Barefoot Running Blog Past Entries

August 21, 2010 (Saturday) [4.8 miles]

With Thursday's long run it was hard to keep the mileage down this week. I added some speed work on the slight downhills on the sidewalk, to spice things up a bit. This week's distance is 15 miles, a 15% increase from my previous longest mileage week. My legs and feet felt great today, so I think I am fully recovered from past injuries.

August 19, 2010 (Thursday) [7.4 miles]

A got an early start this morning, in fact it was still dark, and I had to wear my sunglasses on the top of my cap until the sun came out. The run really felt good, and my calf did not give me any problems, so I end up going further than I had planned. My feet were pretty sore afterwards, and I had to dig out three small rocks embedded in my skin. Only one drew a little blood as I pried it out. One problem with doing a long run on a weekday morning was that I got to work later than normal. Oh well, if it feels good, go with it.

August 16, 2010 (Monday) [3.1 miles]

I was thinking of taking the day off from running to give my feet a chance to recover from the trail run on Saturday. I when swimming in the morning, but when I got off work, the sun was shining bright, and the temperature was 82 degrees. My legs were feeling great, so I decide to run anyway. The asphalt was very warm, and the new sections that were really dark black were much warmer. I suppose if I actually stopped on these sections, that I wouldn't be able to keep my feet still without feeling them burn. No pain in my calf, but my quads are a bit sore. So I guess my feet are finally tough enough to handle the heat, maybe I should try walking on hot coals next.

August 14, 2010 (Saturday) [4.6 miles]

I really felt like doing something different today, so it's off to the trails. See the route here. I had to drive my car to the start, and parking was crowded due to the various soccer games in the morning. I wasn't sure how far I could go, but I knew the trail paralleled a street, so I could always have an outlet if my feet complained too much. The rocky parts were tough, but the sandy parts were really nice. I have ridden my Mt. Bike on these trails many times, so I knew that the terrain is flat, and not too rocky. There is one small section that is about 50 meters long that is course gravel which is difficult on a bicycle. I really couldn't run through this part, but sort of walked gently over it. I got about two miles in when I figured I should turn around, and headed up to the sidewalk to let my feet recover. After a mile of sidewalk I started to feel the tightness in my left calf, but my feet felt better, so I was ready to get back on the trail. The trail is popular for the high school cross country team, as there were dozen of runners out in the morning. My calf actually feels pretty good after the run, though my feet are extremely warm from all the extra work. Big milestone today, I have logged over 200 miles of barefoot running.

August 12, 2010 (Thursday) [3.0 miles]

The Aquathlon went great. My run was only about a 9 minute mile, but I had a really good swim. The sand has returned, so there wasn't any exposed rocks as in previous months.

August 10, 2010 (Tuesday) [2.0 miles]

A little test run before the TriClub Aquathlon. My left calf is still a little tight, but not much pain. I took it easy today since I want to be in good shape for Thursday. The three day rest was hard, since I really enjoy running. If all goes well, I can do my long run on Saturday.

August 6, 2010 (Friday) [3.1 miles]

I took an extra day off in hopes that the will help my left calf. The bike ride yesterday felt good with no soreness in my left calf. This evening's run started on OK, but after a mile, I could feel a little tightness in the left calf. I was hoping to run a little longer, but decided to cut it short, and not push it too hard. The weekend is coming up, so if I want to go for a long run, I'd better rest up.

August 3, 2010 (Tuesday) [2.0 miles]

The weather is finally starting to warm up. I enjoyed a quick run on the warm asphalt after riding my bicycle home from work. My left calf is still a bit sore from Sunday's run, but not enough to keep me from running (just not as fast or hard as I would want).

August 1, 2010 (Sunday) [6.4 miles]

My Friday out-of-the-way bicycle ride home from work left my left calf sore (it was only 20 miles). I decided to rest on Saturday by swimming, in hopes that my calf would feel better by Sunday. I started out today's run OK, but about mile 3, I could feel that my left calf was not 100%. At mile 4, the soreness was going away, so I decided to go a bit longer today. My left calf is still sore, but not damaged, so some rest and massage, and I should be better in a few days. Now that I broke the 10K threshold, I am setting my sights on increasing my mileage in hopes of finishing a half-marathon distance.

July 29, 2010 (Thursday) [4.2 miles]

I will be adding a rest day between runs, as that seems to work best for me. It interesting to see the little black rabbit droppings (along with the rabbits too) along the dirt trail around the local park this morning. It's sparely spread, so I didn't have to step on any. I will searching out some trails to practice my off-road running, but I may have to ride a bicycle or drive there, since most of the trails around my house are narrow, rocky, and hilly.

July 27, 2010 (Tuesday) [5.1 miles]

With the triathlon behind me, I am now free to try experimenting with longer distances, and different terrain. Still waiting for the weather to get hot. San Diego's has had it's coolest July in decades. I am wanting to try running on hot asphalt but it hasn't been hot yet.

July 25, 2010 (Sunday) [3.0 miles]

The dismount area for the bicycle portion was like 200 meters away from the transition area, so the barefoot run started early, as I removed my feet from my bicycle shoes to allow them to dry off near the end of the bike ride. My feet were quite moist during the bicycle portion, as they started wet from the swim, and I was sweating during the bike. The transition from bike to run went very fast, but there wasn't any split time for the transition in the race results. There were four TriClub members who ran barefoot, only one who I actually saw on the run course. The spectators were very encouraging, probably because they already saw at least two women and another guy running barefoot before me. The road conditions were actually smoother than what I had been training on, so I had a great run averaging a 8:44 minute per mile pace. Compare this to what I did in the Solana Beach Triathlon five years ago with shoes at a 9:50 pace. I was able to pass up several guys in my age group, and finished strong.

July 22, 2010 (Thursday) [4.1 miles]

After finishing my 3.1 miles this morning, I decided to go for another mile even though the drizzle was starting to get the ground moist. I could feel my soles getting wet, and could feel small rocks sticking to my feet. I tried swiping my feet several times, but the softer skin kept picking up more debris. After I got home I noticed the bottom of my feet were very dirty from the asphalt. A good shower will clean all that off, so I thought. It turns out that my skin was moist from the moisture on the street, and the skin is stained a tint of asphalt color. I'm sure the color will go away as the skin wears down, or the next time I swim.

July 20, 2010 (Tuesday) [3.8 miles]

The daylight length is getting shorter. I had to start my run a little later this morning to allow for the daylight to appear. I have been noticing that I recover much faster from stepping on things than I have in past. I remember several months ago, after I stepped on a small rock that the spot would hurt for the rest of the run. Now, it's just a minute or so. I'm still trying to take it easy before Sunday's Triathlon. I will probably get one more run in this week before then (likely Thursday).

July 18, 2010 (Sunday) [4.2 miles]

It took a few days for my hamstrings to feel better, so I rested my legs more than normal. My feet are definitely getting used to running in the dirt path around the local park, and I will begin my trail running after the triathlon next Sunday. I also did nearly the entire run today on the asphalt, and my feet felt great afterwards.

July 15, 2010 (Thursday) [3.0 miles]

This evening aquathlon was a final test before my upcoming triathlon in 10 days. Since I was recovering from a sore left calf, I took the first lap of the beach run easier than normal to see how my muscles felt. The final few 100 years was a sprint to the finish, thanks to some of the other people around me. Afterwards, my hamstrings were sore, but my left calf was not, so I am finally fully recovered.

July 11, 2010 (Sunday) [2.1 miles]

One thing really nice about going barefoot, it that you never have to worry about loosing your sandals at the beach, because you don't bring any. A day at the beach; the weather could be warmer, but then there would be more crowds. I ran on the sand until my left calf started hurting at bit, then waited for the sun to come out before swimming in the ocean. I have to remember to take it easy because there's only two more weeks left before my triathlon. I probably won't run again this week until Thursday for the TriClub Aquathlon.

July 08, 2010 (Thursday) [2.2 miles]

The morning marine layer have been particularly strong the past few days, resulting in a light drizzle, and some moist (slightly wet) roads in the morning. I decided to run during my lunch break at work, and tried out some off-road trails at the turn around but only for about 500 meters or so. The sun didn't actually show up, but at least the drizzle was gone, and the roads were dry. My left calf is still not 100 percent, but only slightly sore after my run. I guess the real test will be next week at the TriClub Aquathlon.

July 06, 2010 (Tuesday) [2.0 miles]

Time to ease back in the intensity. I'll probably run every other day, until next month. I did manage to run entirely on the asphalt this time, so my feet are OK, I just need to condition the rest of me.

July 04, 2010 (Sunday) [2.4 miles]

After swimming about a mile in the ocean this morning, I ran down the cement boardwalk with my wetsuit still on to warm back up. Once warmed up, I was able to run down the beach for a short run. My left calf was a bit sore afterwards, but hopefully it will feel better tomorrow.

July 03, 2010 (Saturday) [1.0 miles]

The extra rest day did wonders. I ran a quick mile after bicycling 20 miles, and my left calf was feeling OK.

July 01, 2010 (Thursday) [3.8 miles]

After Monday's run, my left calf was a little sore. This may have been from running up the hill too hard, or just because I have been running too much in general. I was able to bicycle and swim the past two days, and my left calf felt good this morning. My feet enjoyed the time off, as the beginning part of my run today felt great. About mile 2, my left calf was getting a little sore again, so I'll likely take tomorrow off from running. I have just three more weeks to stay injury free before my triathlon.

June 28, 2010 (Monday) [2.0 miles]

Day 5 of my consecutive run days. The strong marine layer today meant that the sun didn't come out, which makes it more difficult to see what I am stepping on. My feet are getting pretty good at reacting to the things I step on, so it's not as much of an issue anymore. I am learning to scuff my feet on the payment to loosen some of the debris that gets stuck in my skin, so I don't have to swipe with my hand as often.

June 27, 2010 (Sunday) [4.2 miles]

When running on the dirt trail today, my feet were a little more sensitive, so I used the sidewalk on my way home. The last half mile home I started running on the asphalt again, and it actually didn't feel too bad. I did another loop around the block to make my run over four miles. Today is my first time I ran four consecutive days in a row, let's see if I can go a full seven days (or more).

June 26, 2010 (Saturday) [2.5 miles]

This week I was able to run 6 of 7 days. I found a good use for the sidewalk, speed work. After a shorter swim this morning at the YMCA, I found the smooth sidewalk around the business park easier to run on than the beach sand. I performed several interval sprints, and my lungs were definitely feeling the workout.

June 25, 2010 (Friday) [2.0 miles]

I could probably run every day of the week if I keep my distances short enough, and if I could find the time. Now that the daylight is longer, maybe I can actually do that. I was able to stay on the asphalt this run, so my feet are getting used to the rough stuff.

June 24, 2010 (Thursday) [1.0 miles]

It's amazing how quickly the foot can react when stepping on objects to reduce the pressure. A quick run after my bicycle ride home, and I stayed on the asphalt the whole time, even stepping on a few smaller stones that would have causes pain a few months ago. I am getting comfortable stepping on the half-inch gravel around my house. Maybe I can hit the dirt trails this weekend, we'll see.

June 22, 2010 (Tuesday) [2.0 miles]

I was thinking of running the same workout as yesterday, but after a mile of asphalt, my feet told me to get on the sidewalk. I was able to finish the last quarter mile on the asphalt, so my feet weren't beat up too bad. The run was after my bicycle ride home, so it's a bit harder. This is my third week of three back-to-back days of running.

June 21, 2010 (Monday) [2.0 miles]

In continuing my toughening routine, I did my usual canyon route on 100% asphalt. A little rough down the hill, but I can feel my feet reacting better to objects I step on.

June 20, 2010 (Sunday) [3.8 miles]

No more Mr. Nice Guy. I spend as much time away from the smooth sidewalk as possible (less than a half-mile). Even when running in the bike lane, I avoided the smooth painted white line. Along with the dirt trail, today's run was rather brutal on the feet, so I wasn't able to run as long as I normally would.

June 17, 2010 (Thursday) [3.0 miles]

Near perfect swim conditions at the Aquathlon today. The beach run was a little rocky (where did all the sand go), so I had to be more careful watching my steps. I somehow missed the "run out" timer, so the official run pace was exactly a 9 minute mile. I normally take about a minute for the transition, so if you factor this in, my actual pace was more like a 8:40. I may have to do some speed work to improve my run times for the upcoming triathlon (now five weeks away).

June 15, 2010 (Tuesday) [1.0 miles]

Nothing exciting, just a quick run after my bicycle ride home. I've been toughening up my feet after my run by walking on the gravel around my house. The 3/8 inch gravel is no problem now, and I am getting used to the 1/2 inch gravel. Not sure when I will try out the trails, but pretty soon.

June 14, 2010 (Monday) [2.0 miles]

My right calf was a little sore from the run yesterday, but my feet feel great. I did my usual 2 mile loop down into the canyon after work today. The weather is nice and sunny, and the warm asphalt feels good.

June 13, 2010 (Sunday) [5.2 miles]

I was planing on running after my longer bicycle ride home on Friday, but by the time I got back, my legs were trash, and there wasn't much sunlight left in the day. So with an extra rest day and stronger legs, today's run looked promising. I ran on the half-mile dirt trail in the local park which I first tried back on May 7, but this time it was in the middle of my run. My right knee joint which has given me problems in the past when I was running with shoes started hurting slightly after about four miles. The pain was not as sharp as before and didn't keep me from running. I remember in the past, the pain was so sharp, I had to stop and walk.

June 10, 2010 (Thursday) [3.9 miles]

A day of rest does wonders. I wasn't sure how far I would go today, but as I kept looping out and then towards home several times, I ended up running the most mileage since May 14, when I got a blister on my right forefoot. That blister is mostly gone now, and the skin underneath is nice and leathery soft, instead of the hard callus that was there before. All I need to do now is avoid another blister before the Solana Beach Triathlon, now about six weeks away.

June 8, 2010 (Tuesday) [1.0 miles]

Today's run marks three consecutive days of barefoot running. I kept it short because I rode my bicycle hard up the hill after work today, and my muscles are a little sore. I will take a rest day from running tomorrow for my usual Wednesday swim.

June 7, 2010 (Monday) [2.2 miles]

The skin around the calluses in the middle of my forefoot are finally soft enough that I can pinch the area without too much pain. Before, it was too hard and thick, and it would feel like needles poking into it if I tried to pinch it. I am massaging the area to loosen up the connection between the compressed skin and the nerves below. The skin on others area of my feet are getting thick, but remain pliable and soft.

June 6, 2010 (Sunday) [2.7 miles]

Big milestone today, I have now surpassed 100 miles of barefoot running. I ran this morning with a small group from the Triathlon Club of San Diego training for the upcoming Solana Beach Triathlon. It was a nice coastal route in Solana Beach, and one of the runners was also barefoot. The route is popular for running and bicycling, and I got my share of comments from some people about my lack of shoes. Actually I did carry my flip-flops as hand weights, in case my feet decide to complain, and I was too far out, but didn't have to use them. Running with something is your hands make swiping your feet a bit harder, maybe next time I bring a small fanny pack.

June 4, 2010 (Friday) [0.3 miles]

Another run after bicycling home from work, but my feet weren't feeling up to it, so I just went around the block. I think I will rest a day before running again.

June 3, 2010 (Thursday) [2.0 miles]

I was checking out (poking is more descriptive) my blister last night on my right forefoot, and it popped, and blood spilled out. Unlike my left foot last month, the blister was red, instead of black, which indicates the blood is still alive and fluid. There's still good skin under the blood layer, so the release of the blood actually felt pretty good. After the blister was drained, there wasn't any more blood, so the pocket was pretty isolated. The blood layer is pretty thin and meshed up with skin, unlike the left foot which left a rather large depression. The left foot is all healed now, the last little bit of blood colored skin was scraped off during my last run. I wasn't sure how my right foot I would feel today, but after riding home from work on my bicycle, I decided to see how if felt. Obviously pretty good, since I went 2 miles.

June 1, 2010 (Tuesday) [2.1 miles]

After spending the whole day wearing shoes at work, it feels good to take them off. Because of the heavier commuter traffic, I decided to take a trip down into the canyon behind my house. As I was going down, a guy (shod) was passing me on the other side of the street. I picked up my pace a bit to try to keep up, but it's hard to run downhill barefoot as it adds greater pressure on each step. By the time we got to the bottom (only 70 feet of elevation change), he was about 10 meters ahead. OK, let's see how strong he is going up. Running uphill barefoot always feels good, as each step is very light. Just before the elevation levels off, I was able to pass him up, and continued to pull away until I turned a couple of blocks further. I guess the competitive nature in me came out, but it felt really good. I was originally planning a longer slow run, since I just ran yesterday, but a good sprint workout is good too. Wednesday is swim day, so I take tomorrow off from running.

May 31, 2010 (Monday) [2.4 miles]

This was my longest barefoot run after a bicycle ride, though the ride was rather short, only 21 miles. When I started the run, I wasn't sure how long I would go. As the run progressed, I felt better and better. Let's see how my feet feel tomorrow morning, maybe I can run again.

May 29, 2010 (Saturday) [1.9 miles]

Keeping the runs short until the triathlon, now seven weeks away. I planned out several extension routes that I can use if I feel good near the end. I didn't use any today, but I concentrated on more of the rough asphalt that I may encounter on unfamiliar routes. I would normally run so long that I would need several days rest, but that actually does more harm than good. I really need to wait until my feet get stronger, and the old calluses on the center of my forefeet get less pronounced. That particular area tends to be the most sore after running, even in the past when I ran with shoes. The pads on the outer area of my forefoot are getting thicker, which are good indicators that pressure is spreading over the entire forefoot, rather than just the center where the callus resides.

May 27, 2010 (Thursday) [2.0 miles]

Another quick run before work. I extended Monday's route by looping out just before I normally go home. I will be keeping close to home so that I can cut it short if I feel the need. I finished reading Michael Sandler's Barefoot Running book, and would recommend it to everyone, even those who have already been running barefoot for years. Here the link to order your own copy.

May 25, 2010 (Tuesday) [1.0 miles]

A quick run after riding my bicycle home from work. I wanted to go more, but after the first few hundred meters, my feet said keep it short. I stayed mostly on the asphalt, and could feel a little tenderness afterwards. Swim day tomorrow, I need a rest from running anyway.

May 24, 2010 (Monday) [1.8 miles]

Just a quick run in the morning before I head into work. I got a new job last week, so I have to adopt a new routine. The blister on the ball of my right foot is still there, but doesn't hurt much when I run. Normally it will take about a month for the blister to come up to the surface as did the left foot, which is nearly gone now. I have a triathlon coming up in 8 weeks, and I want to be injury free. I think I will start doing short, but more frequent runs until the race. Speaking of races, in the Aquathlon last week, I ran a 9:06 pace for the first lap (1.5 miles), but slowed the last half. The pace for the three miles ended up at 9:14 minute per mile. Not bad for me, that's the fastest timed-run I did in over 15 years.

May 20, 2010 (Thursday) [3.0 miles]

It's been a while since I ran. Mostly due to the fact that I got a blister under my callus (this time on my right foot) that is taking it's time to become less sensitive. I have been reading Michael Sandler's Barefoot Running book, and I realize now that I should have cut my last run short when I had the chance. Running should be about enjoyment, not distance or speed. When running barefoot, your body gives you great feedback as to how far, long, or fast you should go on any given day. I did the TriClub Aquathlon tonight,and had and a pretty good run. The swim was rather tough, since the swells were just large and frequent enough to make it difficult to spot the target buoys, and I ended up swimming longer than I had to. By the time I started running, I was nearly wiped out physically. I maintained my form as best as I could, and managed to finish under 50 minutes with a personal best record for the course. I was actually passing people on the run, something I rarely have done in the past. It will be interesting to see my run splits which should be available in a few days.

May 14, 2010 (Friday) [4.5 miles]

I much prefer running when the sun is shining bright. Not only does this warm the ground (and me, too), but it makes is easier to see objects on the ground. I had to wait until nearly noon before the clouds departed. The cut on my foot I had last week is pretty much healed, so I'm back in the running.

May 11, 2010 (Tuesday) [2.5 miles]

The San Diego Union-Tribune ran a story about barefoot running in today's paper. You can read about it by going to this link. A few of the guys at the YMCA were commenting about it this morning, since they know I run barefoot. The weather today was cloudy, and I miss the warm ground on my feet. My soles were still a little sensitive from my last run a few days ago, so I took it easy and short. The TriClub of San Diego is having it's first aquathlon in a few weeks, and I am excited to see how fast I can run on the beach. I also sent in my registration for the Solana Beach Triathlon which occurs on July 25. I am still working on a way to bicycle barefoot, and hopefully will come up with a nice solution soon.

May 9, 2010 (Sunday) [4.3 miles]

About three weeks ago (April 19) I got a small blister on my left foot under my callus. The skin builds and wears in layers, and now the blister layer which is now just dead blood cells is finally working it's way towards the surface. Since the blister layer doesn't stick with the skin, I have a small depression in the middle of my callus. There's new skin under the blister layer, so there is no pain from this deformation. About a mile into my run today, I spotted a broken glass bottle in the road, and was careful not to step on the large pieces. I managed to step on a small piece that go lodged near my heel, but I just brushed it away with my hand. The rest of my run was pretty uneventful. After my shower, I noticed that the area where I stepped on that small piece of glass was a little dark. I examined it closely, and discovered a very clean cut about a 4 mm long. The dark color was dried blood (and probably some dirt too), and as I dug out the area to clean it I was able to get it to bleed again, which helps cleanse the area. After a thorough washing with Hydrogen Peroxide, I put some surgical tape on the area to keep the skin tight. Then I noticed that my finger had a cut on it as well, but it was only the very top layer about 1 x 10 mm, so I just trimmed off the loose skin and realized that I should be more careful around glass. Next time I encounter broken glass in the road, I will keep my distance, as automotive traffic tends to spread pieces of all sizes everywhere. There's no pain on the cut, and the area isn't under a lot of pressure, so hopefully it will heal in a few days for my next run. If not, I'll just run with the tape over the area.

May 7, 2010 (Friday) [0.7 miles]

Since I already got my long run in this week, I decided to try something different. I rode my beater bicycle barefoot, after wrapping up the pedals in a old rubber inner tube to cushion the sharp grippers on the pedals. The park is about 1.6 miles from my house, and has a dirt trail around half the perimeter, this is the same park I have been running to recently, but I always stayed on the sidewalk. I could really feel the little rocks, as they are hard to avoid, since it is a dirt trail. I was initially thinking I might do an out-and-back on the trail, but when I got to the end, I decided not to. There was a little puddle of water on the sidewalk from the morning watering just at the end of the trail, so I rinsed my feet, and returned back to my bicycle, running on the sidewalk. This was a good experiment, both the trail running, and the barefoot bicycle ride. I am thinking of doing the bicycle portion of my upcoming triathlon barefoot, since my bicycle shoes are starting to constrict my toes. I will have to shop for some pedals that are more barefoot friendly. Barefoot bicycling feels nice too, the air flows through your toes and keep your feet dry.

May 5, 2010 (Wednesday) [4.0 miles]

I just finished reading Born To Run by Christopher McDougall, and realized that I can probably run another marathon with a little bit more training. Of course I'd be running barefoot, but this distance doesn't seem as improbable as I once though before. This morning's run was on a nice sunny day, with the black asphalt warm from solar absorption. Just after the first mile, as I was waiting to cross the street, I saw a lady running with her two large dogs that was heading on my chosen route. After the light turned green, she was less than 50 meters ahead, and her pace appeared slower than mine. I had to go out into the street to pass her, and as I merged back onto the sidewalk in front of her, I could hear the dogs picking up the pace. For the next mile, I ran faster than I normally would, until we all reached the park where we split off on different paths, and I stopped for some water. I can tell that my body is getting used to running barefoot, as my last run was only a few days ago. Normally I would require several days of rest for my feet to feel good again. I may end up running three times this week, but will probably try a short dirt trail running later in the week.

May 3, 2010 (Monday) [4.0 miles]

I had a dream a few nights ago where I was running barefoot. I guess I'm at the point where I can call myself a barefoot runner, as my form has improved to the point where there is little discomfort during my runs. Of course that's only if I run on clean surfaces. I am thinking of trying trail running, to see how well I can handle the different terrain. It was hard to keep good form and speed this morning after swimming over a mile, but I need to get used to this (running tired) for my upcoming triathlon in a few months.

April 29, 2010 (Thursday) [4.0 miles]

The faster pace during my last run felt so good, that I thought I try the higher cadence for the entire run. It was easy to keep up the pace for the first 3 miles, but I was starting to get tired the final mile. I didn't bring a watch, but according the time I left and came back, I was running faster than a 10 minute per mile pace, which for me, is actually very good. No additional signs of wear on the soles of my feet running at the higher speed, so I think I will continue with the light, fast steps from now on.

April 26, 2010 (Monday) [3.7 miles]

Very nice run this morning even though it was a little foggy, but not enough to get the ground wet. The first few miles were totally painless, and I knew that it was going to be a good run today. I did the same route as last week, but did the extra loop that I wanted to do last week but didn't feel like it. The section was a little debris ridden, as it is on a major street with buses, trucks, and plenty of driveways into strip malls. Even though I was watching my step, I still managed to step on a few small rocks, and had to swipe them off with my hand. The final 100 yards near the YMCA were clean, and I increased my cadence real high. Wow, it felt like I was flying above the ground as my feet were in contact with the sidewalk just briefly each step.

April 22, 2010 (Thursday) [3.9 miles]

It's been raining the past few days. There was a little break this afternoon that allowed the sun to come out and dry the street, so I decided to go out for my run before lunch. More rain is expected later this afternoon. Today's run takes me to a local park where there is a drinking fountain. This park also has a nice dirt path around it, but since it just rained this morning I decided not to get my feet all muddy. I concentrated on keeping the proper form that was emphasize in the RunBare talk. Swing the arms high, it drives the feet higher. Keep the body straight, keep the cadence up, push off the toes. There's a trade off between distance and speed, your feet pads have limited thickness. The faster you run, the quicker your pads will wear out (more friction). Surface conditions are also important, and your should adjust your stride to minimize impact and wear. I avoided the dreaded section of asphalt that torn up my feet last week, and spend more time on the sidewalk. As the weather warms up (not this week) I hope to also try out running when the asphalt gets hot, as that is suppose to toughen up your feet as well. I had to finish up my run on the sidewalk, as the extra distance started taking it's toll. Once big difference today when I examined the soles of my feet, my left big toe callus showed no sign of wear. Actually there's not much callus there anymore anyway. Also, because of the rain this morning, my feet were actually pretty clean when I got home.

April 20, 2010 (Tuesday) RunBare Talk

I attended the Barefoot Running Presentation at REI (Kearny Mesa) last night. Micheal Sandler and Jessica Lee (co-founders of www.runbare.com) were both present, and Micheal talked about his background and why you should be running Barefoot. He gave lots of tips on form and why modern cushioned running shoes are bad for you. I was hoping to purchase their new book "Barefoot Running", but since it was such a hot item they did not have any extras for sale. I briefly looked over a copy they had on hand, and was impressed with the content. Looks like a great book for anyone interested in going barefoot. I will review the book further when I get my own copy. During the talk, I realized that I was born to run barefoot. Micheal pointed out that when most people start out, their calf muscles get very sore, I never had that problem, as my calf muscles are strong and Achilles tendon extremely flexible. A high cadence is also necessary for running barefoot. Quick short steps limited the impact on each step. I have been bicycling for years, and have no trouble exceeding 200 RPM, so quick steps are very natural. Afterwards, I met with some other Barefoot runners who attended, and it was great to connect with them. I can't wait for my next BFR to apply some of the tips Micheal advised.

April 19, 2010 (Monday) [3.3 miles]

Took some extra days off to let my feet recover from the last run. I got a small blister from the last run under my large callus on the ball of my left foot. Not really painful, but not pretty, since it's a darker red color. I noticed this area before being slightly red in past runs, but it always cleared up in a few days. There's no danger of the blister breaking open, since the callus is still somewhat thick. I ran again after my swim this morning, and had to get more creative in planning a route, since my mileage now exceeds the simple loop around the area without having to cross any major streets. The route is quite nice, as it allows me to adjust the length depending on how my feet are feeling. I was originally planning to go an extra 0.4 miles, but didn't feel comfortable going the extra distance. There was some rain and wind last night, so there were plenty of sidewalk that was covered with tree debris. I adjusted my stride over these (slower and shorter), and was able to pick up the pace for the final 100 meters of sidewalk before heading into the finish at the YMCA. You can view the route by going to this LINK. I will be attending a barefoot running presentation tonight by Micheal Sandler at REI, who just released a new book called "Barefoot Running". I will do a follow up on the presentation either on FaceBook or on my Blog (or both). I will hopefully purchase the book as well.

April 15, 2010 (Thursday) [3.5 miles]

Interesting run today, started good, ended not so good. This was basically the same route as Tuesday, with a little extension at my normal turn around. There is a portion (about a quarter mile) where the asphalt is newly paved, but not smooth, and has small (mostly less than a mm) pieces scattered everywhere. On Tuesday, I couldn't run on this section, and had to move to the sidewalk. Today, I was able to run on this section for about 80% before I had to move to the sidewalk. I'm not sure if running on this rough surface caused any problems, but the final mile of my run was rather difficult because the soles of my feet were very sensitive. I spend more time on the sidewalk than the street at the end, and there was no way I could sprint the final 300 yards like I normally do. Today's run also came after only one day off, but the beginning of the run went fine. Now that my distances are up, I will probably cut back my running days to twice a week, or mix up short and long runs.

April 13, 2010 (Tuesday) [3.1 miles]

Took some extra time off from my last run due to other commitments. Today's route was one of my most popular ones with shoes, a nice 5K with a little hill work. I even sprinted the final 300 yards like I normally do. Now that I reached my 3 mile goal, next level, 5 miles.

April 9, 2010 (Friday) [2.9 miles]

Good run today, I was getting tired and sweaty at the end. I wanted to point out the difference between a callus and tough skin, since my calluses are starting to shrink and may not be present much longer. After a BFR the callus will have a noticeable wear mark, and a white color from the worn skin. Normally the bottom of your feet will get black from the asphalt, but not show any wear. Calluses are hard, not flexible, and have no feeling. Tough skin is thick, but pliable, and still has feeling. I will avoid posting pictures of my feet, since I don't think anyone is interested in seeing my feet. Total for this week is 7.4 miles.

April 6, 2010 (Tuesday) [2.5 miles]

I started looking at the calendar for upcoming sprint distance triathlons, since it looks as if I can reach my 3 mile goal within a few more weeks. I finished the Solana Beach Triathlon five years ago, but was struggling through the run because I didn't have a solid run base at the time. This year's race is on July 25, so there is plenty of time to get ready. If I continue my 10% increase per week, I should be able to complete a 10K by that date. Today's run went well, I ran right after my swim at the YMCA again, still dripping wet. My feet dried off pretty quickly, and I avoided the grass this time because when I started my run, I saw someone picking up after their dog, and wondered how much residue was left on the grass. I was pulling burclover (they have those sharp ball shaped seed pods) weeds yesterday, and thought to myself that I would really hurt to step on those if they were hidden in grass. No more grass running, unless it's really, really short and you can see what you are stepping on.

April 4, 2010 (Sunday) [2.0 miles]

Even though my feet were a little tender after my run yesterday, they felt OK today, and since it might rain tomorrow, I decided I was ready for another attempt at back to back BFR days. I used the same route as last week(3/29), but this time concentrating on light steps. I did encounter a few things stuck in my feet, but just brushed them off, and I was OK. It's very important to have clean feet, you don't want to push any objects further into your skin on every step. My feet actually felt better afterwards today then after my run yesterday, probably because today's run was much shorter.

April 3, 2010 (Saturday) [2.6 miles]

Now that I have a pretty good base, it's time to add some variety. When starting out, I been trying to find the best (smoothest, debris free) routes to ease my feet. Now that my distances are longer, it's more difficult to watch every step to avoid stepping on things. The best defense, is to step lightly on each and every step, as if you were running on gravel the whole time. Today's run is the longest barefoot run on pavement and close to my goal of a 5K. I didn't do a longer beach run this week, since I am trying to condition myself for any surface that may come up in a real race. Total weekly mileage is 6.8.

March 31, 2010 (Wednesday) [2.2 miles]

I was thinking about my injury last run, and it probably happen as I was running down the hill into the canyon. That was my first time running down a hill barefoot, and I think the extra pressure on my foot due to gravity was enough to allow the rock to embed itself. Next time, I will shorten my stride even more on downhills to lighten the load. Today I tried something different. I ran right after my swim at the YMCA this morning. The route is super flat, and in a newer business park development. That means super smooth sidewalks, and a few areas with grass borders. The surface of the grass is extremely soft, moist, and felt good. It was interesting to look back after leaving the grass back to the sidewalk and see bare foot tracks. The nice thing about running at the YMCA is that I can soak my legs in the jacuzzi afterwards, and there's one less shower to take.

March 29, 2010 (Monday) [2.0 miles]

Took a different route today through the canyon, but still on pavement. This is a route I often took when running with shoes or walking, since is very scenic with tall trees, and a small drop into and out of the canyon about 70 feet in elevation. I felt something sharp on my right big toe in the middle of the run, but it went away on the next step. A few times I felt the it again, but didn't think anything of it until I was done. That's when I noticed that there was some blood mixed in with the dirt. A quick rinse showed that there wasn't any more bleeding, but there was a black speck on that spot. Afterwards, I examined the area, and used a tweeter to try to clean it some more. To my surprise, there was a scraping sound when I touched to spot. I had to dig it out since it was lodged in my skin pretty good. As you can see from the picture, it wasn't that large, but very sharp. Also during the run, I saw a patch of eucalyptus seeds on the sidewalk, and decided to run through it. I then had to stop to pull out a seed that was lodged in my forefoot. No blood, but a little damage to the skin. OK, I guess my feet aren't as tough as I thought. No bandages required, so I should be able to run again in a few days.

March 26, 2010 (Friday) [2.1 miles]

Took an extra day off (I have been running every other day most of this month) after the beach run on Tuesday, since my forefoot needed more time to heal. Now that my minimum run is longer, I don't have to run as often. Today's run was the longest on pavement since my first run which results in blisters. No blisters today, or hopefully in the future, as long as I increase my mileage slowly. This week's total is slightly up from last week at 8.5 miles. I don't plan on running much more than ten miles a week until maybe late summer. The calluses on my feet are shifting from my 3rd metatarsal bone to my 3rd and 5th. The 3rd is usually the most tender after my runs, and shows the most noticeable wear marks. My big toe calluses are decreasing, but still present.

March 23, 2010 (Tuesday) [4.6 miles]

Caught the low tide at it's lowest, so there was a little more beach to run on. I had to park further away today so the run included an extra tenth mile on pavement at the beginning and end. I could really feel the tenderness in the forefoot when I hit the hard sidewalk at the end. I can definitely feel my calf muscles got a good workout. The sand run doesn't really help my form, but I use it to strengthen my running muscles. There's nothing like hard pavement to give you good feedback on your foot strike. I would recommend to anyone who is starting out barefoot running to limit the amount of time in shoes or softer surfaces, which only encourages old habits.

March 21, 2010 (Sunday) [1.8 miles]

Same route as Friday, though it was much easier this time. For this week, I will continue to build up my base mileage.

March 19, 2010 (Friday) [1.8 miles]

The cooler asphalt in the early morning is definitely easier to run on than the afternoon. I can feel my pace increasing, though I am not timing any of my runs just yet. I have to remember to increase my street run distance slowly, to avoid injuries. Lately, I have been feeling so good at the finish, I want to go more. Total for this week is 7.6 miles.

March 17, 2010 (Wednesday) [3.8 miles]

The weather is too nice today to not go to the beach. Low tide was at 4 this morning, so I need to get an early start to avoid swimming instead of running. The water temperature is about 56° F (13° C), still too cold for me to swim without a wetsuit. I begin my run just as the sun is rising. The air temperature is comfortable 65° F (18° C). I run several loops for a total of almost 4 miles. In the past years when I run barefoot on the beach, I have noticed that my heels are a little sore afterwards. For today's run, the soreness is more in my forefoot and toes. I guess the barefoot running in the street is changing my foot strike for the better. I stop during the first loop to rinse off and check my feet, since I was noticing that my toes felt a little numb. No damage, so I complete another loop. I suspect the numbness is from the cold sand and water (I splashed a few times). I only stop because my leg muscles are starting to get sore. This is my longest run since May of last year. I feel so good today that I could run again tomorrow, but I will rest another day in preparation for a longer street run on Friday or Saturday.

March 15, 2010 (Monday) [1.0 mile]

The weather is like spring today, 75° F (24° C), sunny, little wind. After riding my bicycle for 20 miles without socks, I feel good enough to try running back-to-back days. Even though my feet are moist, they quickly dry on the warm asphalt. I have to finish the run on the sidewalk as I can definitely feel that the skin could use more time to toughen. No blisters after the run, but the soles of my feet are very tender. I will definitely take tomorrow off from running.

March 14, 2010 (Sunday) [1.0 mile]

My foot alignment is definitely changing for the better due to all this barefoot running. My calluses didn't bother me much today during my 70 mile bicycle ride this morning. In fact, I felt so good, that I ran barefoot for a mile right afterwards. When I was running this morning, one of my neighbors was asking how long I have been running barefoot. I stopped and talked with him, and he was saying that he tried barefoot running before, but he was having problems with sore heels. I said that he wasn't doing it right, and that running barefoot is a totally different than with shoes, it's like learning how to run all over again. I suggest to any one who wants to start running barefoot, throw out your shoes. The only way you are going to learn to run correctly is if you get rid of your old habits, and that won't happen if you continue to use your shoes. I am starting to enjoy the feelings in my feet so much, that I am even driving my car barefoot.

March 12, 2010 (Friday) [1.0 mile]

I was thinking of running longer today, but my soles were quite sensitive even before I started my run (probably due to the long bicycle ride yesterday). I thought that if I started running things would feel better, but they didn't, so I kept it short, only a mile today. This week's total is 3.5 miles, so the weekly distance is slowly increasing. Now that spring is almost here and the temperatures are warming up, I am thinking of running longer on the beach again to strengthen my running muscles.

March 10, 2010 (Wednesday) [1.5 mile]

I can start to see positive results on the soles of my feet, as my large calluses are starting to thin. As my feet get stronger, and my running style improves, I expect to be rid of those calluses that I have had for over ten years. My feet are starting to toughen up all across the bottom, and stepping on debris does not bother me as much now. I still want to increase slowly because if I get injured, that would delay my running program. I felt good after my 1.5 mile run, and may consider running back-to-back days soon.

March 8, 2010 (Monday) [1.0 mile]

Still cool and cloudy today (59 degrees F), but the streets are mostly dry. Using Gmaps Pedometer, I mapped out a new one mile loop which turns out to be very clean. The skin on my toes are finally starting to thicken up, and I felt so good at the end that I wanted to go more. The weather the rest of the week should be nice, so there shouldn't be any problems running three times this week.

March 5, 2010 (Friday) [1.0 mile]

Rainy weekend coming up, so I need to run today. Used a different route, an out and back, instead of my usual multiple loops. My pupils are still dilated from the Ophthalmologist appointment this morning, so it's hard to see clearly. I run mostly on the concrete sidewalk to go a little easy, since this is my first time I am running barefoot three days in a week. Also, since I can't see as well it's a little safer. I encounter a few sections with broken asphalt (i.e. loose rocks) that are difficult to run through, but finish without any injuries.

March 3, 2010 (Wednesday) [1.33 mile]

I have been noticing that the asphalt seems to be rougher on one side of my block versus the other. This could also be from the elevation, as there is a 18 foot gain away from my home. To test my theory, I decide to run counter-clockwise today (I normally run clockwise). I found out that the asphalt is indeed rougher on one side. Going counter-clockwise is actually better, since the smoother asphalt is at the beginning instead of the end of the loop. The first few laps feel good, and I add another loop today, but the last half of the loop, I run on the concrete sidewalk as a precaution. The 4th toe on the right foot (the one that had the big blister on my first barefoot run) is a little tender, but no redness.

March 1, 2010 (Monday) [1.0 mile]

Still running around the block. I will continue keeping the distance to a mile, but increase the frequency up to 2-3 a week (roughly every other day). I am keeping an eye on my toes for any signs of blisters. I would have hoped by now, my toes would have thick calluses, offering more protection, but they are not much different than before. There are been lots of rainy days the past few months due to the El Niño conditions this year, so I have to work around those.

February 25, 2010 (Thursday) [1.0 mile]

There was a bit of rain last night and there still lots of clouds and wind, which is not great bicycling conditions. I decide to run a 11 a.m. when the temperature is 60 degree F. and the street has dried up. I actually feel pretty good, and make it three times around for a full mile. It has only been two days ago since I ran, but I think having dry feet, and cooler ground makes running easier. I felt like I could go more, but want to increase gradually.

February 23, 2010 (Tuesday) [0.67 mile]

After a 42 mile bike ride (with socks this time), I run twice around the block. The ground is warm and I can really feel the heat of the asphalt. My feet are slightly moist from the bicycle ride, but not as bad as without socks.

February 16, 2010 (Tuesday) [0.33 mile]

After a 21 mile bicycle ride without socks, I run around the block, but only once. I'm not sure if it was because of the last run being only two days ago, or the extra moisture on my feet from bicycle riding without socks, but I could feel the ground more than usual, so I didn't feel like going more.

February 14, 2010 (Sunday) [0.67 mile]

Need to do some exercise this morning. Ran around the block twice. It's interesting how when running barefoot, you can feel the temperature of the asphalt in the shade versus in the sun.

February 9, 2010 (Tuesday) [0.33 mile]

After a two mile warm up walk with shoes and socks, I decide it's time to try barefoot running again. This time I only go once around the block. No blisters this time.

February 3, 2010 (Wednesday)

Swimming must soften the skin, as the left blister peeled off after my morning swim.

January 29, 2010 (Friday)

After swimming I noticed that the right blister just peeled off. Looks like I can start running barefoot again soon.

January 10, 2010 (Sunday) [2.0 miles]

After a hilly 31 mile bicycle ride, I felt good enough to start my barefoot running program. Around my block is a third mile, I figured I should be able to go around at least once. The first few hundred yards don't feel too bad, and I find a comfortable pace and stride. I end up going around 6 times, for a total of two miles. After my shower, I notice my 4th toe (big toe being first) on both feet have a blister about pea size. The right foot is much worse than the left, having a dark red-black color, while the left is just the normal red blood color. No skin broken, so is isn't too painful to walk.