sport, more bound to the love of running, more bound to the earth and its healing qualities, and most importantly, more bound to myself.

Admittedly, I struggle with resting and allowing my body to heal. The thing is, while I was sitting around doing all that healing stuff, my mind was lacking its usual outlet, which of course, is running. All that sitting around can do funny things to a person, and that’s why I decided to head out the door and try to find some peace and quiet for my mind, which was consequently running amok.

So, I started with walking, which I did for a couple of days. The next day, I walked again with Mike and was able to run four times for about 1 minute each time. Now, I don’t mean really running exactly, more of a funny little skip/waddle combo that felt just perfect with the healing incisions in my belly. Not to mention, I looked good, which is what really matters. A few days later, I was up to my gentle skip/waddle for up to a half mile, which I did a couple of times, and I was starting to resemble a wannabe runner. Two days ago however, I had a real breakthrough. I put on real running clothes, including my brand new huaraches, courtesy of www.earthrunners.com. Thank you Earth Runners! I will do a review of these guys once I’ve had more experience with them, but in the meantime, check out their website and what they have to offer. I had a great first impression.

Anyway, I went out for a run, and decided to start out very slowly, go until it felt right, then go back. I gently plugged along for about a mile, then decided to turn around. I took off the Earth Runners because I wanted to really feel the ground, and continued along barefoot. I was going REALLY slow. And I felt REALLY good. Nothing hurt, and my body felt like it was drinking in the gentle movement and energy I was collecting along the way. Afterall, that’s what healing is all about! Collecting energy vs. expending energy. Whether I was barefoot or wearing the Earth Runners, I really felt connected, or bound to my surroundings. This is good, Earth Runners nailed that part of it!

Last night, I decided to try that same 2 mile jaunt again, with the same choice in footwear. Half in Earth Runners, half barefoot. I couldn’t shake the feeling that I was meant to be running and finding happiness again. Now, I know that recovering from ectopic pregnancy and surgery takes a toll on the whole person. While the people around me have been instrumental in my recovery, it was as if I was in need of an old friend in the way of running outdoors. So on I went last night, again slower than heck, but happy. I was even whistling my new jam, Justin Timberlake’s “Suit and Tie.” Don’t judge me, you know you love that song!

Anyway, I was whistling and shuffling along when I heard chaos behind me. What the… I turned around, and I was about to get passed by another runner! She was stomping towards me, with a look on her face that read, “GET OUT THE WAY!” and she had headphones on, but there wasn’t much point because I could hear her music blasting. It was something I didn’t recognize, but I remember thinking it was hilarious because it was a bubbly, poppy tune with a fast beat. It was a funny paradox because the girl attached to the tunes looked like she would sooner die than try to have a bubbly conversation with me. She actually looked like she might die if she had to take one step around me, so I decided to give her some leeway and hop onto the grass next to the sidewalk so she could charge by. As she passed, I turned and gave her a lopsided smile and a cheerful wave, but she just glared and stampeded on. I wanted to ask her if she was enjoying herself, but I figured she a) couldn’t hear me b) might kill me and c)I already knew the answer.

So, while I was pondering why some people don’t run, I found my answer through Miss I’d Sooner Die. Unfortunately, instead of enjoying ourselves, feeling the chill in the air, experiencing the ground beneath our feet, and drinking in our surroundings, we blast music in our ears, lock our feet up, put on an “eat shit” face and try to barrel through a 3 mile run and hope to experience none of it. Other times, maybe we hop on the treadmill to avoid the elements and put on a TV show and let the machine think for us. My intent is not to criticize these runners, because I have absolute respect for anyone who is getting out there and putting their health first. But, I do think that we’ve become a society that is much more bound to technology and distraction than bound to ourselves and relationships. Relationships involving each other as well as relationships with our surroundings. I’m guilty of this as well, when I’m networking on social media or sitting here on this blog instead of talking with my husband. But taking the time to escape those vices is valuable, and well worth the time.

Running has to be one of the purest forms of exercise, because you really don’t need any equipment. We could even run nude if we weren’t risking getting arrested! Now that would be entertaining… anyway,what was I talking about? Oh, right, running is pure. Yes, so the question is, are you running free? Or are you running bound? Both? And if you’re running bound, what are you bound to? Maybe the best answer is to run free to find yourself bound to your heart, the earth, and your surroundings.

Categories: Running, Running Stories | Tags: barefoot, barefoot running, Earth Runners, huaraches, minimalist running, running, running to music, trail, trail running, treadmill | 10 Comments