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.