Running Barefoot in the Snow.

Ever been Chicked?

Ever been chicked??? It bothers some guys to be beaten in a race by a woman. They seem to think the fairer sex could never pass them on their quest to the finish line. When it happens, results can be devastating. I had to get used to it early on. This town has too many fast women, so I never have to go far for an ass whooping. Nancy’s one of those women I need to warn you about. She's been smoking my butt for years. I was quite proud to FINALLY beat her last year at Steamboat (by about 10 feet)…..Is there a term for that too?

Now “getting chicked” should not be confused with being “over-chicked”, a term referring to a guy who gets a girl way over his head. We all agree, Chris A. seriously over-chicked with Nancy. 

Coach Greg Sicks The Dogs on Whitey!

I snapped these on my way down to the Marathon Training group run. Coach Greg and his dogs went rabbit hunting last night! Adam, that had to hurt! Way to go!




Coach Greg, Adam, Chris W., Chris A., Joe and Jen, Nancy, Lorne

Here's what Chris had to say:

Rob,

I have gained another level of respect for Adam after last night's workout.

For the first set, he started a 400 every 2 minutes for 16 minutes. He ran each of these at 70 seconds. So, he basically ran eight 400's at 70 seconds each with 50 seconds of active rest (no slacking) in between. Joe Every and Lorne Mills and I took turns running the 400's with Adam to try to pace him through the workout. In my case, it was more like just trying to keep up.

Then he took a whopping 4 minute break between the first and second set of 400's.

For the second set, he started a 400 every 1:40 for 12 minutes. He also ran each of these at 70 seconds. So, he ran 7 more 400's at 70 seconds each with 30 seconds of active rest in between.
Greg White made the comment that Adam might just as well have kept running at 70 second pace because he wasn't really getting much recovery anyway. Also, Chris Alexander just happened to show up for this second set of 400's. It was a good thing because I was having a hard time keeping up with Adam at that point.

Adam White is a machine!

My workout was a little more on the mortal side... Starting with Adam's second 400, I started every other one with him. So, I ran #'s 2, 4, 6, and 8 from the first set. I got about 2:50 rest in between my 400's (yes, I am a slacker). I also ran every other repeat for the second set (#2, 4, 6). But this time I only got 2:10 rest in between. I told Adam that about the most help that I was in pacing was him being able to hear me about 10 yards behind him breathing like a freight train. But, I did manage to keep my 400's in the 70-75 second range. And, after that Lorne and I did a 4 mile "cool down" in Springdale that turned into more of a progression run with the last mile at just over 6:00 pace.

Again, I was amazed at what Adam did. I guess getting fast and staying fast isn't easy. In fact, it looked like it might hurt...

Best regards,

Chris

Get Out of Your Own Way!

Do you have a history of poor performance on race day? Do you often follow the insult of the day with a great training run a few weeks later? Do you find yourself repeating this cycle? If you are the kind of person who can't seem to finish your latest self-help book. I suggest you take Barefoot Bob’s advice and Relax, Relax, Relax!

Relax the body * relax the mind * relax the spirit

Get out of your own way! Stop second guessing your plans. Stop falling off your wagon. Stick to your diet and don't allow your short term pleasures to interfere with long term happiness. It takes practice and does'nt always work. But with practice and patients you can do it! Consistency is the key to reaching your goals.

Ok. So it's not running related....but it's funny!

Now for something completely different....

Even if the shoe fit's....at least occasionally, forget it.

Many runners focus primarily on the workouts and little on their form. You probably learned to run as a young kid right after you learned to walk. You could run and for the most part that was enough. Efficiency was not important. For the most part what ever you learned then is still a part of your running technique today. In addition, our body changes as we age. Flexibility and muscle tone, even your desk job can change what happens when you run. Do you bend at the waist when you get tired? Do you strike with your heal? To you over pronate? What do you do?

People spend enormous money and time finding shoes to correct discomfort caused by specific running deficiencies but believe there is nothing they can do to correct their form. Before jumping on a pair of extreme control trainers with inserts consider the root cause and forget about the symptoms. An extreme shoe platform can reinforce and amplify your bad habits.

A good place to start is by watching the best IVS runners as well as the elites on television. Forget about the blistering pace.....what is different about the way they run? What's different about the technique? Notice how effortless they make it look.

Have an objective third party like Adam, Greg or Blair watch you run. Have a friend video tape you running. Concentrate on making adjustments to make you run more like those who seem to run so gracefully. Time spent improving form can be very rewarding. Many form improving drills can be completed in a small amount of time and they are not especially taxing. The benefits can last a lifetime.

Strength training, flexibility, and techniques such as barefoot running are great ways to get your running form where you need it. Train your brain! Barefoot running gives you mucho feedback (at first a bit too much). It also strengthens the feet. This can improve efficiency and lessen the chance for injury.

Mark Sisson, who runs the blog Marks Daily Apple writes "When was the last time you left your house without shoes? Hard to say? When was the last time you ran without shoes? Summer, circa 12 years old? If you are to listen to the growing number of barefoot runners out there you are truly missing out.

It turns out we were all born barefoot. No, really. As hard as it is to believe, no one came strolling into this world pre-packaged with a pair of loafers or Nike’s latest cross-trainers. That alone is a good enough argument for not wearing shoes, right? Yeah, yeah, so goes the same argument for public nudity. But there really is something to the notion that going barefoot (not bare-naked) is good for you. "

You can check out the entire post in Mark's blog! It's a great read for anyone considering barefoot running:

http://www.marksdailyapple.com/even-if-the-shoe-fits-forget-it/

Cheers!

Rob