The Bare{foot} Essentials
August 29th, 2010
Today was a recovery day!
A physical + mental recovery from my taxing 11 miles yesterday meant one thing:
FiveFingers run!
I only went a mile before I realized that it was just too darn hot, but that’s ok. It felt good just to be out there and run the way nature intended.
And I bought myself a new running outfit. Sometimes new clothes are perfect for PMS. Am I right, ladies?
Oh, I also recovered by stuffing my face with all the junk food I could find. And if I couldn’t find it, I baked it. 
Those are Kodiak Cakes’ Oatmeal Dark Chocolate cookies. Ah-mazing. Dave and I are mildly obsessed with all things Kodiak Cakes, and this finished off the last of our stock, so I have to order more, pronto!
It’s just one of those days. I’m really ok with it. My hormones are raging and after my run yesterday I wasn’t very hungry, so I’m making up all those calories now.
I also declared it a reading day.
Yea, I’m still not finished with Barefoot Running, but I’m getting there. It’s so full of great tips that I can’t just blow through it. But I’m trying to finish it! And I’m sharing what I can as I remember (…I tend to be rather absent minded, forgive me).
Barefoot Bit: The Runs
This is exciting friends. My “barefoot” runs have official evolved from “filler” runs to my normal runs. Anything less than 4 miles has been run in my Vibrams. This is huge! This week I put them on to run with my speedy friend Ashley. I think it was a combination of the cooler weather and the minimal footwear, but I felt GREAT. I was light and relatively speedy too. And so unless my body warns me otherwise, I’ll be running most of my mid-week runs in them.
This brings me to another point. Again, unless my body warns me otherwise, I’ll be running the Great Race in them too! This gives me one month to add another 2 miles. I definitely don’t want to overdo it, but I think I’ll be fine in my FiveFingers.
I’m also fine with wearing my sneakers if I have to, so I’m in a good place. There’s not really any room for disappointment based on what is on my feet.
Barefoot Bit: Nutrition
This isn’t really any different than running shod, but it’s essential. However, I have noticed that my legs have bulked up since they are no longer as dependent on shoes as they used to be. When you start running barefoot, your muscles get a work out that they never would have dreamed possible! I think that makes proper nutrition even more important, because there’s less room for error. If your muscles aren’t up for the challenge, your feet will suffer!
I mentioned yesterday about my pre-run-fuel-fail and today I’m not really doing any better, and so of course the chapter I read today was all about nutrition. I guess I read it when I needed it most!!
I do not think that everyone should by any means subscribe to the same diet, or even a diet at all. I’m all about intuitive eating (except for today, of course), but with that I think that guidelines can be so helpful. The rules themselves aren’t bad, it’s the all or nothing mentality that usually accompanies them that is unhealthy. So when I read through “Michael’s 11 Fuel Rules For Barefoot Running” I mentally checked myself to see where I was at. Did I need to improve anything? Was I practicing similar “rules”?
**In Barefoot Running by Michael Sandler, you’ll find these rules on pages 158-160.**
1. Go Organic: I could get better that this. Organic is hard to find around here, and I don’t have the time or money to be driving into Whole Foods (about 1/2 hour away) every week to buy my produce. However, there are some things that I have to buy organic. Like Strawberries. You can thank Ashley for that one.
2. Free Range Omega-3 Eggs: Bingo! Ain’t no problem here. Go research what happens to caged chickens and how farmers medicate them. Then tell me if you want to be eating those eggs. Probably not. I buy Egglands’ Best Organic Cage Free Omega-3 eggs. They are pricey, but worth it!
3. Wild Caught vs. Farm-Raised Fish: Ok, well I don’t eat fish, so I’ll just move on past this one…
4. Microwave Freedom: I’m not really too tied to the microwave. I use it mainly for the timer and sometimes to make a quick bowl of oats. Apparently the radiation is bad for our health and creates free radicals in our food. I should do more research.
5. Just Say No to Fast Food: This is an easy one. Fast food makes me vomit, although there are some things I eat and don’t really consider them as “fast food” as McDonald’s or Burger King…Moe’s, Chipotle, and Subway. I maybe visit one once every couple weeks or so.
6. No Sports Bars or Sports Drink: I mix Gatorade and water during my long runs or on especially hot runs. Once there’s a coconut water vendor near me, I’ll switch. As for now, it’s the best option I have.
7. Corn Syrup Alternatives: I don’t buy things with HFCS except for one thing: Heinz ketchup. I’m a Yinzer, don’t judge me.
8. Gluten Free: Guilty! I used to be Gluten-Free, and there have been times when I wasn’t GF but I was still much better at it than I am now. Gluten is tasty, but it makes me tired and can also make my skin break out! However, I do keep away from carbo-loading on pasta. I prefer potatoes, actually! Gluten, like refined sugar, is tricky because the more you eat it, the more you crave it. It’s definitely something I need to do better at moderating.
9. Colors of the Rainbow: Different colors mean different vitamins and nutrients. The more varied the colors, the more nutrients we are consuming. I’m pretty good at this. I get bored with foods quickly, so I change up my meals pretty regularly and they are all very colorful!
10. Everything in Moderation: I’d say I’m ok with this. I might have a day when I’ve eaten too many cookies, but that’s rare. I cannot think of one food that I always eat or one food that I frequently eat too much of. Maybe peanut butter…
11. Eat What You Crave: Ding! Ding! Ding! I’ve got this down! If I crave something, I eat it. Whether it be ice cream, avocadoes, cantaloupe, or chocolate. I listen to my body when it speaks to me. If I deny it what it’s craving, the craving becomes too intense and I end up overdoing it on other foods while trying to hush the craving. Your body usually needs something in the food it’s craving.
Well, with that I’m off to eat some more 
What are some foods that you find are vital for your lifestyle?
Me? I’m a Chia seeds kind of girl. The fuel of the Tarahumara! And yes, I also pretend I’m running the Copper Canyon Ultra Marathon on my long runs.
And chick peas…I don’t know where I’d be without chick peas!
AND ALL THINGS MEXICAN!
Ok, I’m done.
Ok, no I’m not. I love frozen yogurt.
More on Barefoot Running from Abby Normally:
The Bare{foot} Essentials I
The Bare{foot} Essentials II
The Bare{foot} Essentials III
The Bare{foot} Essentials IV
The Bare{foot} Essentials V
The Bare{foot} Essentials VI
The Bare{foot} Essentials VII
The Bare{foot} Essentials VIII
The Bare{foot} Essentials IX
Categories: Uncategorized
Your shorts are SO cute! I’m so jealous. And I”m super jealous that you get to do all your runs in your Vibrams! I’m only up to 2 miles so far.
And I totally agree about the muscle thing – I’ve never had defined calves and now I swear already I can see definition in them since running in the Vibrams!
You’ll get there soon! Just be patient!! It was worth the slow transition!
gluten free is the way to be! Woohoo!! and as far as the coconut water vendor goes, you may be onto something. Brilliant idea!
Tempo shorts FTW!!
Girl, you know ONE little thing can screw up my run ENTIRELY. My best run to date was in the evening after a heaping helping of manicotti and two cups of coffee throughout the day. Now that I live in the land of sweating 24/7 especially AFTER 9 a.m. I must run very early and unfortunately, pasta does not make for a good breakfast.
hahaahah one thing seems to always screw up my run! But I’m a slow learner!
In Chicago, my grocery stores sell Heinz ketchup WITHOUT high fructose corn syrup.. hopefully your store will carry it soon!
AHHH NO WAY!!!!!! You would think Pittsburgh would already have it! I will have to keep an eye out!
the rules for barefoot running are good ones. my wife and i recently started eating vegetarian & buying organic produce / dairy. the one sticking point has been eggs – most of what i’m reading tells me that unless we’re buying eggs from a farm directly, we can’t trust packaging alone to determine what eggs are truly “free-range” and “cage-free” due to factory farming’s ability to not only dictate policy, but then skirt it using semantics and lax regulations. dunno. thankfully, we’ve got friends who buy eggs from a local farm and buy for us now.
isn’t it a shame that we even doubt what the agency that is supposed to be watching out for us says?
It is a shame.. I guess I’m just trusting. But Eggland’s best has a pretty good reputation, so I’m not too worried!
Love the new outfit! My food essentials are cheese, bananas and greens. I love my greens and sometimes when I’m eating them, I imagine that they are going down into my arms like pop-eye the sailor
ding, ding! 
Hahah POPEYE! Agreed with all of your foods!!!
Love Michael Sandler’s book! He gave a clinic here and I bought the book afterwards. He really knows his stuff and will be a great pioneer in bringing the “correct” way to barefoot run to the masses.
Keep it up!
Thanks! He came to Pittsburgh and spoke and I totally missed it. I had no idea at all!
Love the info on barefoot running – something I’ve been internally debating and can always appreciate more information.
I love new running clothes – makes me so happy!
I think that it’s something you should try. Buy a pair of water shoes and start with them. They are cheap and similar to VFF. But I think that as long as you’re careful wit hthe transition, barefoot and minimalistic running is ok for everyone!
I really hope you can do the race in your Five Fingers! I think you’ll be able to build up to two more miles! That will be one heck of an awesome race report to read!
Mmmm….. frozen yogurt. And avocado. And broccoli. Those are some of my favorites.
Your outfit is cute! And I’m impressed you can run so much in your VFFs! You’re doing great. I still haven’t dared to venture beyond 1 mile. I need to make a more comprehensive schedule about when I’ll use my VFF’s, kind of like you did! I can’t wait to hear how you feel in a race wearing them!
Feel free to use my schedule if you want!!
And yes..avocado.. LOVE THEM.
Those food tips are really good. Thanks for sharing!!
Congrats on your running progress! Would Clif Bars be considered a sports bar?
Yea, he mentioned Clif bars as a sports bar… BUT he said that they are made with Brown Rice syrup, so they have a lower glycemic index. This means that they aren’ t burned as quickly, so they provide a much better fuel for runners than other kinds of sports bars. Most if not all Clif products are made with brown rice syrup.
My sister just got me a three-pack of Kodiak products for my birthday–oatmeal/dark chocolate cookies, the brownies, and the pancake mix. I’ve made the cookies and pancakes so far and am super impressed! I can’t believe you can end up with pancakes that great just by adding water to a mix from a box. They’re really a gem!
Can’t wait to try the brownies too…have you made those before?
Yes! The brownies are also amazing. The syrups are phenomenal too! I recommend them!
I love love love chia seeds, it was one of my best finds since entering the health and fitness blogosphere :O)
As for your HFCS filled ketchup, heinz now makes an organic version of their ketchup that tastes exactly the same!! It’s made with sugar (probably super processed) but I swear you can’t tell the difference, and I’d rather eat sugar than HFCS. Plus its in the regular grocery store for not very much more than the regular stuff, score!
My go to foods are chia overnight protein oats (hello breakfast in 5 minutes! just add PB!) and beans of all varieties to put in every food imaginable :O) I suppose I would also be lost without my protein powder, and coconut milk ice cream, yum!
I am so excited to find this Heinz!!!
And your go to foods sound good…and similar to mine
Probably why they sound good!! 
Yes, I go organic as much as possible. Lots of fruit and vegetables. My hubby doesn’t seem to be noticing, but I’ve been buying less red meat, and more fish and chicken!
I drink Aquahydrate after my runs. And I also drink coconut juice by O.N.E. which I can buy at Trader Joe’s. I do 98% of my shopping at Trader Joe’s.
Yes, I hate HFCS. it’s in everything, so I have to read the labels. But if you buy fresh, then it makes shopping easier.
Good stuff!