Overcoming pre-marathon fear through displacement behaviour

I've been counting down the days until the Sydney Marathon and feeling relaxed and comfortable about it thanks to a mental technique that I've long used to deal with life's big challenges. A very tiny part of my brain registers the event getting closer but the rest of it simply repeats "no problem - plenty of time". The bigger the challenge, the more I do this. However, despite my best efforts and with one day to go before the marathon, I fell prey to a sudden and unwelcome attack of reality today.

To settle the nerves I busied myself happily breaking the first rule of running...

Never get new footwear just before a race. Never ever. It will end tears.

But I'm choosing to belieive that there's a loop-hole in this running law (another trusty mental technique here) that applies to those of us whose footwear consists of rubber flaps tied on with string, especially if said flaps have got to the point where they've been colonized by what feels like a slippery algal growth that thrives on foot sweat.

Luckily I had some spare pieces of Vibram soling so it was a simple matter of tracing around my old huaraches and cutting out the new ones...



Punching the lace holes...



Making a recess for the bottom lace knot...



Lacing them up (that's the old pair festering on the right)...



And we're ready to race !

Super athletes of the Sierra Madre

I found this video of the Copper Canyon ultra-marathon via Caballo Blanco's web pages. It has beautiful scenery, images of the local people and (of course) lots of huaraches. It also has one of the most wonderful evocations of running as sharing, friendship and simple joyfulness that I've found anywhere.

Sri Chinmoy Dolls Point half-marathon

This event, held last Sunday (12th July), was my come-back run after a few weeks lay-off with a bout of flu and one couldn't ask for a friendlier or more enjoyable event. Having only done a couple of tentative short jogs in the days leading up to the race, and still feeling a bit sluggish, I was pleased that this was a two lap course because I could drop out half way if I needed to.

In the end I managed to complete the distance and, although it was one of my slower runs, it was also one of the most satisfying. I credit this success partly to the magic of being in an event, that intangible extra boost that you get when participating in a race, but mostly to the fantastic encouragement of Prachar and all the other Sri Chinmoy folk marshalling the course.

The day was also an opportunity to catch up with running friends including Emjay and kb, as well as to meet some new faces.

For some terrific photos of the event, visit the gallery on the Sri Chinmoy web site.

There are two events left in this year's Sri Chinmoy Sydney Series: 24km, 12kma and 6km races on a lovely parkland course at Prospect Creek in September, and the Centennial Park half-marathon and 7km race in November. If you haven't tried a Sri Chinmoy event yet, come along and see why so many of us have become enthusiastic regulars.

Back in black (huaraches)

The half-marathon was my first run using new 'paracord' laces for my huarache sandals. I ordered some of this cord after seeing it mentioned in a post on Barefoot Ted's minimalist runners list. I'd never heard of it before, but the post mentioned that it was both comfortable and highly durable. There's a Wikipedia description of paracord here.

The black paracord certainly matches the black Vibram soling material that the sandals are made from very nicely: just the things for the fashion conscious freaky-footed runner :)

I found that I needed to adjust the lacing pattern that I use to avoid the heel portion slipping down while running. This is because the paracord is a lot smoother than other materials that I've used. So far though, the new laces have been stable and very comfortable.

Second first marathon attempt

Four more sleeps to go and then it will be time for my second attempt to run 42.195 km (plus a bit more) in the 2009 Canberra Marathon / 50 Km Ultra-marathon. My first attempt was the 2008 Sydney marathon where my finish was, ahem, unexpectedly premature.

This time around my plan had been setting my sights on completing the 50km ultra-marathon, scoring a marathon finish along the way. Whether I'll have the stamina or the stomach to do the extra 7.805 km after reaching the marathon finish line for the first time remains to be seen. But I've been trying to visualize myself breezing effortlessly across the line as I set out for the extra bit and a glorious double finish. Positive waves... positive waves...

I'll be running in the sparsely contested, circus gear and sandals category, opting for my favourite pair of Vibram cherry huaraches. But for most of my training runs in preparation for Canberra over the last few months I've worn my FiveFingers Classics which were kindly supplied by Max and Sally, local FiveFingers pioneers here in Sydney. The more I ran in them, the more I grew to like them. In fact, I've now run far enough that they've recently become more authentically barefoot then they used to be with the soles finally giving out. So, sadly, it's time to retire them - though of course there's the fun of choosing the next pair to look forward to !

Vibram FiveFingers vs huarache sandals

I had a nice suprise recently when Max and Sally of OC Fitness sent me a pair of Vibram FiveFingers Classics to try out. I've been wanting to compare FiveFingers with my running sandals for some time and thanks to Max and Sally's generosity I now had the chance.

First impressions: I like them. A lot !

The pair that I have are size 42 and they feel very snug. From measuring my feet and looking at the FiveFingers sizing chart I'm between sizes 42 and 43. The first few times that I put them on it was a time consuming exercise, especially the puzzle of how to convince my little toe to go into its own pocket. After a bit of practise though this got a lot easier.

So far I've worn them for a number of short runs (less than 10km) and one 16km run with substantial hills and lots of puddles. In terms of feeling the ground, the 5Fs are noticeably more cushioned than my thinnest Vibram Cherry sandals but less so than my off-road neoprene sandals. Because I do most of my running with the Cherry sandals the more insulated sensation of the 5Fs was off-putting to begin with, but after a few minutes of running in them I forgot all about that and began to enjoy them more and more.

The thing that appeals to me most is the stability of my foot in the 5Fs. With my sandals I still find my foot slips a little on the footbed, especially in the wet. I'm endlessly experimenting with different lacing patterns and non-slip additions to the footbed to remedy this. It's a very minor point, especially when set against the overall comfort and enjoyment of running with the sandals, but it's one that I'm still trying to improve. In comparison, the 5Fs, with their glove-like fit, free you from worrying about this even on downhill sections in the wet. On the hilly 16km run I found myself seeking out puddles just for the fun of it.

So, will I be switching from sandals to 5Fs for all my running ? No, but they'll definitely be part of my minimalist footwear armoury (footoury ?).

The Cherry sandals provide a closer-to-barefoot feeling of the ground and nothing beats having the tops and sides of your feet in the open air on a warm day. The 5Fs, although super to run in, feel enclosed in comparison, though not when compared to shoes and socks of course, and I notice my feet getting a little hotter and moister. On the other hand, I really appreciate the stability of the 5Fs on steep hills and in the wet and I suspect that they'll be my footwear of choice on cold winter runs too.

It's all downhill from here...

Yesterday I did my last long run prior to the Sydney marathon. It was meant to be 32km, but a dose of some flu-like virus a few days earlier had left me feeling sluggish and lethargic so I only managed 30km, most of which I ran like a lethargic slug.

I don't want to talk about it...

Sutherland Half Marathon

This was a much happier run, a week earlier, in the beautiful surroundings of Royal National Park. It was organized by the Sutherland District Athletics Club, yet another bunch of runners who seem intent on giving everyone the most enjoyable day possible.

The course took in a little tour of the historic Audley picnic area before heading out along Lady Carrington Drive for 9km or so, and then back along the same trail to the finish. Decent rains the night before had left the trail damp and slightly soft underfoot with the occasional muddy puddle to add interest. It was an absolutely lovely run, with the sunshine breaking out from behind the clouds every so often and streaming down through the tree canopy. Bush smells and birdsong...

Being much more organized than the previous weekend I got there in time for the start of this race, complete with a brand new pair of sandals made out of Vibram 6mm neoprene soling material (see below). The only problem was that I was still trying to get them on when the race started. After fumbling my way through tying the laces, I once more found myself starting several minutes after everybody else. Moreover, I'd done such a poor job with the laces that it took another couple of stops to get them adjusted properly, followed by a long wee stop made necessary by having too much coffee before I left home. So much for my competitive edge ! Happily, I caught up to some of the other runners eventually and enjoyed a bit of on-the-hoof conversation. I finished the race feeling strong and full of that particular kind of pleasure that the best runs provide.

Many thanks to the folks from the Sutherland Club for a really wonderful day and for the photo that appears here.

Trail running huaraches

I was fairly sure that my feet were not yet ready to tackle the gravel and rocks of Lady Carrington Drive with only the thin Cherry sandals for protection. So, with a sheet of more substantial (6mm) Vibram neoprene material, which I purchased from Barefoot Ted, I made a pair of trail running huaraches. The neoprene is very slightly spongy with a much more basic and shallow tread pattern than the high-tech Cherry material.

These new sandals turned out to be fantastic for the Sutherland half-marathon. Though I was insulated from the ground much more than with my thinner sandals I still had a definite sense of barefoot-ish running, and not having to monitor the terrain ahead quite so intently made the run much more relaxing.

There's a huarache for all conditions !

Space-age ludditism and the 'Hidden Half'

Running technology revisited

Thanks to Barefoot Ted, who is now selling a new range of running sandal materials on his website, I've now graduated from rubber doormats to the world of high-tech huaraches.

There is something very appealing in bringing together the best of modern materials with the simple practicality of traditional design. Choosing not to wear bulky, expensive, brightly coloured, nylon spaceships on the ends of your legs doesn't have to mean that you've turned your back on technology, even though the spaceship wearers around you generally assume that you must have. In fact it's just the opposite. It's about using modern materials in more subtle ways to make running more pleasurable and more natural.

This is the tread pattern of Vibram 'Cherry' soling. It's a light, flexible material - only 4mm thick. The tread, which resembles a shallow egg-carton pattern overlaid with fine lines, provides amazing grip on smooth surfaces.

The upper surface is very slightly felty, rather than being smooth or tacky like the doormat rubber that I've used previously. It's quite comfy for the foot to sit on directly, so for my first pair of sandals made from this material I chose not to glue the thin foam footbed on to the upper surface as I have previously. This means that making a pair of sandals is a breeze - trace your feet, cut out the shapes, punch three holes in each sandal for the lacing and voila ! Who says high-tech has to be hard ?

The result is a sandal that follows the movements of your own sole without inhibiting them. It gives a very 'close to the ground' feeling - very similar to the sensation of running barefoot, while still providing some protection against sharp objects and abrasive surfaces.

Even on my first little run around the block with these sandals I found them to be seriously nice ! The excellent grip of the Cherry soles seems to make my foot strikes feel more definite and secure. I wondered if the hemp laces, as supplied by Barefoot Ted, might be scratchy compared to the soft bootlaces that I've used to date, but they turned out to be quite comfy.

Bankstown 'Hidden Half'

This annual half-marathon is organized by the Western Districts Joggers and Harriers aka the 'Westies'. It was held last Sunday (17th August) in cold conditions - especially with the 7:30am start. Actually that starting time proved to be too much of a challenge for me and I arrived just in time to see everybody else set off while I was still trying to pin my number on and lace up the new sandals !

Once I finally got going I managed to catch up with the back of the pack after a few minutes and settled into what turned out to be a very enjoyable, albeit fairly testing, run. The tests came in the form of some quite sharp hills, several of which had me walking up them.

The course followed bike paths and shorter sections of gravelly trail around a Lake Gillarwina and through the surrounding park land. The Westies did a great job of marshalling us all through the many loops and turns of the course with plenty of encouragement and banter. It was lovely to see Runbare who had come along to cheer us on despite still trying to get over a bout of the flu. All in all, a terrifically friendly and well organised event.

The new huarache sandals were great, especially on the bike paths. On the trail sections the thinness of the soles meant that I felt every rock and managed to pick up a decent bruise in the arch, but there was nothing that could spoil the enjoyment of running with such a close to barefoot feeling.

Running technology

When people have asked about the sandals... well, when I say 'asked' what I really mean is that they've pointed at them and said, incredulously, "what are thoooooose ?" ...anyway, when people have asked about the sandals I've experimented with different replies. None of them have worked.

Responses that I've offered include:

• I'm a beta tester for Nike and these are secret prototypes of the new Nike Free 0.05
• I like the bondage look
  
• I'm a member of the Brotherhood of Huarache, would you like to see some literature ?
• Sh*t, what's happened to my shoes !!!
• and even (pathetically) Wanna buy a pair ?
  

Once, after the Sydney Morning Herald Half-Marathon, a man tapped me on the shoulder and asked "hey mate, where did you get those ?". Wow, I thought, someone's really interested ! But he was actually asking about the two bananas that I was carrying because he hadn't been able to locate the fruit table.

However, like any other innovative trend-setter (or obsessive outlier) my confidence is not at all diminished by the overwhelming lack of interest shown by the high-tech shoe wearing majority... well, maybe a bit, but not enough to put shoes on and get injured again :)

I'm presently running in my second pair of sandals. They clap out fairly early, the first pair after about 100km. This is because of the tradeoff that I adopted for the prototype phase in which I felt it was most probable that the initial design turn-over rate would be high, thus rendering it uneconomic to invest in materials with a longer expected road life. Or, to put it another way, it's been hard to find cheap rubber door mats that last longer when you turn them into sandals.

The Mk II sandals feature non-slip tape as shown in the photo above. This is the same sort of tape that is used on exterior stair edges etc. and it stops the foot slipping fowards or backwards on the sandal, especially in wet conditions. So far it's worked a treat.

The Mk III sandal is already on the drawing board and represents a technological leap in very cheap low-tech running gear. With the help of the friendly folk at the new Australian branch of Algeos, who supply shoe materials, I am getting some proper soling rubber, made by Vibram, that I hope will give the sandals a road life of at least 500km. Stay tuned...

(Don't) walk a mile in my shoes

Day 6 since my last run (counting the scratch marks in the wall) and my achilles tendon is starting to feel a lot better. My brain, on the other hand, is going spare.

A lot has been written about how the runner's body makes all sorts of pleasure-inducing, pain-inhibiting substances, but I used to think that this only applied to fast runners and that whatever slight dribble of endorphins my body managed to squeeze out while I chugged along would have less mind-altering effect than, say, a good cup of tea. However, I think I was wrong about that because I'm seriously craving a run right now. Even the usually reliable, healthy substitutes, like coffee and chocolate, aren't working.

It's my own fault of course. It was silly enough trying to run those speed intervals in the marathon training program at, well, speed, but on top of that I made the fatal mistake of wearing... shoes.

Most runners wear running shoes. You go to a race and you see a lot of colourful, expensive, very high-tech running shoes. A pair of running shoes might last 600-1000km which, even for a newbie runner like me, doesn't take that long to do. So the average runner spends quite a lot of money on shoes each year. But it's worth it, we are told, to protect our feet, our joints, our muscles and tendons from the pounding that they would otherwise get when we run, especially on hard surfaces.

There have always been a few mavericks who choose not to wear running shoes; who argue that humans evolved to walk and run barefoot; that modern, cushioned shoes distort the running gait and can actually increase the risk of injury. These people are generally treated in much the same way as an Australopithecine would be if it turned up for a fun run: interesting, amusing, out of the ordinary, but definitely a different species. However, barefoot runners have refused to go extinct and hang on stubbornly, albeit as lonely individuals or in small remnant populations.

Despite living in Australia for most of my life, I have English feet: soft, sensitive, delicate... in other words, pathetic, especially for walking on rough, hard surfaces. Barefoot running held about as much attraction to me as fire walking. So when I began running last year I invested in a pair of moderately expensive running shoes based on the good advice of a specialist running shop. And very comfortable they were too compared to the ancient, clapped-out objects that I'd previously worn for my rare, athletic activity. But after a few months of running I started to get knee pain, and this gradually worsened until it stopped me running altogether. Some visits to a good sports physiotherapist helped a lot. I learned that the root cause of my problem was that my running style was not entirely optimal. It was crap in fact. My right leg had a strange tendency to buckle at the knee, as if it was trying to swap places with my left leg. The ungainly action that resulted put all sorts of damaging stress on my joints and tendons, eventually causing them to complain painfully.

I needed to learn how to run better, and I got interested in the claim of people like Barefoot Ken that running without shoes can improve your action and reduce the risk of injury. I started out with a little barefoot walking, gradually working up to 1-2km runs on concrete and bitumen. But my wimpy English feet didn't enjoy the abrasion or the frequent punctures from pieces of broken glass that seem to litter every stretch of local footpath. I looked around for some sort of minimal protective footwear and found Nike Frees and Vibram Fivefingers. The Frees seemed a bit too much like shoes. The Fivefingers looked interesting but, locally, cost more than I could afford. Then I found Barefoot Ted's running sandals. These looked like just the thing: minimal, cheap and with traditional cred. But I couldn't get Barefoot Ted to reply to my emails so I decided to make my own. About $5, a rubber doormat, some foamy stuff and a tube of glue later...




I christened them Slowmo's Cheap As Chips Running Sandals and they worked a treat ! It took a while to get used to running in them (which I'll talk about another time) but I found that they made me feel lighter, surer, like a runner in fact... And, no more aches and pains !

So why was I misguided enough to go back to shoes to run my first speed interval session ? Fear I think, an irrational regression to the belief that it would be better to wear shoes for this new exercise.

Ah well, despite the achilles tenderness, the self-criticism and the endorphin withdrawal, at least I have the perverse satisfaction of knowing that it was running shoes, and not my barefoot(-ish) sandals, that caused the problem.