Instructor at the UK Run Chat Training w/end March 2015

I am pleased to announce that I will be one of the instructors at the UK Run Chat Training Weekend in Anglesey, Wales from 27-29 March 2015. 


If you don't know what UK Run Chat is, it's an online community for runners (they have a facebook page and are on twitter, @ukrunchat), though group meet-ups are becoming more popular. This is what their website says:

"Set up by Jeff from @crea8it and Joe @iRunJoe in July 2013 #UKRunChat’s purpose is to link the UK running community, supporting each other in any which way we can to achieve our running goals."

That's me running on sand dunes in the Rhinogs, Wales.
Shoes necessary there as the grass is really sharp.

This training weekend will comprise of various sessions including yoga, stretching, and obviously some group running on road and trails. That's where I come in....I will be leading some off-road runs and a barefoot running session down on the local beach. That will be shoes off and looking at foot placement in the sand. I can't wait!


To find out more about me head over to the About Me page - my qualifications are listed at the bottom of that page. If you're on twitter then follow me @RunningDelights and you can hashtag #UKRunChat.

The training weekend is being coordinated by Howard Chambers (@Howard50at50 on twitter). There's more details about the weekend and how to book on over on the UK Run Chat forum. 

Running Research - Retesting

Back in early December last year we headed to Salford University to be testing at the start of a PhD research project - more details about on my blog over here. Today was retest day. This was supposed to happen about a month ago (8 weeks after starting the intervention), but the treadmill broke, and as such was out of order for a few weeks. There was then the inevitable scramble for students to get rebooked into the already packed lab schedule. A little frustrating for us, given that the daily exercises needed to be continued.

I have been really enjoying the barefoot runs I've done, and have gradually built up my distance to a mighty 5km last week. Which, just by chance happened to by my quickest ever 5km, clocking in at 24:10. Not bad to say I wasn't actually aiming for a fast time, and that I eased off at about 4.3km to cool down!

I've not had the raw data from the retests today but the general feedback was that my RPE (rate of perceived exertion) was lower, and my heart rate was also marginally lower than the initial tests. From my point of view the test felt much easier. I was able to forefoot strike the whole way through and was focused on keeping my foot strike light, easy and quiet. Tim said I was definitely forefoot striking, so the barefoot shoes have definitely helped me develop that technique - the tests were done in inov8 road shoes.  I was also prepared to have a go at the full test. If you read my previous blog you'll see I didn't make it to the final 5 minutes at 16kph. Although the final 5 minutes of today's test weren't easy (running at 14kph), I do think I would have got some way into the 16kph block of time. It wasn't to be though, since I didn't get there in the first test there wasn't any point for the retest. So I'll never know!

Now that my part in the research project is over I could just stop barefoot running. But to be honest I'm enjoying the runs in the fivefinger shoes. I don't have any grand plans to do massive distances in them, but the local loop I do on the road for recovery runs is about 6.5km so I'll carry on building up distance gradually until I get round that circuit happily. I reckon I'll be up to that by the end of March.

I'll post a few photos up from the test today, maybe a video, once we've got them downloaded.

Janathon #31 and reflections

Today marks the end of the Janathon Challenge. When I set out to do this it was a snap decision. I didn't know if I'd manage it but I was determined. The plan was very vague, but essentially I decided to vary the distance and types of runs I would do, that way putting less stress on my body. It has worked well. There's been no signs of injury or even a slight niggle, and no signs of overtraining. My weekly distance is slightly above what I normally find comfortable, but with most of the runs being fairly short it hasn't felt like I've been doing 50km+ weeks at all.

I can honestly say there were only a couple of days I really didn't want to get out and run...but actually those days were more about the weather than running. We've had some very wet days, some cold days and a fair amount of chilly winds blowing through. Having this challenge to complete has really helped me push and get out there. Here's a summary of each day, you'll see that on some I've been out twice, on a couple I've also done a bootcamp. What's not shown here is the strength and conditioning training I have also done which averages out at twice a week.

1 - 5km
2i - 5km
2ii - 2km barefoot
3 - 7.4km
4 - 2km barefoot
5 - 10.28km fell run
6i - 5.4km
6ii - 3km run to bootcamp and back
7i - 2km barefoot
7ii - 2.67km with janathon buddy
8 - 8km Dawn Patrol
9 - 8km
10 - 2.15km barefoot
11 - 10km on Longdendale trail
12 - 11.17km fell run
13 - 2.12km barefoot
14 - 8.63km mixed road/trail
15 - 8km Dawn Patrol
16i - 17km trail
16ii - 3km barefoot
17 - 5.6km
18 - 8.22km Copenhagen city tour
19 - 3.62km Copenhagen lake tour
20 - 3.17km barefoot
21 - 8.55km
22i - 8km Dawn Patrol
22ii - 7.2km night nav
23 - 2.5km barefoot
24 - 4km very steady (saving myself for #25)
25 - Kinder Trial orienteering fell race
26 - 3.4km barefoot
27 - 5.6km
28 - 3.8km barefoot
29 - 7.4km
30i - Global Therapies Social Run
30ii - 4km run to and from Bootcamp
31 - 4km barefoot. longest barefoot run to date.

Totals:
37 runs
222.1km
5616m ascent
29hrs 14mins

Thanks to everyone who has joined me on some of these runs, especially Tim who continues to be a wonderful inspiration.

Dawn Patrol + Janathon #15 + S&C

Early start for the Global Therapies Dawn Patrol runners. We headed down to the leisure centre at 5.50am, meeting four others and doing the Derbyshire Level loop. We were rewarded for our early start with the hoots from two owls, how delightful. Total run for me and Tim was 8km which includes about 2.5km to get to the leisure centre and back. A lovely 51mins with great company chatting all the way round.

Back home and I went straight into the 'home gym' to do my strength and conditioning session. Today's set was:

3 rounds of:
20x kettlebell swing, 20kg
10x deadlift, 40kg
10x goblet squat, 16kg
1min rest

then 3 rounds, no rest:
2mins weighted step up, bodyweight+20kg
1min plank
1min back extensions

This was all followed by the barefoot training, strengthening and balance exercises for the research project we're taking part in, plus a 20min barefoot (wearing fivefingers) walk.

Total exercise time: 2hrs 15mins.

Janathon #13 Barefoot

After almost a fortnight of daily running I'm feeling good, perhaps a little tired in the legs today but that is down to a cold icy run onto Bleaklow yesterday. I had earmarked today for a loop round Mossy Lea that's just over 5km; a mixed terrain run which includes a 3km gradual incline, ending with a slightly steeper bit. It's a nice challenge to keep running at a good pace without it being a really tough run (that is until I add in a 1km hill rep with about 200m ascent). Anyway, I decided to have a recovery day and do my barefoot run - just over 2km at 180bpm. I've also done the plyometric training for the barefoot research study we're taking part in, and a strength and conditioning session this morning.

Barefoot Running Research: weeks 3 & 4 summary

The last few weeks has included Christmas and a week or so of illness. As such, the latter was the only stumbling block in the daily stretching and walking exercises. I reckon I only missed a couple of days, and managed to shift one of the barefoot runs from week 3 into week 4. I'd like to hope that the few days I missed with the intervention exercises won't impact the research. This week has been good, getting out for my walks, doing the stretching, plyometric exercises and such. The walk this morning felt good, I'm no longer feeling like I need a break from forefoot strike on the walk so there must be some muscular strength gains occurring. There won't be much change to the programme now, just a very gradual increase in the distance of the runs in the next few weeks, then an increase to 3 runs per week in the final couple of weeks.

Having done the exercises for 4 weeks now it just feels like a natural part of my day. I reckon that the habit has been well and truly fixed. In addition, and nothing to do with the research, or barefoot running, but I've also started some specific work to strengthen my shoulders. I have a natural tendency (as do most people) to have forward rounded shoulders so I've written myself a programme of stretches and strengthening exercises to work on reducing this imbalance. I'm doing these exercises on alternate days and will see how it goes.

Janathon #04

I decided to complete my Janathon run today with my barefoot run, so it was just a short tippy-toe run in fivefingers around the block. A 12 minute, 2km run that had me focus on technique, quick steps and light foot placements. I'm doing my barefoot runs at 180 beats per minute...with the aid of a metronome in my pocket. That helps me keep focus on the quick cadence, though does get a few odd looks from people I pass :)

Barefoot Run

Today was the day I did my first ever barefoot run. Not entirely barefoot, I was wearing a pair of fivefingers, so as minimal as you can get. Over the past few weeks I've been doing daily 20 minute walks barefoot or in the fivefingers, building up gradually to doing a run. I have to say, running in the fivefingers was pretty good. I didn't feel any discomfort or pain, and it felt really natural. As part of the research project I'm a participant of the instructions guided me to run at a cadence of around 180 beats per minute....so, armed with a metronome off I went. To be honest it was a good pace. Short strides mean that there isn't a massive impact with each step, so it's just like tippy-toeing but a bit faster. Today's run was about 1.5km, I'll stick to that distance for a few weeks to build up strength, but I've already got my sights on a 5km loop from home as my target.

Barefoot Running Research: week 2 summary

Well that week went fast. The end of week 2 brought good news...I have a pair of fivefingers so I can now fully take part in the research project, fabulous.

This week has seen a continuation of the stretching, balance and proprioception exercises, daily 20 minute barefoot walks plus plyometric exercises on alternate days to strengthen feet and leg muscles. I've really made an effort to focus on forefoot strike during my walks and exercises and it already feels like I'm gaining strength.

The other noticeable thing is when walking on what feels like tippy-toes I sometimes just want to break into a run...so far I've restrained. I have however read the instructions for the intervention exercises again (more closely) and from week 3 (this week) I can start on short runs twice a week. So perhaps today will be the day of my first barefoot run.

Here's a summary of week 1 in case you missed it.

Barefoot

Fabulous news....the fivefingers arrived in the post today.....I'm so excited. Now I can take part in the research project, which is a great as I've already started the intervention exercises. Look how lovely they look....

Barefoot Running Research: week 1 summary

My participation in the research is looking uncertain. The crucial factor being whether or not the student whose research I'm taking part in can supply me with a pair of fivefinger shoes. It's looking unlikely but I am dedicated to their project (somewhat for selfish reasons in learning about my own progression and improvement) and have been doing my daily exercises along with Tim every day. I've found the routine of doing mobilisations and stretching good, the calf raises have been harder than I thought and the balance board is coming along nicely. I've now started looking at the price of fivefingers and am mulling over whether I'll buy a pair anyway...watch this space! (update since I drafted this blog, good news: it's almost likely I will get a pair now)

No actual barefoot running takes place until week 4 (when the shoes are needed by) but I have started barefoot walking. And I mean actual barefoot - no shoes, outside, in December. Let me tell you...it's blinking cold out there, and when there's a layer of ice on the car it's numbingly cold. I've done 20 minutes barefoot walking each day over the last week. One day I wore my xtalon 212s without insoles. The concern with them is that they firstly don't allow my toes to spread quite as much as barefoot, and secondly, the stud on mine aren't worn down sufficiently for them to be totally flat so I feel every stud under my feet.

Another day I borrowed someones fivefingers but they aren't a long term solution as they're too big for me, no chance of running in them at all. After walking outside barefoot they do offer amazing comfort. Being unshod it an interesting experience. It allows each tiny little piece of gravel, each slight raise in the tarmac, each twig and leave to be felt. There are plenty of 'ouch!' and 'ooo's coming from me as I teeter around the 20 minute loop from home.

The guidelines for the intervention exercises advises I should be progressing into taking shorter steps and focusing on forefoot striking. Doing the latter unshod is more difficult than it sounds. I'm noticing every slight undulation in the pavements. Going uphill, which I would naturally do forefoot striking puts a much greater amount of pressure on the balls of your feet...therefore increasing the pressure on even the tiniest of sharp objects underfoot....'ouch!'.

The other thing I'm noticing is that barefoot walking takes an enormous amount of concentration... seeking out the smoothest passage across the pavement, stepping off curbs, needing more time to cross roads, watching for thorns by hedges. There's less time to be able to look around and enjoy the scenery. More time looking down. Will that ever change? The dangers of stepping on anything sharp, let along glass or thorns, will always be present. Do I want to have that constant watchful eye on each footfall?

I've done a little reading of barefoot running, read a guys account of his first fell race barefoot and am seeking out groups and places to be able to chat about all this. For now, onto week 2. I'll be doing the same intervention exercises but now on alternate days I will also be including some plyometric training.

Running Research

Much to my delight I was invited to take part in a PhD research project looking at barefoot running and running economy. As part of the research I had my VO2 monitored whilst running on a treadmill - sounds easy? Well you try running at 14kph for 5mins, that is after running 10kph for 5mins and then 12kph for 5mins. I'd realised beforehand that the running would be fast, but afterwards working out the minute per kilometre pace it dawned on me that at 14kph I'd be running at a 42minute 10km pace. Way too quick for me (my 10km pb is 49:30), and, it seemed, fast enough for me to not need to do the final 5mins at 16kph!!

I was also tested on my triple hop for distance...average on my left leg was 402cm and on the right leg 419cm. At the end of the 8 week research I'll be tested on these two aspects and any differences noted.

The training aspect of the research for me began today. The programme initially consists of a series of exercises, drills and walking, all seeking to strengthen the feet, lower legs and improve plyometric strength. Training then progresses onto running barefoot in addition to the exercises and stretches.

Today's barefoot training was various stretches, calf raises, balancing and then 20 minutes barefoot walking. As I don't own a pair of fivefingers (which you can use) I actually did the barefoot walking in my bare feet! Early December probably isn't the best time to start walking outside with no shoes or socks on, but what the hell, I'm game.

I am genuinely interested to see what benefits can be gained by this research project. Having measurable aspects will easily show if I improve. The other thing I'm keen on is having a routine. I know from past experience of having a running coach provide me with a programme I am very good at adherence if there's an end goal. With this project, the end goal is a question - will there be improvement? I can't see how I would regress in any way, and anything that helps me routinely stretch and work on proprioception and plyometrics has to be a good thing.