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.

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.

Do. Done. Doing.

A good day today, and it's only 4.15pm. I write 4.15pm at the start so I can see how long it takes me to draft this blog.

As I've just been doing my strength and conditioning session for today I was pondering exactly where my time has gone today. Is that the right way to think about it? For time goes by anyway. What I actually mean is, What Have I Done? What have I accomplished? and, am I satisfied that I have used my time to it's full?

All this thought has been provoked by a short book I read yesterday. My good friend Matt gave me a link to that book in his comment on my post Procrastination and Words just yesterday. It was an enthralling read, taking me about a 'mug of coffee time' to work my way down the text. Head over to my other blog if you're remotely curious.

Anyway, what have I done today. As I trained I considered my time, and this is where I have spent it (rough timings as I wasn't really clock watching as I got on with stuff):

up at 5.20am
coffee
5.50am running on the Dawn Patrol til just before 7am
7-8am breakfast, shower, chatting to Tim, made a tray of flapjack
8-9am study/work
9-10am barefoot exercises, including a 20minute barefoot walk and plyometrics
10-11am study/work
11-1130am snack, tea, house stuff
1130-1pm study
1-2pm lunch, getting ready for work,afternoon tea & flapjack
2-2.30pm chatting to Tim, house stuff
2.30-3.15pm study/work
3.15pm-4.15pm strength & conditioning
4.15pm onwards....writing this blog. (its now 4.22pm)

That includes four or so quality hours of study/work during which time I've completed 3 worksheets each containing 15-20 questions on physiology, health, nutrition and training - lots of reading and research needed for those too. I've had a fairly packed 11 hours already, and yet I still have a quality 5.5hrs before I go to bed.

I'm happy my day has been packed and busy. By the time I've had a short mental break (I'll knit, so I'm actually still achieving something) it will be about 5.30pm. There's then dinner to make, more work to do, and I need to fit in my hour of quality reading (see pic below) which I would normally have done first thing but today was Dawn Patrol day.

Right then. No time to fritter away here.......onwards I go...

ps. blog finished/posted by 4.32pm - setting a timer to get things done with focus helps!

Janathon #07

A day of two runs, not just one.

Part 1: barefoot, 2km running at 180 beats per minute (aided by the trusty metronome to keep the cadence up). Tim and I headed out just before 8.30am for our round the block tippy-toe run in our fivefingers....all part of the running economy/barefoot research project we're taking part in. If you want to know more about that have a look at my updates from week 1 here...and week 2....and weeks 3 & 4.

Part 2: a lovely run around a local reservoir over in the Longdendale valley with fellow Janathon runner Wendy. Pop over to Wendy's blog to see how she's getting on with the challenge. Along with a good natter we had the obligatory photo shoot to capture the moment...

me....on the dam wall of Bottoms Reservoir

and Wendy heading the right way 

great view over the water, the sun just teasing us

And now I'm sat inside with a brew the weather has turned to rain again, thankfully it was dry for us, just a few interesting puddles to negotiate...or go through as was the case. Trail shoes are now drying off with newspaper stuffed inside to draw out the water.

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.

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 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.