"To get ready for 100s, it's all about volume, volume, volume!" --Tim Clement, a former training partner and multiple-times national champion at the 100K and 100-mile levels
I'm about to wrap up my third consecutive week of 70 or more miles. For me, when I start running 70 miles a week, I've flipped an important mental switch. Seventy miles in a single week means I'm starting to get serious about something. That something is the Leadville 100 on August 17. But this is only the beginning. The mileage is going to get higher--much higher.
My MAF training seems to be working beautifully. I've noticed that running at MAF is getting easier. My pace is gradually improving and my body seems to be in good working order. My foot, which has been wracked with metatarsalagia for four months, is slowly improving, thanks to physical therapy, stretching and a night splint. I'm cautiously optimistic about it.
In these past few weeks, I feel like I've gotten to know myself as a runner. So often we get into the thick of training and forget to really listen to our body, learn along the way and make the necessary adjustments. I've gone back to the basics, even reevaluating what kind of shoes I should wear. After a lot of research (more than I care to admit), I found that I need shoes with good forefoot cushioning and support since I'm mostly a midfoot and forefoot striker. I don't need tons of heel cushioning, which is to say I need to avoid shoes with a lot of heel-to-toe drop. I don't feel comfortable going with zero-drop shoes but I am comfortable with 7-9 millimeters of drop, versus the 10-12 millimeters of drop you'll find in most shoes these days. Too much drop inflames my metatarsals. So I'm now wearing shoes that give me what I need and where I need it. We'll see in the long-run if it all works for me--shoes can be tricky. In case you're interested, the shoes I've turned to are Saucony Omnis and Saucony Guides. Interestingly, those were my go-to shoes "back in the day." On the trail, I'm wearing New Balance 1210 Leadvilles (new to the market) and Mizuno Wave Ascends.
It's often said that we're all an experiment of one. I couldn't agree more. While there are tried-and-true training principles, those principles have to be applied according to our own unique selves, which is why all the best coaches will tell you they personalize their clients' training plans. For me, since I tend to get in shape fast and then go stale, only to get injured, MAF seems to be the ticket at this stage in my training. With a huge aerobic base and excellent fat-burning capacity (which are big factors in ultras), which I hope to have by May, I'll be ready to start working in some real intensity, which will entail hills, tempo runs and significant vertical. For me, there's no such thing as junk miles. I know there are many who scoff at "junk miles." When I look back on my running logs and trace how I trained for races that I did well in, there are some common threads I simply can't ignore:
High volume, including many two-a-days
Most miles at MAF
Some good intensity later in my training
Lots of long runs
I think for the past few years, specifically since we moved to Colorado in the spring of 2010, I've lacked a solid aerobic base and that's kept me from responding well to intensity. So right now the charge is to keep base-building and keep adding volume because it'll lead to the aerobic base I believe very strongly that I'll need. The fact that MAF training also improves your ability to burn fat on the run is also a big plus.
My next race, as of now, is the Cheyenne Mountain 50K in late April. Unlike last year, I'm really not out to make Cheyenne a key event and I don't want to be in super shape going into that race, because that'll mean my fitness is progressing too fast and I risk going stale by August. It's more for practice, a good long run, and fun.
Fun...isn't that why we do this crazy sport in the first place?
In the running world, all you have to do is utter the word "minimalism" and suddenly everyone has an opinion. If I had a nickle for every Christopher McDougall/Caballo Blanco-inspired runner I've seen at the Leadville 100 clad in Vibrams (or even huaraches), I'd be a rich man and could retire today...but not as rich as McDougall himself!
Although many would say "The Book" has been a primary driving force behind the burgeoning minimalist and "barefoot" movement, the fact of the matter is that modern-day running shoes have endured many trends over the years--from light and basic to big and clunky and everything in between. When you look at what many runners especially in the 1970s and even 1980s wore (pretty low-profile racing flats but nothing like Vibrams), what folks wore in the 1990s and early 2000s (big, clunky shoes) and what's hot these days (Vibrams and barefoot running), you could easily argue that what we're experiencing now is really "minimalism 2.0 on steroids."
The Bondi B's
Amid the minimalist movement, shoe racks full of Vibrams, and market share-savvy companies like New Balance and Nike jumping on the "less is more" bandwagon, along comes Hoka One One, a European outfit that has introduced innovative--and super-expensive--shoes that appear quite bulky and heavy and are sometimes dissed as looking "clown"-like. Ah, but looks can be deceiving. As almost any proud Hoka owner would attest (I'm on my FOURTH pair of Bondi B's and will likely be a lifer), Hokas are anything but bulky, heavy and Bozo-like. Yes, they have a lot of EVA, but EVA is light, soft and protective. The uppers are pretty simple, contributing to the relative light weight of Hokas. Ultimately, what you have in Hokas is tremendous responsiveness and a surprisingly light, comfy pair of shoes suitable for all distances--from 5,000 meters to 100-mile and 24-hour races (though I prefer light-weight trainers in "sprint" races like 5Ks). In many respects, Hokas are in a category all to themselves.
No matter what Hoka lovers may say, the minimalists and barefooters out there are undeterred, and God bless them for it. Maybe they're the lucky ones and those of us who wear Hokas are the less fortunate...or even unenlightened. Many of the minimalists contend that we have been sold a bill of goods by the big shoe companies (aka "Big Shoe") that want us to believe more support is better and will help prevent injury. Alas, some of these same big shoe companies have recently begun adding minimalist products to their lines, only feeding the confusion as to what's best for the runner. We are, the minimalists say, born to run barefooted, and so why impede the natural movement of the foot with tanks like Hokas?
For whatever it's worth, here's what I think: We weren't born to run per se. We were born to be active and work hard for what we need. It could be said that running was to "prehistoric" beings a means to an end. In "prehistoric" times, when there weren't King Soopers and Safeways around every rock, we put a lot of physical effort into hunting and gathering...because our lives depended on it. Meat was a big deal; you had to work super hard to kill an animal, sometimes running dozens of miles until the exhausted animal collapsed and died. But that was only part of the effort. You had to work almost just as hard bringing the bounty back to your loved ones and defending your catch from invaders. And animals weren't just a source of food; furs and hides were used for clothing. Most of the time, you ate vegetarian fare--and it sufficed. And when you weren't eating, you worried about things like fortifying your shelter, staying warm (or cool), protecting your family and friends, finding clean water, etc. All of that required some level of activity, including running and hiking.
But our ancestors didn't run for fitness. If a "caveman" ran 20, 30 or 40 miles, it wasn't training; it was to chase down a deer, evade capture, maybe deliver a message or get back home. And those who did the running were usually the best athletes, i.e., the ones who were the most physiologically gifted. No one even knew what fitness in the modern sense was back then. Being fit was part and parcel of survival; the best athletes reigned supreme and brought home the bacon. Also, they didn't have paved roads like we do. Their pursuits took them across pastures, meadows and calderas, up and down mountains, along treacherous ridges, and over downed trees and big rocks (all of which the Jemez 50M and Hardrock 100 deliver). Well-groomed trails were rare. Their feet, unlike ours today, were conditioned from childbirth to withstand tremendous punishment and were strong in muscle and connective tissue. Our feet today are none of that, in large part because we've been wearing supportive shoes since birth, sitting down a lot, driving our cars to King Soopers for food instead of chasing down and/or picking our grub, living in relatively low-maintenance shelters, etc.
All of that said, no one really knows for sure whether minimalism today is a good or bad thing, or even the "natural way." People who run in Vibrams, New Balance's line of minimalist trail shoes, and the like swear by them. By the same token, people who run in Hokas believe their way is the best way (especially for older runners). So essentially what shoes you wear, if you even choose to wear shoes, is a matter of personal preference. Me? My preference is Hokas, thank you very much.
***
And now let's enjoy an awesome tune that always gets me fired up and ready to get 'er done.
Especially around this time of year, I often get asked for advice from people who want to start running and need some direction. Few things excite me more than sharing my love of running and trying to bring as many folks "under the tent" as possible. The running community is very tight-knit and supportive. I could go to any race in America and instantly find a common bond with those around me. In a special kind of way, all runners are friends. We look out for each other.
Unfortunately, so many people view running as a form of punishment. When I played high school football, punishment was 100-yard intervals and hill repeats. But to me, running was never punishment--I loved it! In reality, running is as natural as walking, and it's always a great thing when someone feels the urge to start running. I say go for it!
In my last post, I shared some insights on what worked for me in losing and keeping off more than 50 pounds. Here, I'd like to share 10 tips for the aspiring runner. But before I share my 10 tips, I do urge anyone seeking to take up a new exercise regiment to first see their doctor.
Now for the 10 tips!
1) Because it's so very important to have a pair of running shoes that fit your feet and provide the support and/or cushioning you need, buy a new pair of treads from a specialty running store. It's always ideal to start off in new shoes. There are basically three types of running shoes:
Stability: Provides an extra level of stability for your feet.
Neutral cushion: Usually for the runner who has a neutral foot and needs less support.
Motion control: For the runner who severely over-pronates (foot goes inward)
At a specialty running store, you'll benefit from a sales person--likely a runner--who understands your feet and will recommend the type of shoe appropriate for you. You will not find this level of service or expertise at the big-box retailers. If cost is an issue, first find out what kind of shoe you need and then look for similar close-outs at National Running Center, Road Runner Sports, etc. FYI, running shoes will last about 400 miles. Keep track of your mileage so you know when to replace them. And, of course, always replace your shoes if you start experiencing foot, ankle, knee, hip or back pain.
A quick word on the burgeoning barefoot running movement. Barefoot running and Vibram Fivefingers have their place in some programs and for some runners. But forget about minimalism for now and get some shoes that work for you and go for it.
2) Just as important as running shoes, get some socks specifically made for running. Avoid socks that are cotton and instead shoot for socks made from Coolmax fabric. I've tried virtually every brand of running sock--including the obscure and the "next big thing" brands--and I always come back to Thorlo. Thorlos are a bit pricey--about $13 a pop--but so worth it and I rarely get blisters. If that's beyond your budget, no worries--there are less expensive brands out there.
3) Have a positive attitude and be patient. Running can be challenging, but as you get in better shape you'll find that it feels more natural and is less and less of a struggle. Start gradually. If running is all new to you, start off with a 5-minute walk, 1-minute run/jog routine and add onto your running time as your conditioning improves. Be systematic about it. Eventually, the goal is to run most of or the whole time! Eventually, you may even venture to the track for some speedwork!
4) Sprinkle in some cross-training. Cycling, swimming and the elliptical are great non-impact cross-training options. When I'm really in a zone and clicking off 100+ miles a week training for a big race, I often forget to cross-train or don't make time for it. Big mistake. Cross-training works different muscles, helps correct imbalances and basically gives your legs a break from the impact. Make time for it.
5) For now, don't try to hammer the hills. Eventually, you'll be running and maybe even crushing it up the hills. More immediately, focus on running the flats and power-walking the hills...unless you really want to run the hills.
6) Try to run on the softest-possible surfaces, which are gentler on your joints. This is especially important for those who are overweight. If you don't have access to dirt trails, run on asphalt if it's safe to do from a traffic standpoint. Or, if you can find a road with a dirt shoulder, go for it.
7) If resources allow, buy some Coolmax clothing. Coolmax is a type of fabric that wicks away moisture and breathes nicely. Cotton doesn't breathe and it doesn't wick, and it causes chafing. Coolmax apparel for running is easy to find and readily available at your specialty running store and even at the big-box stores. Apparel names I like are The North Face, Salomon, Pearl Izumi, Brooks, Adidas, UnderArmour, New Balance, Saucony and Asics. There are some less-expensive brands such as Champion (available at Target) and Starter (available at WalMart) that will probably suffice. A word of advice--I have some Coolmax apparel that I've been wearing for 6+ years. Coolmax is very durable and worth it.
8) Stretch before and after running! Although some discount the importance of stretching, I think it's really important if you're a runner. Tight muscles can place a lot of stress on your ligaments and tendons. The key is to stay limber without over-stretching.
9) Work on your core. For the runner, strong legs are king, but so is a well-developed core that includes the abs, hips, glutes and back. In time, you will also find that arm endurance is important. There are lots of plank exercises that are great for core and overall strengthening.
10) If a marathon is your ultimate goal, set manageable sub-goals that prepare you for 26.2 miles. For now, focus on a strong effort at a local 5K or maybe even 10K. You need to gradually work up to your goal. Rome wasn't built overnight! I highly recommend that you look into local running clubs, where you'll benefit from knowledge, experience and camaraderie. Also consider some excellent training plans from the likes of Hal Higdon, Jeff Galloway and others. I am not a certified coach, and so I don't have the training to provide a detailed plan.
Bonus: If you're on a tight budget, no worries. Let's imagine for a second that I have $150 to spend in getting me suited up for running. Here's how I'd spend it:
$90 for shoes at my specialty running store
$30 for 3-4 pairs of running socks
Remaining funds for Coolmax shorts and a Coolmax shirt at Target, WalMart, Kohl's, etc.
That doesn't leave anything for winter apparel. For now, sweat pants, a sweat shirt, a standard toboggan, mittens, etc. will be OK. Chip away at your running wardrobe and gear with every paycheck you get. Over time you'll be able to build up your arsenal and even get some fancy, useful gadgets like a running watch or GPS. For now, running shoes and running socks are the key. They are always the key!
One final thought: If you're going to be running at dark, please get a headlamp, reflective gear, and ideally a blinking red light. Also carry identification and even a mobile phone (I do not have a PDA because it's too large and bulky for running; instead, I have a small mobile phone that I run with). Consider a RoadID bracelet (available for $20). You can buy the lights and reflective gear at a specialty running or bike store or even the local big-box sports store.
Below is a video that I think is pretty useful. Form is very important. This will be helpful.
Good luck and let me know if you have any questions!
Last night I bought a pair of trail racing shoes that I plan to wear at the Mohican Trail 100-Mile Run next Saturday.
I'd been eyeing these shoes for a few weeks, especially as I continue rethinking the kinds of running shoes I should wear (thanks to a very thought-provoking book I'm reading, Born to Run by Christopher McDougall). After much consideration, I forked over $110 for a pair of black Salomon Speedcross 2's, purchased from Geiger's Ski & Sport Haus in Chagrin Falls, a retailer of very high-end outdoor sporting goods. These shoes are light and flexible and have a nice lacing system and some aggressive gripping.
Buying light-weight, flexible trail shoes was a big step for me. Usually for a 100-miler I'd buy a substantial, high-stability trail shoe such as the Montrail Hardrocks I bought a few years ago. These Salomons are none of that. They are pure trail racing shoes and my plan is to slip into them after the river crossing at Mohican. I'll be taking them through a few creeks, so hopefully they'll drain well.
In case the Salomons aren't working for me, I'll have at least four other pairs of shoes in my drop bags throughout the course. Hopefully I'll stay in the Salomons at least until the last 10 miles, when we get back on roads.
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I know that lately I've been harping on shoes and what I'm learning about in Born to Run. But it's good to question what we've always considered conventional wisdom. I think of a famous scene in "Dead Poets Society" in which Mr. Keating, played by Robin Williams, stands on his desk and implores his students to always look for a new, different perspective on the world.
Right now I'm standing on my desk trying to get a new view of my shoe-buying behaviors. As a guy who used to be 220 lbs. with a spare tire and a few chins, I still feel drawn toward shoes for big guys. You'll see me in heavy stability trainers 99% of the time. Only for road races do I break out my 10 oz. light-weight trainers. It's time that I come to grips with the fact that I'm no longer a burly guy and might just be able to buy shoes for speed. And thus a pair of Salomon Speedcross 2's are now in my possession. We'll see how they work at Mohican--maybe great, maybe not so great. Stay tuned.
***
Anyway, back to running shoes. The question I'm asking right now is what the human foot really needs in the 21st century. Does it need crash pads, motion-control bars, thick in-soles, etc.--or does it just need a thin rubber sole and a basic upper for protection? In other words, should the role of running shoes be to guide--or dictate--the foot's movement, or just to provide basic support and protection as the foot goes through its own natural motion? Too much shoe, I'm reading, can lead to weak feet and, consequently, to a host of injuries to the Achilles, arch, heel, etc. Now I'm wondering if the stability shoes I've always worn--shoes with built-up heels--are causing me to be a heel-striker. With the right shoes, could I be a forefoot striker?
Of course, running-shoe companies want us to think we need super-fancy (and, thus, expensive) shoes and that each of us fits into one of three categories--stability, neutral-cushioned and motion-control. From Nike and Asics to Adidas, my beloved Saucony and other companies, they've led us to believe that pronation is a bad thing when, in fact, it's normal and perfectly healthy for the foot.
A few days ago I ran an 1/8 of a mile barefooted and I noticed that I instantly changed my form--more compact stride, feet hitting the ground right below my body (as they should), quicker turnover, forefoot striking, etc. You can't heel-strike running barefooted because your foot knows that heel-striking will cause destructive stress. So you naturally correct and run with proper form. Don't get me wrong--I'm not interested in or even advocating barefooted running, but running barefooted will reveal your natural stride. The challenge then becomes finding shoes that allow you to run naturally while providing the basic support and protection you need.
Anyway, after Mohican I'm going to experiment with some different types of running shoes to see what I really should be wearing. Given my brief but enlightening barefoot running experience, maybe there's perfect form in me yet.
