Marathon Training Update: Week of January 12th

Despite not running the prior week other than a long run on the beginning Sunday, I was able to go out and do my long run. I did feel like I hadn't run in awhile. My shins were very stiff and I had to walk briefly two different times in the first 3 miles. However, after that, I ran the whole way. I went my farthest yet in training - and my longest run EVER - 14.5 miles! I was planning on just doing a half-marathon distance, but I felt really good once I got past 3 miles so I figured I'd aim for my longest run. I had run 14 just before Hurricane Helene hit. Then the election kicked into high gear and lost a lot of progress. But now, I feel good about being where I left off, even though I still hate that missed so much time. I should be farther along, but I knew starting to train for a marathon in a Presidential Election year was a crazy idea. 

Overall, I was slower than I've been running, but even with the two walk breaks, I was still below the required pace to finish the full marathon in 6.5 hours. To me, that's a HUGE win!

On Monday, I took a rest. 

I missed workouts on Tuesday, Wednesday & Thursday. I have no excuse. I should have run in the morning, but it was cold or it was after work and it was dark. All just excuses!!

On Friday, I tried to run 3 miles but it turned into a run/walk session. I had tried out my Altras with a pair of Dr. Scholls plantar fasciitis inserts. They felt good for the first mile, but by 1.5 miles my arches were hurting. I had to walk. I tried to run again, but the pain came back and then the tops of my feet started hurting. Not sure what that was about. Long story, short, I took my shoes off and ran home fully barefoot and was fine - other than the sharp rocks that kept poking me, but that was few and far between. But it still hurt like hell when I found one. Moral of the story, stick with what works. My barefoot style shoes have been great. My desire to change at this point is just BS. I feel like I could run faster with traditional shoes, but I'm not out to run fast. I'm out to finish. A marathon! The barefoot shoes are working so why mess with it? 

Today, Saturday the 18th is 8 weeks until the Marathon!! Do I feel ready? No. Am I freaking out? Actually, no. I feel OK. I took a hike around Lake Powhatan today which is under two miles, but I was with my wife and we saw a Great Blue Heron. A beautiful bird that we don't often see around here. Tonight, before writing this, I did a total body workout using my dumbbells and resistance bands. I also did some stretching. I did a couple to hamstring stretches, the butterfly stretch, the Miss America which is good for the IT Band and modified Hurdler's stretch. I should have been doing these from the beginning, but I didn't. I was totally relying on the wall stretch, calf stretch variations and some dynamic stretches like leg swings. With 8 weeks to go, I'm breaking out all my tricks. 

Time to get serious. 

Today my wife asked "what if you're not ready? Just 'if'." I told her my pride wouldn't let me drop out and I'd follow through no matter what. I had considered having a backup marathon - Grandma's in Duluth, MN in June as a back up. It's actually my dream race. But it's sold out already, so Asheville Marathon, here I come!! At first it didn't bother me that she asked that. Seemed like a reasonable questions given my lackluster training. But the more I think about it, the more I realize that I haven't taken this serious. I haven't been consistent. I'm letting myself down. Worse, I feel like I'm letting her down. She's been so supportive of me doing this and here I am complaining about the cold or the dark. WTF John?? Get with it!!

I've been taking a Life Coach course. It's very similar and a lot of the same information from various Tony Robbins' books and tapes that I have. But it has made me realize that I'm probably afraid of failing. So if I sabotage, slack off, and don't train, then when I fail to finish in time, I can blame it on work, weather, hurricanes, etc. All excuses!! Some valid for a day or two - but not this whole time. 

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Discover the Surprising Health Benefits of Barefoot Running

Barefoot running is a growing trend that is gaining popularity among fitness enthusiasts and health-conscious individuals. The practice of running without shoes, or with minimalist shoes, has been shown to offer a range of benefits that can improve your overall health and wellness. In this blog post, we'll explore the surprising benefits of barefoot running and why it's worth considering as part of your fitness routine.

• Improved balance and stability: Running barefoot requires you to use your feet and legs to balance your body. This can improve your balance and stability over time, making you less prone to injury.
  
  
• Strengthened muscles: Running barefoot engages the muscles in your feet, legs, and core, helping to strengthen them over time. This can lead to improved posture, reduced pain and discomfort, and a reduction in the risk of injury.
  
  
• Better posture: Running barefoot can help improve your posture by strengthening the muscles in your feet and legs, and promoting proper alignment throughout your body.
  
  
• Reduced impact: Running barefoot reduces the impact on your joints, as your feet are better able to absorb shock and distribute weight evenly. This can reduce the risk of injury and help you recover more quickly after running.
  
  
• Improved mindfulness: Running barefoot requires you to be present and mindful of your body and surroundings. This can help you focus on the present moment and improve your mental health and overall well-being.

My personal experience has been wonderful. I was suffering from Plantar Fasciitis for quite some time. It wasn't until I switched to minimalist shoes that I felt relief. In fact, the relief was literally immediate. My very first run in Vibram Five-Finger shoes was completely pain free. Later, I switched to Merrell's which look more like a traditional shoe, minus the cushioning. It also has a very wide toe box which helps the foot fall naturally without being cramped for space. I started off with just a mile and then slowly built up. In January, 2022, I ran a half-marathon in my Merrells. The entire time training, running the race and recovering was pain free!

In conclusion, barefoot running has a lot to offer, from improved balance and stability to reduced impact and improved mindfulness. If you're looking to improve your health and wellness, it's definitely worth considering giving barefoot running a try. As with any new form of exercise, it's important to start slowly and gradually increase intensity over time to reduce the risk of injury. If you'd like more advice on creating a plan to switch over to minimalist running, please reach out and I'd be happy to help.

Shoe Review: Merrell Vapor Glove 5

Hey everyone, here is my video review of the Merrell Vapor Glove 5. I do realize there is a Vapor Glove 6 out now, but these were on sale and I have not had luck in the past with the Merrell brand so I was a little hesitant. These however fit like a....well....a glove. They feel great and are SO easy to get on compared to the Vibram 5-finger shoes I nave been wearing. 

For those of you that follow me on Instagram @ashevillerunningcoach, you know I've had trouble with foot pain. Running in minimalist shoes has changed everything for me. Yes, I run a little slower now, but I'm running pain free and I imaging that my times will get faster as I adjust to the "barefoot" style of running. 

I Broke 8 Minutes for the Mile!

Well, I did it! On April 3rd, 2021, I made my 4th attempt at breaking the 8 minute mile since I started this "quest" in October 2020 . The weather was perfect, I had the track to myself, and just felt good! Here is the video I made for my YouTube channel.

Just to recap what's in (and not in) the video, I did a 400m jog, followed by some stretching. My ankle was feeling really weird at first during the warmup but it worked itself out quickly with the jog and stretching. 

I debated listening to music. I had two songs from the Rocky Anthology that combined were 7:55, but I decided that since it didn't go well the last time I tried running with my phone and music, I would just focus on the run.

My splits were as follows. Not as even as I'd like them to be, but definitely better than they had been.

• Lap 1: 1:54.98 
• Lap 2: 2:06:.31 / 4:01.29
• Lap 3: 2:04.47 / 6:05.76
• Lap 4: 1:48.29 / 7:54.05

Having made 3 prior attempts at the mile since October, I knew I had the speed to run 2 minutes per lap, but I lacked the endurance to repeat them. So Since October, I've been focused on building my mileage. I've had to go slowly because I'm trying to avoid getting injured again with the Plantar Fasciitis I had early on in my journey to start running again. In October and November and half of December, work was crazy and so I lost some progress and like a dork, I tried to jump back into running from where I had left off. As a result, I felt the Plantar coming on again, so I backed off and took it slow.

Which brings me to a good point. Do NOT underestimate stretching. I have always did it as a chore. Even as a running coach, I would preach to my clients the importance of stretching and really get on them for not doing it, and yet not do it properly for myself. 

So I stopped trying to run "on my own" and instead, treated myself as a client. I actually wrote out a plan for a 50-something (cough-cough) male, overweight, former runner with plantar fasciitis. Once I did that, I knew exactly what I had to do and stopped "Winging it".

Breaking that goal of 8 minutes was huge for me. And now that I've done it, I feel inspired and excited to take on the next challenge!

 

How to Run When It's Icy

During the winter, I get asked a lot about how to run when it's icy outside. It's a great question, because the last thing you want to happen is to slip and fall and end up injured and losing the winter to build up your mileage base. Below are my top 3 suggestions:

Suggestion 1: Don't Run

I know that may sound funny coming from a running coach, "Don't run", but honestly, I'd rather you stay healthy and not risk it. Stay in, run inside on a treadmill, or do some other form of cross training like a stationary bike, swim at an indoor pool, etc. Also, keep in mind, if you run consistently, missing a day or two is not going to hurt your performance. In fact, it may even help by forcing you to rest, giving your body a chance to rest and recover from prior workouts.

Suggestion 2: Run Very Carefully

If you love racking up the mileage and insist on running, then try shortening your stride. Taking smaller, more frequent steps will help you keep better traction and reduce the risk of a slip and fall incident. If you can, find snowy parts as the snow will give your traction whereas ice will just be slick.

You can also drop you arms out to the sides and lower than normal and use them for balance the way a tight rope walker would. It may sound funny, but it helps.

Suggestion 3: Use Crampons or Ice Cleats

If you live up north, where it can be icy and slick for days upon days, you may want to invest in a pair of slip-on crampons, also sometimes called Ice-Cleats. these slip over your runnin shoes and have sharp nodules on the bottom that will bite into the ice and give you traction, similar to the way chains on tires work for your car. Below, I have a link to a great amazon product. By using the link below, you will help support this site as I will receive a small commission.

Proper Fit for Running Shoes

Unless you go to a running specialty store, you may not know if a shoe fits you right or not. Sure, you can slip it on and walk around, but how do you know if it’s right? Here are some things to look for.

Is it the right size?

This may sound silly, but don’t just assume that because your current shoes are a certain size, the new ones will be the same. Different brands, different styles,  even the same shoe but as a newer model can cause variance in the sizing. I have running shoes that are 9’s. Dress shoes that are 8.5’s and boots that are 8’s. You have to try them on your foot. And just so you know, a half size is only about the thickness of an athletic sock.

Is it the right length?

Now that the shoes are on, test to see if they fit in the length. While standing, bend over or have someone else place their thumb sideways on the toe of the shoe. You should have a thumb’s width between your toe and the end of the shoe. Less than this and you can damage your toenails. More than this will cause your foot to slip and you’ll get blisters.  

Is it the right width?

With the shoes on, check the width by squeezing the front sides of the shoes. They should be fitted but not tight like they’ll burst and yet not loose like you have too much material. Another easy spot check is the center where the laces are. If the areas on either side with the eyelets/lace holes are too close or almost touching, that’s a sign the shoes are too wide. 

Last but not least...the “Last”.

The back of the shoe where the heel is at is called the last. If this is too loose, you can use the extra hole at the top of the laces to draw in the heel but try to find a shoe that you won’t need to. That’s just a personal preference. 

Review of Thorlos Running Socks

As you probably know, I've been a runner since the 1980's and let me tell you, in all the years I've run, the best socks that I've used have been Thorlos.  I like the short style socks like their  J Running Socks.  To me, they just are the best bang for your buck.

Thorlos Running Socks - J Style

When I was competitive back in my younger days, I tried super lightweight running socks that were paper thin. I wanted as little weight on me as possible. The problem, was that between my training and racing, the thin socks would wear out in no time.  Thorlos however, last and last.  I started wearing and racing in them in the mid 90's and I've never gone back.  I actually have a pair of long Thorlos socks, that I don't wear too often, but they are still in great shape and I've owned them since roughly 1995.

While you can find less expensive socks, the Thorlos are definitely worth the money.  A pair of Thorlos can run around $14-15 dollars per pair, but again, you'll have them for years.  Other socks from Nike and New Balance just wear out too fast in my experience.

The padding as you can see in the image is placed in the areas that take the most punishment.  The toes, heels etc all have extra padding which helps prevent blisters and provides cushion to the areas taking on a lot of force.

If there is a downside to Thorlos, I would have to say it's the same as the pros of them: The cost and the thickness.  Now I know I said the thickness was a good thing, but you will likely find that your shoes are tighter when wearing Thorlos.  I recall I even went up a shoe size on purpose just so I could wear my Thorlos.  As for the price, that is just when you buy them, but as I mentioned, once you see how long they last and how comfortable they are, you'll see they are worth every penny.

Review of Merrell Barefoot Trail Glove

Recently I purchased a pair of Merrell Barefoot Trail Glove running shoes.  These are minimalist shoes that promise a barefoot experience.  I have been so happy with my FiveFingers, that I thought I'd give these a try as well. Here's my review of the Merrell Barefoot Trail Gloves.

My first reaction to them is....Ouch!  It's not an impact thing like I had with the Five Fingers at first...this is actual pain.  You see, there is a seam at the back of the shoe that runs vertical at the heel.  This seam rubbed me raw on both feet before I even ran 2 miles!  To be fair...it was the first time I've worn them.  I was wearing really thin socks also.  I've had amazing luck with running shoes over the years so this is a first for me.  I will try them again with thicker socks and hopefully that will stop the seam from rubbing.

On the good side...they are very comfortable when you first put them on and incredibly light weight.  They fit very snug in the width and actually remind me much more of my old Nike racing flats, than a "barefoot" shoe.  Originally, I was confused why the FiveFingers needed the toes...they look so weird.  However, having now run in the Merrells, it really does make a difference.  The Merrells just seem like racing flats, while the FiveFingers feel like I'm running barefoot.

As of right now, if you want a minimalist shoe with a "barefoot" experience...I would certainly recommend the Vibram Five Fingers over the Merrell Barefoot Trail Gloves.  However, I will try them some more with thicker socks as I stated above.  Perhaps after they break in, they will feel better while running.

Can I Run a 5K in Vibrams?

Many people ask me about my new Vibram Five Finger KSOs.  What are they like?  Are they comfortable? Can I run a 5K in the Vibrams?

I've had them for several weeks now but had been keeping my training runs short...just a mile or so.  Yesterday, I decided to head down to the Hominy Creek trailhead and run to Carrier Park and back...a total of 3.2 miles.  I had no problem running in them what-so-ever.  This particular run is mostly paved trail, but there was some wood-chip trails too.  That part was heaven. The pavement can still be a little hard, but I'm sort of used to it now.

I went out for a nice easy run since this was going to be the farthest I'd run in them, so when I had to stop and give directions, I wasn't upset at all.  Turns out, I was running a pretty good pace without realizing it.  Despite my minute or so stop to give directions to a lost motorist, I still ran one of my faster times for that route.

All in all - a big "thumbs up" to the Vibrams!

Vibram Five Fingers - Day Two - God's Shoes?

Well, today was day 3 of wearing & day 2 of running in the new Vibram Five Finger KSO's.  I have to say, I felt much better in them today.  I didn't feel the jarring sensation as much today while running downhill.  I noticed my stride seemed shorter, but my turnover was quicker.  I actually ran 25 seconds faster today than I did yesterday on the same 1 mile route with what seemed like the same effort.

Getting them on is much easier now too.  The first time was like trying to put gloves on a toddler.  Our feet are used to "mitten" like shoes....just one big open space.  Trying to get your toes into the little pockets was a bit tricky at first, but today was pretty quick.

I also realized that these "five finger" shoes oddly seemed familiar, but I couldn't place it.  Then it came to me.  Here's hoping Ed O'Neill gets a cut of every pair made.

Review of Vibram Five Finger KSO

I couldn't help it!  I found the Vibram Five Finger KSO (Keep Stuff Out) on sale and my curiosity got the best of me.  Yesterday, I wore them for a quick trip to the mall.  Let me tell you - driving in them is totally weird!  It really feels like you are driving with no shoes.  Not to mention what they look like.  I kept joking around that I had Gorilla feet, or that I was a Bigfoot.  My immediate thought was "How cool are these!".  They really felt great walking around.  I could certainly tell I wasn't in Shoe-Kansas anymore though.  This was definitely a new experience.

Today, I wore them for an easy mile run just to see how they felt while running.  I have to be honest and say that I actually have some concerns.  When I was in high school, I would run barefoot during some practices, in the grass, just to change things up a bit and use different muscles.  However, on the road is pretty different.  Perhaps it just takes some getting used to in order to not notice. When you run, it's as if 2.5 times your body weight is coming down on your joints.  This is why heavier people usually start walking and ease into running as they lose weight.  With my Nike Pegasus', I feel great.  Great support, great cushion - just a great experience.  With my Vibrams, I really feel the impact.  Especially on the downhills! I didn't really feel a lack of support, which I find really interesting, but the impact sensation was so noticeable.  I ran off into the grass a couple of times and that was very enjoyable.  Concrete and asphalt however, are not very forgiving.

I will keep running in them and give them an honest evaluation over the next few weeks. For heavier runners, I think I would recommend staying with well cushioned shoes.  These seem (at first try) to be much better suited to experienced runners that are more on the thin side.

I'll keep you posted!