Humans - Built For Speed

Are humans built for speed? "Fast" is relative. A Kenyan can run a 4 minute mile, but a squirrel can still get away from him. So let's assume that we are built for running faster than the average run-of-the-mill 5K runner.

Since reading Scott Jurek's book, Eat & Run I have adopted some of his methods of running faster, for longer distances. But Tyler, why would you want to run long distances and run faster? Well, I am lazy. Not in the sense that I won't get out there and run, I just don't want to run for a long period of time. By running faster I can get in the mileage I need without wasting my day.

So what did I do to start running faster? I started running faster! It's that easy! Previously I had found that if I ran with someone fast, for example my buddy Mitch, I would get comfortable at an 8 minute pace and never think twice about it. I also found that if I started out running around 10 minute miles, it would be a chore to run the 8s. Since I have started running faster a majority of my runs have been started at an 8 minute pace or faster, hills or not. This gets me into the groove.

Yesterday, Mitch Pless mentioned in his speech(which was very good btw) that you need to train at a relatively faster pace at least a few times a week. This is because during an ultra, if you can maintain 10 minutes per mile you will do very well. By running faster during training you actually have to slow yourself down in your race, making ultras easier. I feel the 5k/10k crowd does the opposite by going as hard as they can for the race. This is the right thing to do in a short race, but ultras are a whole different game.

So what did I borrow from Scott Jurek? One of the things he mentioned was a zen-like breathing during running. He says that during his faster paces he keeps long and slow breaths, like a yoga pose. My first thought was, "Yeah right? And run fast?" Well I actually tried it and found that it puts me in the faster paced groove(as mentioned above) much faster than going out huffing and puffing.

I have a few other tricks up my sleeve that I am testing out. I currently and reading The Art of Running Faster by Juian Goater and Don Melvin. I skimmed the book for about 20 minutes and have already shaved a few minutes off my comfortable mile. I will give more tips when I finish it and test some techniques.Thanks for reading!

I Dig Dahlonega Writing

The other day Matt Aiken asked me if I would write some articles for his I Dig Dahlonega website. I thought it was a great idea and told him I would get to work on one. Since I am kind of a slow writer we decided to use my recently posted Reflecting on a Memory From 6th Grade Track Tryouts. I really like what he is doing by bringing local writers together on his page and linking back to their respective blogs.

Reflecting on a Memory from 6th Grade Track Tryouts

This is a memory from 6th grade track tryouts.

It was my first year trying out for track and I was still testing the waters. I wasn't sure what I was good at, but I kind of knew I wasn't fast or strong enough to throw the shot put far enough. The team had made it through tryouts and were pretty sure we all made the team(the track team at Lumpkin County Middle School wasn't that big). On the last day of tryouts our coach said, "If you want to make the team you need to run around the gym for the entirety of practice.

The gym was a hot and humid place. It didn't help that it was raining and they had the heater on.

We started running. The first 10 laps or so were okay. I felt I was inching toward the farthest I had ever ran(2 miles) and the clock was still ticking.

What felt like hours went by. I kept my legs moving, even though my some of my peers were walking. These peers were also getting yelled at by the coach. I wanted my coach to see that I was strong and that I could perform in the hardest of conditions.

One or two other kids had more laps than me, but I didn't care. They were better runners than me and had more experience. I was just focusing on myself.

Finally, after doing what felt like 100 laps the coach blew the whistle and told us that we all made the team.

For the remainder of track I was put in the 2 mile run group(the longest distance available). I wasn't the fastest, but I always finished and had gas in the tank. I learned a lot about myself during that run though. I found that I had an inner strength to just keep going, even in the most strenuous of conditions. Sure I have a permanent memory of the wresting mats we ran past every lap, but it was all worth it. Never, in a millions years, would I have though it would pay off some time later when I decided to start running ultra marathons.

Almost Sub-20 5k...

Today Whitney and I explored some of Yahoola park in a hunt for a Geocache. After that, we decided to run a little bit. She just started Couch to 5K and I like to run, so we ran.

Even though I am still recovering from the Red Hot 55k in Moab, Utah I was able to start out with a decent pace. For some reason I felt strong and was able to comfortably run within the sub 8 range. By the end of mile 1 found that I was running faster.

Anyway I just got faster and faster during the run. I felt strong through the whole run. The wind kept blowing back on me, slowing me down. If it wasn't so windy I would have made it. By the end of the 5k I was pushing hard but realized that I wouldn't make it when the clock went past 20 minutes. *Sigh* I ran out the rest and finished at 20:17.

So, can I break 20 minutes? Heck yes! It just has to be on a day with the right conditions(no wind, not recovering, etc). I could also just try getting faster too...

The fact that I started out this run without even trying and that I have not trained for this distance make me feel pretty good about myself. This might be a testament to distance running. The only reason I have this strength is because I have the confidence to run shorter distances at a faster speed(more confidence).

Anyway, here is the run. I might try to break 20 minutes again sometime, but it is not on my high priority list.

Luna Sandal Leadville ATS Laced Review

While running 24 Hours of HOSTELity I noticed a runner was wearing some Luna Sandals . After looking at them over from a distance and approving of the construction, I decided to purchase a pair for myself to test out(this may or may not have been an excuse to buy yet another pair of running shoes). These were developed and made by Barefoot Ted and his crew. If you don't know who Barefoot Ted is, give Born to Run a read. I figured with a 30-day guarantee, I have nothing to lose.

The Luna Leadvilles after a loop around a muddy lake :)

I anxiously waited for these to be made and ship. I believe they are handmade by a small office of "monkeys". I figured out my size by cross-referencing my Vibram Five Fingers size to centimeters to the Luna Sandals size. I had them shipped to my parent's house and I am pretty sure I drove my dad crazy with "Are they here yet?" text messages. Finally he said that they had arrived. Knowing what they were, he opened them.

The first thing we noticed after opening the package was that it came with "A Guide to your New ATS Laced Luna Sandals". I won't give away any spoilers, but it involves a monkey and his Lunas.

My dad said these were the stages I was going through. (from the guide)

The first time I put them on they felt pretty comfortable. I noticed the thong part between my toes, but it didn't bother me. The fit looked right, so I accepted them as mine and took them on a run.

I figured the intended use for this shoe would be a rocky trail, so I took them for a spin around the lake which has tons of sharp pointy rocks.

ATS Laces
 The lacing system on these is extremely simple compared to the lacing system of traditional huaraches. You basically just slide your foot over the back heel strap, then put your heel in the heel strap. The heel strap is a little elastic, making it easier to put on. This elasticity also contributes to comfort while running.

After my first mile I felt like the heel strap was slipping. I had not tightened the straps since I purchased the shoe, so I figured that was something that would need to be adjusted. Throughout my run I had to adjust the straps 3 times. After the run I asked a friend of mine that has them about this and he said that it took about two runs to get the ATS lacing system setup right. I figured lack of experience was making this harder than it should be. I think once I get these figured out they won't be a problem and will probably be more efficient than any other lacing method, shoes and huaraches included.

Luna is awesome enough to provide videos on how to use your sandals. Basically any problem you can imagine is talked about. Here is one on the heel strap.


MGT(Monkey Grip Technology) Footbed/Soles
This model has the thickest footbed of all the sandals at 11mm. That sounds a little thicker than most minimalist shoes at the 2mm or 4mm mark, but since they are completely flat everywhere I am able to run with proper barefoot form. The added height keeps annoying rocks from ruining my run. The more I run the more important it important to eliminate these annoyances. The soles are a little more flexible, kind of comparable to Sanuks. I suppose the right word would be cushy. They don't have a rock guard like the Merrell's, but the thickness prevents sharp rocks anyway.

The footbed has monkey grip(not made from real monkeys). I am not sure which side is monkey gripped though. The part my foot rests on is very grippy. I was able to run through muddy Georgia clay and slip minimally, while still enjoying the mud on my feet. The Vibram sole of the shoe is a treaded and grips well. I did not slip once in muddy conditions with the Luna Leadville's. I believe this is because the sandal makes me more observant of my running form, thus keeping me from putting too much weight in one direction. The monkey grip is just an added bonus!

Comfort
These sandals are very comfortable, right up there with my Sanuks. I think every shoe has good features and bad features as far as comfort goes. I really like the laces on the Lunas. They stop my feet from sliding around without applying repetitive pressure to one area(I noticed my Merrell Trail Gloves and VivoBarefoot Neo Trails do this). I also like the soles on these. They are thick enough to block out the sharp rocks, but still provide some ground feel.

Proprioception
 Proprioception - the ability to sense the position and location and orientation and movement of the body and its parts.

Even though the sole is thicker in these shoes, proprioception is increased because your feet are out in the wild, compared to closed shoes. I am much more observant of the trail I am running on. I know that I could, for example, stub my toe, so I look around more. Also, feeling the air against your feet awakens a feeling I used to get when I ran strictly barefoot.

Running in Luna Sandals feels very primitive. It is a feeling similar to being an animal in the forest. You are the animal, you must be on the lookout for other animals and dangers. Things are dangerous. This is the real world.

It is nice to leave a stressful job, run in these, and forget all your worries. 

Even though I have yet to stub my toe, I would imagine it may happen one day. It is probably less likely to happen than my mind is making it out to be. The body tends to amplify dangers when in an unfamiliar situation(ie running in sandals).

Different Terrain
The Lake Zwerner loop that I tested the Leadvilles on provides a variety of terrain in a small package. On the flat sections I was able to run just like I do any other day. On uneven terrain I paid attention to where I was stepping but was able to keep a consistent gait. On uphills and climbs I was able to use my method of running more on my toes and plow up the hill with no problems. The heel strap stayed snug on my heel with this elevated heel method. On downhills I was a little more cautious, due to the openness, but was able to run efficiently. The laces held my foot in place and I did not feel any stress in one specific area. One thing I was worried about was the thong part on downhills. Luckily there was no more force than anywhere else in this area, keeping my toe webbing comfortable.

When To Use?
I wouldn't want to use these sandals in a major race right off the bat. They are too unfamiliar. I would like to get at least a hundred miles on them before attempting to use them for an ultra. This is kind of my rule for any new shoe, but I feel it is important when transitioning from a shoe to a sandal.

If I stay in Georgia my first use for these will be in Merrill's Mile. It may even be earlier, but I haven't considered any other races.

I plan to keep these off of the roads. I have other shoes for that, including invisible shoes. I consider these trail sandals and I have had some problems with trail shoes on the road(tread wearing down). I figure I better just use the right too for the job and not risk ruining my sandals.

Compared To:
Now I will compare these to other shoes I have had experience with.

• Vibram Five Finger KSO, KSO Trek, or KomodoSport - These are more open and have a thicker sole and block the sharp and pointy rocks. No grip on the toes and less stress on the toenails. The sandals naturally have less rub spots than VFFs, because there is less shoe. VFFs are more popular nowadays and are probably more socially acceptable.
• Invisible Shoes - These are thicker and feel more substantial. They are also quieter(I may need to cut the soles on the invisible shoes for a less slappy sound). I think the lacing system is more comfortable on the Lunas. The ATS laces are much more comfortable than the rope supplied with the Invisible Shoes. Invisible shoes do provide more ground feel and a more liberating experience.
• Sanuk Sidewalk Surfers - My Sanuks got me through Merrills mile when my other shoes just felt uncomfortable. Sanuks are the most comfortable shoes I have ever worn. With that being said, I think my go-to shoe after all other running shoes have failed would be my Leadvilles, then my Sanuks. Sanuks tend to slide around when I run, but for walking and just trying to keep moving Sanuks are nice.
• Merrell Trail Gloves - Trail Gloves provide a rock plate and are an excellent shoe option. Leadvilles are more comfortable to wear in messy situations. In my opinion it is easier to embrace nature than fight it. If I am going to be running through water it would be easier to wear the Leadvilles. Trail Gloves have a few spots that put pressure on my foot, especially on the downhills. This does not exist with the Lunas. Merrells and VivoBarefoot Neo Trails(below) are probably the most socially acceptable minimalist shoes on this list.
• VivoBarefoot Neo Trails - These are kind of in the same boat as the Merrells. They don't have a rock plate, but are thinner than the Luna Sandals. The Neo Trails have a pinch spot as well, unlike the Leadvilles. I still highly recommend this shoe to minimalist trail runners.

But it is winter in the US... Aren't you cold?
Very observant of you! Previously when I ran barefoot full time I did run in the cold. The amazing thing about feet is that they are kind of like hands! When they are cold and get used, they warm up! Cold feet wouldn't really be an issue unless you were running in the snow(which may soak shoes and have the same outcome). Typically it takes a mile for the feet, and body, to warm up. After that it's all comfortable.

Some Questions
I asked the good people of /r/barefootrunning if they had any questions they wanted answered. I only got a few responses, but they were good questions. I may have answered these questions already, but I will put my answer below their questions. You can read the full thread here.

How well do they stay attached to your feet? I've always feared catching the top half of the sandal on something (a root, step, stone, whatever).

Comfort? Do the straps dig into your feet at all? -jammism

I feared that the lip would catch on something, but it hasn't yet. So far I have done a 3 mile run and an 11 mile run with them on semi-technical trail and I have yet to snag it. I think it is something to look out for, but less likely to happen than perceived. I will have to see how well that statement holds after I am extremely fatigued and not paying attention to what I am doing.

They are very comfortable. The thicker sole is nice on the trail and the straps are wide enough to not put pressure in all one spot(like a rope would). They don't dig into my feet. I did notice the buckle(similar to that of a backpack strap) was drawing some pressure to the area. I loosened the strap just a tiny bit and it moved the buckle just a hair.
When you adjust these it doesn't feel like you are actually moving the strap, but after a little pull on the strap it does actually get tighter and more snug.

How many miles did you get out of them, and on what terrain, until the treads started to wear out, if at all?  -imgladtheworldisflat

I literally just got them, so I am still doing durability testing. I can tell from the construction that I should be able to get at least 1000 miles out of them before some maintenance needs to be done. They are very simple as far as structure goes, so doing little work on them wouldn't be a big deal. The soles are treaded vibram soles, so I would imagine they would last similar to that of the five fingers.

Tread wear depends on what terrain you run on. I plan on keeping these strictly for the trail and avoiding roads as much as possible. I made the mistake of wearing trail shoes on a road one time and it wore down the tread faster than that of the trail.

I am going to start logging in my runs which shoes I wore and creating a durability list on my site so others can know what to expect from their purchases.

I just bought them. They are awesome. Better than invisibleshoes. I even use them for backpacking. -Gamermatt

Yep. I have invisible shoes and I prefer the ATS lacing over traditional huarache lacing.

Conclusion
I am very excited to be a Luna Leadville owner. They are super comfortable and a very liberating option for minimalist trail runners. I would highly recommend them for anyone interested. With the 30-day guarantee, you can't go wrong.

I did notice that they are no longer listed on the Luna Sandals website. After speaking with them on Twitter I found that they were just out of stock.

Attempting Fruitarianism - Kind of...

Well I am back on that "fruit diet". Basically my goal is to improve recovery times and feel better with it. I am being a little less serious about it this time around, as I still drink beer and have the occasional non-fruit snack.

For some of you wondering how anyone can thrive on just fruit, I am not going to go into a long-winded post about it. To be short, I don't. I also eat vegetables, nuts, seeds, and Avocados(and basically anything else I want because I'm not an extremist). There are plenty of resources, one of the most popular being 80/10/10 by Dr. Douglas Graham.

Anyway, I am using myfitnesspal in conjuction with this to make sure I am eating enough calories. I also like how at the end of the day I can look at which percentages of my calories come from carbohydrates, fats, and proteins. I am shooting for 80% carbohydrates, 10% fat, and 10% proteins, but I have found that I usually end up with 90/5/5.

One thing I am finding is that I am not eating enough during the day. Even if myfitnesspal says I am over my calorie limit to lose weight, I feel like the body treats fruits a little different than deep-fried chicken. All I know is that at the end of the day I am hungry and I start to eat out of diet. I think with more food throughout the day I will be able to curve this behavior to maybe just drinking a beer at night with some fruit. 

To eat more during the day I am going to make it easier for me to eat fruit at work. I am bringing a cutting board and a knife so I can easily get into my oranges instead of having to work for it.

2013 24hrs of HOSTELity Race Review

Yesterday I was fortunate enough to participate in 24hrs of HOSTELity, hosted by DUMAss Events. Knowing the course, and my goals for this year, I decided to just go out, have fun, and not get injured. With these goals in mind I was not confident from the start that I would run the full 24 hours.

The race started at 9:01. Willy lead us through our first lap, then we were on our own. The course is a very hilly, 1 km loop. On a faster loop one could run it in about 7 minutes. Obviously records are not meant to be set here. With that being said, Willy did create belt buckles for anyone daring enough to hit 100 miles.

The first 15 laps went by fast. I knew that my leg would give me problems soon. Before this race I had tightness above my knee and around my foot. I got a massage the day before the race, which helped me run farther than I expected. Anyway, sooner or later during the day I felt the pain come back. I couldn't run correctly. When I could "run" my downhills involved a straight left leg, a bent right leg, and some hopping. Not good for preventing injury.
Luckily DUMAss events had a sports chiropractor there that knows their stuff. They helped me with some stretches. This got me going again for a few miles.

I would have times when the pain was minimal and I was really able to kick it up, then there were other times when I just wanted to stop.
Around noon I grabbed a beer and went around the course. Drinking and running is something I have never tried. The beer made me feel a little bloated, but I enjoyed the beer more than I disliked feeling bloated, so no worries there.

More laps went by. I was off and on as far as my leg went. I popped some Ibuprofen and got into my red wine(I came prepared!). The red wine was excellent. I drank it like water for a few laps, taking sips when necessary. This did not make me feel bloated, tasted delicious, and gave me a little buzz to reduce pain.

Now you may be thinking, "So you are running, drinking alcohol, and taking Ibuprofen? You are going to get sick!!!" Nope, in fact I think this race was one of my best feeling races as far as stomach goes. This may have been also helped by the fact that I think I ate more calories than I burned all day. :)

As the day went on I made friends with a few people. I used these people to make me want to walk more. For example, one friend was stopped and telling everyone she was done. I asked her just to walk a lap with me.  We chatted and before we knew it the lap was over with. I set out to do another lap and about a minute later I could see her starting another. I love in these races, no matter what position you are in, you can be friend with the person in first and the person in last. Best of all, the way the course is laid out you can see a lot of the runners in different stages of the loop while running.

My parents visited me and helped me with my leg. My mom let me borrow her Zensah calf compression and put in over my knee. She also stretched me out. After doing that I was able to run again!

Meanwhile, Angela McVay is kicking tail out there. She was in a race with Margaret Curcio for first place. All throughout the day they are back and forth. Now it is 1.5 hours from the finish and Angela needs to make up a lap. I hook up with Angela and she is tearing it up. She must be running those 7 minute laps I was telling you about earlier. Surely nobody is out there throwing it down like she is now! On our second lap together Angela passes Margaret, putting Angela on the same lap as Margaret for the moment. Angela still has to loop around Margaret to take the lead. Angela and I kick it for a few more laps, my leg locks up on me, and I have to let her go.

Walking slow again I expect Margaret to come by any time now, but she doesn't. At the end of the lap I am greeted by a friend who informs me that Margaret is done. Margaret apparently was just trying to get some training miles in. Angela comes plowing down the big hill and we tell her the news.

For some reason Angela keeps kicking. I get a few more laps in and hang out next to the fire for a while.

At the end of the race Angela lets me know that she won the 12 hours overall, and that if someone from the night doesn't beat her she will get first place in the event. I was so excited for her. She worked hard all day and deserved to win. On a side note, the laps have not been posted on Ultra Signup, so I don't know if she actually won or not.

After Angela leaves I hang out indoors for a while and talk with some people. Candy, one of the volunteers and a killer ultra runner, made some delicious chicken orzo soup. I had to stay to enjoy that(and sober up).

Finally around 10 PM I turn in my race chip and tell Willy that I am going home. He hands me a really nice plaque with the race info on it. I tried to go around and thank everyone, and if I didn't I apologize. I appreciate each and every person that helped me during the race.

After taking a shower and laying in bed I had no regrets for leaving. I have a very important and expensive race coming up in a few weeks. I want to be injury free for that and maybe try to compete with some of the pros.

This means over the next few weeks I will probably keep it low mileage and do a ton of stretching, maybe even some Yoga. The massage therapist I visited told me multiple times that I needed to stretch my quads out. I know with my barefoot running technique my quads do get used a lot. They deserve some attention.

Anyway, thanks for reading and if you were there and you took any pictures, or wrote a blog, let me know and leave a link! I will add more photos to this blog later.

UPDATE: Some more experiences:
I forgot about a few things I meant to mention.

• There was a girl there wearing Barefoot Ted's Luna Sandals. I haven't done much research on these, but they looked really well constructed and comfortable. She only did a few laps with them(as far as i know) before switching to vffs. The steep hills probably led to some sliding around. I have messaged her about them and am waiting to hear back.
• Jim, "Godzilla" , was a super cool guy that I met. I could hear him coming up on me. He has a distinctive breathing pattern, similar to what Dr. Nicholas Rominov teaches. Instead of deep breaths he almost pants. I am not sure if this is intentional or not. :) This coupled with his tight-leg-muscle-dowhnill-technique made me give him the nickname Godzilla. We cheered each other on all day and told each other we looked good.