Go slow to go fast.

I decided to do some 1 mile threshold repeats this morning on the Dry Creek Trail by my house because I wanted to get a feel for what kind of pace I might be able to do a Turkey Day 5K in.  I felt kind of tired and weak today though, I couldn't ever push my heart rate over 175.   I was going to do 3, but I only did 2 because it was wiping me out.  I guess it was just one of those days.  I would like to do the 5K in under 19 minutes, but after today I think beating my last time of 20:33 in August may pushing it for me.  We'll see I guess.

Here are my splits for the run:

8:27, 8:28, 6:34 uphill, 1/4 mile slow (10:03 pace), 6:29 downhill, 1/4 mile slow, sat down to rest and stretch, 9:55, 10:27.

Time: 55:15 - 8:31/mile - 145 bpm avg heart rate. 

I could tell it was going to be kind of a slow run when I was only going 8:30 downhill on my warmup.  I think I came down with something last night because my head hurt and I couldn't fall asleep until about 12:30.

Ran 2 miles slow outside, lifted weights, and swam for 15 minutes.  Not much eventful to write about really. My left quad is tight from pushing too hard on Monday and Saturday, so I'm taking tomorrow off running, I think I'll bike instead...its been a month or so since I did that.  Depending on how I feel I may do a 5K on Thursday for fun.  I'm fighting a cold off right now though, which is why I felt sluggish yesterday and is kind of annoying.  I'm just pounding Emergen-C and water and hopefully it will pass quickly.

What an amazingly gorgeous day for a run. I took the day off yesterday because I wanted to save my legs up for a longer run today.  Fortunately my cold was basically gone by today, I think drinking 4 Emergen-C's and a couple Airbornes per day along with a lot of water helped a lot.

This morning we got up early, packed up the kids, and went to Ft. Collins so Nan could do a fast 4 mile race with a competitive field.  She ran really fast, 5:32/mile avg I believe.

We got home at 12:30 and I threw on just my shorts and fiveFingers and headed out. I also brought a hip pack with water and 3 gu packs. Our friends house where we were going for dinner is about 13 miles away if you take the Big Dry Creek Trail which is a great trail.  It almost goes from our doorstep to theirs which is pretty cool I found out.  I decided to run to their house. The longest run I have done before today was 12 miles about 8 years ago and I remember it completely wiped me out because I didn't take any fuel and wasn't prepared. As I headed out today I felt great from the start at about 8 min/mile (slightly downhill). So I just kept that pace the whole time until the last two slightly uphill miles wich I averaged about 9 min/miles.

Total running time: approx. 1:47 - stopped for about 4-5 minutes total at a couple different points to drink water and stretch a bit.  I ate the 3 gu packs at mile 3, 7, and 11 and my energy was great the whole run.

It was sunny and in the 60's, could not have asked for a more beautiful day. I felt great the whole run and thoroughly enjoyed myself. I would have liked to go even farther but everyone was waiting on me to take some pictures.

I really love running now that I know how to do it better. It feels great.

Change your knowledge and beliefs to change your experience.

About two weeks ago I tried to run barefoot on a dirt path around the pond by my house.  I went about twenty feet and stopped because it was too painful on my feet.

 I've since read about people who are perfectly comfortable running barefoot on dirt trails, and even in the snow, without pain or freezing their feet.  Before reading about other people's experiences my belief was that if it was cold outside my feet would surely freeze running barefoot.  And I had experienced for myself the pain of running barefoot on a dirt path, so I KNEW that was painful.

Then I read accounts from people who enjoy running outside barefoot in all conditions, and it caused me to question my beliefs.  Then I remembered that the last time I tried running barefoot on the dirt was before I learned how to run light with a quicker cadence and less pushing off my feet.  So I began to open my mind to the possibility that maybe I was wrong or was missing something.

I went out to try out some new beliefs this morning, and I can report that I have successfully installed a new version of beliefs that I like better than the old version.  I just returned from a 5.61 mile barefoot run around my neighborhood.  Over half of it was on gravel/dirt trails, the other half was streets or sidewalks.  It was thoroughly enjoyable and I was perfectly comfortable running over the dirt and the concrete.  At first I was really surprised when I took my first few steps on a dirt path and off the cement.  I kept wondering when it would start to hurt.  Then I was back on the sidewalk again.  Ok I thought, that was just a fluke.  That must have been a softer than normal, no rock, dirt trail.  Then came the bigger test, a 1 mile stretch of hard pack dirt and gravel trail through the golf course.  As I got on the gravel I noticed my steps become a little lighter, my arms swing a little higher, but no pain.  I ran on, in a sense of wonder, at the fact that I was running barefoot on a rocky path and it was actually enjoyable.  I passed a guy who gave me a strange look as I smiled and waved at him.

After about a mile I was back in the neighborhood.  Soon I was running on another dirt trail, this time I was really looking forward to it because I found it more fun to run on the dirt than on the road.  This trail went up a hill and I was running through some wet spots, some ice patches, some snow patches.  It didn't ever feel uncomfortable on my feet.

 Then at about mile 4 I was at the pond where I initially didn't want to run more than 20 feet on the dirt path a couple weeks ago.  I jumped on the path and it felt just the same as all the other paths I had been running on, no problem at all.   There were many walkers whose conversations seemed to reach uncomfortable silent lulls as I passed and they stared.  WEIRD!  Why did it hurt so bad two weeks ago?  I haven't been running barefoot outside at all since then.  My only logical explanation is that my form is much different than it was two weeks ago, much lighter, quicker, and more smooth.  In any case, my belief about running barefoot is much different today.

But, it wasn't ALL fun and games it turns out.  As I crossed the dam of the pond, the trail was a lot more dry and hard, with significantly larger marble sized gravel very thinly spread.  It was impossible to dodge the rocks, and no matter how quick my steps were, the steps were pretty painful for a couple hundred yards.  I walked for a few feet, and ran quite a bit slower through this section.  Then it was back to normal trail and it felt fine again. 

During the run I decided that this loop is going to be my barefoot benchmark loop.  I was running a pretty slow pace, I averaged 9:13/mile.  I'm interested to compare how I feel in the future weeks/months and how my 'comfortable barefoot pace' changes.  My finishing assessment today is that I didn't get any blisters and in general my feet feel fantastic.  The skin feels slightly tender on the pads of my forefeet, but it doesn't hurt to walk on.

I feel great that I have broken through the barefoot mental barrier, I'm going to start doing more and more running barefoot.  It was very enjoyable.