Monday, July 26, 2010

Barefoot Bliss

Currently, I'm in the middle of reading Born to Run by Christopher McDougall. For those of you who are not familiar, the book is about a journalist/runner who ventures into the Copper Canyons of Mexico to learn about the Tarahumara Indians, a tribe of naturally inclined runners (like we all are, as the book infers) who cover immense distances over rough terrain in nothing but sandals. There is much more to the book, but I'm only half-way through it.

The reason I allude to the book is because of its place in the "minimalist" movement. The book goes a long way in making the argument that our bodies - and feet for that matter - are naturally fit to run, and that the advent of well-supported running shoes in the 1970's has actually contributed to an increase in running injuries. Before reading the book, I had heard about this new philosophy, had read a few articles, and figured that there might be a little bit of truth to the idea. However, I was not convinced completely. I figured - as I do with many issues - that there might be something valuable we can gain from researching the argument, but I didn't think it would dramatically change the way I look at running, shoes, or injury prevention.

Fast forward to last night. I read two chapters in Born to Run, inserted into the middle of the author's story, that summarize the history of running shoes, and their involvement in competitive running. I was almost instantly mesmerized by the reality of this situation. Among many anecdotes from doctors, coaches, and other running related specialists, I found a couple that painted a convincing picture for me of why we are actually better off running closer to barefoot. One individual who seems to really understand the science behind this movement is Dr. Gerard Hartmann, Ph.D., an Irish physical therapist. He says, among other things, "Your foot's centerpiece is the arch, the greatest weight-bearing design ever created. The beauty of any arch is the way it gets stronger under stress; the harder you push down, the tighter it's parts mesh...Buttressing the foot's arch from all sides is a high-tensile web of twenty six bones, thirty-three joints, twelve rubbery tendons, and eighteen muscles, all stretching and flexing like an earthquake-resistant suspension bridge." Hartmann goes on to say "Putting your feet in shoes is similar to putting them in a plaster cast...we'll find forty to sixty percent atrophy of the musculature within six weeks. Something similar happens to your feet when they're encased in shoes." Famous New Zealand coach Arthur Lydiard summarizes it in less words: "You support an area, it gets weaker. Use it extensively, it gets stronger." Essentially, what the two men are trying to say is that our feet are naturally designed (or have evolved) to handle the stress of running, and that by allowing them to do what they do, they will become even stronger, and be able to handle more running. On the contrary, when we put a handicap on our feet - running shoes - the process of them becoming weaker and less able to adapt begins. In other words, by trying to fix a problem with shoes that control the motion of our foot, and provide artificial cushioning and support, we have created a new one - weaker and less resilient feet, leading to an increase in injuries. The book cites all kinds of studies and statistics that show the rise in running injuries, especially to the achilles, knee, and plantar fascia. Personally, I am more convinced by the explanation of what our foot can do if we allow it to then I am by the data that denigrates shoes. Nevertheless, much of my frustration is that the running-shoe industry has essentially ignored the data and science that supports the minimalist movement. However, that may be changing.

After the man behind Nike's shoe-boom in the 1970's, Bill Bowerman, passed away in 2002, the data team at Nike decided to test this minimalist philosophy out for themselves. They assembled twenty runners on a grassy field and filmed them running barefoot. The results allowed them to see that "instead of each foot chomping down as it would in a shoe, it behaved like an animal with a mind of it's own - stretching, grasping, seeking the ground with splayed toes, gliding in for a landing like a lake-bound swan." They concluded that when your feet "flex, spread, splay, and grip the surface, (you) have less pronation and more distribution of pressure." As a runner, I've done a fair amount of barefoot striding on the grass, and this explanation really hit home with me. I know that when I run barefoot, I find myself clawing for the ground, running light and tall, and landing on my forefoot just briefly, before springing off again. I also feel the extra strength of my tendons and joints supporting my landing, as opposed to the lazy flopping and pounding I experience when running in trainers. As a coach, I also have witnessed the transformation in a young runner's stride when you throw them on a grass field and have them run barefoot. They often look like a completely different runner.

On the heels of this study, Nike did pony up, and release a new shoe, the Free, and marketed it as an experience of running barefoot again, and running "free."

However, besides the release of this ultra-flexible, thin, and responsive shoe by Nike, the running-shoe industry has done very little to respond to the minimalist movement. Why? Because they feel threatened by it. Specialty running stores have made a living off of the ability to watch you run, videotape your gait, and prescribe a specially designed shoe that will fix all of your problems, and help you run pain-free. The problem is, the data suggests that their magical formula isn't working. In fact, it suggests that it is hurting.

The reasoning behind this movement makes complete sense to me. And short of proclaiming that I will begin running barefoot tomorrow, I am convinced. However, I also feel trapped. There are not a lot of options out there for shoes that allow for more autonomy of the foot, and living in a suburb, getting up and heading out the door barefoot is not an immediate option. However, there are a few steps you can begin to take to transform your stride, strengthen your feet, and begin the conversion to minimalist running (meaning barefoot when possible, and shoes that allow for more freedom of the foot):
1. Do barefoot strides on grass, or run loops/workouts on a grass field barefoot.
2. Buy a pair of Nike Free's or other minimalist shoes that you can find.
3. Go for walks barefoot when possible.
4. Encourage your local running store to purchase minimalist shoes.

What do you think? Does this movement have clout? or will it fade away?





Wednesday, July 21, 2010

Monaco Predictions

The Diamond League continues tomorrow in Monaco, and for American track fans, it is worth the 1.99 that Universal Sports will charge you to watch the meet. Just about every field has a few prominent American athletes in it. Below are my thoughts and predictions on some selected events. Feel free to disagree, but if so, make your case.

Men's 200m - The half-lap dash is being billed as a "rematch" between Tyson Gay and Walter Dix. A few weeks ago in Eugene, Dix outlasted a rusty Gay, in his first race back from injury, by .04 seconds.
Predictions:
1. Gay - He is more race-sharp than in Eugene, has surely gained confidence in his hamstring, and is the "hunter" after being beaten by Dix earlier this year. He will come out on top, but barely. 19.66.
2. Dix - He will be ready for the challenge and will run well, but it won't be enough. 19.72
3. Yohan Blake (JAM) - Ran a 9.95 PB in the 100m last week. In sprinting, momentum, confidence, and swagger are huge. Blake has more of those right now than any of the other challengers.

Men's 1500m - The metric-mile field has arguably the top-4 Americans at the distance entered - Manzano, Lomong, Lagat, and youngster Andrew Wheating. They will face a tough international field that includes the worlds best at this distance, Olympic Champion Asbel Kiprop. While my 200m picks were pretty "safe," I'm going out on a limb here.
Predictions:
1. Amine Lallou (MAR) - Ran 3:50 at Pre, 3:32 at Laussane, and has 1:43 800m speed. I think he will outkick the likes of Kiprop and Augustine Choge (KEN), who will run just off the shoulder of the pacer most of the way. 3:31.78
2. Kiprop - I still believe he's the world's best at this distance, but he will be out leaned after running near the front most of the race. 3:31.89
3. Wheating - Yes, you read it right. I think the American will use his trademark kick to catch all but Lallou and Kiprop and will run a huge personal best of 3:32. He's on a roll, baby.

Women's 800m
This field has a nice mix of veteran 800m runners who are arguably past their prime, and young half-milers who are improving rapidly. Again, the field is loaded with Americans, including the top 3 ranked 800m runners in the U.S. this year - Alysia Johnson, Pheobe Wright, and Maggie Vessey, and the top U.S. half-miler from 2009, Anna Pierce. I give the nod to the young stars in this race.
Predictions:
1. Johnson - Ran a PB 1:57.85 last week, and has been consistently cementing herself as a world-class force in this event. I don't see a let-up coming anytime soon. 1:57.60.
2. Kenia Sinclair (JAM) - Is one of those veterans who may be past her prime, but she has run well this year (1:58.32), and has experience and pride in her court. 1:58.08.
3. Vessey - She won this meet last year in her lifetime best of 1:57.84. She has not run nearly as fast since, but has been consistent enough to make me think she can pull off another solid performance in Monaco. BTW - She is "supposedly" dating American 800m star Nick Symmonds - who is running in the men's 800m in Monaco also. 1:58.12.








Monday, July 19, 2010

Torrid Torrence


About a year ago, I was perusing the world of online running websites (something I do much too frequently), and stumbled upon a Flotrack blog post written by David Torrence. Torrence? I had seen the name in results, and knew of the athlete, but could tell you very little about him. I knew he went to Cal. I knew he was a miler. That's about it. However, after reading his blog entry about the life of a "sub-elite" runner trying to secure sponsorship, I was intrigued by his personality and his pursuit. Since then, I have followed him closely. And ultimately, Mr. Torrence has parlayed a number of successful performances, including back-to-back USATF road Mile championships and a USATF National indoor 3000m title into a sponsorship, wearing the always-changing Nike singlet. Since his rise, he has continued to improve, and has become one of many American athletes rising to the challenge of competing with the world's best.

Torrence (far right) pulling out all the stops to attract sponsorship

As I alluded to, 2009 was a great year for David. It ultimately led to him signing with agent Ray Flynn, and gaining that sponsorship that he so coveted. However, 2010 has been even better. Torrence has capitalized on the opportunities presented to him, and has begun to make a case for inclusion in the first tier of American elite middle distance runners. This spring, he has set lifetime bests at 800 meters, 1500 meters, and the mile. The biggest breakthrough performance may have come on June 12, when Torrence PR'ed by almost three full seconds, running 3:35.81 at New York's Icahn Stadium, in the first of two Diamond League meets held in the U.S. this year. The mark left him just .04 seconds behind U.S. Champion and Olympian Lopez Lomong, and just two places back of American Record holder Bernard Lagat. Not bad company to be chasing, if you will. Two weeks later, Torrence made his first ever U.S Championships final, and "settled" for fourth place, despite moving up a number of spots in the final 200 meters. Torrence's string of racing continued into July, when he toed the line at Historic Hayward Field, in the Prefontaine Classic, and lowered his lifetime best in the full mile to 3:54.47, another improvement of over two full seconds. Torrence stepped down in distance last night to set yet another lifetime best - this time over 800 meters - in Lignano, Italy. Torrence ran 1:45.97, slipping under the 1:46 barrier, and placed second, losing out on the victory by just .14 seconds. The result continued a positive trend for Torrence, who has set lifetime bests in three of his last four races, and is surely aiming to lower the bar even more.

So, where does he rank? How high has he climbed in American middle distance circles? What does his progression look like? His 3:35.81 ranks him fourth in the U.S. this season, behind the likes of Lomong, Lagat, and Manzano, while his 3:54.47 slots him fifth on the top marks list. Has he arrived? I would argue that he has. I would argue that he should be taken note of. And I would also argue that he is here to stay, and primed to make his bid for championships crowns, and Olympic and World Championship team births. Why? His progression has been rapid, and it has coincided with his ability to train full-time, receive monetary support, and focus on being the best athlete possible. Two years ago, he had never broken 3:40. His P.R. was 3:43. Last year at this time, he was a mid-3:38 runner, thanks to a breakthrough at KBC's Night of Athletics. Now, he is a 3:35 man. That's eight seconds in two years. Maybe he's done. Maybe his breakthrough has happened. Or maybe he's just finally getting the chance to take that next step in training that can catapult him to a world-class miler. Stay tuned. And watch the "Torrence" flow.

Sunday, July 18, 2010

Lagat Wins; Wheating does not run

2007 double world champion Bernard Lagat picked up the win in today's Meeting International Tangier 1500 in Morocco. His winning time was 3:36.89, well off his personal best of 3:26. Lagat's prime years as a miler may be in the past, but he clearly still has the speed to defeat a world-class field. It's nice to see such a good guy get a win after struggling in some of his earlier 1500's this season. Andrew Wheating, who has been hot as of late, chose not to run. He had briefly mentioned that the burden of traveling from Paris to this meet and back to Monaco next Thursday would be worrisome in this Flotrack interview. However, Wheating's college teammate A.J. Acosta continued his strong season with a 5th place finish and a lifetime best of 3:38.35. Acosta has been viewed as a dissapointment much of his college career with the Ducks, after being one of the most hotly recruited high school runners in 2006. However, this past season, he has taken on a heavy load of races for the Ducks, sacrificing himself for the betterment of the team, and in the process, has set lifetimes bests at 1500 meters, 5000 meters (13:46.87) and in the 3000m steeplechase (8:52.68). Today's 3:38 is another sign that he is beginning to fulfill his potential, and this season has been a lesson that you often run your fastest when it is for a greater purpose, such as for your team or a place, rather than focusing on "time trialing."

The 1500 runners weren't the only athletes to compete well on the American side. In the men's shot put, the U.S. picked up a sweep, with Christian Cantwell, Reese Hoffa, and Dan Taylor. Cantwell won the competition in a meet record 21.73m. In the half-mile, Leo Manzano was just .25 seconds from an upset win over Beijing bronze medalist and 2010 World indoor silver medalist Boza Lalang from Kenya, running a personal best 1:45.17. In the same race, American Tyler Mulder of Oregon Track Club Elite in Eugene, also ran a personal best 1:46.32 in sixth place. Manzano's 1:45.17 bodes well for his success at 1500m. His new PR at the shorter distance is comparable to many of the best 1500m runners in the world, and puts him as the third fastest American over 800m this year.

Now...back to a boring Sunday afternoon mowing the lawn. Oh..and icing my sore achilles that has sidelined me for over four weeks now.

American Middle Men in Morocco

World record holder and arguably the greatest middle distance runner of all time, Hicham El Guerrouj, has taken on a new role in the world of athletics - meet organizer. The two-time Olympic and four-time World champion has assembled fields of excellent caliber in the third edition of the Meeting International Tangiers, held in Morroco. In those fields include a slew of young and promising American runners. Below is a quick and dirty preview of the US runners that will compete in the 1500 meters on Sunday evening.

In El Guerrouj's prime event, the metric mile, three Americans will toe the line - 2007 world champion Bernard Lagat, and the 1-2 finishers from last month's NCAA championship 1500 meters, former teammates A.J. Acosta and Andrew Wheating. Acosta had a phenomenal championship run for the NCAA runner-up Oregon Ducks, while Wheating has recently run 3:51.74 for the mile at the Prefontaine Classic, and finished fourth in the 800 meters in the Paris Diamond League meet on Friday in a personal best time of 1:44.62. These two studs may be an integral part of the future of American middle distance running, and tonight, they will pair up with the veteran Lagat, whose ascent in distance this year has been highlight by a 7:32.49 3k in Ostrava in May and the American Record in the 5000m - 12:54.12 at the Bislett Games in Oslo in early June. The Americans will face a large field that includes Morocco's own Abdelaati Iguider, the runner up at the World Indoor Championships in March.

The meet has a number of other exciting fields, including America's top-ranked 1500 man Leo Manzano stepping down to run the 800 meters, and all of the major players in American shot-putting, including Christian Cantwell and Reese Hoffa.

Stay tuned for results.