20 mile training run - barefoot

The following words started out as a reply to a comment Meredith from Virginia Beach has left on the “About” page but has now made it way to becoming a full on blog page.

Thanks for the kind words. You have me reflecting on some good memories about my barefoot journeys. I did not have Vibram Five Fingers when I started this journey. At the time Barefoot Ted McDonald was just experimenting with running in Vibram Five Finger classics. So I was barefoot to shod and back to barefoot as a cool down. It was also my introduction to really enjoying running on paved surfaces. Which just beat me up when I ran in my shoes. My desire to make me a pair of Huaraches was driven by my love of running trails.

However, in my quest to run a marathon barefoot, the huaraches were becoming both a physical and metaphysical crutch. I had to face my fear of running the chip seal of the St George Marathon, and getting over the fear of moving forward after the shutdown of my businesses, and the splitting up of my family (divorce).

From that point in the desert, where I buried my huaraches, I ran everything I could barefoot. Sometimes not the wisest idea as I found myself running some gnarly trails and pebble strewn road surfaces. After I ran the marathon I was given a gift certificate for a pair of Vibram Five Fingers. I fell in love with them, sewed them up, and put over a 1000 miles on them before I gave them to my son when he asked if he could have them.

Yea I buried these in the desert.

I been wanting to build another pair of huaraches, but was having difficulty in finding the braided hemp cord that I love so much. Even Ted McDonald could not get it in for a while. So the short of the long of this story is that I have been running and training in either KSO’s or Bikila’s almost exclusively. I am finding that to run a marathon barefoot for me at 6’6+ and 255lbs I need the protection to keep my feet fresh. As you know running a marathon is more about technique and body strength than it is  having toughed feet.

I am just about to do another repair section on the pair of green and white bikila’s that I have been running in. The inside toes are completely worn through.  In the pic below you can see how the heavy rubber of the Bikila pushes the big toe towards the inside fabric against the second toe.

Almost new Vibram Bikila's - Winter Run

My first KSO’s saw over a 1000 miles, I do not think my Bikila’s will last more than 400.

I am ready to get back to running in Huaraches.

Sorry for the long reply. I have have not sat down to hammer out post to my blog for a while, and it felt nice to put down a few words about barefooting.

Regards,
Michael Carroll

PS. check out my barefoot running and racing project site – theminimalistrunner.com its beta and the database needs more records, so if you have a race that you would like listed please send me a note.

Just ran my second Marathon, and for the second time, ran it barefoot. My focus has been on doing crossfit as new training paradigm. I set a new PR. I ran only one 20 mile run with out shoes, all other training was done wearing the new Vibram Bikila’s. Love them! Also my weekly mileage averaged somewhere between 8 to 12 miles since July.

I felt strong and recovered in hours compared to my first barefoot race. I believe this is because of the crossfit training.

I was shooting for a sub four hour time. When I got to the half way mark I was on schedule and stoked as I was feeling strong, fast, and comfortable. However, my intestines decided that we needed a break. I had skipped the last porta-potty and was now regretting it. The sides of Hwy 18 are covered in thorns and I was not that desperate. Short story is that I lost 1o minutes.

I also did not get my nutrition dialed in and was cramping in my upper quads and hamstrings. Shave another 20 minutes and it equals my PR of 4:21.

My thanks goes out to all of the spectators that cheered me on for the last 6 miles. Wow did I need that!

Oh yea — the coke at 3 miles to go was amazing.

Cheers,

Michael Carroll

When I met Steve Hooper for the first time we talked about running up to the top of Pine Valley Mountain. I was still trail running in Solomon GTX’s and pretending to run like the Taraumara. So Up to the top of PVM was a shod goal, a barefoot marathon, and other adventures were still a few years ahead of me. As many of you know Steve is quite famous here in St George as a capable ultra-runner / marathoner and the owner of the St George Running Center. On my 41^st Birthday I set a goal for myself to run up to the top of Pine Valley Mountain Barefoot. I remember telling Michelle that I was going to do this but was unsure if I could. I then forgot about this goal.

Two weeks ago, Steve says to me, “Hey do you want to run up to the top of Pine Valley Mountain and do research for an Ultra here in St. George?” “Yes!” was my answer.

June 2^nd 2010 we took off from Steve’s house to the Oak Grove Camp Grounds. I had on my Vibram Sprints as my feet were quite tender from the training I have been doing. “Yea I don’t think I will be doing this barefoot this morning” I said to Steve. “Good idea” he replied. We set out on the trail at a relaxed conversational pace, my body still working to get used to the starting elevation around 6000 feet. For two weeks I have been dreading this run as I was not sure if my body was ready. I have lost about 10 lbs and I am picking up the pace for my 6 and 12 mile runs, but for some reason the climb made me a bit nervous.

I ran for about 15 minutes, my Calves and Achilles burning, and then I got a rock in under the pad of my foot. I took off my Vibram Sprints removed the debris and pondered for a second, and then decided the make the run barefoot. My Calves stopped burning, my speed increased, and I was smiling from ear to ear.

Except for the rattlesnake on the trail, I had a blast playing catch up to Steve who was burning up the trail.

When I got to the top I remembered my goal of doing this run barefoot. It was quite an emotional feeling to be on top of the world, checking of a significant achievement for myself, and to do it with Steve Hooper. YES! Wow what an incredible feeling.

Incredible view – Steve to the left and me on the right.

Yes it is always required to do pushups at the top. AARUGHA!

YES! It felt good.

Steve looking at the trail going over into the town of Pine Valley completely snow packed. If we do do an Ultra here it would have to be in the Fall.

http://redrocksbluesky.com/fivefingerfinder

This is my first attempt at putting video up on the blog. Let me know what you think?

It has been raining like crazy. My feet finally healed up enough to have a bit of fun. Running barefoot in the mud is the only way to go. YES!

I am standing in my backyard (January 2010) after a mud run and having a blast. Yes those are shoes. My foot had split in three places, barefoot running in mud was out of the question, and so I threw on my old trusty Solomon GTX trail shoes (inserts removed) on. To much fun…

It takes me back to the glory days of Friday Fun Runs in the Marine Corps, except I was covered in mud from head to toe. Yep! good memories both now and then. Urrugah!

Michael Carroll

Large cracks on the foot are call fissures.

Many of you who have followed my posts have read some of my posts whining and complaining about my right foot. Well for the last two weeks I have not been able to run barefoot at all, let alone walk barefoot.

Extremely frustrating. Many of the comments that have been forward to me about this problem has been to pee on my feet. Still not ready to do that as it stinks up the shower. Yea I tried it once. However I did find that many dermatoligist have been prescribing 20 to 40% UREA in a lotion format. So I trek down to the local Wallgreens and find a bottle of  lotion that contains UREA.

The Result – in two days I am running.

In addition to this I am scrubbing my feet with an activated charcoal soap with a scrub brush after each barefoot excursion, and each night. I apply the lotion in the morning and in the evening.

Regards,

Michael Carroll

As a former heel striker, and a clydesdale athlete, I am used to destroying shoes to the point that they must be discarded into a bin of well loved shoes after only a few hundred miles. Every once in a while I find this bin and pull out a pair of these old shoes and feel the journeys flash back in my mind. Like my first four hour run through the desert attempting to summit Utah peak and how I had to make a cell phone call to get extracted from a nearby fire road. I was out of water, and my feet, could take me no further.

My mileage that I have listed above is a good approximation as I have made it a point to ditch the watch and gps monitors. If anything I have rounded down and have been conservative in my reporting.

I expected the KSO’s to be done at the 500 mile mark and for them to be tossed into the bin of love. But they continue to serve me well. I have been meaning to write this review a hundred miles ago, but just did not feel inspired to do so until now. Most of my mileage on asphalt is done barefoot, but when I head to the trails, I have relied on my KSO’s to take care of my feet. Now having said that it should be clear that this is a love hate relationship as I feel that the KSO and it variants have a significant weakness in their design. The weakness that I speak of is how easy it is to injure your small toe wearing the the KSO’s. Later on in the review I will detail out my solution.

The side view of my five finger KSO’s above make the wear look pretty good and minus, but the front view is a different question.

Now look at the close up shot of the rear side and see how the KSO is coming all apart. If it was not for the straps are pulling everything together the shoe would disintegrate quickly.

So what is happening on the bottom of the sole? It continues to get thinner and thinner. Which for me is good as I am working to perfect my barefoot running and all I need on my trail runs is just a bit of rubber to take the edge off the sharp rocks on the trail. Landing light with good form is why I believe these KSO’s have lasted as long as they have.

If you trail run barefoot, or wear a ultra minimal sandals like Barefoot Ted’s Huarache’s, your small digits are left un-protected, but rarely have I injured them except for a few abrasions from the lava rocks out here. But in KSO’s I have constantly had my small toes injured. I believe this is because the rubber construction of toes insulates the toes just enough that your foot and leg cannot react fast enough to pull back the way it does when just running barefoot. To make matters worse the rubber is sticky so it also wants to grab and hang on to whatever it has made contact with. The rubber protecting the small digits is also angled in such a way that it assists the stickiness factor. In barefooting, or wearing shoes with a complete toe box, your foot wants to operate as a whole unit, but in five fingers, the toe is isolated and the forces of an impact or a snag puts the maximum force on your small toe. Currently my left small toe is almost twice the size as it sibling on the right.

Now having said that, I have been pondering a solution, and implemented it during my desert trail run yesterday to upper and lower graveyard. My hypothesis is that If the small toe was connected to its larger brother next to it, it might have more support to handle small impacts and snags. So I took a needle and thread and sewed the top of the rubber sections of the small toes together. Now in nowise did this change the dynamic of how the shoes performed or functioned. The results after one day of testing — I do believe this will be standard procedure for all future five fingers that I will own.

One more note on this: The next time that I sew the two digits together I will use a stronger thread. Maybe some goretex thread as it is practically unbreakable. As I was using pliers to pull the needle and thread through the rubber I kept breaking the thread as it looped through the needle itself. I would have like to put in a few more stitches and knotted it off, but this was the best I could do with just normal sewing thread.

On the inside I am getting a lot of de-lamination and shredding of the material lining the heal and fore foot areas.

Zoomed in view of the damage.

Conclusion: I am impressed at how well my KSO’s have held up. However, I run completely different than I used to run. Barefoot running is about the business of running light. But you just cannot run barefoot like in any modern running shoes on the market.

KSO’s let me do what I could not do barefoot, but allow me to run barefoot. I am looking forward to Vibram’s TREK shoes to run longer trail marathons in the Ultra-Range. I do not see a change in the design of the toes, so I will sew the pinky toe up.

My only limitations that I see with running Ultra distances in these shoes has more to do with my conditioning than the way the shoes are constructed. With shoes, you certainly can run longer distances, but defects in your strength are well hidden and will only come out as injuries.

I am looking forward to the new minimalist shoes that are coming out on the market and hope to train in them. At the present moment the best tool on the market for running trail Ultra’s is the KSO.

Thanks for reading my review.

Michael Carroll

When you run barefoot you can expect to feel some aches and pains in your feet and ankles when doing some hard training — especially when you wake up in the morning. At least that is my experience. What I did not expect was blood in my urine when I returned from a fast 8 miles with my Dog around 10pm last night. The air temp is still 100 degrees when I went out. I do not think I had enough water, but I drank at least a pint on the run. So I am not sure if the blood in the urine was from impact on my feet, or from enlargement of the membrane that keep the blood separated from the urine, or from the the walls of the bladder hitting each other. The last can happen if you bladder is empty. Mine was after the first 1/2 mile. The tinge of blood in urine happens to distance runners, and to barefoot runners. It is not a serious problem from what I understand unless is happens consistently. Basically I am taking this as an indication of how much I am pushing myself to increase my speed.

Now that was not the only surprise for me. As many of you know, I have been documenting my weight gain, even though I am certainly burning huge calories. I have been striving to change my diet from a eat anything and run hard and long, to eating and training smart. So before I took off on this run I ate an incredible dinner prepared by my wife Michelle of Salmon, sautéed baby squash and onions, on rice. My beverage was water. The surprise was when I woke up to get take care of the twins (they are just a few days shy of 1 year of age).

Normally after a fast run like I did last night I can expect my calves, ankles, and feet to be tight and sore. Sometimes taking a few minutes to stretch out when I get up, and for the soreness to subside. As I slipped my feet off of the bed there is this pause and hesitation as you are going from sleep to walking to brace for the wobbliness as you get on your feet. So I step down, stand up and take the corner around my bed to see why one of the twins is crying. As I am doing this I have this huge realization that my feet, ankles, and calves are not tight, sore or creaking. My guys are teething and so a few ounces of cold milk in the bottle seems to be quite calming. I get the bottle from the kitchen, return to the crib, back to my bed, and quickly back to sleep. Since I have twins you know that this pattern will repeat again. It does, and again I feel the same ease in steps to the crib, to the kitchen and back. I feel the same way when I wake for the day.

Now yesterday was the forth of July. I ate my traditional fare of food. Waffles and eggs for breakfast, chicken and beans burritos for lunch and a lot of crap for dinner. Potato chips, dips, Coke, veggies, and dips. This morning as i woke up, I am back to my routine of lower body tightness, creakiness, and soreness.

Wow!

There is no question in my mind that the correlation of this lower body tightness, creakiness, and soreness is directly related to my diet.

On David Goggins on competitor radio. It is pretty cool.

Michael Carroll