I remember the day I got in to mine: I was about 9miles in to a run with my KSOs when we ran off course and up to my running partner’s pad. Jimmy gave me his Bikila’s to try on because my feet were getting really hot (going raw and beginning to blister). I immediately felt lighter on my feet and there was more bounce to my step. I needed it because I was ill-prepared and unconditioned for the 11mi back home. FUNNY SIDE NOTE: I fell stricken with cramps 3 times on my way back home sending Jimmy ahead of me so I wouldn’t drag him down with me. On the final collapse, I had to lie out for about five minutes before a lady out running along the trail offered to phone for help. There my arrogance refused the help and I walked a slow zombie walk back home for the final mile. I WAS WALKING LIKE A DEPRIVED ZOMBIE! Biting off more than you can chew in long-distance running bears tremendous consequence!

 A good century of miles later, I run and wonder how I can ever run without these. I ran my “Hottest Half” half-marathon in them and they served me as best footwear could. I feel as though it kept me light in my last kick to the finish where I sprinted a one-on-one race with a man who caught me dragging because I failed to pace myself. After the race and days later…no joint pain. I only had one blister that was at the middle of my forefoot. I had plenty of muscular soreness which is how I like it. I want to know that I expended my muscles and not my bones at the joints. 10 years ago, I’d finish playing football and basketball with joint pain. Don’t we always wish we knew then what we know now? Although I don’t usually play football and basketball in these shoes (I have on a few occasions), the effects of my run training in these Bikilas have translated to running more effectively in the sports. So even though I may compete in the appropriate sporting footwear, I don’t have the joint pain I had back in high school and early college years.

Comparing my transition from the KSO to Bikila, I prefer the latter because I feel that I have a greater margin of error with respects to my running mechanics (which wasn’t ideal to begin with). They are designed specific to running after all! Today my Bikila’s show sign of plenty wear and it is time to move on. But I love this color scheme which was apparently a release for men in Europe as it was not released for the U.S. market.

These shoes serve their purpose and they serve it very well. The blister issue isn’t something that merits much to ask of its design, as many runners in the same distance running situations will still develop blisters even running in traditional shoes. Injini performance no-show socks have taken away all my blister problems!

Cover of BORN TO RUN

run [ruhn] 

It was my very good friend and running partner and coach, JIMMY HART, that twisted my arm to read this book when I was going through a very rough patch in my ongoing battle with depression a few years ago. He framed the read and tricked me in to reading it as a self-improvement read knowing that at the time, I was a hog for all things that I felt could aid me in my quest to get a firm hold over my life and become better.

It was a very delightful treat because rather than point out my deficiencies and areas that needed in improvement in my life (as most self-help books tend to do)…the book treated me with a pure and simple narrative. The book taught me a valuable lesson: I WAS BORN TO RUN.

We live in our moments. The moments we choose to focus our lives in. So it’s easy for me to get lost in the life of materialism where I quickly grow malcontent because there’s always so much more to want. It’s almost unbelievable for me to learn of places in this world today where some of the people’s greatest joys come free. To know that there are people who hold to ancient traditions of epic nonstop runs for just pure sport. They run not for endorsements and mass celebrity, but just for pure competition and satisfaction.

Right now, I live in a world of efficiency and productivity. Namely, produce more money and more material in a more timely manner. This world appreciates convenience and leisure.

It takes a reflective time like now for me to realize how physically I can get exhausted although I hadn’t done anything to exert myself physically. A couple truths come to mind: Where focus goes energy flows. Where the mind goes the body follows. A body at rest remains at rest.

A body in motion remains in motion. Motion represents life. Placing one foot in front of the other has huge implications in creating balance. Running is after all an act that it is a perpetual balancing act. So if you feel as I have felt as of late…that your life is out of balance… RUN.

run [ruhn]

In this respect, I’d like to argue that not only are we born to run but if both feet are constantly off the ground…then how beautiful it is that we are born to fly.

Months ago, I had plenty of spare time. In my service as a personal trainer, the impact of the economy had adverse impacts to my business as it related to my business with 1-on-1 personal training clients.

So: I had a handful of clients and plenty of what may have been treated as DISPOSABLE but what proves to be INVALUABLE TIME. I had plenty of stress free hours that made prioritizing my running and strength training workouts easy.

Time has certainly become much more precious in my eyes because as of late I have had the challenges of juggling a schedule that involves running a deli through normal business hours then serving my personal training clients and pursuing my Thespian ambitions by rehearsing through the night-time hours.

Although, I do not view exercise for better health and wellness as a chore… it has quickly become that. “When can I fit in a workout?” “I’m so tired now, I don’t feel like working out.” It’s easy to neglect it when looking in the mirror there isn’t a glaring need for it (I am fortunate that my schedule is physically active). It’s easy to neglect if your body isn’t asked of higher performance (I haven’t been out with my weekend warriors competing in various sports).

Given that it’s been a month now since I have had fruitful exercise, quickly I can feel a relapse of my “condition.” Rather than cause undue stress to myself by focusing on the medical labels of “bipolar or manic depression,” I prefer to view my condition with more manageable terminology. That is to say: “I am feeling insignificant.” Clearly this has nothing to do with vanity because the month has not caused me any weight gain or further displeasure with my mirror reflection.

I am feeling insignificant because my internal chemistry is off because my physical body yearns for challenging activity.

I met with one of my personal training clients today who I’ve had the past week off with. She expressed that she had not done well. Unmanageable stress has caused her to eat to ease her burdens…which we both know snowballs in to more burden and stress. I asked her how can we channel some of the stress in to more productive and empowering avenues. I asked her what does she enjoy that helps her unwind.

TV… I am guilty as well. Most TV only serves to put your stress on hold. Provides reprieve but not solution. I forget about my stress but I don’t relieve any because the same stresses awaits for me tomorrow. IF WE HAVE TIME FOR TV…THEN THERE IS PLENTY OF TIME TO BE MADE FOR BETTER SERVING YOUR HAPPINESS!

The FAVORABLE STATS!

See the facts. With skim milk you get 17g protein and 8g fiber (5 of which is HEART HEALTHY soluble fiber) with only 270calories. I had this as my “dessert” tonight!

Enjoy.

My New Favorite Cereal

Former cPrime Video Media

I agree that there is a tremendous variance on the results of the tests performed with these types of products. It makes sense why cprime has changed their media and opted to remove the videos demonstrating the flexibility, strength, and balance gains from wearing this product. Anybody can act out desired results. When performing the tests, there are variables which often aren’t controlled to be constant before and after: body positioning, angles/directions of force in resistance, amount of force/resistance.

If somebody is eager to make a buck, what’s to stop them from biasing their tests? I had an unbiased third party administer its effects on me and I turned around and tested the third party. That’s where I was impressed.  Even so, this was clearly an issue of: “Individual results may vary.” Especially as it pertained to matters of flexibility.

Fashion Friendly

For me, I find the band to be valuable because I sleep better with it on. I frequent vivid and fantastical dreams which leads me to believe that I am getting good REM (Rapid Eye Movement) sleep. I have also noticed that distance runs without the band are more laborious and difficult. It feels like something is wrong and broken compared to the runs with the band on. For more intense fast-twitch demands, I feel like I don’t need as much warm-up to ready myself… like I’m 15 years younger: back when I didn’t need to warm up and only did if coaches made me.

Taking in to consideration the NEO model c-prime bands are $100 plus s/h and taxes coming to $118.41, the price is past my value limit. The taxes and shipping costs puts it over value. My value in this is in its performance and sleep usages so fashion is worthless to me. The BURN model of c-prime products is very promising… so much that I will order one. Given that after all the charges its total is $69.70, its better value-priced and MORE usable. The NEO model being that it uses a magnetized clasp, will fall off if doing rigorous activity (any sprint activity where your arms move forcefully). The BURN model appears to compare to that of the Live Strong bracelets of which fit such that they can’t slip off.

Try for yourself by ordering through my distributor here

you make your appointment and schedule off an hour for yourself
only to go in (even ahead of time) to wait 15mins
before 15mins of assessments are performed by a nurse
then wait another 5-10mins
to have the doctor come in with 5-10mins of instruction/prescription?

But let’s put it in to perspective, they’ve got 6-figures worth of invested dollars to do what they do. Most of them intend on securing a return on their investment in a timely manner. So when it comes to measurable aspects of your health using BMI is easiest. Have a patient stand on a scale and measure their height. Put those two numbers in to the computer and in under a minute we’re done! Here’s the way to do calculate it without the computer: According to BMI, because I am 5’8″ and 200lbs, I am obese. This is a screenshot of what a Google image search of “obese” pulls up:

Few medical practices however have realized that body composition (body fat percentage) is a more accurate measurable of our state of health. Using a system that only compares total weight against height assumes that more weight equates to more fat. Considering that a pound of fat occupies approximately 18% more space than a pound of muscle does, and the difference in metabolic activity where: at rest, a pound of fat burns about 2 calories a day whereas a pound of muscle burns up to 15 calories a day…clearly one pound “weighs more heavily” than the other!

In dealing with body composition calculations, there are a number of methods and what could be an incredible variance of results (another reason why the medical industry sticks to BMI). To keep it simple the most feasible methods to use are bioelectrical impedance and skinfold tests (because these are the most cost effective). My recommendation is get a trainer to pinch the folds for you (most will happily do it for free for the opportunity to train you!). Most are adequately experienced with the caliper use and there aren’t as much variables that will interfere with your results as there are with the bioelectrical impedance tools.

Once we get these numbers we come to another issue. There isn’t a “standard” chart! Here are a few I’ve found:
 What it boils down to is figuring out what’s important. What do you want to be able to do with your body? What used to be most important for me was achieving a single digit body fat percentage without regard to weight. Typically for men less than 10% body fat percentages equates to the toned and well-defined muscles look. I now do care for my weight for two endurance-based reasons.
1: For my running goals, distance running with too much weight increases the shock on my feet and muscle is metabolically taxing. I can foresee me needing more water to flush out metabolic waste and more energy intake to sustain. I can foresee me maybe not feeling like water or some sort of calories and that could costs me my finish if my energy reserves deplete faster due to higher levels of muscle mass.
2: I went indoor rock climbing and was humbled because I was unable to complete certain climbing paths that I personally felt were achievable. Considering much of my inability was due to hand/finger grip strength, I can’t anticipate training for stronger fingers, hands and forearms can make the difference considering those muscles just don’t get big enough. And I just don’t think that training them will create enough neuromuscular connections/functions to put me over the hump.

I do however think that I will be happy with my performances in both arenas by losing 20lbs of fat. At current, I predict I am at somewhere near 17% fat (34lbs of fat). That 34lbs of fat is essentially dead weight! 14lbs of fat against 180lbs gets me close to 8% fat. Which should leave me enough fat to thrive…

To call these minimal shoes is almost too much considering that TSA at DFW AIRPORT didn’t ask me to take them off when crossing the security checkpoint! An average person will classify these as socks. They slip on and off just as simply as socks do too.

When I transitioned from the Vibram KSO to these, I felt a whole new world of sensations just as I did going from the Nike Free 3.0 to the Vibram KSO. And in running completely barefoot, I felt yet another world of difference. To date, these “shoes” are truly the closest to barefoot sensations when running.

Without trying to write as a transcript to my video blog,
Pros:

• They are incredibly comfortable for someone who would like to venture in to the barefoot world only reluctant to because of being influenced by watching too much Monsters Inside Me
• Very convenient to carry around. For those that work in a monkey suit and have to take a change of clothes and shoes, these are perfect to transport because you might be able to roll them up and placed them in the gym short’s pockets (if there are pockets).
• They are so close to the ground that they further serve to strengthen the feet. Serve me perfectly in the gym environment especially when doing leg workouts. Some exercises I’ve worked with my clients calls for a sliding of the feet and the soles of this shoe encourages a controlled glide over certain surfaces (carpet and tile) in the gym.
• COST …$35 (it’s the shipping costs that eats into it’s incredible value)

Cons:

• The design of the inseam of the sole encourages more rubbing and has a tendency to develop blisters along those edges (Specifically for my long runs which are over 3mi)
• The tendency of stitching to wear out. (More encouraged if used specifically for running)

So all things considered, I think it’s a phenomenal shoe. It’s encouraged improvements to my running form (as addressed in the video). It’s just as convenient and comfortable as sandals and can very well be the healthier alternative. Suits perfectly for walking wear as well as with beach wear. It’s not my go-to distance running shoe only because my running mechanics can’t escape those blister formations…and I don’t love running enough to accept blisters as a “nature of the beast.”

If you begin to harbor resentment and ill-will against any person, stop to consider the Christian teaching of “Let he who is without sin cast the first stone.” (John 8:7) Will your life run any sweeter because this person has not lived up to your standards? Before judging the person, stop to try and understand the person. Standards differ from person to person. If you can understand the person, then their standards will make sense to you. I doubt any human relationship can be truly symbiotic unless you either share certain standards or at least understand each other’s. If you’re dealing with a parasitic relationship, move forward while protecting yourself from further harm.

Some people have developed addictions towards finding and pointing out faults; that was me. It took me a long time to realize that I was never made better from pointing out the faults of others. Ultimately in trying to cover up for my own unhappiness, I tried to make myself happier in realizing how much worse somebody else was.

I realize that focusing on the positives of myself AND OTHERS fuels my betterment. We’re all human and we’re all fit to be loved… but I’m beginning to think being fit to love someone else is the harder part…

Trying them on for the first time introduced me to a whole new world of sensations. Getting my feet in was no easy task. My feet had previously adapted to the point where my pinky toe warped in (with its relaxed state in supination so that the toe nail doesn’t point upwards as much as it points out laterally). My big toe sat at rest in towards the second toe. Imagine how your toes would position bunched in by traditional socks and then some traditional tightly-laced shoes. That’s how my feet sat at rest bare. Getting in to the shoes took close to 30minutes because I had to pry in one toe at a time. It’s important to note that at the time my shoe salesman didn’t know to instruct me that I needed a snug fit (better for long distance running) whereas I purchased the classic fit where there’s a gap at the big toe (served fine to train and walk in).

Being so low and close to the ground was quite a shock and my feet could now differentiate the surfaces I walked across. My feet felt stimulated. There was instructions in the box to gradually increase how much time to spend in them, and I ignored it by wearing them for a full work day and workout at the gym the day after I bought them. My calves and shin muscles were sore for days. Clearly these shoes were entirely different than the Nike Free 3.0. In hindsight, the Nike Free 3.0 was nothing like being barefoot.

In time, these became the most comfortable shoes I had and my preference was to wear these around for all purposes. Steadily I gained more control and mobility over my toes (monkey toes!). Before I didn’t have much ability to control the big toe independently from the other digits whereas now it’s much improved. When Jimmy challenged me that it’s good to run in the shoes as well, I even put some miles in them on the treadmill (I didn’t enjoy running at the time). I do not encourage this, but there were a few times were I was forced to play basketball in these shoes! (Jimmy comment if you remember!) By that time I had grown arrogant of my lower leg and feet strength and couldn’t pass up the opportunity to play with my testosterone-driven coworkers. I ran full-court at my normal basketball speeds, jumping up for rebounds and worked my cross-overs for drives in to the lanes all like normal. THANKFULLY, I sustained no injury. My lower leg and feet soreness however lasted what may have been a week and a half and it was intense. What’s important to note is that throughout my high school years and my college years, I was prone to nasty ankle sprains when playing basketball. Many a time I had my ankles swell to the size of baseballs.  Here instead of nasty joint pain, I had extreme muscle soreness.

Years later, I began to pursue the raw sport of running. There wasn’t a choice for me but to run minimal. Due to my mistake in shoe sizing and my poor running mechanics, my feet had a propensity to nasty blisters. In defense to this though, I did not use any lube on my feet or wear injini socks with the shoes. Furthermore people in normal shoes develop nasty blisters as well. I couldn’t keep running in this shoes in particular because the blisters were forming where the mesh meets the lateral aspect of the rubber over the pinky toe. Blisters on the edge of my toe and along my forefoot, I considered normal.

I then found greater success with the Bikila model. What’s encouraging is that these style of shoes are now more socially accepted. Evidently they are trending in the fitness circle.

This was my first pair of shoes moving towards the minimal.

This video demonstrates the shoe’s “free” moving ability which enables your feet to access all the natural movements your feet were designed to go through. 

These shoes served me to begin to strengthen my lower leg muscles. My single leg training benefited greatly with these shoes as opposed to the Adidas Bounce I was wearing at the time. I was able to build the strength and ability of my lower leg muscles to the point where I could perform squats balanced on top of a standard exercise fitness ball (upwards of 75cm). I cannot engage enough of the muscles within my feet or down the interior aspects of my legs with shoes that aren’t as “free”-ing to pull that exercise off.

I feel as though my ankle began to gain more mobility and strength. That was evident because I had difficulty with pain in my ankle when I used to jump rope in my former Adidas Bounce shoes, whereas my ankle strength had improved and appreciated jump rope training in this pair of Nike Free shoes.

I don’t that this shoe is a good tool to strengthen the intrinsic muscles of the feet (muscles that attach at bones contained within the foot itself). It is however a great place to start as it begins to involve more of the extrinsic muscles of the feet (muscles that cross from the foot to the bones above the ankle).

In the past few months when I have tried to work in runs with these Nike Free 3.0 v1 as part of my recovery runs, I develop pain in my knees. It becomes demoralizing and I find it extremely difficult to run anymore than 3mi. It may be due to my less than ideal running mechanics (something more minimal shoes automatically corrects for me). I even develop soreness in my knees the days after, whereas my soreness develops more in my calves and feet when I run in something more minimal (those shoes will follow in later posts).

It seems as though Nike had discontinued the 3.0 line for a little while bringing them back with the v2. I do not care to purchase the second version because the consensus opinion, throughout my scavenging the net, appears that runners like the original model better. It seems as though the 2nd version came back with more support. For my feet to grow stronger, it is my opinion that I need to wane down the support. That being said, Nike did originally develop their Free line of shoes with that waning down in mind. 7.0 to 5.0 to 3.0.

My guess is too many people overestimated the health of their feet and leg strength and jumped in to the 3.0 model…causing many instances of injury and therefore Nike made adjustments to tailor to the masses. Their commercials did show a lot of athletic action and so people probably felt they can go straight to running and jumping without learning to walk first!
If you’ve been using shoes with traditional shoes with arch supports and elevated heels and such, remember that your feet and lower legs do need a chance to get acclimated to its change in environment. Imagine having worn a cast on your lower leg, you wouldn’t run your first day out of them. Because you know you need to give those muscles an opportunity to strengthen up from all the loss of strength (atrophy). Consider taking it slow to begin with and think of it as a means of training your feet.