Mission Accomplished: 50k pictures

I am officially an ultramarathoner (period). Owning that phrase still sends shivers down my spine. I was so overcome with emotion thinking about this phrase in the last 1/2 mile of my race that I started to cry. My throat started choking up, my shoulders tensed trying to hold back the tears, and all I could think was, "pull it together Katie they're going to take your picture at the finish line!" They say a picture is worth a thousand words... which is why I need many just begin to describe my experience running The Bear Chase 50k.

The morning started early with the setting of the moon...

and a beautiful sunrise over Bear Creek Lake
 (I ran up the hill on the right 2x during the race)

  The casual start line

Renzo had to wait an hour for me to finish the first loop. These are the friends he made at the start line :)

Eek! Seeing Renzo for the first time (mile 6)

 

Loving the trails and running through the creek

NOT loving the trails on the hot backstretch x2 (miles 14-18 and miles 27-31)

 The beautiful scenery of SW Denver

It was H-O-T, time for more sunscreen (mile 27)

Still having a great time (mile 27)

The aid stations ROCKED with runner volunteers.
How many  runners does it take to put a water pouch back in a backpack? (mile 27)

The aid stations also had awesome food - chips, cookies, skittles, mini sandwiches, fruit , pretzels -
and I really wanted a pickle, but had to know... sweet or dill? Thank goodness for dill pickles! (mile 29)

Pancakes after running 5 hours and 38 minutes!

The day after the 50k... still basking in the ultra glow while celebrating my 31st birthday.

And so the big question is... 8 months of training later with 2 barefoot marathons (one official, one as a training run) and a barefoot ultra under my belt for 2012, what now? I have already sworn to no marathons in 2013 as training ate into all of our hiking time this summer - but I truly found a passion for trail running during the 50k race. I came away uninjured, less sore than after a marathon, and time flies so much faster on the trails. As I wait for my running motivation to return, I have started doing more yoga, zumba and walking. No promises yet, but likely you'll find me back out on the trails in the spring training for yet another adventure. Stay tuned!

50k Training Weeks 7-12: What do you do when you fall flat on your face?

I want you to think back over the past couple of years, or even as far back as elementary school. When was the last time you fell flat on your face? Maybe playing soccer in high school; maybe mountain biking on a challenging trail; or maybe learning to ride a bike? Well, I have the privilege of saying that I have successfully fallen flat on my face twice in the past 5 weeks. Now that takes talent.

Fall #1: After my encounter with an ultra superstar I was super motivated to get in some trail work. I decided on Deer Creek Canyon southwest of Denver, which ended up being a extra challenging climb (over 1,000ft) with rewarding views. I made it all the way to the top of the canyon, but then let my brain relax... so I didn't see the tree root that propelled me in slow motion through the air and onto the dusty trail. Falling 10 seconds earlier would have meant falling on rocks and guaranteed a sprained ankle or wrist. Falling 10 seconds later and the trail would have been so narrow that I may have tumbled a few feet down a hill. The good: Dirt is "soft" so I just bruised my right arm, scraped my knees, and covered myself in dust. The bad: I was the furthest point (7 miles) from my car and had to force myself to keep going.

Fall #2: Last week at work was long and tiring as I was in charge or putting on a 3 day conference here in Denver. Exhausted, despite 10 hours of sleep, I decided to go on a short, easy run yesterday afternoon in my neighborhood. One block into the run I noticed bushes coming up that blocked my running path on the sidewalk so I hopped down into the street. I was feeling good, relaxed, and BAM I was on the ground. I had tripped over some black top that stuck out over the concrete. The good: I was only 1 block from home. I also may have found a new talent in how to properly fall as I came away with minimal scratches and bruises on my right knee, scratches on my right hand and some road rash on my right shoulder, but no broken bones, fractures, sprains or head bumps. The bad: I have some pretty bad whiplash and hyper-extended my right pinky finger.

So, what do you do when you fall down? I guess the best I've found is to 1.) get back up, 2.) take care of yourself, and 3.) set things free. To be honest, training for an ultra while balancing a full-time job, family time, and volunteering is tough. I'm tired and I haven't been running as much as the schedule says I should. I've been trying to find time for myself and focusing on getting some rest. These past 6 weeks I have been running an average of 2-4 times per week. While it's less than planned, I am proud to say I ran 26.5 miles two weeks ago and didn't feel really sore afterwards. In fact it was awesome!

When I expressed concern to my husband tonight that I only have 2 weeks before the race and that I'm nervous since I haven't run any of my long runs the past 2 weeks except my 26 miler he said "And what happens if you don't finish? It's not the end of the world. But you've run 26. You can do 31. Even if you have to walk some parts, you know you have it within you to finish." How true. There really is nothing I can do in the next 13 days that will physically alter my race (except falling again and spraining an ankle), now it's a mental game that I'm playing. I've put in almost 8 months of training to get to this point. Now it's time to set my worries free and enjoy the final days or preparation. September 30th here I come!

The ART of running... with a SUPERSTAR

The ART of running…
I am happy to report that after 3 ART (active release technique) treatments at the chiropractor’s office I am recovering from my sore hip, which was caused by tight low back and hamstring muscles that made me run funky. ART has been my running lifesaver over the years from sore calves and tight achilles to feet/hips that hurt so bad I can barely walk. My hip pain started 2 weeks ago after an 18 mile run. After 2 treatments I was able to run 20 miles last weekend. And after my third and final treatment last week, I could run up the stairs again and felt almost no pain on Friday. So I decided to go for the gusto. I ran 24 miles yesterday and 10 miles today. Seriously? Yes! Never in my life did I imagine that this was possible and yet as I was in my last couple miles today I was high on life. Let’s not forget all those moments during the 24 mile run when I envied people running without waterbottles (signaling that their distance didn’t require over 2 liters of fluids like my run). But seriously, today I broke through to the other side – I officially felt like an ultra-runner and knew that I had entered new territory. I give much of the credit for this new development to my time running…

…with a SUPERSTAR
Yesterday at mile 20 I was tired and dreading the final 4 miles. My watch said I had already been out on the trail for over 3 hours. I had been alternating running 15 minutes with walking 1-2 minutes just to make sure I didn’t further injure my hip. A woman approached me and asked how far she was from the recreation center where we both had parked. When I told her about 4 miles she said, “well, I’ve run thousands so that’s good for today” and then turned around and asked to join me on my final miles. The comment caught me off guard – thousands of miles? – and I had an eerie suspicion that I recognized her. We started talking about what I was training for and she said that she literally ran 1,000 miles in May/June… across the entire state of North Carolina. For proof, here’s The North Face blog and here’s the story in the Denver Post. I had stumbled upon a legend… the professional ultra-marathoner, Diane Van Deren!

Diane was gracious in offering tips on nutrition and how to train for ultras. She not only asked me what I was struggling with in my training but also what I did for a living and where I grew up. I was touched by her genuineness and in awe of her accomplishments. We talked about what draws us to run long distances and in the process I found the mojo to continue my training. I could go on and on about all that Diane has accomplished and overcome, but one comment in particular stands out: “love what you do.” Whether you are paid as a professional athlete to workout 6 hours a day, or teach elementary school, or work at a computer all day – love what you do. There’s no way you can run a 50k or a 100 miler if you don’t love to run. Yes, not every day or run will be amazingly awesome, but love the journey. Thank you Diane!

50k Training Weeks 1-4: What do you do with your time?

I run to try to make sense of the world. Most of the time I'm unsuccessful at finding the answer to the "why" questions, however, I usually come away with some reason for joy. During my long 3-hour run yesterday I tried to make sense of numerous things because as the phrase goes, when it rains it pours, and I certainly had plenty of time to think.

To begin with, have you ever taken the Strength Finder 2.0 assessment? I took it in May and learned that one of my top strengths is connectedness. Now, not all connectors express their connectedness in the same way. My expression of connectedness is that the faces I see on TV and the places I travel to do not feel foreign to me - it feels as if I have met people before or been there already. I have a deep sense of connectedness with those I have known a minute to a lifetime. It's this deep sense of connectedness that I thought about on my run yesterday. I thought about how I teared up at seeing the horrific images and stories about the theater shooting in Aurora. I thought about the ferry tragedy off the coast of Zanzibar - a route that I have traveled myself. I thought about a couple friends who are going through some health concerns. The hurt, pain, anxiety... there were so many reasons to run.

While I have always been proud to say that I have never had a bad run, yesterday was HARD. It was hot, humid, with no wind, not a cloud in the sky, and I came away with a sore hip/hamstring. At mile 9, I felt like I was at mile 18. I did finish all 18 miles, with a few choice words along the way, but I did it. I came away with the affirmation that life is precious and that if I am not enjoying what I choose to do with my time then I have the power to change it. Granted, I can't (or won't) always quit when a run is challenging, but all of this past week's events remind me that our minutes and hours are a gift to be cherished. And so, with a tender hip/hamstring, I chose to skip my run this morning and enjoy the morning from my bed. My hip thanked me. My sleep deprived body thanked me. And I was thankful for choosing to spend the morning sipping coffee in pajamas and making breakfast with Renzo.

In case you're curious about my 50k training schedule, here's what I have been up to so far...

Week 1: 4 miles/day (Tues-Thurs), 12 miles (Sat), 10 miles (Sun)
Week 2: 4 miles/day (Tues-Thurs), 15 miles (Sat), 10 miles (Sun)
Week 3: 4 miles/day (Tues-Thurs), 10 miles (Sat), 10 miles (Sun)
Week 4: 4 miles/day (Tues-Thurs), 18 miles (Sat), 10 miles (Sun)

Disclaimer: I have missed 3 of my 4 Sunday runs due to moving to our new house, traveling to Chicago, and a sore hip. I hope to pick them back up now, as long as my hip lets me!

10 weeks to go!

The Great Mystery

Just a speck on top of Window Rock in Window Rock, AZ

My work has taken me to Texas, Utah, and New Mexico this spring and just last week I had the opportunity to visit the Navajo Nation in Window Rock, AZ. I used to think Denver was a dry climate - and it is compared to Minnesota - but NW New Mexico and NE Arizona are truly wind swept deserts. Having worked with tribes in Arizona and Wisconsin in the past, I was excited to be back among a slow-paced culture, rich in artwork and spiritual beliefs.

My work (training clinicians in STD/HIV prevention) is taboo in many places, but especially in places like the Navajo Nation where there isn't even a word in Navajo for STD. We had a blessing by a local leader before our training and he asked that the Great Mystery be with us and help us fight that which is harmful. The Great Mystery is the Navajo peoples' way of describing God and the creative spirit within each of us. I really like the title "great mystery" because it implies that there is something more powerful than ourselves, it gives us permission to not know everything, and it means that there is a journey. 

Renzo and I have been reflecting back on the journey of the past 3 years that we have been married (as of tomorrow) and especially on the past year of transition. One of the lessons we've learned is that we cannot predict the future - and neither would we want to because the Great Mystery's plans for us have been so much better than we could have planned for. Who would have known a year ago that I would be full-time barefoot runner? Who would have known that I'd have the opportunity to travel all over Texas and the southwest for work? And who would have known that after living in 5 places in 3 years (and thinking that we would not own our own place until we were at least 40) that we would be homeowners? Yes, that's right - if you can believe it, the Amayas now have a permanent residence! Of course we went about the whole process "Amaya style"... decided to think about buying a house and then put an offer on a place within 10 days. We have owned the place for a week now and move in this Sunday! Pictures will be coming soon.


Another thing I could not have predicted is that this summer would be so darn hot, setting a record of 5 days in a row of over 100 degree temperatures. A perfect time to start training for a 50k, obviously. My 13 weeks of 50k training started this morning at 5:30am (ugh) with a 4 mile run. I am pretty well recovered from my marathon (3 weeks ago), but have to admit that I am nursing a mildly sore right IT band. I'm hoping it's just sore from a decrease in exercise these past few weeks and walking in flip flops. Keep your fingers crossed!

Barefoot Marathon Finisher!

Barefoot Marathon Finisher!

Over 1 year in the making and I am so proud to say that I officially finished a marathon in my minimalist/barefoot shoes!

My dad always taught me to make multiple goals - because even if you don't achieve your number one goal, you can still be successful with plan B and you should be proud of your accomplishments. Goal #1: Break 4 hours (so close - I finished in 4:07). Goal #2: Finish in my barefoot shoes (check). Goal #3: Don't get injured (check). Goal #4: Enjoy the beauty of the course (check, although I may have zoned out for miles 20-23).

The experience can be summed up in 3 words... hot, hilly, and hobbling.


When I ran the Steamboat Springs marathon back in 2005 it was so cold that it snowed the day before and we wore long sleeves the entire race. Seven years later and this past Sunday I was in a tank top praying for shade or clouds to offer a break from the blazing sun and 80 degree temperatures we experienced the second half of the race. I got sweet tank top and sock tan lines out of the deal, plus a little dehydration. Even though I stopped at every water station for 3 glasses of fluids, I still needed 4-5 bottles of water afterwards in order to catch up.

The hot, hot road into Steamboat Springs (mile 22)

The first half of the course is all downhill. You start at over 8,000 feet and make your way down at least 1,200 feet by the time you reach mile 7. We saw horses stampeding through the valley, quaint cabins isolated on a hill, cows grazing in the fields, and snow on top of the nearby 10,000 foot peaks. It seriously is breathtaking - and it's just you and the road taking it all in.

The hills seriously start up around mile 14 and continue to roll until mile 23. Why did I decide to run this race again? Do runners have short term memory? We must - otherwise, why would we put ourselves through the pain again? I kept repeating "hills do not exist" to the rhythm of my stride and tried to forget they were there. My wonderful husband and brother-in-law joined me on their bikes for the last 10 miles, which was such a welcome sight as the pain, soreness, and tiredness started to kick in.

Still moving forward at mile 25! Si se puede!

And now, the hobbling. My calves are so unbelievably tight and sore that when people see me walk they ask if I am okay, if I need help, or if I need crutches. This evening I walked up and downstairs "normally" for the first time in over 2 days - my legs just can't support or move properly after the hills and distance! I have only had issues with stairs after the Steamboat Springs Marathons and not the other flat-lander marathons so it must be the hills.

And despite it all, I have to admit that I actually find it gratifying to be sore for a few days because it reminds me that I worked hard. I am already moving much more easily tonight - probably due to the multiple walks I have been going on each day to loosen up the muscles - and I hope to be back running low miles this weekend.

Celebrating in the shade!

Thank goodness for short-term memory. I remember thinking at mile 20, "how am I supposed to run a 50k (31miles) in September when this is sooooo hard?" And now only 2 days after the marathon the heat and hills seem like a thing of the past and I am excited for the challenge of training again. Don't get me wrong - I am going to relish in the next 3 weeks of laid back casual runs and walks before I launch into the next training schedule, but I get such an adrenaline rush from long distance running!

And the million dollar question... now that I've achieved this goal, will I return to my orthotics and former Saucony motion controlled shoes? No way! I hope to be a barefoot runner for a long time to come :)

Marathon Training Weeks 10-17: T-Minus 6 days!

I can't believe it, but I only have 2 runs remaining before the marathon on Sunday. Ahhh! I have finally been tapering in the past week, which is a welcome relief after running a couple 5-8 mile runs during the week and a 12-20 mile run on the weekend. As my runs have decreased in length, it has been harder and harder to find the motivation to run. But I think that's somewhat normal as it has taken so much focus to do the hard part of the training and now I'm starting to relax. As I reflect back on the last 8 weeks of training I remember...

Believe me, my shoes are really barefoot shoes. I was out running on the trails during my first 20 mile run and saw another runner running in the Vibram Five Fingers. I was so excited I exclaimed "Hey! I'm a barefoot runner too!"After giving me (and my barefoot shoes) a glance over he said "Oh, you must have left your barefoot shoes at home."I was slightly devastated by his one-sided barefoot shoe view and quickly came to my barefoot shoe brand's defense. My "shoes" have zero drop just like Vibrams and are only slightly thicker in the sole (2mm) and slightly heavier (1oz per shoe). In addition, my Vivo Barefoot Neos have absolutely no arch support, whereas some Vibrams have some arch support built in. I am really proud of how far I've come - from motion control running shoes and orthotics to shoes that are more like slippers without any support. This marathon will count as a barefoot marathon!

Solving the nutrition puzzle. In past marathons I have used GU gels, sports beans, and Cliff shot blocks as calorie boosters during the race - usually starting at mile 5 and spaced every 4 miles after that. Unfortunately, my body has NOT liked these options this time around. I think they might be too sugary and I'm not processing them as well. I have also been puzzled about what to eat before the race, as my body has not like the typical toast, fruit, water, and coffee. What should I do? I have found some less sugary options (honey stinger waffles) and may try the suggestion of baked potato sprinkled with some salt or some nuts (almonds). I may just end up winging it and put a variety of options in Renzo's backpack so that I can listen to what my body needs/wants, but if you have suggestions I would love to hear them!

I am ready. I am ready? This always happens. You start training for a race and it seems so far away. You are so focused on putting in the miles and just making it through each day's run that the race day sneaks up on you. Your body is so tired from all the training that you wonder if you've tapered enough and at the right time. As my brother said this past weekend "You've run two 20-mile runs. You can definitely finish a marathon!" And he's right. I've done this 3 times before and I know I can do it again. My goal, as always, is to enjoy the day and have fun. It's not worth it to me to spend 4 months training and then hate the experience - although I know the hill at mile 20-21 will not be fun.

Next time you hear from me I hope to have a marathon finisher's medal around my neck!

Marathon Training Weeks 3-9: All of the above

The past 7 weeks of training can be summed up as "All of the above."

I've run in inches of mud and freezing melted snow puddles, around beautiful lakes with palm trees in Austin, Texas, on winding trails towards the mountains, and through the University of Minnesota campus at dawn.

I've run in shorts, winter running tights, tank tops, layered long-sleeves, and everything in between. Who knew we could go from 80 degrees to 30s and snow to 70 degrees and sun in 4 days?

I've gotten injured, seen a chiropractor (thanks Jenna!), and am now running pain free again.

I got a bad cold, had to take some time off, and missed out on a long run.

My shortest run during the week used to be 3 miles, which turned to 4 miles, and next week turns to 5 miles. I won't see 3 miles again until Memorial Day weekend. And yet, when you slowly increase the miles you surprisingly get used to it (most days).

I had a moment about 2 weeks ago when I ran 15 miles and thought "if this is hard, how in the world am I supposed to run 26.2???"

I had a moment yesterday during an 8 mile workout and thought "man this is easy, bring on the marathon!"

In summary, marathon training is like a roller coaster. Some days you're up, some days you're down. You can't always predict what kind of day it's going to be, but you have to keep telling yourself that there will be good days. You also have to trust your training. My schedule is 2 higher volume weeks, followed by 1 lower volume week. As you are building endurance in the higher volume weeks and trying to move your body to the next level, your body will most likely feel pretty tired. However, if you're able to stick to increasing your distances, the shorter runs become easier, the longer runs start to feel shorter, and the lower volume weeks start to feel like a walk in the park.

I am still running in my barefoot/minimalist shoes and LOVE it. My long run this week is 17 miles - never in a million years did I think that I could go from barefoot walking to 17 miles in barefoot shoes since last May. Knock on wood, in 8.5 weeks I'll have my first barefoot marathon under my belt. Now that will be something to celebrate!

Marathon Training Week 1-2: One foot in front of the other

Starting a marathon training program is thrilling, terrifying, and tiring. I enjoy having a training plan that provides structure to my weekly routine but thinking too far ahead to the 18 and 20 mile runs is daunting. How in the world am I going to get there?

And that's when I have to give myself some ground rules...

1. Be flexible - I won't be able to do my long run every Saturday, so I'll need to do some shifting from time to time. This may cause you to miss a short run every now and then in order to fit in a long run. On the other hand - it might snow like crazy (we got 15-20 inches a week ago) and you might be forced to search out a treadmill. Blah, I'd rather be on trails. It's okay, life and my running will go on.

2. Agree to something doable (and that you'll enjoy) - While training for my second marathon one summer in my hometown I tried running 5 days a week. This training plans required 2 back to back long runs on the weekend. I had all the time in the world to run, but that wasn't the problem. After finishing 8 of the 18 week training schedule I was in tears. I was so exhausted from running that I just wasn't enjoying it anymore. And that's what confirmed for me that running 4 days a week, plus a free fun "exercise" day (walking, biking, Zumba, napping) was ideal. 18 weeks is a long time, so you better learn to love it!


3. Put one foot in front of the other - Once you find a training plan, you have to put in the time. These first 2 weeks for me have been exhausting. The running is pretty easy and I am excited to be training, but my body is just overall tired. My feet are sore from running in my barefoot shoes on concrete this week. I noticed that my right foot isn't as strong as my left, so I try to strengthen muscles and adjust my stride. And then my calves are super sore so I'm adjusting my stride again!


Now which marathon training program to follow...
As a creature of habit, I've always used Hal Higdon as my guide. Hal has contributed articles to Runner's World since 1966, has numerous running accomplishments underneath his belt, and I recently discovered that he went to Carleton College (the rival college of my alma mater). I take liberties with his programs and use them as a framework. This time I am following Intermediate 1. I will run the Tues-Thurs runs, but shift them to Monday, Tuesday, Thursday. I am deleting the Saturday runs and moving the long Sunday runs to Saturday. To be honest, I've never really followed the week day lengths, but I'm really going to try this time. I view this training as the groundwork for my ultra-marathon later this fall - so the goal is to not burn out, not get injured, and build an enjoyable habit.

Update on New Year's Resolutions
Good news - I finished reading 40 books in one year! I don't know if I'll ever reach that goal again, maybe when I retire. The other resolutions are well on their way - I officially signed up for the Steamboat Springs marathon, training has started, and I am researching a 50k for the fall.

World meet my barefoot shoes. Barefoot shoes meet the world.

This introduction is long overdue. World meet my barefoot running shoes - the VivoBarefoot Neo. I have been running in them for the past 2 months and love them so far. They are unique... you can bend them in half, twist them like a towel, and flatten them like a pancake. It's like wearing stylish slippers. I would post a picture of my own shoes but we lost our camera AND went hiking on red dirt trails last weekend, so they have been banished from the public eye until they are thoroughly clean.

So, what questions do you have about these... uh, hem... shoes? I'm going to try reading your mind, but if my telepathic powers are unable to do justice, leave a message below.

Are they warm enough to run in winter?
Yes! The coldest I have run in them is about 25-30 degrees and my feet were sufficiently warm. My neighborhood has super narrow "sidewalks" that are more like extended curbs, so when it's cold that means it is usually icy, non-navigable (side streets are not plowed here in Denver) and I hit the treadmill.

Do your feet get wet easily?
So far, so good. I have run on damp mud and through a few puddles without getting my socks wet. Either the mesh and 4mm rubber sole keep the water out or I have quick foot work.

Do you still feel rocks through them?
I can still feel the ground through these shoes, but they are in between regular shoes (not feeling anything) and barefoot (feel everything). The minimal rubber sole (4mm) cuts the impact enough, but still maintains the barefoot feel with no arch support. I really appreciated having these shoes when I was running over some ice because I felt that I could sense more quickly when it was slippery vs safe.

Why didn't you get those funky Vibram Five Finger shoes?
To be honest, my feet felt claustrophobic when I tried them on. I wear my running shoes so loose most people think they are untied. What can I say - my feet have a free spirit and don't like to be confined. I also wanted barefoot shoes that I also felt comfortable wearing with jeans and I thought these were cute.
I do confess that these shoes are not miracle workers. I was quite sore after an 8 miles run 2 weeks ago - you still have to work and put in the training. Magic doesn't happen overnight - but they do make the ride more enjoyable.

Note:  If you are considering buying these shoes, they come in European sizes and I struggled to find the right fit. I wear an 11.5 Women's in Saucony and the largest VB Neo size in women's (42) was too snug for my taste, so I am running in a Men's 43 (probably a tad too big). If you order online through Zappos you get free shipping for returns - which came in handy for me since you can't find these shoes at your local running store.

New Year's resolutions that I just might keep

I never make New Year's resolutions. For some reason the idea of adding something to my busy schedule or changing my ingrained habits is daunting. Paralyzing. Stressful. So, for the sake of avoiding my negative connotations with a standard New Year's resolution, I am going to phrase my resolutions as goals. Overall, these goals will reduce stress, not cause it, and they might be the first "resolutions" that I actually keep.


Drum roll please.... prepare yourself for a little insanity...


Books - this may be cheating, but I want the time frame for my first goal to be February 2011 - January 2012. I started devouring books when we came back from Africa on February 1, 2011 and I am on such a roll that I want to see how many I can read within 12 months. My goal is 40 and I'm only 3 books away!


Marathon - I have 3 marathons under my belt, but I've never run a marathon in minimalist/barefoot shoes. Steamboat Springs Marathon, June 2012, in minimalist shoes, here I come! I'll document my training wows and woes starting January 30th. 


Ultra marathon - I debated about putting this goal in writing, but I admit that I've always wanted to run an ultra marathon (any distance over the traditional 26.2 miles marathon distance). I'm one of those quirky runners who loves the 20 mile training runs. I did warn you to prepare yourself for a little insanity, right? I'm looking at running a 50k (31 miles) at the end of September 2012. Most running sites suggest running a marathon, recovering a little, and then building back up. The theory is that having a marathon training base underneath you will make the 50k training easier. While marathons (and some ultras) can be competitive speed-wise, the culture around many ultras is to have fun and that it's okay/expected that you will both run and walk. Ultras also tend to be on hilly terrain and partially on trails. I'm excited and terrified all at once!


Barefoot progress
 Here's the recap on goals I set back in July 2011 and their progress.
1. Increase the number of days I run barefoot to 2-3 days per week to build strength in my muscles. I am now running full-time in my minimalist shoes (3-4 days per week) plus walking in them whenever I can. My legs are no longer sore from the new stride; running on my mid/fore foot feels completely normal.
2. Increase my barefoot distance to 6 miles. I am up to 7 miles in my barefoot shoes and getting ready for an 8 miler soon.
3. Find minimalist shoes that I can wear in the winter. I found amazing minimalist shoes that I absolutely love called VivoBarefoot Neo. They are "shoe-like" enough to wear with jeans, and barefoot enough for my running. I'll share more details about the shoes in my next entry.


I can't express enough how much I love barefoot/minimalist running. Looking back at my posts, I never would have guessed that I'd go from walking barefoot to prepping for barefoot marathon training in 8 months. Here's to a new year - one that will be lived to the fullest!

Venture of the Soul

Greetings from the Mile High City! We've now officially been in Denver for 6 weeks and have already been busy re-connecting with friends, meeting new people, and exploring the mountains. In fact, we've been in the mountains every weekend. Here's a chronicle of our mountain/soul ventures to date...

Mt. Falcon - We went hiking in the foothills with views of Mt. Evans, Denver and the plains. The original land's owner tried to build a summer home for the presidents here in 1918, but it didn't get passed a marble cornerstone. No pictures for this hike :(

Twin Sisters - This hike was a little ambitious at 8 miles on our second weekend. But does that surprise you? Twin Sisters is near Estes Park and summits at 11,400 ft. The aspens were just starting to turn and the views of Longs Peak were breathtaking.

A view of Twin Sisters from the bottom

A view of Longs Peak from the top of Twin Sisters

Silver Dollar Lake - My sister (Erica), Renzo, and I ventured near Georgetown to get a glimpse of the gold rush and go on a less-ambitious hike to some beautiful lakes. It started to briefly snow, but the views were worth it.

The aspen "gold rush" - or as I like to think, Coloradans are secretly Packer fans each fall

Steamboat Springs - Renzo, his brother (Robert), and I visited my friend Lindsey and her husband and daughter for a weekend away in Steamboat. We relaxed in the hot springs, ate tasty food, and visited Fish Creek Falls before leaving town.

 Catching up with my friend Lindsey (Fish Creek Falls)

South Valley Park - We found a beginner mountain biking trail in the foothills with beautiful red rocks and fall colors. The trail was on the land next to Lockheed Martin, which kind of made it feel like Big Brother was watching.

 

Mt. Bierstadt - In freezing temperatures (literally it was 32 degrees when we started at 11,500ft), we hiked Mt. Bierstadt, which summits at about 14,100ft. We encountered snow, briefly lost our trail, and celebrated with Cheetos.

At the summit with our friends Amanda and Darick Baker

With all these hikes and adventures, what about minimalist running??? Well, I haven't been able to run completely barefoot in our new neighborhood - it's not as green and grassy as St. Paul. I continue to run on my fore foot or mid foot in my old shoes while I wait for my minimalist shoes to arrive in the mail... this week! Stay tuned for a post coming soon. And when no one's around, I run in my socks on the treadmill in the fitness room at our apartment complex :) A girl's gotta do what a girl's gotta do.

Last day in the land of 10,000 lakes

Our rental truck is packed, the car is ready to be towed, and I finished my last run in the Twin Cities (for now). As I mentioned in my last post, we're heading west to Denver, CO for our next adventure. Who's excited to drive a 15 foot truck - without cruise control, a tape player, or a CD player - across the country while towing a car? This one! Our stuff has been in storage for 13 months, which is long enough to know you really need to toss things you forgot you had and that you need to toss even more of the stuff that you didn't need. Let the purging (hopefully) begin - because we all know that once we see that trinket we forgot we had from Africa or find the shoes that "just might come in handy someday" we will fold under the pressure of emotional attachment and keep them in a box for another year until we have the courage to either a.) donate the item or b.) take a picture of it for sentimental sake and then donate it.

Despite occasional knee pain, my barefoot running is going really well. I am up to 4 miles barefoot and 5 miles in shoes. It has come to my attention that I am definitely going to need minimalist shoes soon. The combination of cold pavement/grass in the morning and the arrival of acorns does not go over well with completely bare feet. 

These little buggers can be quite painful if you're not paying attention!

If you're looking for some good videos and info on running barefoot versus running in shoes check out this recently released study about where and why people typically land on their foot (fore, mid, or heel). Simply fascinating stuff. The site summarizes the 3 main points from the study, which include:

1. People experience higher impact and lower efficiency when landing on their heel
2. Barefoot runners lower center of gravity to reduce impact
3. We evolved to run on our forefoot

Well, that's all from Minnesota... Colorado, here we come!

That's what happens when...

We're "training" for the Muddy Buddy on August 28th. Anyone have costume ideas for our team "The Amaya-zing Duo"? As part of our "training" Renzo and I went running yesterday - me in my bare feet, he in his shoes. As we turned on to Summit Ave with the nice green lawns I quickly hopped into the grass. I love the morning dew and how it feels so cool and refreshing on my feet. I'm not so much of a fan of lawns that don't bag their grass after mowing because the pieces stick to my feet and make them look like they are growing green hair or make them seem really dirty, when in reality they are actually quite clean from the dew. A couple blocks down the road Renzo points to a spot in the grass and urgently says "Watch out! Watch out!" As my eyes drift to the spot in the grass I shriek like a five year old, exclaim multiple rounds of "Oh my god, oh my god, oh my god", and do the heebie jeebies dance - all with my running momentum still drawing me forward...

That's what happens when you see a dead squirrel lying in the grass.

No, I didn't step on it - thank you Renzo! Let's just say I avoided the grass for a good portion of the run. As we continued running I looked over at Renzo's stride, noticing how quiet it was. I was mesmerized - his normal running stride in his shoes lands on his midfoot! I racked my brain for all the reasons why I had originally learned to run on my heels and he on his midfoot. When I asked Renzo he didn't quite know why, but maybe...

That's what happens when you grow up walking barefoot.

I am slowing, but surely increasing my mileage. I am up to 3.5 miles barefoot and 4 miles in shoes, and was able to do 2 barefoot runs this week without problems. I am starting to realize that I am going to need some sort of minimalist shoes soon. I tried on the Vibram 5 Fingers (Bikila) today and it felt weird to go from nothing on my feet to something hugging it snugly, never mind the slots for your toes that took some effort fitting into. No purchase today, but if anyone has feedback on the 5 Fingers or other brands I'd love to hear it!

Earlier this week I was running in my black running socks - to absorb some of the friction from the sidewalks - and I wore straight through them. I was very proud that I did NOT wear through them on my heels! I now have proof that...

That's what happens when you land on your midfoot.


Yesterday I got a massage at Unwind Within with Layla. It was the most amazing massage ever and I still feel fantastic. I asked her to focus on my calves since a.) I don't stretch enough and b.) the muscles seem to get tighter with running barefoot. Afterwards, Layla and I were talking about barefoot running. She says, and I quote, "Your feet are in excellent condition. They are not injured and they are softer than I expected." I wanted to lean over, hug her, and say "Thank you Layla..."

That's what happens when you run barefoot.

And finally, I have yet again been missing from the blog world for another 3 weeks. There is a perfectly reasonable explanation for the absence...

That's what happens when you get a new job in Denver, Colorado.

This past week I accepted a new job at Denver Health and we signed a lease for an apartment. We are moving in 3 weeks! We are so excited to explore the trails, mountains, and cities in Colorado. And I am excited to bring my barefoot running to a new level on trails and with more outdoor runs during the milder winter :)

Embracing life's roller coaster

Have you ever had an epiphany, but been unable to explain it to anyone else? That is the case with this blog entry, which has been over 2 weeks in the making. About two weeks ago the material for the entry came to me during a morning run. And then last week, during another run, I found the title. But it is not until now that I am able to find the exact words to put here.

Running never ceases to teach me new things. And barefoot running has taught me things I would never have learned with my shoes on. Like the concept that lawns can describe life and death.

Some lawns are green, lush, and almost bouncy – like when you are in love, cared for, and taking time to enjoy sunsets with a glass of wine. Some lawns are dry and hard with spiky blades of grass – like when you feel lost, lack energy, or experience the cut to the heart when you lose a loved one. Some lawns are in between, sprinkled with mediocre grass and just enough moisture to not notice if it's too hard or too soft - like when life is the same old, same old.

Running with my shoes on, all roads, sidewalks, and trails feel reasonably similar. It’s as if my feet are numb to the ever-changing path beneath them. Running barefoot is like life without the bumpers. You FEEL! (Although you don't feel as many rocks as one would expect.) You feel the smooth sections and rough patches more deeply. And isn't this how we're truly meant to live life - embracing the roller coaster of experiences and emotions that flood us? And isn't it also true that we wouldn't trade the green and lush moments with people, even when we grieve their absence during the dry and hard times of sorrow?

I'm thankful... for the lessons I continue to learn about life through running... and for those who teach me how to live fully into all moments of life.

Barefoot progress: I hit an important milestone on Monday - I ran 3 miles barefoot!

In my Old Navy socks after Monday's run!

This is significant for two reasons. First, some online sources say that once you hit 3 miles barefoot, then your muscles are pretty much adapted to the new form. I wouldn't say I'm fully adapted - since my achilles/calf muscles still get a little sore - but I was able to run another 3 miles barefoot this morning. Two 3-mile barefoot runs in a week is pretty sweet. Second, it was also my goal to run 3 miles barefoot before getting minimalist shoes so that my feet would first adapt to themselves, not the shoes.

So what's the next step? For August - October I have a couple goals:

1. Increase the number of days I run barefoot to 2-3 days per week to build strength in my muscles
2. Increase my barefoot distance to 6 miles (ambitious?)
3. Find minimalist shoes that I can wear in the winter (yes, I hate to admit cold weather is around the corner!)

This blog entry is dedicated to Bibiana. A young woman who truly transformed us with her positive, loving energy and taught us how to fully embrace life. We miss you. 7/13/2011

the divine within, the divine around

Have you ever gone out for a run and felt like you’re wearing one of those sumo wrestling suits while sucking in air through a straw? That’s what my run felt like on Wednesday. Lethargic. Weighed down. Struggling to get comfortable. Jealous of runners passing me and leaving me in their dust. Motivation out the window. Wondering why I’m out there in the first place.

I’ve been running long enough to be thankful that these kinds of runs are usually few and far between, but it still doesn’t make them any easier. It reminds me of the advice in the book Born to Run that says make your runs easy, light, smooth, and fast – in that order – because if all you get is easy then you have something to be thankful for. Unfortunately I couldn’t even get to “easy” on Wednesday. Instead I started thinking about the past 3 weeks, since my last blog post.

I spent a week at the end of June at Holden Village, a retreat center in Washington state’s Cascade Mountains that is outside of cell service and internet range. I was there for the Haiti Focus Week (visit the blog and Facebook group), where we shared stories, remembered those you lost their life in the January 2010 earthquake (including our friend Ben), learned Haitian dance, talked about ways to continue to help Haiti rebuild, and of course took time to run/hike in the mountains, enjoy the jacuzzi, and eat ice cream and tasty homemade bread until we were beyond full.

Hiking back from Hart Lake to Holden Village

During one of the education sessions at Holden Village we talked about theology of the body. One of the main thoughts in theology of the body is that instead of looking to the divine to better understand ourselves, we should look within ourselves to better understand the divine. To be created in the image of the divine, in all our uniqueness, means embracing the creativity of “otherness” that we see in ourselves and in those around us.

Wanda Diefelt, a professor at Luther College and presenter for this class, writes:
The body is our dwelling ground, the place we inhabit and call our home… Our body is a sacred ground, the manifestation of God’s love, and the visible sign of divine creativity. Each person’s body is a revelation of this divine energy and power, affirming the goodness of who we are.

As I lugged through my run, I began to think about my unique “otherness” as a runner. I’ve run 3 marathons and every time I’ve been minutes away from breaking 4 hours. I hate speed work so maybe I’ll never break that 4 hour mark. That’s okay. I’ll never be a superstar athlete or run in the Olympics. That’s okay. I slouch when I run and work at a desk, but I’m working on it. That’s okay. And as I pondered my otherness I said to myself, “I am enough. NO, not just enough… I am amazing. This is the only body I’ve got. Yes, self, you are awesome just as you are.” And as I stalked my stride in the Pottery Barn display windows I smiled at myself. Yes, today I may be slow, but I am great!

Barefoot progress:
I wasn’t able to run barefoot on the trails at Holden Village, but for the first time I was able to run 2.5 miles barefoot last week and then again this morning. While my muscles are feeling great, the pavement has been so hot lately that it hurts my feet, even when I walk barefoot. I’m thinking about getting something to protect them – today I decided to run in an old a pair of black running socks. This actually provided just enough protection so that my soles aren’t sore; however, I learned that if you run in loose socks through too many yards that have just been watered the grass will soak your socks and they expand to feel like you’re running in swimming flippers.

Two nice people made my day last week during a barefoot run. A man stopped me mid-stride to inform me of new construction on a side street that I should avoid with my bare feet. And when a woman running towards me saw my bare feet she flashed the widest smile and greeted me with an enthusiastic “Hi!” as if we were long-lost friends meeting for the first time in ages. It was such a pleasant surprise when all I usually get are furrowed brows, glares, and stares. Thank you to these two individuals who saw the divine in my otherness!

Stride Stalker

Have you ever been sitting by the window in Starbucks or Chipotle and seen runners glance in the window as they pass by? You might be thinking that they want your latte or burrito, which may be true 50% of the time, but the other half of the time they are probably checking their stride and posture! My favorite store to run by for a posture check is Pottery Barn, which has 4 display windows for me to look in and no opportunities for protective glances from people thinking I’m going to swipe their food.

Since beginning barefoot running one month ago I have become obsessed with watching every runner’s stride and fine tuning my own. I watch strides when I’m in the car, the bus, and when I’m out for a run.  

What is so different with your stride when you run barefoot than when you run with shoes?

1. When you run with shoes, most people land on their heels because the shoes provide good padding there. If you were to always land on your heels when barefoot running it would hurt! That is why you naturally land on the midfoot or forefoot when running barefoot. Training yourself to land differently is tough stuff. At first I kept lifting my knees, thinking that was how you land on your midfoot better – but my quads got so tired. It wasn’t until I watched a slow motion video on Vivo Barefoot that I started to learn how to pull my feet back instead of lifting the knees.

2. If you keep a longer stride then you are leading with and landing on your heels – and we already covered why you don’t want to land on your heels when running barefoot. Running with shorter, quicker strides makes it easier to land on your midfoot and it is more efficient for barefoot running. Many people ask, but don’t you get tired if you run more strides? I have not found this to be the case – actually, I feel more in control and my legs feel like they get more continuous recovery time. When landing on your heels, most people tend to run about 110-120 strides per minute; barefoot veterans suggest that 180 strides per minute is optimal for barefoot running and landing on your midfoot. I haven’t timed myself yet, but I compare my stride length to other runners and pretend I’m doing the waltz. Basically you want to be counting 1-2-3 or 1-Mississippi every second. It’s not as fast as you may think – and counting in your head really helps shorten the stride and focus on the midfoot.

Looking back on my first month of barefoot running, I have to admit that I was so incredibly frustrated with my stride and initial awkwardness. I am now up to running 2 miles barefoot and 1.5 mile in shoes (without orthotics) and feel fantastic with no pain. I still have to check in with my stride a couple times each run, but it doesn’t require as much effort as at the beginning.

Side notes and warnings to the wise (or un-wise):  1.) Be careful running on new types of surfaces. I roughed up my feet on funky blacktop over Memorial Day weekend and had to take 3-4 days off between a couple runs before they were pain-free and back to normal.Only soreness, but still a set-back. 2.) Be careful running after a storm. Tons of small twigs and sticks were down after a storm here, making my runs on grass like land-mined obstacle courses. I got my first small bruise on the bottom of my foot from a hiding twig - but I didn't notice it for 2 days and it doesn't hurt to walk or run. It's really not as bad as it sounds!

Unorthodox = No orthotics

There are so many titles I could have used for this post... "Tender Feet", "What would I do without my Tevas?", "Two steps forward, one step back", "Yes, my feet can feel" or simply "I hate blacktop." But let's start with the fun part.

I have been following my barefoot training routine of run one day, rest one day, run one day, and so on with 1 mile barefoot and 2 miles with shoes. Last Thursday as I put on my shoes they felt like heavy weights - the infamous invisible sandbags were back at their dirty work again. I have also been noticing that it's difficult to land on the mid and front part of my feet with my orthotics in. So I did the logical thing at the time, I took my orthotics out. I can see the doctor cringing now. It wasn't too bad, actually. I didn't even notice they were missing and it was easier to run on the mid section of my foot. After so many years of being told not to run without them - I even put them in my racing flats in college because I thought I'd get hurt running without them for a 4 mile race - I was still nervous so I put them back in for my Saturday run (but then took them back out today). Brainwashed or a good patient? You decide. Either way, I think I'm going to keep rotating them in and out for now.

Last Saturday on my run my husband, Renzo, biked alongside me and timed my pace. I was running about 10 minute miles with my shoes on and then 8:30 minute miles with my shoes off - and they felt like the same pace to me. I was ecstatic, flying high; that is until I stopped running. I knew this particular blacktop I was running on wasn't like the smooth blacktop or soft grass I was used to, but I decided I felt fine and kept going. I kept repeating "it's like a pumice stone, it's like a pumice stone" in my head, thinking I'm alright since I'd been pain-free in my feet up until now. And then I felt the little sore spots on the balls of my feet - below my 2nd and 4th toes. The sore spots are hard to describe. They tingle, get a little inflamed and then disappear within 2-3 days. I can't even walk barefoot in the house the first day I get these because my feet are so sensitive. I'm forced to wear my soft Teva flipflops. I took 2 days off after Saturday's run and tried again today. I had no pain in my feet today until I was halfway through walking home barefoot from the bus stop (in total it's a 1.5 mile walk). I still went running with 1 barefoot mile and 2 with shoes and I am no worse for the wear, but I'm back in my Tevas tonight.

On a good note, I am happy to report that I can now run a full mile barefoot without any achilles pain. In fact, I am itching for more distance and feel ready but promised myself to take it slow and I need to watch my feet. I hope to try out a mile and a half on my next run... this time I think I'll stick to the grass!

Awkwardness: the new way of being

I have to admit that after last Wednesday's barefoot mile my right achilles was sore for a day or two. It wasn't so sore that I needed ibuprofen or ice, but it definitely let me know that this is still a very new experience for some of my muscles and tendons. Don't get me wrong - last week's foray in barefoot running was awesome, however, when I ran I immediately noticed how tight both of my achilles were, most likely due to the fact that running shoes prevent our achilles from stretching all the way. The initial tightness made my running so awkward, but then again everything feels awkward while trying to find a new stride. You're probably wondering, "why do you need to find a new stride? what's so special about barefoot running?" That is an important topic that needs a blog entry of its own (which I will write about soon). For now, check out this training video by Vivo Barefoot on the bottom right-hand side of the page. It is the best I've found so far that describes the difference between how we run with shoes and how we run barefoot.

I wondered if my achilles were extra sore last week because I ran on blacktop so today I tried the grass. I think it was gentler. I warmed up with 1.5 miles in my shoes, ran 1 mile barefoot, ran another 1.5 miles in my shoes and then went barefoot for a little over a mile while walking the dog. I think the walk helped loosen things up because I am still a little sore and tight. Most training suggestions I've found online suggest starting with a 1/2 mile run, take a day off, and then if there is no pain increase the mileage slowly (1/8 mile each time) until you reach 3 miles pain-free. Since I started at 1 mile instead of a 1/2 mile, I think I should be able to run 1 pain-free mile after 3 more times of running 1 mile. At least that's the plan for now. I'll give it a rest tomorrow and try again on Thursday.

Here's a picture of my feet after running and walking the dog today - notice how clean my arches are after running and walking on damp, sometimes muddy ground! They were definitely not this clean after running on blacktop. I have some pride looking at my arches, knowing how well they are holding me up.

Day 10: Breaking the Rules

I'm only 10 days into my barefoot training schedule and I already deviated from the plan. Oops. Most barefoot running sites recommend walking barefoot for the first 2-3 weeks. This includes walking around your house, in the grass in your backyard, and eventually on the sidewalk. At first I was like "you're kidding me right? walk for 2-3 weeks? but I want to run!" An overwhelming number of sites recommended walking first, leading me to believe that there had to be some logic for this suggestion. So I obliged... for 10 days. Looking back, not that I'm an expert, I recommend their advice.

They are correct that walking barefoot before running barefoot helps you focus on strengthening unused muscles - namely your achilles and calves - gives your feet time to reconnect with Mother Earth and start firing those underutilized, shoe-protected nerves, and increases your attention to any hazards that may be in your path (e.g., glass, dog poop, small rocks). Why look out for small rocks instead of large rocks? Large ones are obvious and you subconsciously move out of their way, while the small ones lay waiting out of sight with a greater chance of impact. Hence the reason to tread lightly!

I have also come to understand some hidden reasons for walking the first 2-3 weeks, or 10 days.

1. The suspense. If you are as excited about the possibility of running barefoot as I am, then waiting soooo long to try something raises anticipation and boosts your willingness to get out there. If I can get through this, then I get to run!

2. Knowing what the ground feels like. This may sound silly, but after wearing shoes for so long you begin to have preconceived notions about what the ground feels like. I can now describe what the sidewalks and streets feel like in my neighborhoods. The newer, smooth, white squares are so smooth you feel like you are gliding over chalk. The older, pebbly squares feel like a pumice stone. The street can be a little warmer, since it is blacktop, and this is where you have to watch out most for hazards. To my surprise, people in my neighborhood keep their sidewalks clear of hazards - so much so that I don't look down anymore.

3. Build your self-esteem. It's unusual to see a grown adult walking barefoot - I have yet to see one myself. As a result, I get a lot of stares. Usually I am out walking barefoot while walking the dog, so it's not as "weird". But sometimes I go running in my shoes and then walk the last 1/2 - 1 mile home while carrying my shoes and socks in my hands. I knew the day would come - and it did last week - when I was asked if I needed a ride home!

All 10 days of barefoot walking prepared me for today, when I took off my shoes and just went for it. I had just completed 2.5 miles in my shoes with on and off knee pain - and the imaginary sandbags were weighing heavily on my feet. Websites recommend  a 1/2 mile for your first barefoot run, so I went about that or maybe a little more. It was.... AWKWARD! I felt so clumsy. People were staring. I felt like I couldn't find my stride. I started over-analyzing everything my body was doing. Again, people were staring. It felt like I had never run before.

And then it was amazing! My stride found me. My feet started auto-correcting themselves on the different surfaces. My legs felt like they were moving without me. My breathing was so relaxed I liked to think that the people staring were thinking "wow, she makes it look easy." And amazingly my knees didn't hurt! I saw a dog doing his business in the grass and thought "someday I may step in that hazard", but that's fine by me because today I felt like I was flying!