Catching up from 2019 - present

In 2019, I was finally able to get my Achilles pain under control after working with a physical therapist for several weeks. I did a little bit more barefoot running, but I wanted to start increasing distance and that was easier with shoes. I found Topo Athletics shoes that worked great for me. In 2020, my wife, Kristy, started running after COVID-19 got her away from teaching and taking yoga, so I was able to help her get started and run with her until late 2021 when my left ankle started acting up. I believe that was diagnosed as posterior tibial tendon dysfunction, and I found some physical therapy exercises to help with that.

Lately, I have been ramping up my running in between fights with plantar fasciitis, so I am sticking to more padded and supportive running shoes (mostly from Topo Athletic), including wearing Oofos at home and avoiding going barefoot as much as possible. After not running a 5K in years, I managed to pull off a sub-32 minute 5K today without any focused training. I was a bit exhausted in the first half, but I finished very strong. After a run like that, I am sure I will have more plantar fasciitis pain, but I have a decent toolkit to help with that pain, including the Alleviate arch massager, and some eccentric stretches that I learned from Alleviate and physical therapy over the years.

As for my biking, I continue to ride on Zwift (and sometimes Wahoo RGT), and in the summer of 2020, I also started riding my road bike with a local club (SCU-Suburban Cyclists Unlimited.) I took a road safety course that they offered, which made me a lot more comfortable riding on the roads. Eventually, I figured out that my Mercier bike felt small, so I ordered a larger gravel bike that arrived in December 2021. It has 700x38 tires and a 61cm frame which ended up being a lot more comfortable with my larger body size. I did bike fits on both my Motobecane and Mercier bikes, which made riding even more comfortable (turns out there were adjustments to be made on the Mercier to make it fit better!) I was able to continue with some riding for a short time until early 2022 when a doctor put me in a walking boot after I had an incident while running (dropped into a hidden hole and had pain in the bottom of my foot.) That caused problems with my back, and I had to go back to my physical therapist where they worked on activities to strengthen my core, foot, and ankle. That got me back to riding again, and my riding has been very strong lately! I will be riding the French Creek Iron Tour's grande gravel route next week (88 miles), and doing a long gravel ride in Asheville over the summer (full day).

New gear since my last post:

• Running
• LUNA Mono Winged (zero drop)
• Merrell Trail Glove 4 (zero drop)
• Xero TerraFlex trail shoe (zero drop)
• Topo Athletic Ultraventure Pro trail shoe (5mm drop) ** favorite **
• Topo Athletic ST-4 road shoe (0mm drop)
• Saucony Freedom ISO road shoe (4mm drop)
• XTERRA TRX4500 treadmill (Bluetooth)

• Biking
• Motobecane Gravel Bike (61cm, larger frame size)
• Shimano SH-R065 Road Shoes (wide)
• Specialized Torch 1.0 Road Shoes ** favorite **
• NiteRider Lumina 900 front light
• Olight RN 120 tail light
• Garmin Edge 530 bike computer, speed/cadence sensors, and RVR315 radar
• KOM Cycling Saddle Bag w/ integrated Garmin Varia mount
• K-Edge Combo Mount w/ NiteRider Adapter for Edge+Lumina light
• RAD Adjustable Bike Trainer Desk
• Crankbrothers M19 multi-tool
• Topeak Joe Blow Sport III Floor Pump
• LOOK Keo Classic 3 Plus Road Pedals (for the Motobecane)
• Kryptonite Evolution Mini U-Lock with Cable (bike lock)
• Specialized Bike Bibs

• Standup Paddleboarding & Kayaking
• NRS cVest Mesh Back PFD
• Gear Aid Akua Blunt Tip Rescue Knife with Serrated Blade and Sheath
• Thule Hull-a-Port XT Rooftop Kayak Rack
• Rightline Gear Moki Door Step
• RinseKit

• Casual wear
• Lems Primal 2 shoes (zero drop)
• Merrell Bare Access Flex Knit (zero drop)
• Merrell Vapor Glove 5 shoes (zero drop)
• Vans Authentic Denim shoes (zero drop)

• General health & fitness
• Garmin Venu 2 smartwatch ** favorite **
• Polar H9 Heart Rate Strap (has both Bluetooth and ANT+)
• SHOKZ OpenRun Mini (Bluetooth)
• StrongTek Balance Board (to use with my work-from-home standing desk)
• Proper Sleep + Restore (to help with sleep)
• Sonisleep Soundbar (to help with sleep)
• Oofos OOahh slides (to help with plantar fasciitis pain)
• Alleviate Arch Massager (to help with plantar fasciitis pain)
• Protalus T-75 and T-100 Elite insoles (to help with plantar fasciitis pain)

My running shoe history - 2010 through early 2017

Over the last few years, I have amassed a large number of running shoes as I have been experimenting with barefoot and minimalist running. It seems like an oxymoron that I would have so many shoes yet still consider myself a barefoot and minimalist runner, but I have had small complaints or issues with almost every pair of running shoes I have tried. So, here is what I currently have in my personal inventory today and a few comments about how I use that shoe, or what I do not like about it.

Xero Shoes Prio [03/2017] (Blue/Black, 0mm drop) - Very similar to the Inov-8 Bare XF-210 (see below), but the Prio actually has a much wider foot shaped last! Very thin sole, mesh upper, with a huarache inspired lacing system that is very comfortable and adjustable. I have only worn these for casual use so far, but I am anxious to test them out on the roads and trails as soon as the weather gets warmer. These should be great for travel!

Xero Shoes Amuri Cloud [01/2017] (Charcoal/Lemon, 0mm drop) - Huaraches with built-in straps for fast entry and easy adjustments. Ideal for casual wear, hiking, short and long distance road/paved runs, and short distance trail runs. I got these as an exchange when I returned my broken Z-Trek's. The Amuri Cloud model is very comfortable for everyday use.

Skinners [01/2017] (Black, 0mm drop) - Almost not a shoe, but they are. They are essentially a thick sock with a puncture resistant sole. I now use these when going to and from fitness classes, and for quick errands They provide warmth in cold weather, and have the best barefoot feel of any shoe I have tried. I got a few short runs in them in December/January and so far, they appear to be very warm and durable. If I go for a barefoot run and want to carry something with me as backup, these will be what I will carry since they can roll up easily.

Xero Shoes Hana [10/2016] (Black/Rust, 0mm drop) - Casual shoe, no plans to use them for running although they would probably be idea for short road runs. The toe box is wide and comfortable.


Asics Gel Nimbus 17 [02/2016] (Red/Black, 10mm drop) - Ideal for long road/paved runs. Significant padding helps when my Achilles flares up, although I often get numb toes when running with these. Maybe I need to try a thinner insole?

Inov-8 Bare XF-210 [08/2014] (Black/Yellow, 0mm drop) - Ideal for short road runs and fitness classes. Very thin soles, very ventilated uppers.
 
Vibram FiveFingers SeeYa [06/2014] (Black/Grey, 0mm drop) - Ideal for hiking and short road and trail runs. Slip-on convenience! Got the second pair at a significant discount, and figured it would be good to have a spare since I used to use the other SeeYa's so frequently.

Xero Shoes Amuri Cloud [05/2014] (Black/Charcoal, 0mm drop) - Huaraches with built-in straps for fast entry and easy adjustments. Ideal for casual wear, hiking, short and long distance road/paved runs, and short distance trail runs. I have since customized this pair with Xero's updated heel straps, and red laces for a dash of color. Unfortunately, I have experienced a few breaks in the sole, where the lace connects, and Xero Shoes have replaced these twice under warranty. They tell me they have reinforced this problem, so hopefully I am good to go now!

Inov-8 Trailroc 235 [11/2013] (Yellow, 0mm drop) - Ideal for short and longer trail runs where the terrain is not too technical. Handles mud and snow very well.

Inov-8 Trailroc 245 [07/2013] (Red, 4mm drop) - Ideal for long, technical trail runs. Handles mud and snow very well.

Altra Instinct 1.0 [08/2012] (Black/Grey, 0mm drop) - Idea for short and long road/paved runs. Some padding, but not too much. My go-to casual (and sometimes work) shoe now. The toe box is wide and comfortable.
 Vibram FiveFingers SeeYa [08/2012] (Sunburst, 0mm drop) - Ideal for hiking and short road and trail runs. Slip-on convenience! My favorite VFF's!

Merrell Embark Glove [11/2012] (Orange, 0mm drop) - Gore-Tex version of the Trail Glove, perfect for cold and wet weather. Very waterproof, but not very breathable. Can wear with or without socks and still stay warm. These rub by heels and cause blisters, even with socks, because the heel cup is very rigid, but even with that problem, I still use them when conditions warrant since they are my only true waterproof shoe.

Vibram FiveFingers KSO Trek [09/2010] (Black, 0mm drop) - Leather, ideal for colder weather hiking and short road and trail runs. These do not see much use any more, but I am holding on to them since they are discontinued and would still function well.

Semi-retired:

Hoka One One Challenge ATR 2 [03/2016-TBD] (Grey/Citrus, 5mm drop) - Originally purchased while I was experiencing Achilles flares, but caused other problems, so they are now gathering dust. I have kept them around because they are still fully functional. I did recently use them with my snowshoes and they worked well.

Vibram FiveFingers Bikila LS [10/2011] (Grey/Green, 0mm drop) - I don't use these often. I keep them by the treadmill and only use them when running indoors. They are a little big on me, but I never took the time to go back and return or exchange them for a smaller size.


Merrell Trail Glove [08/2010-TBD] (Black/Red, 0mm drop) - My first minimalist trail running shoe. After trying several VFF KSO's, I found these and used them everywhere. They fit best without socks, and then they really fit like a glove. Ideal for hiking, and short and long distance trail running. I should retire these, but since they have no padding to wear out, they are still usable!

Retired:

Xero Shoes Z-Trek [03/2015-11/2016] (Red, 0mm drop) - Used for short distance trail running, but the strap eventually broke from the sole during a run, so they were returned, under warranty.

New Balance Minimus Road MR10 [03/2012-02/2017] (Red/Black, 4mm drop) - Ideal for casual walking, and short road runs when I need a little padding.

New Balance Minimus Road MR00 [01/2012-02/2017] (Yellow/White, 0mm drop) - Ideal for casual walking, and short distance road running. They have some padding, but it is very minimal.

New Balance Minimus Trail Zero [11/2010-Unknown] (Blue/Black, 4mm drop) - Retired after I wore out the uppers to the point where they were almost sandals!

Vibram FiveFingers KSO [06/2011-07/2014] (Grey/Green, 0mm drop) - Barely used this pair, and sold these to a friend at a steep discount while they were still like-new.

Vibram FiveFingers KSO [03/2011-02/2017] (Black/Grey/Camo, 0mm drop) - Idea for hiking and short road and trail runs. I just don't use them any more as I prefer the SeeYa when I want to wear FiveFingers.


Mizuno Wave Precision 11 [2011-02/2017] (White/Blue, 14mm drop) - Used for short and long distance road/paved running while I was dealing with tendonitis in my left foot many years ago.

Brooks Cascadia 6 [2011-02/2017] (Blue/Grey, 10mm drop) - Used for short and long distance trail running while I was dealing with tendonitis in my left foot many years ago.


Saucony Progrid Kinvara [09/2010-2011] (White/Red, 10.5mm drop) - My first road running shoe. Got me through some tendonitis in my left foot when I did too much too soon with the Vibram's. These were too 'squishy' for me and they fell apart quickly.

Vibram FiveFingers Classic [05/2010-2014] (Grey/Green, 0mm drop) - My first VFF's... used these for a lot of hiking (including a trip to Sedona, AZ) and lots of casual use.

Time flies when you're having fun...

My first few years of running were spent chasing down races and events because I was having fun, and that is what I was supposed to do, right? I recently realized that I have more fun running on my own, or carefully selecting specific events that have more meaning. In addition, I have been doing a lot of cross training, mostly at UFC Gym and Purenergy Studio. Most recently, I discovered the online world of Zwift and I have been putting a lot of miles on my bike without even leaving my garage!

Here are a few race reports from 2016 that I wanted to share:

I finally had the pleasure of running a trail race that I have had my eyes on for a few years--the Radnor Hunt Steeplechase. The course for this race is mostly grass fields, with a few gravel driveway crossings here and there, but the fun part is that there are horse jumps throughout the course, and a few water pits thrown in for the fun of it. I was able to run the race barefoot and had no problems. I would probably consider this race and course to be one of the most barefoot-friendly courses I have ever run. I also found out later that I was not the only barefoot runner there! The other barefoot runner must have been ahead of me because a few of the volunteers made mention of the other runner to me as I passed them. I had not trained for speed, so I was really just running this race for fun. It was a blast hopping and vaulting over the horse jumps, and the water pits were interesting--turns out they are gravel lined. This race benefits a charity called Students Run Philly Style and I think about half of the participants in the race were from this group. It was so much fun watching them have a good time, and it was also fun cheering them on after I finished. At the end of this race, there was a beer garden sponsored by Victory, one of my favorite local breweries. I was able to enjoy a post-run beer and taco and then continue on with my day.

In August, I ran Zane's Run, which I have participated in almost every year since I found out about it (I only missed one year because I was traveling at the time.) I have a personal connection to this race, as the person who puts on this race was in my high school class. The race is an event to raise money for SMA awareness and to help support families affected by SMA. The course used to be at a local elementary school and I used to ride my bike to the race start (they also used to have a 5-mile option which I preferred), but now it is at the district middle school which is a bit further away so I have to drive to the start (and they got rid of the 5-mile option when they moved the race here.) The organizers of this run, and the people who come to cheer others on are so nice and it is just such a positive atmosphere, which makes for a very fun race. The course is nothing fancy--a dash down the high school driveway, a connector path to a development, and then it follows a few neighborhood streets, finally making a U-turn to allow runners to return the very same way they came from. It is a somewhat fast course, but there are some hills in the development that add a little challenge for the return. I set my 5K PR on this course, and I have run it barefoot in the past (my 5K PR was set while running barefoot on this course!) I mostly enjoy this race for the people and the atmosphere--not necessarily the course.

Finally, my third and final race of the year was the Winterthur Run Inspired 10K. This run was held at the Winterthur property in Delaware, and it was beautiful. The race was in October and was very scenic. The race benefited a charity called Operation Warm, providing brand-new coats to children in need. I still prefer trail races, but every once in a while, there is a paved run that catches my attention and this one did just that. They have a video of the course on the web site and that video was what sold me. Of course, I also registered early and got a good discount on the race and that never hurts either. Run Inspired is going to be making a donation to Operation Warm for every entrant of this race, so I have already made a difference for someone in need. I was able to run this race barefoot as well, and thankfully the pavement was smooth enough everywhere except for close to the start/finish line. Again, I was not here to set a PR, but to enjoy the scenery and support a charity.

Here is an update on my past injuries and shoe preferences:

I spent most of 2015 trying to figure out how to deal with silly problems like Achilles tendinitis. I went through a phase in early 2016 where I was trying out padded shoes to attempt to combat the pain. I figured out that while they helped the symptoms for a period of time, the extra padding was causing other problems and those problems started to aggravate my Achilles again, especially when running trails, so those shoes are now pretty much retired already (although I will still use the Asics Gel Nimbus for longer road runs.) I finally found a better solution in 2016 while working with a mayofacial release therapist--she helped me find a few specific stretches to counter a leg length imbalance. Whenever I notice the pain starting to reoccur, I start doing these stretches again and find noticeable relief pretty quickly. My acupuncture therapist made the recommendation about the mayofascial release.

Right now, my favorite shoes for running are my huaraches made by Xero Shoes. I am still throwing in a few barefoot miles here and there for the fun of it (although not so much now that it is Winter.) It took me a long time to tweak my huaraches for comfort, but the time was well spent. I modified my Amuri Cloud's by replacing the rubber heel strap cover with the updated nylon straps. These straps feel so much more comfortable and provide the support that locks my foot in place and prevents any front and back sliding that I was experiencing. I also took the time to personalize the laces while I was doing this so I finally have the red color that I always wanted. These huaraches are my go-to shoe for road running and light trail use. They do not have a lot of protection for rugged trails, but that does not always stop me from using them. I did pick up the latest Xero Amuri Z-Trail model for more rugged trail runs, but I have been having problems with them rubbing uncomfortably. They eventually broke, and I exchanged them for another pair of Amuri Cloud's. When the trails get rugged, I usually just increase my cadence and I seem to do just fine with the huaraches. My go-to shoes for the trails are still my Inov-8 Trailroc's (the 235's work great for short trail runs, and 245's for longer and more rugged trails.)

I spoke too soon

After my perfect training week, I managed to get sick. I guess I spoke too soon about my training going well. I almost did not want to post about the week, but I wanted to share my training because it worked out so well, so I wrote it anyway.

Monday. Rest. Allergy shot.

Tuesday. Trail run/endurance. I spent 2 hours on the trails of the Pennypack Wilderness and enjoyed exploring several new trails, and sloshing through 6 inches deep puddles and mud. I took a nice fall at one point, and brought home mud stained clothing as a souvenir. I wore my Altra Instinct's because I was hoping for smoother trail, and they did not work so well in the mud. Lesson learned.

Wednesday. Massage. I was long overdue for this. My last massage was in December. This has been one of my secret weapons of feeling good. I have been trying to get a good massage about once a month. The massage is whole body, but I always ask for a little extra attention on my legs and I can really feel a difference afterwards.

Thursday. Trail run/speed work. I met my wife at a local park for this run and started out at the same time that she started a walk with a friend. I set off towards Valley Forge and found some of my favorite trails. I kicked off my shoes for a mile and a half of this run and that's when I focused on my speedwork. After returning to my shoes, I caught up with my wife and walked back to the car. Total time was about 45 minutes.

Friday. Sick.

Saturday. Sick.

Sunday. Sick.

I am just 2 1/2 weeks from my first race of the year, so I still have time to get some good training in before a taper. I want to make sure I do not build up too fast after being sick, too. My planned speed work for this week is going to be pushed to the weekend and I may adjust my schedule slightly to accommodate this. I never really write up a formal training plan anyway. I just set good intentions and make things happen with the time I have available any given day. This usually works out well for me. I have done formal training in the past and while I saw results from that, I still see good results this way, too.

The perfect training week?

This past week felt like the perfect training week to me. First, I consider my training weeks on a Monday to Sunday basis. It seems like most training logs are setup this way (TrainingPeaks, Dailymile, etc.) I had just completed my race planning for the year, so to wrap up an unplanned week with great success just felt good.

Monday, Rest.

Tuesday. I went for a long run and managed to squeeze out 15K with little effort. To make this more interesting, I ran 1.25 miles of this skin on pavement (barefoot), even though it was approaching freezing temperatures.

Wednesday, I had a relaxing recovery ride on my indoor trainer (bicycle). Nothing fancy, but it just felt good.

Thursday. I did unplanned speed work by running a fast 5K in the neighborhoods near my home. Again, I made this interesting by running 0.75 miles of this skin on pavement (barefoot). I was not planning on this run, but it just happened and it also felt great.

Friday.All levels Power Yoga Works class (90 minutes). I was tired after this class, but I really felt great during the class.

Saturday. Slackline practice. I managed a short hike to a new location to practice with my slackline (30 minutes). The slackline is a great tool for working on core strength and balance, and it's just plain fun.

Sunday. I went out for a trail run with my sister at my favorite local park (Valley Forge) and ran just under 6 miles and felt superb. It did not hurt that the weather was in the mid to upper 40's (F) and it was very sunny.

Going forward, Monday's will be my new rest day as I just started getting allergy shots and since I cannot get to the office for the shots until after work, and they do not recommend exercise for a few hours after the shots, it just makes sense. I am going to am for doing longer runs on Tuesday evenings, then either a short recovery ride or run on Wednesday evenings. I am planning on doing speed work on Thursday evenings, either at the local track or by doing a fartlek 5K similar to what I did this past week. Friday's are my planned yoga day--for working on core, strength and flexibility. My weekends will be play time--and dedicated to casual runs or rides.

My first race of the year is in just 27 days (Tyler 10K Trail Run). If I can keep up this training routine for the next 3 weeks, and taper leading up to it, I should be able to pull off a PR for that run. I will then have 91 days (13 weeks) until my longer target race, the Double Trouble 30K at French Creek. For Double Trouble, my goal is just to survive and finish. I am planning for several 4 week cycles leading up to that with 3 weeks of training and 1 week of taper, plus a week or so of vacation mixed in there. If things go well at Double Trouble, I am going to consider running the Blues Cruise 50K Trail Ultra which goes around Blue Marsh Lake in Reading, PA. Again, my goal for that race will be just to survive and finish. I will have 13 weeks leading up to that race, too. But, I do not want to look that far ahead yet!

Run, ride, yoga, repeat

Back in October, I had an opportunity to visit Estes Park and Boulder, Colorado, and I met with my online running coach while I was there. We worked on some form drills, and he took me on some great runs in and around the Rocky Mountain National Park (about 20 miles total.) My wife was with me, but she is not a runner, so she was attending the Yoga Journal Conference at the YMCA. I found out that one of the sessions on the last day was with the YogaSlackers, so I made a last minute decision to sign up for the workshop. I learned several new techniques with the slackline and had a great time there.

Since that trip, I have been making sure to practice my form on most of my training runs. I am not training for anything in particular right now, but I am trying to make sure I keep my fitness level over the winter because I am thinking about running a 30K trail race in July. I have been doing power yoga at least once every two weeks (sometimes as often as once every week), and I have started mixing cycling back into my routine. Over the last few weeks, I have also been experimenting with my barefoot running again, even with the colder weather. I have been braving the trails for short distances, even in the snow and cold mud, and I have been feeling great. One one of my runs, I managed a little more than a third of a mile, barefoot in the snow, temperatures around 30F. More recently, I did just under 4 miles on the trails, completely barefoot while it was 45F outside. I am being very careful with this experimentation, making sure to carry shoes with me, just in case I start to feel uncomfortable.

My plans right now are to continue running 3 days a week (with some barefoot running on one of those days when the weather cooperates, a structured workout of some kind on another, and a free run on the third day), cycling 2 days a week in the indoor trainer (one short and easy, and the other longer for endurance training), and power yoga 1 day a week. This seems to be a perfect recipe for me for both strength and cardio, so I am going to stick with it.

I also wanted to share one gadget that I got for Christmas this year that I think everyone will find to be fun. It's called a Fitbit One, and it keeps track of your steps and stairs taken throughout the day. It's been fun to see my steps after longer runs, and it definitely helps keep me motivated to keep moving, even when I am not running.

Take care, have fun, and keep running!

I run because it is fun

When I started running last year, I started because I was having fun. I had just picked up a pair of Vibram FiveFinger (VFF) KSO shoes so I could do some barefoot hiking while keeping my feet protected from the ground. I liked the idea of hiking more naturally and I have hiked barefoot in the past. These new KSO's seemed to be the perfect match for me. I did a lot of hiking at first, including 20+ miles in Sedona, AZ. Shortly after I started hiking with the VFF's, I started reading about people running with them. I thought the idea was worth entertaining, and so I eventually gave it a try by adding a few minutes of jogging every once in a while to my early hikes. I quickly realized that I was having fun. I finally rediscovered an activity that would keep me active and help increase my fitness. Prior to 2010, the last time I did any running was back in 1994, my senior year in high school, when I ran Winter Track and Spring Track.

I am motivated to do something when there is a fun factor, and although the walks and hikes, and occasional bike rides that I had been doing over the last few years were fun in their own way, I found that I was having more fun by running. I could put in more miles over the same amount of time, and get more out of that shorter time. The VFF's also made me feel like I was youthful again, because they were so light, so I felt like I had a lot more energy. I found myself having fun on the trails hopping over fallen trees, skipping across rock fields, and jumping off larger trees and ledges that I may have gone around before.

In recent weeks, I had to remind myself about the fun factor as my workouts were becoming more routine and borderline boring. I was frequently stuck indoors on the treadmill or indoor bike due to wet or cold weather.When I would go outside, I would have to wear a lot more layers, and limit my time. I still had fun because I knew I was doing something challenging to myself, but the cold, rain and snow kept discouraging me. This month, as the weather is finally starting to warm up, I have been able to get out and do more of what I enjoy the most--trail running. Earlier this week, I took a fun run on the Horseshoe Trail near my home. This was a fun run for many reasons. I was running a trail that I had only hiked in the past. It felt new to me while running it. I had fun again with some of the trees that had fallen across the trail, including a few that I was able to jump. I felt like I was doing parkour (or freerunning) at times, and I probably was. It felt good and I want more of it. I look forward to the warmer weather, and to my upcoming running events. I look forward to more FUN!