Raramuri (Tarahumara), Caballo Blanco, and the Greatest Race We've Never Seen

The central character, Caballo Blanco, of the book Born to Run goes missing after a 12 mile run in New Mexico. 
http://www.scsun-news.com/ci_20281254 

http://news.runnersworld.com/2012/03/29/born-to-runs-caballo-blanco-reported-missing/?cm_mmc=Twitter-_-RunnersWorld-_-Content-News-_-BTRCaballoBlanco

But there's a lot more to this legend and the race he founded, The Copper Canyon Ultramarathon (75K).  Please look at the following links, watch the videos and say a prayer for him and his safe return.  He's one of the good guys, trying to do some great things for an amazing people.


An interview with Caballo Blanco (Micah True) about the Copper Canyon Ultramarathon
http://www.outsideonline.com/blog/outdoor-adventure/celebrities/born-to-run-caballo-blanco-interview.html


A Pre/Post Race interview with Caballo Blanco during the Leadville 100 mile race
http://runningtimes.com/Article.aspx?ArticleID=18905


More information
http://www.caballoblanco.com/

"Nice Feet!"

My last three pair of running shoes have been rather bright colors.  Bright orange, yellow/orange, and blue. Each has been a different level of minimalist footwear.  While I live in a rather small town, and I teach school in this rather small town, I find that a lot of people, especially kids, tend to know who I am.  There's no anonymity in such a situation as mine.

When I started putting on these ridiculous shoes, it was, in part, because I wanted to be seen by cars on the road and by my "fans" in a race.  As I continued wearing these clothes and shoes, I've found some pleasure in just being boldly out there running in an area where obesity and a sedentary lifestyle abound.  Don't worry, I'm not that full of myself, but I like to think that I've contributed, at least in part, to the, dare I say, running boom of Tower City.  Not that there are people flooding the streets to run, but there are significantly more runners now than there was when I first started running.

When I first started this bright shoes and clothing thing, I was a little timid that my appearance would make me a laughing stock in the community.  But after a while, instead of jeers and laughing, I was greet by non-sarcastic shouts of, "Nice shoes!"  by former, current, and future students, and even by neighbors and complete strangers.  I now prefer bright, bold colors that draw some attention to my moving feet as runners are the best advocates for running.

Today was a little different.  As I have been exploring various minimalist footwear, I discovered the Luna Sandal which, as I have described in former posts, is basically a flat piece (4 mm thick) of rubber (soles made by Vibram) and held on by a leather strap that is wrapped and tied a certain way.  These sandals were designed by Barefoot Ted after research in ancestral footwear.  They are a throwback to how our ancestors ran and therefore encourage foot strength and a more natural running style.

So, I put these ridiculous looking (although I like the look) sandals on my feet and went for a three mile run today.  I'm sure I looked as goofy as the day is long in these sandals.  At some point, I ran by some former students, surely they'd notice these unusual running sandals and make some fun, but all I got was a "Nice Feet!"

You know what?  Do what you do, and stop thinking about what others think.  You might just contribute to a new, healthy trend, or you might just get a compliment on your feet.

Minimalist Running

I ran across this article from the Boston Globe about the author's experience of "barefoot" running in Vibram Five Fingers and found that his experience was very similar to mine from about three years ago.  Please take a moment to read the article.  I sent an email response to him, a copy of which is posted below.  Enjoy!

http://www.boston.com/lifestyle/health/articles/2011/01/09/youre_crazy/?page=1

Mr. Abel,

I appreciated your article on the VFFs as I had a very similar experience a few years ago.  The only difference is that I was and am still committed to the ideals and principles of barefoot running.  I did some more research and found, even in Born to Run practical advice was given about how and why these stress injuries occur.  First and foremost, the issue isn’t the pavement, it’s the change in form.  When we wear the built up shoes for so long the muscles in our feet become atrophied and weak.  When we start wearing and running in minimalist shoes and our form changes from heal strike to forefoot strike, we begin putting a significant amount of stress on muscles in our feet that are not used to be worked.  Over time and hard efforts, these weak muscles just give way to a stress reaction, then a stress fracture.

 

In fact, in Barefoot Running Step By Step written by Barefoot Ken Bob, he stresses the need to slowly build foot muscles over time with short, easy barefoot runs every other day.  He also talks about what can happen to people who do not follow this advice and attributes stress fractures and stress reactions to “Barefoot Running Exuberance” or “Too Much, Too Soon”.

 

You and I had a similar problem.  We bought in to the idea and tried it out, eventually liked it enough to try it over long distances and hard efforts, and we both ignored the same pain for too long.  This is common.  The only difference is that with more research, I found that we did it all wrong.  I was disappointed that you went through all the trouble to go to the source of this research and they neglected to mention any of this, when it is mentioned clearly in multiple other sources on the issue, including in the book that started it all, Born to Run.  At one point in the book, the author actually asks if he should just chuck out his shoes and start running, but the doctor and researcher with whom he is speaking says that by doing that, he would just get a stress fracture.

 

Real advocates of barefoot/minimalist running stress the importance of foot strengthening exercises along with slow, easy, short runs in minimalist footwear or barefoot only 2-3 days a week, then over many months, gradually building the runs longer and harder.  It can take from 6 months to a year to develop the appropriate strength to run barefoot/minimalist injury free.

 

In my own experience, I have gone back to running in minimalist shoes, but this time I started small and worked on my foot muscles over time.  I also stepped down into intermediate styled shoes with less heal and arch support, but that promoted a forefoot strike.  I have been committed to changing my form to a forefoot strike and have finally started to increase distance and intensity with more minimalist shoes to the point that I now have 3 pairs of minimalist footwear that have zero heal drop, no arch support, and very little between my foot and the ground.  Only one of those shoes are the same Vibram Five Fingers that I got three years ago, and I still wear those occasionally.  Whenever I have tried to go back to traditional, built up shoes I have experienced the same knee pain I did in the past and shin splints, no matter what shoes I have chosen for myself or someone else has chosen for me based on a scientific selection process.

 

I’m sold on minimalist running, and I believe it is a healthier and happier way to run injury free because of a good amount of research and experience.  But even if these “barefoot” shoes aren’t for you, I encourage you to look into at least changing your form from a heal strike to a forefoot strike.  You will reap the benefits of barefoot running without all the sharp, pointy surprises out there... and I don’t know why it’s always the same spot on the foot, either.

 

Thanks again for your take on Vibrams... Keep running!

 

Paul Cherry

www.runandeatsimply.blogspot.com

Get Your Preschooler to Eat a Vegetable

I know.  There are people out there who will happily tell you that they have no problems getting their preschooler to eat vegetables, there there are those like me.  That's right.  After all the healthy eating, exercising and living I model for my little one, he can, at times, become a little... um... difficult to get to eat his vegetables.  There are many tricks for a parent's sanity, and I welcome reader comments on other suggestions, but here are a few that I've tried that seem to work... at least some of the time.

1.)  Discipline- yes, I know it's not a trick, but sometimes, frankly, it's just about making him eat the peas- even if it takes 3.5 hours... now that I've gotten that part out of the way, here's what you can do the other 364 days in the year ;-)

2.) Deception- no, I don't necessarily mean outright lie to your child, but sometimes a little misinformation is useful.  Yesterday, when I wanted my little one to eat some spaghetti, I had to sort of guide him to believe that the whole wheat pasta was the same as the white pasta he likes... guess what... he finished the plate.  Sometimes, a little "it's yummy!" is enough to get the kid to eat something.  Telling him/her that it's something else helps, so long as eventually you turn it into an object lesson as to why they should give new food... or previously thought of as yucky... might actually taste good.  Even telling him/her that the last time they tried it they loved it occasionally works.

3.) Misdirection- this is when you hide the vegetable in something they really want.  This evening, my son wanted a grilled cheese sandwich, so I made him one with my homemade bread, muenster cheese, and spinach... don't tell him about the spinach, because I hid the spinach and misdirected him to not notice the green in his sandwich.  He finished it without saying a word.  Some parents have hidden various veggies in mashed potatoes by just blending them into the whole mixture.  Other parents will bury the veggie in cheese, etc.  Look, I'm all about being open and honest with your child, but when we all leave la-la land and realize that ultimately our child needs vegetables and there just aren't enough hours in the day to "wait here as long as it takes" for him/her to consume the healthy grub, you make do.  I even knew a parent whose children loved broccoli- of course in my presence there was also a cake, and they were simply dipping the broccoli into the icing... not that I fully recommend this, but the kid ate his broccoli and it gave my kid a little encouragement to eat his, so God bless him!

4.)  Fruit- don't underestimate the nutrients found in fruit and simply counting it as a fruit/vegetable serving.  There's really nothing wrong with this, but it's important that we don't work against ourselves and work to develop too sweet a tooth in their life.  You want them to eat fruits AND vegetables because there are benefits in both that, when balanced, equal a very good diet.

5.)  Find a veggie they will eat- there's always something they will eat.  Tomatoes, broccoli, olives, pickles.  That's what he wants.  Cucumbers are acceptable on occasion, especially if they are dipped in ranch dressing.  He will eat peas and green beans- IF I push, so it's all about patience on my part.  Forget about carrots and celery.  The only issue here is that we need to develop the child's palate, so it's worth it to try and encourage new things.  But if there's something they have eaten and liked in the past, then develop that by pushing a little harder when they decide they "don't like that!"

6.)  Call it something else- broccoli is "little trees" for example

7.)  Make it fun- have a green bean eating race... for every two bites of veggies eaten, let them do something fun for a few minutes, then back to eating.

8.)  Scream until they are crying... wait... that's an example of what NOT to do.

9.)  Decide an activity that you will do with them, but only once they have finished the food

10.)  Juice- please ONLY 100% juice and ONLY on occasion.  I am not a fan, nor am I an advocate of juice, but when pressed, some juices contain vegetables and can be useful to get nutrients into them... but remember, we are not trying to develop a sweet tooth, we are trying to develop a palate that desires and looks for healthy, good foods that aren't unnaturally sweet.  A lot of juices contain a lot of sugar, so avoid sugary drinks and go only after those that are naturally sweet... then, limit the consumption to either a single serving or 1/2 a serving... what would be really fun is to reward your kid for eating his/her vegetables with a homemade fruit/vegetable combination combination juice... it's a win-win!

Please send other suggestions, now I need to get this kid to EAT HIS PEAS!

Runner's Non-Running Workout

Tonight's workout includes a 12 pound exercise ball- mine is sturdy, but you can buy them squishy. For this workout, I recommend you choose a weighted ball at a weight that you can easily throw into the air, they come in many different weights, usually starting at 4 pounds, then going up to 12.  I asked if there were heavier balls, but they guy at the store said you can usually order them, but they're rare to find.  If you can't get a weighted ball, use a basketball until you can get one.

An optional part of the workout, is a pull-up bar- preferably one that can be put up in across a door-frame then quickly removed.  I use a Total Gym, which allows some other workouts, but this is not required as I will be describing moves that you can, but do not have to use the bar to perform.

A good purchase is also a wobble board of some sort- these are the round wooden boards with a rounded ball underneath- it helps develop core balance and mobility exercises.

When you buy all this equipment, people will think you are running a physical therapy office.  Whatever equipment you don't have, just skip the workout.  You can piece together your "physical therapy" office over time... because I've got a lot more suggestions :-)

I developed this routine for myself using many different sources.  It's a great workout for your whole body- specifically your core.  The idea is to move from one set to another without much rest in between.  When you start, make your goal at least 8 reps, but work your way up to 20 reps.  When you can comfortable go through the routine to 20 reps for a few weeks, then start something else.  This one works for me for a while, then I take a break and do something else.

Start by doing a series of dynamic stretches and warming up all your muscles and your heart for 5-10 minutes

1. Pull Ups- the only way to develop pull-up muscles is to try to do pull ups... when I started, I couldn't even do one, but over a long time, I got better- the idea here is to start by trying a pull up, whether you are successful or not.
2. Push Ups- traditional
3. Dips- heals of hands behind your back, legs stretched out in front of you- lift your body up and down using only your arms
4. Inverted Push Ups- hands on the floor, feet are elevated on a chair
5. Off Balance Push Ups with Exercise Ball- place ball under one hand, other hand on the floor, do a push up, then while still holding your body up switch the ball between the two hands, repeat.
6. Floor Toss- Lying on your back on the floor, toss the ball for one set (8-20 reps) with both hands- then toss from one hand to the other for another set
7. Standing Tosses (above shoulders)- Stand with legs shoulder width apart and knees slightly bent- toss ball into the air with both hands for one set- then toss from one hand to the other for another set (make sure your whole body is involved in the motion)
8. Standing Tosses (at chest)- repeat the previous exercise, but the ball starts and ends at chest level
9. Standing Tosses (below waist)- legs apart and in squat position, ball between the legs- toss ball using both hands (I've tried passing it back and forth, but it messes with my wrists too much, so I don't recommend the one-handed tosses)
10. Side Tosses- Stand with legs apart, ball with both hands at left knee.  The idea is that you will be swinging the ball from below your waist to the opposite side of your body above the shoulder.  Your knees will naturally bend and flex.  Repeat on the other side.
11. Burpees with Ball- toss ball in air, catch it, place on the floor, both hands on the ball squat down, kick legs behind you, jump back to squat, stand and repeat toss and whole sequence.
12. Dead Lifts- stand holding ball with both hands in front of you hanging naturally.  Move one leg behind you while bending at the hips to bring ball to the floor, then back up to standing position- repeat on both sides
13. One Legged Squats- kick one leg out in front of you while squatting on the other leg.  Repeat on both legs 
14. Weighted Lunges- hold ball with both hands.  Simultaneously lung forward on one leg while raising the ball above your head.  Repeat on both legs
15. Walking Lunges- hold the ball and take giant lunging steps, walking around the room- same number of reps on both legs, so count 1-1, 2-2, 3-3 for each leg stepping
16. Wall Sit- without a chair, back is flat against the wall, legs are at a 90 degree angle.  Hold the position for a least 1 minute- use a watch or clock... no cheating!
17. One Legged Calf Raises- hold the ball in both hands- lift one leg up and do calf raises on the other.  Repeat on other side
18. Squat Jumps- jump up and down from a squatted position for as long as you can stand it- try to go a minute of consistent bouncing or 100 reps
19. Leg Lifts- lie on the ground, lift legs six inches off the ground- slightly lift them up, down, scissors open, back to start
20. V-Sit- lie on ground, arms above your head, legs straight out- sit up in a V position, then back down
21. Runner Sit- on floor-legs 6 inches off the ground- right arm up at the same time bring left leg in; left arm up/right leg in (lifting your head and torso slightly with each motion)
22. Bicycles- on floor- arms behind head, legs in sitting position above- right leg out at the same time right elbow touches left knee- repeat back and forth
23. Hip Lifts- on floor, legs straight above you- lift from the hips
24. Weighted "Get Ups"- hold ball with both hands, legs straight on the floor- sit up with ball straight over head, left leg in- back down, repeat for both sides
25. Weighted Side Twists- from seated position on the floor, lean back until you feel resistance in the abs- with ball in both hands twist side to side
26. Weighted Crunches- from same seated position toss ball and catch, allow your body to crunch in motion with the ball
27. Jump "Rope"- jump up and down for 2-5 minutes
28. Jumping Jacks- do jumping jacks for 2-5 minutes
29. Skipping- skip around the house for 2-5 minutes
30. Side Jumps- from squatted position jump sideways, switching from side to side around the house for 2-5 minutes.

If that doesn't do it for you, then I don't know what will!

Phidippedes Died Because He Was Weak... er... OR...

He didn't have water stops every 1.5-2.0 miles, and he had just come back from running 140 miles a day or two before, there was no one cheering for him, and the life and death of his republic was on the line.  What really is our lesson from Phidippedes?

I saw a shirt recently that said, "I run half marathons because I'm only half crazy."  Made sense to me. I got the idea.  The half marathon for many is the feat of a lifetime.  So you may be thinking, yeah, but Paul, you run the marathon so you must not care about all the little races...


That is the absolute wrong assumption.  You see, I look at the marathon as being only half crazy.  There are people who do absolutely insane races, like the Badwater Marathon, which starts on the bottom of Death Valley in CA and ends at the top of Mt. Whitney.  Overall, it is an uphill race that spans 136 miles in 106 degree temperatures... at night...  I look at the Comrades Marathon in South Africa (56 miles) which gives you exactly 12 hours to complete it or you do not finish, I look at the Western States 100 mile race.  All these races go way beyond a marathon, and yet, people like you and me run these... why?

Everyone who starts running has a story.

Not too long ago, I mentioned to a colleague that I run to release stress, they said that to release the stress of this job they'd be running for a very long time.  I said, "Why do you think I run marathons?"  Ultimately, I have a lot of reasons why the marathon appealed to me.  A lot was fear.

When I was challenged by a co-worker many years ago to try and train for a marathon, I laughed.  Then I joined him, hey, maybe I can do it!  I half-heatedly trained and failed my first marathon.  I though, well, I never really had a goal to run a marathon, so who really cares.  Turns out, I cared.  You see, up until that point, if I made a commitment to do something, I did it, no matter how hard.  I figured that this challenge would be no different, but after several miles, I realized that I physically and mentally was not prepared to complete such a feat.

Over the years and another failed attempt, I finally did it.  It wasn't easy, but I crossed the finish line, and that's all that mattered.  Since then, I have attempted and completed 4 marathons.  Each time, I improve my finishing time, which is always a thrill for me.  But I still haven't made it to the point that I want to get to.  The point where the marathon is no longer a challenge for me.

You see, every person has a challenge that seems beyond them, something bigger than themselves.  For some, that means walking a mile a day.  For others that means a 5k or 10k running race.  Others look at the marathon, or a trail race with a different distance.  Some people walk, others run.  But really, what does it matter what you do?

If you ever want to get perspective on lifetime accomplishments, scan for race videos of various distances.  Watch as people cross that finish line, many for the first time.  Fast-forward through the first through many finishers and watch the "mid-packers" then watch the "back-packers", then watch the walkers.  Listen to the relief and the elation that comes from every person who finishes their chosen race, no matter what distance.

If you run longer races, listen to the conversations other people have about the long race.  Really listen to their discussions, you will get a perspective that's just a little different than you remember.  People either look up to you or they think your crazy... even if you finish last.

Personally, I look up to those nut-jobs that run ultra-distances.  Their and my challenges are different only in distance, but otherwise they're the same.  The same goes for those who are just starting to run or those who have built themselves up to 5k, 10k, or half-marathons- I understand that  they look at what I do in the same way, but even I know they can do it with proper training and time.

It makes me look at these ultra-distances and start to ask, why not me?  I may still cramp at the 22 mile mark, and I may still need to walk from time to time, but the more I look at it, I start saying, I'll give it a try one day.  One day will come, I just don't know when.

Phidippedes died because he wanted to save his country.  As a result of his crazy, ultra-running two days in a row, he helped save his civilization from complete oblivion and domination from the Persians.  Had he not made this sacrifice, who know what the world would have looked like today.

Phidippedes had nationalism and the future on his mind... what do you have on yours?  What will get you across that finish line?  What will it take to make you do what you know you can, what you must do?  Maybe it's not about saving your country from destruction but yourself or your family or your life.  What will make you start your challenge?  When will you do it?

I constantly examine and redirect my plans and goals after every experience.  I discover new ideas all the time.  My challenge to you in this last week or so of the 40 day challenge is to reach out beyond yourself, just a little further than you think you can go.  Pick a goal, something you don't think you can accomplish, then set a date and make a plan.  What you can do, in God's strength, will amaze you... let go and let God take over.

Enjoy!

Accidental Run and Luna Sandal Review

OK, I'm going to make a hard confession, so don't say anything, just listen.

I went for a run today.

I know, I know I told you and everyone else that I was going to take it easy and not run for at least two weeks, I told everyone that I was going to take a vacation from running, then ease back in.  I had even mapped out a plan- two miles a day for 3 days (S, T, Th) and X-train (M, W, Sa), then slowly get back to 4, 5 and 6 days a week and increase mileage as I could.  That was my stated plan.

But when I got home from work today no one was home.  My conscience wasn't home, it had gone out with my common sense.  There were these new barefoot running sandals (Luna Sandals) and there was a little time...  I decided that I would go for a walk, but as I started putting on running clothes and strapping on my sandals, I stretched and then something else took over- the inner beast of the run.

I stepped outside and onto the front walk and walked to the street.  I stood and looked up the road and then I started running.  Just 3 miles... really nothing more than a high impact walk... at a 9ish minute mile.

Well, at least I got a chance to try out the new sandals and let me tell you.  They are pretty awesome!  It takes some getting used to and you shouldn't run in these until you've built up foot strength.  If you love the Vibram Five Fingers, there are a few differences.  First, the sole of the sandal is a little thicker and protects your feet from the sharp rocks, etc a little more than the VFFs.  However, since the VFFs hug your feet, especially with the strap, there is some arch support that is inherent... but with the sandals, there is absolutely no arch support.  It's like walking or running barefoot on a rubber floor that has concrete underneath, if that makes sense.

I thought that the leather strap between my toes would bother me or chafe, but the strap was a non-issue.  Also, I noticed that my toes are much more spread out and more able to move freely than in the Vibrams.  I thought that I would have trouble with rocks and dirt getting under my feet, but any bits of pebbles, etc just flew right out without ever causing a problem.  My feet have definitely gotten more of a workout as have my lower calf muscles than with the VFFs.  And I did have more of a rubbing against the rubber with my forefoot.

I will add that the model of Luna sandals I bought is the original model.  There have been modifications.  For one, they have added an elastic strap to use instead of the leather strap that requires you to wrap it and tie a knot- this is an option with any sandal for a little extra.  They have also added a layer of soft leather that is attached to the foot-bed for a more comfortable feel on the bottoms of the feet.  There are many more types and styles of tread that you can order for the sole.  Finally, they sell a sandal making kit that you can order for a cheaper price, in which they will mail you the materials, and you can make your own sandals which they teach you how to do with a video on their website.

I am a fan of these sandals and look forward to this period of experimentation.  But really, I should be resting and recovering.  Knowing me, though, I'll probably sneak a few miles in here and there just for fun.  Yeah, this from the kid that barely walked the mile in gym class.