Recently in Sports Category

 

August 30, 2010

Last time I reported on my experience running with VFFs things were going pretty well. I wrote:
Bottom Line

I suspect I'd be able to run much longer in VFFs (and I'll try a 10 this weekend), but given how much trouble I had when I ran on grave [gravel --EKR] of the wrong size, I'm not sure I would want to do something like an ultra, where I couldn't turn around and didn't know that the surface would be good. In view of that, I'll probably start mixing it up more to make sure I still can run in shoes if I want to.

Since then, things have taken a turn for the worse. About 10 weeks ago I felt like my overall fitness was good enough to start introducing intervals back into my training plan. I started out relatively easy with 1/2 mile repeats and thing were going well. In keeping with my "mixed footwear" strategy I was trying to run something like:

DayWorkoutSurface Footwear
TuesdayIntervalsAsphaltInov-8 295s
Wednesday Easy 3-5AsphaltVFFs
FridayModerate 5-7 TrailsVFFs
SundayEasy (8+)TrailsInov-8 295s

This was going OK and then after one interval workout (note: regular shoes) I noticed pain in my right foot at the first metatarsal-phalanges joint (where the big toe intersects the foot) and spreading across the metatarsals towards the little toe. wearing regular shoes. I'd noticed some pain like this before right when I first started running in VFFS, but it went away. Figuring it would go away again and not wanting to interrupt my workout plan I tried my Wednesday run as planned, but only got about 1/2 mile before I had to turn around and walk back; every impact hurt.

At this point I knew I had an injury but not how bad it was. I limped around for a day or two but then it seemed to get better so I waited a week and then tried a two mile run which had a little bit of discomfort but was mostly OK. I decided to try my ordinary Friday run (you've probably heard endurance athletes are stupid) but with Inov-8s instead of VFFs so I got some shock absorption. Bad idea. About 2 miles in I was in bad enough pain that I couldn't run at all (thanks to Kyle Welch for convincing me that running in intense pain was bad) and had to walk the two miles back. I spent the next 3-4 days barely able to run at all. Since then, I haven't been brave enough to run more than 2-3 miles at a stretch and even after doing that, I have discomfort or not pain. Visits to doctors produced some nonspecific diagnoses—possibly sesamoiditis, possibly tendonitis—and the all-purpose referral to PT, the go-to-plan for hard-to-diagnose joint-related injuries. We'll see if that helps.

It's obviously tempting to attribute this to the VFFs. The evidence for that view is that you tend to push off a lot harder with your toes, that it's a new injury occurring after a change in training regime, that I was experiencing pain there even before the acute injury, and that walking around the house barefoot seems to hurt more than wearing shoes.. The evidence against that view is that the actual acute injury happened after running in regular shoes and that it happened after a substantial change/ramp-up in training load, which is often a cause of injuries. I don't have an answer here and it's clear that—since we don't even really know what the problem is—the doctors don't know either. Once I'm able to run again in regular shoes I'll reassess whether I want to try minimal footwear again. For now, I'm supposed to stop running and wearing stiff-soled shoes all the time, so the question is kind of moot.

 

May 29, 2010

Ever since I got my VFFs, people have been asking me whether I ran in them and I'd always give the same answer: I haven't been brave enough. After I ran into Phil Stark, though, who does ultras in his huaraches, I figured I'd give it a try.

Rather than slowly transition, I decided to just switch over to Vibrams completely (this was Phil's advice and I had injured my shoulder, so couldn't do too much mileage anyway). That was about 6 weeks ago and I'm now at the point where I can comfortably go up to 7-8 miles, either on trails or road, and I feel like I have a long enough baseline to report back.

The Transition
It wasn't that hard for me to transition. I started with really short, with a mile or so, and then worked my way up over the course of a month or so. If you're a foot striker you need to completely alter your stride so you land either mid or forefoot (this is pretty much the point of going barefoot). I started out mostly on asphalt, which you would think would be pretty hard without any cushioning, but it really forces you to concentrate on your stride: one or two (incredibly unpleasant) heel landings on asphalt with no cushioning teaches you real fast to adjust your stride. Anyway, once your stride adjusts and you learn to land softly, I at least didn't find that there was much trauma to my foot. At around week 3 or 4, I started to get some pain in the metatarsals of my right foot, but that mostly went away after a few more weeks.

Instead of the foot, the primary adjustment was in the calf. Because you land on the forefoot, and seem to push off more by extending your foot, it seems like you put a lot more stress on your gastrocnemius. For the first month or so my calf and achilles tendon would be sore after each run, and at least once I had my right calf completely lock up and I was limping for a few days. This has mostly gone away by now, however, and I feel pretty comfortable up to reasonable distances.

Surface and Terrain
I've now run in VFFs on a whole bunch of different surfaces. Dirt trails are the best, then grass, then asphalt, and then gravel. Basically this is an issue of cushioning: with VFFs you're much more sensitive to how hard the surface is and grass and dirt are just nicely comfortable and springy. (Note: I prefer dirt even with a real shoe). Asphalt gives you a harder landing and so is less comfortable, but basically fine as long as you are actually landing OK. The problem with gravel is that as the size of the rocks starts to get bigger you start to have to really watch your landing: coming down hard on a sharp rock the size of a golf ball can be quite painful.

Climbing hills is good: you would naturally tend to land on the ball of your foot anyway, so it doesn't require much of an adjustment in your stride. By contrast, going down is bad because you would naturally tend to heel strike so you need to really overcompensate to avoid that. And of course since you tend to strike relatively hard going downhill anyway, this is doubly bad. Even now I tend to come down harder than I would like.

Road Hazards
The biggest problem with running in VFFs as opposed to shoes isn't the routine pounding but rather pebbles, rocks, acorns, etc. The soles are just too thin and flexible to protect you from this kind of impact. You can't always avoid stepping on rocks, but when you're running on a basically flat surface you can mostly see them in advance and when you do accidentally step on one, you usually notice before you've put your full weight on it and can just pull your foot back before you've done any real damage. I've only really managed to hurt myself twice: a week ago when I stepped on a small pinecone but landed on the side of my foot rather than the ball and wasn't able to correct. Then yesterday I want running on the baylands trail and there were just so many rocks that I couldn't avoid all of them and so landed pretty hard on a few.

Even in those two cases, I didn't do any permanent damage, just hurt a lot immediately and then ached for the next 5-10 minutes. It feels fine now, though and I don't see any bruising.

Other Issues
People often ask me about running with shoes with so little support: I have incredibly flat feet and I've never really found that having a lot of support did much for me; I find it more comfortable to just let my feet pronate completely the way they want to, even in normal running shoes. I don't know what VFFs would be like for someone with normal arches.

While I wear socks with regular shoes, I don't wear them with VFFs (you can wear Injinjis), and this hasn't been a problem for me. I have one friend who tends to get a lot of blisters with VFFs, but this hasn't been a problem for me at all (and I have gotten blisters with other shoes, so it's not like my feet are especially tough). I suspect this is primarily an issue of fit. For longer runs, it seems like I might be getting a few hotspots and I've been trying to slather on some Hydropel as a precaution.

You need to be a bit careful about stubbing your toe. There's not much protection and if you scrape the top of your toe, you can tear through the thin nylon at the top or peel the rubber sole away. I've got a small tear above my big toe. So far it's not expanding but I've ordered a new pair just in case.

Bottom Line
I suspect I'd be able to run much longer in VFFs (and I'll try a 10 this weekend), but given how much trouble I had when I ran on grave of the wrong size, I'm not sure I would want to do something like an ultra, where I couldn't turn around and didn't know that the surface would be good. In view of that, I'll probably start mixing it up more to make sure I still can run in shoes if I want to.

 

February 28, 2010

A persistent problem at races is long lines for the portapotties. I've actually missed the start of races because I was waiting in line. I've often wished that races would sell some sort of premier access where you would pay a little extra on your race fee and get to use special portapotties. (This is effectively Odzlyko's Paris Metro Pricing idea applied to a different kind of uh, resource.) Actually, what I would probably prefer would be a guarantee that the race would have an extra premier toilet for each X racers that paid for premier access.

Anyway, the New Orleans Rock and Roll Marathon seems to have implemented a more elaborate version of this:

To get your race off to the best possible start, we'll have comfortable, climate-controlled restroom trailers set up at the starting line. Running water, flushing toilets, and some Run Happy® surprises await.

To access this pre-race luxury, you'll need to snag a Brooks VIP Porta Potty pass in one of two easy ways:

1. Head to Varsity Sports between 2/1 and 2/27 and purchase $50 in Brooks or Moving Comfort apparel or Brooks shoes. Offer valid at both Varsity Sports locations.

OR

2. Come to the Rock 'n' Roll Mardi Gras Marathon™ & 1/2 Marathon Health and Fitness Expo on Friday 2/26, or Saturday 2/27, and purchase $150 in official Rock 'n' Roll Marathon merchandise, Brooks apparel or shoes, or Moving Comfort apparel.

Either way, you'll receive a sticker for your race bib. The sticker is your race-day pass to Brooks' VIP Porta Potty, to be expertly staffed by Varsity Sports volunteers and Brooks employees,

It's hard to figure out how much this really costs: I don't wear Brooks shoes, but presumably I could find some Brooks gear that would be comfortable, so figure like 20% of the amount you're expected to spend, which isn't so bad. Anyway, I've got no objection to emptying my bladder in comfort, of course—and the portapotties at races can get pretty bad—but really my priority is being able to go without having to wait. I'd be interested to hear from anyone who was at this event and used this service how long the line was.

 

January 8, 2010

Jennifer Leigh sent me a pointer to this article suggesting that running shoes put more stress on your legs.
Sixty-eight healthy young adult runners (37 women), who run in typical, currently available running shoes, were selected from the general population. None had any history of musculoskeletal injury and each ran at least 15 miles per week. A running shoe, selected for its neutral classification and design characteristics typical of most running footwear, was provided to all runners. Using a treadmill and a motion analysis system, each subject was observed running barefoot and with shoes. Data were collected at each runner's comfortable running pace after a warm-up period.

The researchers observed increased joint torques at the hip, knee and ankle with running shoes compared with running barefoot. Disproportionately large increases were observed in the hip internal rotation torque and in the knee flexion and knee varus torques. An average 54% increase in the hip internal rotation torque, a 36% increase in knee flexion torque, and a 38% increase in knee varus torque were measured when running in running shoes compared with barefoot.

Seeing as hip, knee, and ankle are major running injury sites— in fact, practically every major running injury I've ever had has been either at the knee or the ankle—this seems like it's something to pay attention to. The authors recommend that "Reducing joint torques with footwear completely to that of barefoot running, while providing meaningful footwear functions, especially compliance, should be the goal of new footwear designs." I already wear a relatively compliant shoe, the Inov-8 295, and while I don't have any data, it seems to have had a positive impact on a persistent ankle injury that has plagued me for years. I'd be interested to see this study repeated with a shoe deliberately designed to be as barefoot-like as possible like the Inov-8.

I do have a pair of the Vibram FiveFingers shoes, and while the advertising literature clearly suggests that you can run in them, I haven't really been brave enough to try it. There seem to me to be two issues here: First, the soles provide some protection but they're pretty flexible; I'm not sure that if you stepped directly on a rock it wouldn't be unpleasant. So, it seems like you would have to be a bit careful on trails. By contrast, asphalt is so unforgiving you would really need to have ideal form in order to avoid having some pretty serious impact forces. I'm still planning to go for a short run on a trail at some point, but I figure on taking it slow.

 

September 9, 2009

Eu-Jin Goh pointed out to me that Patagonia is cancelling their relationship with Sigg:
Patagonia formally announced on September 4th that it would terminate all co-branding and co-marketing efforts with SIGG, Inc. It has come to Patagonia's attention from recent news reports that a Bisphenol A (BPA) epoxy coating was used in most aluminum SIGG bottles manufactured prior to August 2008, despite earlier assurances from SIGG that the liners of their bottles did not contain BPA. Bisphenol A is a chemical that Patagonia does not support the use of in consumer products, hence the company has terminated its co-branding relationship with SIGG. In addition, Patagonia is ceasing the sale of SIGG bottles in its stores, as well as through its catalog and on-line distribution.

...

"We did our homework on the topic of BPA, going all the way back to 2005 when this subject first emerged in discussions in scientific journals" Rick Ridgeway, Patagonia's VP of environmental initiatives states. "We even arranged for one of the leading scientists on BPA research to come to our company to educate us on the issue. Once we concluded there was basis for concern, we immediately pulled all drinking bottles that contained BPA from our shelves and then searched for a BPA-free bottle. We very clearly asked SIGG if there was BPA in their bottles and their liners, and they clearly said there was not. After conducting such thorough due diligence, we are more than chagrined to see the ad that is appearing in Backpacker, but we also feel that with this explanation our customers will appreciate and understand our position."

The last paragraph is the most interesting for me. In Sigg's public statements, it seems like they were mostly evasive, but it would be interesting to know if they flat-out lied to Patagonia. I'm starting to think Sigg may take a pretty big hit here: people bought their product cause they were trying to get away from BPA and seem more upset with Sigg than with Nalge, who never denied their product had BPA in it, just kept saying it was OK until they finally caved and brought out a non-BPA bottle. So, even though it seems like there was more BPA risk from Nalgene (if you believe the studies) people seem more angry at Sigg because they feel like Sigg wasn't honest.

Also, check out this interview (also via Eu-Jin) with Adam Bradley, who just set a new record for thru-hiking the Pacific Crest Trail (from Mexico to Canada).

 

August 25, 2009

Sorry for the unadvertised absence but I've been gone hiking the Appalachian Trail John Muir Trail.

Here's the executive summary: the JMT starts at Happy Isles trailhead in Yosemite Valley and nominally goes to the summit of Mount Whitney, 211 (208? It's remarkably hard to get accurate numbers here) miles away. Because there's no road that goes to the top of Whitney, you then need to hike out to the trailhead at Whitney Portal, for a total distance of 218 (222?) miles. I left Yosemite at about 10 AM August 13th and arrived at Whitney Portal at about 2 PM August 23rd. More specifically:

Day  Camp Site Distance  Cumulative
1 Upper Cathedral Lake 17 17
2 After Donohue Pass 20 37
3 Reds Meadow 21 59
4 Squaw Lake Outlet 21 79
5 South of Selden Pass 24 103
6 Sapphire Lake 21 124
7 Upper Palisade Lakes 22 146
8 North of Glen Pass 22 168
9 Tyndall Creek Crossing  21 187
10 Guitar Lake 16 203
11 Exit 15 218

Note: numbers are approximate and don't include detours, places where I accidentally went off the trail for a little bit, etc. The cumulative and distance numbers don't add up perfectly due to round off error.

It's traditional, I suppose, to do some sort of day by journal, but honestly you don't want to read that "Day 5: walked another 20 miles. Ate another 9 PowerBars. Stunning scenery. Very tired." More interesting, I think, is to talk a bit about planning, gear, logistics, etc., so I'll be doing some of that over the next few days. I'll also post some more pictures once I get them uploaded, sorted, etc.

 

August 1, 2009

Recently there have been a number of theme travel shows, where the host flys around and checks out how they do X in various countries. You may have heard of "No Reservations," where Anthony Bourdain checks out local foods. Fight Quest has a similar concept, except that the hosts travel around the world learning to beat people up (there's a similar show called Human Weapon that I have yet to check out). The stars have MMA experience, but mostly explore traditional arts like Wing Chun, Kung Fu, Muay Thai, etc.

The format is basically the same in each show: they split up the stars (Jimmy and Doug), with one of them training with a more traditional style (typically out in the country somewhere), with the other training in a more gritty urban style. The instructors torture them for five days and then they each have to fight with a chosen fighter of the relevant style. The concept mostly works out, but a lot of the interest is watching them try to adapt to whatever artificial rules are imposed by the style they're fighting in. In several of the episodes, they pretty much clobber their opponents but "lose" anyway because they didn't comply with those stylistic rules. This works out in some cases, though; it's hard to argue with a knockout. As Terence pointed out to me, you kind of do want to see these guys say just once "this is the stupidest martial art I've ever seen", but they're unfailingly respectful.

The one exception here is Krav Maga, where there basically aren't any rules and a bunch of stuff that's prohibited in MMA (eye gouging, groin strikes, etc.) so one might say that this is a case where it's MMA that has the artificial rules that don't apply to a real fight. Unfortunately, we don't get to see any one-on-one fights, only one man fighting a group, where he pretty much gets pummelled, so it's hard to see how effective these techniques are. On the other hand, in a real fight one might expect your opponent to pull out a gun and shoot you, so I'm not sure how to gauge artificial here.

 

July 12, 2009

It's reasonably common for MMA fights to be stopped due to excessive bleeding by one of the fighters. In fact, in some cases fighters will deliberately try to open up a cut on their opponent in order to get a stoppage. Apparently, some fighters are more susceptible to cuts than others. The NYT has an interesting article about plastic surgery to make them more resistant to bleeding:
So last summer, Davis, 35, contacted a plastic surgeon in Las Vegas. He wanted to make his skin less prone to cutting.

The surgeon, Dr. Frank Stile, burred down the bones around Davis's eye sockets. He also removed scar tissue around his eyes and replaced it with collagen made from the skin of cadavers.

There appear to be two claimed underlying problems: (1) sharp bone ridges in the skull which result in cuts when strikes to the face force the skin against the bone and (2) poor treatment of cuts in the ring resulting in "unstable scar tissue" which is thus more likely to result in a propensity to future cuts.

As usual with medical procedures applied to athletes, we are immediately faced with the question of whether this is simple treatment or an enhancement. To the extent to which you're fixing incompletely healed injuries, that certainly looks like medical treatment. The bone shaving, on the other hand, starts to look more like enhancement. On the other hand, I guess you could think of sharp bones the same way you would think of, say, asthma, in which case treatment starts to look appropriate. On the third hand, I think we can agree that implanting a plastic plate over your forehead, while an effective anti-cut measure, would probably be outside the rules. All this just reinforces that these distinctions are basically arbitrary; if we ban this kind of surgery, it's an advantage to people with good bone structure. Contrariwise, if we allow this kind of surgery, people who formerly had the advantage of good bone structure lose that advantage.

Of course, all this assumes that the surgery actually works. But if it doesn't, likely something that works will eventually come along.

 

July 5, 2009

The problem with climbing grades is that unlike running, cycling, lifting, etc. there's no objective measure of difficulty. Routes are just graded by consensus of other climbers, in this case the gym's routesetters. As a result, some routes are easier than others—and of course since different climbers have different styles, which routes are easiest depends on the climber as well—and as a practical matter some routes are really harder or easier than their rated grade.1 Of course, given that there's no objective standard, you could argue that this isn't a meaningful statement, but that's not really true: a difficulty grade is really a statement about how many people can do a route, so if you have a bunch of routes which are rated at 5.10 and I can't climb any of them but I jump on a new route rated 5.10, and race up it with no effort, that's a sign it's not really a 5.10. This is actually a source of real angst to people just starting to break into a grade—at least for me—since if I can do it, I immediately expect that the rating is soft.

It would be nice to have a more objective measurement of difficulty. While we can't do this just by measuring the route (the way we can with running, for instance) that doesn't mean the problem is insoluble; we just need to take a more sophisticated approach. Luckily, we can steal a solution from another problem domain: psychological testing. The situations are actually fairly similar: in both cases we have a trait (climbing skill, intelligence) which isn't directly measurable. Instead, we can give our subjects a bunch of problems which are generally easier the higher your level of ability. In the psychological domain, what we want to do is evaluate people's level of ability; in the climbing domain, we want to evaluate the level of difficulty of the problems. With the right methods, it turns out that these are more or less the same problem.

The technique we want is called Item Response Theory (IRT). IRT assumes that each item (question on the test or route, as the case may be) has a certain difficulty level; if you succeed on an item, that's an indication that your ability is above that level. If you fail, that's an indication that your ability is below that level. Given a set of items of known difficulties, then, we can can quickly home in on someone's ability, which is how computerized adaptive tests work. Similarly, if we take a small set of people of known abilities and their performance on each item, we can use that to fit the parameters for those items.

It's typical to assume that the probability of success on each item is a logistic curve. The figure below shows an item with difficulty level 1.

Of course, this assumes that we already know how difficult the items are, but initially we don't know anything: we just have a set of people and items without any information about how good/difficult any of them are. In order to do the initial calibration we start by collecting a large, random sample of people and have them try each item. You end up with a big matrix of each person and whether they succeeded or failed at each one, but since you don't know how good anyone is other than by the results of this test, things get a little complicated. The basic idea behind at least one procedure, due to Birnbaum, (it's not entirely clear to me if this is how modern software works; the R ltm documentation is a little opaque) is to use an iterative technique where you assign an initial set of abilities to each person and then use that to estimate the difficulty of each problem. Given those assignments, we can re-fit to determine people's abilities. You then use those estimates to reestimate the problem difficulties and iterate back and forth until the estimates converge, at which point you have estimate of both the difficulty of each item and the ability of each individual. (My description here is based on Baker).

As an example I generated some toy data with 20 items and 100 subjects with a variety of abilities and fit it using R's ltm package. The figure below shows the results with the response curves for each item. As you can see, having a range of items with different difficulties lets us evaluate people along a wide range of abilities:

Once you've done this rather expensive calibration stage, however, you can easily calculate someone's abilities just by plugging in their performance on a small set of items. Actually, you can do better than that: you can perform an adaptive test where you start with an initial set of items and then use the response on those items to determine which items to use next, but even if you don't do this, you can get results fairly quickly.

That's nice if you're administering the SATs, but remember that what we wanted was to solve the opposite problem: rating the items, not the subjects. However, as I said earlier, these are the same problem. Once we have a set of subjects with known abilities, we can use that to roughly calibrate the difficulty of any new set of items/routes. So, the idea is that we create some set of benchmark routes and then we send our raters out to climb those routes. At that point we know their ability level and can use that to rate any new set of climbs.

There's still one problem to solve: the difficulty ratings we get out of our calculations are just numbers along some arbitrary range (it's conventional to aim for a range of about -3 to +3 with the average around 0), but we want to have ratings in the Yosemite Decimal System (5.1-5.15a as of now). It's of course easy to rescale the difficulty parameter to match any arbitrary scale of our choice, but that's not really enough, because the current ratings are so imprecise. We'll almost certainly find that there are two problems A and B where A is currently rated harder than B but our calibrated scale has B harder than A. We can of course choose a mapping that minimizes these errors, but because so many routes are misrated it's probably better to start with a smaller set of benchmark routes where there is a lot of consensus on their difficulty, make sure they map correctly, and then readjust the ratings of the rest of the routes accordingly.

Note that this doesn't account for the fact that problems can be difficult in different ways; one problem might require a lot of strength and one require a lot of balance. To some extent, this is dealt with by the having a smooth success curve which doesn't require that every 5.10 climber be able to climb every 5.10 route. However, ultimately if you have a single scalar ability/difficulty metric, there's only so much you can do in this regard. IRT can handle multiple underlying abilities, but the YSD scale we're trying to emulate can't, so there's not too much we can do along those lines.

Obviously, this is all somewhat speculative—it's a lot of work and I don't get the impression that route setters worry too much about the accuracy of their ratings. On the other hand, at least in climbing gyms if you were able to integrate it into a system that let people keep track of their success in their climbs (I do this already but most people find it to be too much trouble), you might be able to get the information you needed to calibrate new climbers and through them get a better sense of the ratings for new climbs.

Acknowledgement: This post benefitted from discussions with Leslie Rescorla, who initially suggested the IRT direction.

1. This seems to be especially bad for very easy and very hard routes. I think the issue with very easy routes is that routesetters are generally good climbers and so find all the routes super-easy. I'm not sure about harder problems, but it may be that they're near the limit of routesetters abilities and so heavily dependent on whether the route matches their style.

 

May 8, 2009

My Vibram FiveFingers showed up today (REI free shipping to your local store). I hear they run big and after trying on the 45s I went with the 44s. This seems like the best compromise size: my big toe is pretty long and it's jammed right up against the toe pocket but my little toe is only about halfway into the pocket. Putting them on take a little bit of getting used to, but since I've been wearing Injinjis, I'm used to the whole individual toe thing.

I work from home a lot and go around barefoot quite a bit, so I figured that the FiveFingers wouldn't be that much of a change. Not so, though. Obviously, you can fel them in between your toes so that's different, but there's something else too. When I'm really barefoot I tend to be real conscious of that and walk lightly. The FiveFingers are just solid enough feeling that I tend to walk more like I would in a normal shoe, but since there's no actual padding in the sole, there's a fair amount of impact. This isn't a problem on carpet or hardwood, but on asphalt or concrete it's pretty noticeable and somewhat unpleasant. When I was outside I found myself having to be really conscious to walk on my toes more than my heels. I haven't been brave enough to really try running in them yet; I took a few strides and it did not feel good, so I suspect there's a lot of adaptation you'd need to do if you were going to go for a substantial run.