What kit do you carry on the run?

I've always run with some form of bag with kit in it, mainly because I run alone away from people. So if I end up injured, out in the middle of nowhere, at night, in fowl weather I should be able to survive. It may sound a bit dramatic but it's quite easy to get hypothermia, even in the middle of summer.

Of course I don't go for a 3 miler carrying a 50lb pack, but at the very least I'll take a phone.

With an 85 miler planned for August in the south of England I've started running with something representative of the kit I might carry in the 24 hour race. Yes it's 7 months away, but it's important to get used to running with weight.

First off, the race is supported, with water and food stops every 10 miles (ish) and so my feeling is that I only need to carry enough food to get me to the next aid station, and I'll use the 1 and 1/2 litre bladder in the 12 Set. I'm not a great fan of gels, so I'll be carrying some real food instead. One thing I don't expect to get on the race is electrolytes so I'll need to carry them for the whole race, and have some way of taking them. I have some time to try some of the different products out there; I don't get on with Nuun, so I'm going to try good old Dioralyte.

Next on my list is protection. This is one area that can change right up to the start of the race depending on the weather forecast. But a waterproof jacket and lightweight sleeved top will always be in there; if I have to stop, changing out of my sweaty top and putting on the waterproof will keep me warm. There's scope for carrying waterproof trousers, a wind proof jacket, some spare socks, gloves and a beanie hat depending on how bad the weather will be.

Finally I'll need Body Glide, head torch, spare batteries, GPS, compass, route map, phone, sunglasses, sunblock, toilet paper, foot first aid kit.

There is another option. Rather than fill the 12 Set up I could sling a waterproof in my bum bag and carry a couple of hand bottles for hydration, but I'm not comfortable with that level of kit and my ability to complete the race.

The best bit of kit I've ever owned.

I've just bought a Salomon Advanced Skin S-Lab 12 Set through Castleberg Outdoors who are a cracking company that I'll definitely be using again even though they're not close enough to visit. That may actually be a good thing, for my wallet at least.

The design team has put so much thought into the vest, to a level I don't think I've seen before. I've bought the XL version of the 2013 model which explains the red you can see.

Unlike typical backpacks, this vest design is tensioned with the two chest straps, both of which can be completely removed, or configured as you see fit. There are also two shoulder straps to pull the pack close to your body once it's loaded.

On the left (as you look) there's a small pocket apparently for a mobile phone, but it'll take a small pack or two of Kendal Mint Cake. On the right is a removable zipped pouch that'll take a few gels, and there's a spare pouch included. The two other pouches can take water bottles or food; they're 6 cm  diameter and 15 cm deep, with another small pocket on the back of each. 

On the right there's basically a huge zipped mesh pocket that can easily be reached with the right hand. But there's also another open-topped pouch of the same size behind it. This will take a peaked hat, or a lightweight jacket.

There are two elasticated tension straps on the side of the main compartment. These attach to the pack before the zip, and so won't prevent you from bursting the zip if you over fill the main compartment.

On the left it's the same as the right, with the addition of a whistle.

The main compartment is split with a zip, so you basically have two compartments, one on top of the other, maybe for emergency warm kit in the bottom that you don't need to get to, and waterproofs in the top. But if the zip is undone, you can get to the whole compartment.

On the outside of the back is another mesh pocket covering the whole back, which will take a full set of waterproofs.

There are also loops down the right and left  side, and on the bottom so you can run some elastic between them all. I guess you could hold a helmet to the back of the pack using it.

Looking at the top, you can see the main compartment zip which allows access through the top.
Underneath that is another zipped pocket which is about 15x20cm.
Underneath that is another magnetically secured pouch which carries a foil blanket. 
Under that is access to the 1.5 litre bladder held inside an insulated pouch.
The elastic loop on the left is part of the pole securing system, which you can use whilst you're moving.



So why is this pack so awesome? Well, on a long unsupported run there will be kit you need when something goes wrong, which goes in the bottom of the main compartment. Things that you may need go in the top of the main compartment or black mesh pocket on the back. Kit that you need access to whilst moving can go in any of the other pockets or pouches; food in the right hand mesh pocket, gloves, buff, headtorch, batteries, compass in the left mesh pocket. GPS, gels, phone, bottles go on the front.

Buy one, you'll not regret it.

How long does it take to change to minimalist running?

After about a year, I can finally, easily run ten miles of trails in these:

Vibram FiveFingers Spyridon LS

More importantly, the following day I'm able to run again, so I'm able to recover fairly quickly too with the help of some compression socks and a bit of massage.

The transition to minimalist or barefoot running takes time, a long time. I've been at it for a year, and even now I still us cushioned shoes in amongst my minimalist shoes, to mix it up a bit, and to be able to continue running without the hard workout that minimalist shoes give.

That hard workout has also meant that I've needed more rest, something that I'm finally embracing. Only in the last few months have I been happy to not run, even when I'm desperate to, the rest really is worth it. Hitting the trails fresh after an extra day off feels so much better than hitting the trails tired and hurting; something that I've done for years.

Interestingly, when I slip my XT Wings back on for a run, they really do feel odd, with their "massive" cushioned heels. But it's easier to run farther in them, the cushioning really does help with that... maybe I'll try some cushioned zero drop shoes in the future.

But I'm very much "into" the raw connection that minimalist shoes give, once you're used to it, and can get the miles in that keep you content, I see no reason to run in anything else.

Come and have a go if you think you're fast enough!

This is a great feature that Strava provides. They call it a segment, and essentially it's a route (or segment of a route) that you can pull out of one of your training logs. Not only can you see your performance on subsequent uses of the route, but others can find the segment and give it a blast too.

Actually, Strava is smart enough to do this automatically, so it's quite possible to be seen on the leaderboard with out actually trying.

Of course, you can make the segment private too if you don't want other people competing with you.

What to do when your training plan starts in 11 weeks?

I'm planning for a big run in August this year. The Trail Running Association organises The Ridgeway Challenge, 85 miles of The Ridgeway National Trail: "through ancient landscapes.  Over rolling, open downland to the west of the River Thames, and through secluded valleys and woods in The Chilterns to the east, following the same route used since prehistoric times by travellers, herdsmen and soldiers."

The 24 week training plan I'm going to use starts in the middle of March. That's 11 weeks away. So what do I do in the meantime?

As I see it, there are two options. Start the training plan now, but take a couple of weeks off before starting the plan properly in March. Or just do some lengthy base building.

I'm leaning towards the base building, getting used to running with some weight in a backpack, strength work, long hills, trying some different fuel options.

So, into the 24 week plan early, or base building. What would you do?

Women need to show that they are worth watching

I just saw this short clip on Vimeo:


Finding Traction Trailer from Partnership Productions on Vimeo.

It's awesome, seriously, the running, the passion, the mentality.. "a 5 minute nap". Hard. As. Nails.

But, one of Nikki's comments is "Women need to take our place in professional sports, and we need to show that we are worth watching". They're not worth watching? When the UTMB is on, I follow one person, Lizzie Hawker.

Whilst we've all heard that men are stronger than women, most of us know that when runners go long it's about inner strength, and women have just as much of that as men.

Moving past the honeymoon

It's been a while since the revelation of minimalist running...

Everything you read about it suggests that you're likely to over do it and end up injured, and so from day one I took it easy. My mileage went from around 40 a week to 10, and that was REALLY hard to do. I don't run for competition, so the drop in mileage didn't compromise any race plans. I run for the pleasure, both physical and mental and losing that daily time out on the trail was hard. Although the different feeling of running the trails with a minimal shoe made it difficult to stop. Even now the feeling makes me grin.

I slowly built up my mileage back to 40 odd miles a week, and I think my longest run was about 15 miles. But it was ridiculously hard on my lower legs. I can chuckle now at my stupidity, at my inability to walk first thing in the morning and pain for most of the day. Of course it was only muscular pain so my legs would get used to it eventually; right? Wrong!

At the 500 mile point I simply had to take a month off because mileage was decreasing and the soreness wasn't going, oh and tendinitis was beginning to show itself again.

But now I'm back into it. Rather than repeating the last 500 miles as I'm prone to doing (run, injure, rest, run, injure, rest etc) I've bought my XT Wings back into the mix, and ensuring that I don't run with the same shoe 2 runs in a row (Vivo's, XT Wings, VFFs) seems to be really helping. Oh and resting. I'm no longer punishing myself if I don't run for a couple of days.

But I can't help myself if the weather is dire. You simply can't beat getting out in the cold wind and rain. The harder the better and all that.

Vivobarefoot's sustainable product guarantee.

I was really dubious about this, as it seems to be a great policy but could ultimately cause the death of a company if things go slightly wrong.

Well, after an email or two, the company said they'd exchange my shoes. So I jumped on the train and took them back to the Covent Garden store. They knew I was coming and after explaining the problem, I left with a replacement pair without any fuss. Impressed.

Of course, I had a good look at all of their other shoes whilst I was there. Niiiiice.

250 miles later...

Since I bought the Breatho Trail shoes back in February, apart from one run, they're the only shoes I've been on the trail in. I've done some VFF work and a little barefoot but the Vivobarefoot shoes have been the shoe of choice.

All of my running routes from home take in about 1 mile of "unsurfaced road" which is essentially compacted pebbles/stones which have been rollered into the ground. About 2 weeks ago I took a decent impact on the ball of my left foot, probably somewhere between the second and third metatarsal, but I've continued to run... down that same track which hasn't allowed the bruise to heal. But why now? I've been running that track for almost 3 months.

 I've been pondering how long it will take for the sole on a minimalist shoe to compress, and whether it will matter in the same way that concern is shown with traditional running shoes. Well the insole has compressed a little, but I can't really determine if the sole has compressed, but what has happened is shown below:

The lugs have worn down really badly. In the 250 miles I've done in these shoes maybe 20 have been on the road, the rest has been on trails.

Whilst the wear pattern implies that I'm landing on the outside of my foot I wouldn't expect (and have never experienced) such wear after so few miles. I know that this is a new shoe from Vivobarefoot, maybe the sole is too soft, we'll see what they have to say.

The day that running changed.

For a couple of decades I've had an employer that likes me to be fit, so much so that I'm able to step out of the office and head to the trails when I feel the need. Consequently, this body has seen the inside of a fair few gyms, run too many miles on treadmills and has spent many an hour out on the trails. I'm under no illusion that I'm a pretty lucky bloke.

Why all the blurb? Well today, running changed for me; and considering how many years I've been doing it, that could be seen as a bit odd. I slipped on my spangly new shoes this morning to try them out on my lunchtime trail. But cautious of all the warnings about overdoing it in minimalist shoes, and that I tend to run until I break, then rest, then repeat I only planned to go for 4 miles.

Now I've run in my VFFs a bit, and done a little barefooting both on tarmac and off road, so I've had a taste of the different technique required. I've also been forefoot running for years and so just slipping on a set of minimalist shoes should be easy, and it is.

But...

If you have a cushioned heel, you're going to use it whether you want to or not. When you use the barefoot running technique of forefoot-midfoot-heel (almost but not quite at the same time) then your heel is using that cushioning even though you're not slamming your heel into the ground with a heel strike. Whilst the mechanics of the technique are there, it's not the same, although I think it's good to get your head into the system, and your body used to the movement. That cushioning will give you greater endurance, even though you're not really using your heels.

Now that your heels are falling at least an extra centimetre and probably more due to the reduction of drop (difference in height between the ball of the foot and heel), your calf is getting an extra stretch with every footfall. That's why this way of running is renowned for trashing your legs until the muscles tendons and bones get used to it. Combine this with the bent knees and shorter stride and your cadence naturally picks up. Consequently it's really quite easy to end up sprinting off into the distance in the bent knee barefoot pose as my time on this morning's 4 miler proved (it was meant to be slow).

My VFF tarmac distance PB is 5 miles, and at the end of that my calves were toast. This minimalist shoe, or barefoot, running really does give a different focus on the muscles; not different muscles, I think they're just being taken beyond that familiar movement range. Consequently, my endurance is down and I've no idea how long it's going to take to get back to 2 hour+ runs. I have no plans to get into double figure mileage in these shoes for some time. I guess that the indicator will be when I don't have aching legs the morning after a run.

And all of that really does put into perspective the 14 miler that I accidentally took BarefootApe on in his Vivobarefoot Neo Trails. Impressive.

The spirit is willing, but the flesh is weak.

I've never been of the "I can't do it" mentality; essentially nothing is impossible in my book. For someone who aspires to run all day, and longer, this mindset is a great asset, but it's also a double edged sword.

The ability to push on when you're tired, when you've been running/walking for so long that your body makes you sleep whilst you're still moving is something that I think we all have. Although some have to dig quite deep to find the mental reserve that enables you to separate the mind from the body so that this weak thing that we're attached to can be pushed through the tiredness and sleep barrier. To keep going when sleep is the only thing you crave, "Just 5 minutes, I'll be fine after that". To push on when the tears flow because you're just so exhausted; these are just mental battles which make me chuckle when I think about past times that I've been there.

But what do you do when your body simply can't do what you're asking? When pushing on breaks your body?

Most of us push on at least a little, because it's that little push that makes us fitter and stronger. Personally I find it hard to gauge that "little push" which is why I'm prone to injury; and why I'm sat here (again) with a lower limb strain/injury/thing that stops me running/whatever.

This never used to happen, but ever since I turned 40 a few years back it has... So it would appear that I can no longer smash through the tiredness and aches and pains to emerge on the other side stronger than ever. I have to make slower progress now, and really abide by the 10% rule.

But with a wry smile I still consider that as I get fitter, and stronger, maybe I will be able to go back to the ways of my younger days *eyeroll*

Compression kit and shin splints

These last couple of years, for some reason, I've become prone to shin splints and the only way that I've been able to recover is by resting. Sometimes it takes two weeks because I often try and push through the injury; "run it off".

I've been using Skins tights for a couple of years, hoping to preserve my legs as I push on past 4 hours on the trail, which they certainly do once you're used to their tightness. I also have the recovery version which are also pretty awesome, and sleeping in them really does help.

I've never run in compression socks, but I have them for wearing after the run; they just look a bit odd to be seen running in, even if Paula carries it off, she has the talent to be seen in them.
But I've had it with the shin splint I have in my left leg right now.. I've rested for days, hydrated well, RICEd but it's taking forever to go away. Then I remembered that Salomon make a compression sleeve for the calf (another reason that buying Unbreakable was worth it).

Right now, the Salomon Exo IV Calf is available, but I picked up a pair of IIIs from ebay and headed out for 7 miles of trails today and the only thing I can say is WOW!

You can read about how they're supposed to work (or how some think they don't work) all over the web but all I'll say is that they enabled me to run, pretty much pain free for an hour. So, placebo or not, they absolutely work for me and are now firmly in my kit pile for treating/training with tired legs.

Frustrated by New Balance in the UK

Whilst I sit with my leg in full RICE mode it gives me time to do a bit of running admin ie looking at maps for new routes, checking out gear 'n' the like.

I've been looking at trying to get hold of some New Balance Minimus Trails that iRunFar have reviewed and Anton Krupicka has advertised on YouTube. I like the whole minimalist ideal, and get out and about in my VFFs occasionally as part of my routine. So it seemed sensible to have a look at someone else's shoes.

At least, I would if I could. I might be a bit of a traditionalist but I like to actually get my hands on a shoe before I buy it, and trying them on is essential. Unfortunately there aren't many NB shops in the UK, typically a running shop will shop will stock many different brands, and a few of the NB range, but certainly not the whole NB range. There's nothing useful on the New Balance website, nothing that points to which shop stocks what model of shoe, so is it really this hit and miss for getting hold of their kit? Where is the New Balance UK store?

I jumped onto Facebook, and asked on the New Balance UK page, but alas, no replies; and it would seem I'm not the only one asking the question.

At which point I start looking at other companies, such as Salomon and Inov8.

You're obviously injured, why oh why would you run?

Everyone who puts a bit of effort into their running will stretch, strain, pull, bang, chafe something at some time. But, what do you do, push on or rest?

I've no specific race in mind (although the Ridgeway Challenge in August this year is looking like it may get a look at) but I've just started a 24 week 50 miler plan, just to give my training a bit of direction. Of course, these plans are meant to get you to give the most benefit, but chances are it'll be too much and you'll over train, and end up injured.

My left calf is giving me some grief at the moment, with what I can only describe as a shin splint feeling, but deep within my calf, so deep that I can't really tell where the pain is. I've run about 25 miles with it, but I'm am at that point of "Strap it and run (it'll probably get worse) or strap it and rest?" It's a ridiculous question, especially when I have no specific goal that I'm training for. So I'll take 4 days off and get down with my Grid then start back into the plan next week.

Unless I get up tomorrow morning and it feels fine, in which case, there's 14 miles to do.

But there's always that nagging question... "If I'd carried on, would it have ended up worse?"

Why do you......

Compete?

Most of the runners I know, and most of the magazines that I read focus on competing. I wonder why people compete, is it to beat the person in front of them, or to use them as a way of getting a PB? Maybe it's just the chance of running somewhere new?

So, why do you compete?

I've had it with dogs and their owners

In all the years that I've been running, uncontrolled dogs have never been so bad.

I trail run to get away from people, towns, traffic and everything associated with them. So when I'm out in the middle of nowhere, minding my own business and someone's bloody dog decides it wants me to stop running, what the hell am I supposed to do? The law is clear:

Any dog is dangerously out of control if:

• it injures a person, or
• it behaves in a way that makes a person worried that it might injure them.

The law applies everywhere the general public is allowed to go and anywhere your dog goes where it is not supposed to be.

In other words, if your dog bares it's teeth, barks and runs at me, it's dangerously out of control. I have no interest in whether it's "just having fun" or is "just a big softie" if it bares it's teeth then as far as I'm concerned it's about to bite and I will defend myself.

I'm tired of having obnoxious owners tell me that I'd better not hit their dog, just after they've had a go at me. What the hell do I have to do to escape from these bloody people and their pests? Maybe I should just carry some mace spray, that'd work on the dogs and their owner.

Fueling for fatties

Damn it's hard.

I'm currently 213lbs dripping wet, and I've been around that weight for a long time. It doesn't stop me running fast or long, but it does prevent me from running fast and long.

Now most people realise that stopping eating is a bad thing to do because your body just switches into starvation mode. So, just up the phys rate and you'll burn it off; but you need to do a stack of exercise to burn off the excess and so try and combine the two. This ends up with either not enough fuel, giving poor performance along with dizzyness etc which is a pretty stupid place to be especially as the quality of exercise is poor.

The solution.. eat more food.. and don't lose any weight!

It really is a fine balance, and I keep swinging either side of the line, which can be pretty frustrating.

"..get out, cruise around and boost endorphins"

This is a great film, showing what a relaxed attitude to training these people have, even though they have vastly different regimes.

The high point for me is at 25 mins when Anton Krupicka comments about his evening flat runs: "get out, cruise around and boost endorphins". Works for me too, although I'm a little way off 160mile weeks!


Boulder Trail Runners - Q&A with Scott Jurek, Anton Krupicka, Dave Mackey and Geoff Roes from Alpine Works on Vimeo.

Running late in the day.

That good old runners high can be annoying at times. I enjoy running at the end of the day, when it's dark; wrapped up warm, with a head torch on, in blizzards, gales, and monsoons. But the high I get from the run keeps me awake for hours when I'd dearly love to be asleep, resting for a run the following day.

Shouldn't moan really should I, at least I'm able to get out there and do something, many can't.

Running on nails?

The snow and ice has been hanging around far too long this year, and normally I wouldn't even venture out; but Tommo blogged about carrying Kahtoola micro spikes for running in and as I was climbing the walls desperate to get a few miles in, I bought a set.

They are superb.

The pair fit in the palm of your hand, or a stuff sack.

Have spikes on the forefoot and heel.

...and they give you serious grip.

I've put about 20 miles on them and it's as if they're not there, and there's no snow/ice around. They don't slip or flap, take about a minute to put on/off and they just are what they are and do what they're supposed to do.

Just this morning I've seen some blogs about putting screws into the sole of your shoe to give you the same effect. What a waste of a running shoe! These spikes are serious kit and will probably last for decades.