Bare My Sole

Here is a blog post from Barefoot and Grounded by another runner who likes to ‘bare his sole’, Michael Buttgen from Missouri.  Since I agreed with so much of what he expressed in this post, I felt it was best just to repost it here and Michael was nice enough to give me his permission.  For the proper format and comments please go to the original post at Barefoot and Grounded.  Enjoy!

Friday, February 26, 2010

The Barefoot Running Debate Isn’t Really About Running

by Barefoot Michael

The subject of barefoot running has exploded into the public eye in the last year. It started in earnest with the widespread popularity of Christopher McDougall’s book Born to Run, and most recently culminated in the results of a study by Dr. Daniel Lieberman. He scientifically showed that the forefoot strike creates less biomechanical impact force than a heel strike.

A lot has been said about this topic. I have numerous friends with whom I’ve connected across the world who have chimed in on this “debate.” We’ve all posted tweets, blog posts and articles with our take on the issue. Shoe company executives have even begun to share their thoughts. On the “pro-shoe” sided of the issue, podiatrists, shoe companies and others claim that the forces and mechanics of running are too much for the bare foot. Even if they’re not, they remind us that running barefoot has inherent risk of injury from stepping on rocks or other sharp objects.On the “pro-barefoot” side of the issue, these runners claim less injury due to a forefoot strike. Many, including myself, have even accused the same podiatrists and shoe companies of promoting shod running primarily for financial gain. If we barefooters get hurt less and buy fewer shoes, that affects their bottom lines.Justin Owings, owner of Vibram Fivefingers fan site BirthdayShoes.com, recently made a very good point about running in his recent blog post. It’s an observation similar to what I’ve mentioned previously in this space. Justin writes (the bold emphases are his): “The barefoot running debate is curious. It feels backwards. Most know Occam’s Razor: the simplest answer tends to be the best one. What is the simplest answer when it comes to what human beings were meant to put on their feet in order to walk or run? Nothing. We are barefoot by default… Starting from the default human condition, the onus regarding the merits of shoes should be on the shoe companies. But of course it’s not. It’s the opposite.”

In a way, I kind of feel like the two sides are a married couple in a knock-down, drag-out shouting match with each other that all began over who should do the dishes. Any married couple can tell you that those kinds of arguments are never really about the dishes, are they? Let’s dig deeper.

I am a barefoot runner only because I first live a barefoot lifestyle. If the weather is at all decent — and when I’m not injured — you can find me barefoot around the house, at church, out shopping, attending family gatherings and sometimes even dining out. I live barefoot because it is the most comfortable way to have my feet and is actually quite sanitary and safe. It is just as normal for me to go barefoot as it is for most people to live without gloves on their hands.I’ve dealt with criticism from people, sure. I’ve been asked by a few store managers to put on “shoes” if I wanted to continue on in their establishment. I haven’t enjoyed that part of going barefoot. I’ve blogged here on numerous occasions about the difficulties I’ve faced from my lifestyle choice to go without shoes where many people wouldn’t.
Back to the topic at hand, I began running because I wanted to be healthier. I wanted to do something to lose a little weight, be more fit and feel better. I found a wonderful community of runners online and have enjoyed sharing goodwill with them.Running with “regular” sneakers was never an option. That would be like wanting to become a pianist and putting on gloves every time I sat down to play. The concept never fit because that’s not who I am. I don’t really think of myself as a “barefoot runner,” just as piano players aren’t “barehanded pianists.” I’m just a runner.

When I look at it from that perspective, the barefoot running debate isn’t about running. It’s not even about money.

Think for a moment: When’s the last time you heard of an exercise style stirring up so much controversy? Free weights versus machine weights? Sweatin’ to the Oldies versus Tae Bo? In any case when exercise styles differed, I can’t recall a time where athletes didn’t just decide to do their own thing after trying different styles. You don’t see a groundswell of people railing against weight machines. You didn’t see Richard Simmons getting out there and telling people to avoid Billy Blanks’ way of exercising. For some reason, though, barefoot versus shod running is SO polarizing! Why? 

Barefoot running, like a barefoot lifestyle, strikes a nerve in our deepest core about feet and our perceptions of them. It makes us really step back and look at what role our feet could — or more importantly should — play in our lives. How do we move across the ground? How much sensation do we allow into our psyche? What dangers lie just below our feet? How much of ourselves do we expose to those around us? How much of others are we comfortable seeing? 

When it comes to those last two questions, an interesting thing cropped up while I was writing this blog post. It had to do with a person that I follow on Twitter. Kate (@KateColberg) and a couple of other Twitter users decided to make Wednesday, Feb. 24, “Avatar Feet Day.” They changed their Twitter profile images, a.k.a. avatars, to pictures of their feet. Fun, right? It was briefly…until she wrote to me, “I had no idea it was going to upset people.” I told her that I wasn’t offended by anything, and she replied, “Other people have commented that they hate feet & it grosses them out & please change my pic back.” Wow.

I actually had a conversation with someone who objected to Kate’s feet being prominently shown in her avatar (Because I’m not interested in calling anyone out or embarrassing them, let’s call this person “Sam”). I asked Sam what issue they had with feet. They ended up repeating four times the same basic sentiment: “I just dont like feet. Plain and simple.” That’s pretty much as much detail as I got. Now, Sam may have specific reasons that they’re not interested in disclosing as to why they have such a problem with others’ feet, but nevertheless it’s a sentiment that I have heard so many times.

For a part of that body that’s not considered “private,” — after all, people go barefoot on TV shows, in magazines and on Web sites — feet are arguably the most rejected of them all. You don’t hear people say, “I just don’t like ears. Plain and simple.” They don’t say that about hair, chins, shoulders, elbows, hands, knees or anything else. There’s something about feet. And people’s objections about feet aren’t even that consistent. For example, someone may say that they “hate” feet, but are perfectly fine with going to the public pool where everybody is barefoot.

Only on rare occasions is going barefoot embraced. This usually happens when somebody goes barefoot for charity, as if seeing someone withstand the torture of going without shoes makes people want to donate money. Weddings are sometimes performed on the beach or in soft grass so that the wedding party can go barefoot as a way of being in tune with nature. Other, isolated times of barefooting are briefly allowed. “How quaint,” people think for each occasion. “Ahhhhh.”

All right. Snap out of it.

Let’s face it: In general, whether it’s for the purpose of running, worshiping, shopping, play or even online avatars, the general idea of going barefoot is controversial in the U.S. and other parts of the world. Somewhere along the line shoes became the “norm.” As Justin pointed out, our baseline isn’t barefoot and then explain why shoes are needed. Shoes are expected and you’d better have a really good reason to take them off.

A lot of the arguments against going barefoot in any activity are the same. A prominent idea about feet is that they are sweaty and inherently smell. Some fear catching a disease from the ground/floor into the bottom of their feet. Many people claim that there are broken beer bottles and AIDS-laced syringes just lying around everywhere. The idea of lacking any arch support while going barefoot is troubling to lots of people. I’ve even had people tell me personally, “You know, it’s not good for your back to go barefoot.” The list goes on and on.

So the prominent stigmas against going barefoot carry over to running barefoot. It isn’t about comparing a heel strike to a forefoot strike. It isn’t about avoiding blisters or not losing toenails. It’s not about any of the other perfectly good arguments for running unshod. I’d bet you that most runners who reject the idea of barefoot running could not care less about any of that. The decision is made based on the word “barefoot,” not the word “running.”

I have also personally heard someone reply — on more than one occasion, actually — after hearing all the benefits of barefoot running, “I’ll stick to wearing my shoes.” No pause for personal reflection on whether it could have benefit to them. No challenging of what they “know” about the capability or characteristics of the human feet. Just outright rejection. What’s more, these same negative sentiments are reinforced by the podiatrists and shoe company executives who I mentioned earlier. So where does all this leave us? With a lot of work to do.We barefoot runners and general barefooters need find ways to better educate the public about feet. We need to become advocates of what, to many, has become a demonized part of the body. Most importantly, we need to do it together. Only then, maybe, will feet get the respect they deserve.I’m up for the challenge and will soon be making a major announcement with regard to this. I’m very much looking forward to what lies ahead.

 On Monday February 22, I had a physiotherapy appointment and we talked again about the lump just above my ankle bone along the tendon.  This spot has been where my ankle starts to ache after I work it too much.  I asked if she thought it was scar tissue, fluid or something else.  She told me that it felt too hard for fluid and too soft for bone and she really didn’t know what it was.  I stated that I thought I should go back to my doctor and see about getting some kind of scan done so we would know exactly what we were dealing with since I hadn’t had any type of internal scan performed on my ankle up to this point.  At first I thought this might be futile because whatever scan I went for would likely not be for about a month.  I figured it wouldn’t hurt to call the doctor again anyway and the sooner the better.  So the next day I called and got an appoinment to see the doctor the following day.  That night I ran the indoor track with the group and felt pretty good.  I pushed it a little harder and felt the soreness creep back a little quicker as I suspected it would do.  However, I felt I had done more than the week before and that I was still getting progressive improvement.

The next day the doctor felt the lump on my ankle and said he would send me for a x-ray.  I said I thought he was going to send me for an ultra-sound or MRI so that the soft tissue could be looked at.  He told me he didn’t care about the soft tissue, it was the bone he was more concerned about.  When I asked him how long it would be before I could get in for the x-ray I was surprised when he said “right now”.  I went into the x-ray office and there were no other patients so they took me right away.  The technician took 4 images of my ankle at various angles.  As she was taking the last one I asked her how much soft tissue the x-ray would be able to show since it was a tendon injury.  She told me it wouldn’t show much soft tissue and then she paused and said “Well you definitely have more than a soft tissue injury.” She then motioned me over to look at the image and I could see even before I got close that there was a fracture across the fibula about 6cm above the ankle joint.  I was shocked and felt a little sick in disbelief.  She said it was pretty much healed and it looked pretty straight to her.  I thanked her and still in some shock I left the office.

On Thursday, the doctor’s office called and referred me to a specialist.  So now I am waiting to set up an appointment with him.  With my brain now unable to concentrate on anything else, I have been searching online for more information on my situation.

Here are a couple of sites I found interesting.

http://www.letsrun.com/forum/flat_read.php?thread=2399885

http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/fibula_stress_fracture.htm

http://www.physioadvisor.com.au/8129189/physioadvisor-ankle-pain-ankle-injury-treatmen.htm

It’s been a month since the Hamilton Half Marathon and I have decided I will join in with a group of other runners for what seems to me to be a very ambitious schedule.  The schedule will include The Peterborough Half Marathon on February 28th, the Around The Bay 30K in Hamilton on March 28^th and the Ottawa Marathon.

I now also have some injuries to recover from before I can do any serious training.  The ball of my right foot just back of my big toe (called the metatarsophelangeal joint) was giving me discomfort a week or so after the Hamilton Half.  I’m not sure if I bruised it or sprained the joint in some way, but the pain was not enough to stop me from running.  I would describe it as more of a discomfort and seemed most noticeable when I was walking slowly or resting.  I continued to run 2 or 3 times per week as the running conditions began to feel more and more like winter.

On Monday December 7, I drove to the store on time for the pub run.  I was looking forward to this one because it had snowed about 5cm late in the day giving us the first fresh snow on the ground of the season.  Unfortunately the fresh snow also brought out the Christmas shoppers to the downtown.  By the time I got parked the run had started so I decided to run the route in reverse until I met up with the other runners.  The temperature was about 1ºC and I started out fast with no warm-up or stretching.  I was enjoying the feel of the fresh snow, but my left ankle on the outside felt a bit stiff.  By the time I met up with the other runners at about 2 or 3k out and turned to run back with them my ankle was really feeling tight and a little sore.  Half way back I had to slow to a walk and by the time I got to within a block of the store I found it painful to even limp.

On Wednesday I saw my family doctor and my massage therapist.  It seems I strained a tendon in my ankle (the peroneal tendon, brevis or longus is my guess) no doubt from going too fast without warming up.  The massage made it feel a little better.  The doctor gave me some anti-inflammatories and I got some adjustments from the chiropractor on Thursday night also.  I will be seeing the physiotherapist on Tuesday, so I will have had all the experts involved.  I think all there is to do now is to rest it.  The added benefit is my right foot is getting some rest too and is feeling better now.  With any luck I will be able to get back to some serious training after Christmas and I’ll have to make the final decisions on those races when I have healed up.  I should add that although I would like to run those entire races barefoot, I am willing to wear my VFF’s if conditions are too hazardous for me at the time.

I was quite relieved when Dave offered to drive me to Hamilton.  He was leaving early Sunday morning.  I new that meant leaving shortly after 4am, but would allow me to take the kids out for Halloween.  There were some strong gusting winds on Halloween night and I was a little worried about what the conditions would be for Hamilton in the morning.  When taking the kids out, I was asked at more than a couple of houses if I wasn’t too cold in my bare feet.  I thought if they only new that I was heading to Hamilton in several hours to run a half marathon barefoot.

It was nice to see that the wind had died down to nothing by the time we got to Hamilton.  The race kit pick-up and the bus ride to the high school (starting line) went smoothly.  The high school gymnasium was crowded but a warm place to wait for the start.  I was glad I had thought to bring an ankle band because the timing chip that they gave us was for attaching to shoe laces with a plastic tie-strap.  I was able to attach it to the ankle band and hoped it wouldn’t rub when I was running.  After checking my bag I was lucky to find Tracy who was aiming for a time I thought I could do also, but anything under 2 hours would have satisfied me.  Tracy and I got our places near the front of the starting line with more than 900 people behind us.  It was a little chilly waiting at the start wearing shorts at 5ºC.  However, once we got running I immediately felt comfortable and knew I had made the right choice in clothing.

People were passing us right from the start and a lot of them said something about my bare feet.  What was nice was that everything that was said was a compliment, praise or words of encouragement and that really energized me.  Tracy had a plan for how she was going to pace herself that involved her starting slow and speeding up throughout the race.  I stayed with her for the first part, but by the middle of the downhill I wanted to use gravity by relaxing so I would speed up.  I knew it was a gamble that I could maintain the faster pace and not burn myself out before the end since I had never run that distance before.  The highway asphalt was rougher than I thought it would be so I tried to stay on the white painted lines as much as possible.  I noticed shortly after the 10k mark than any talking had been replaced with puffing.  By the time I reached the 17k mark I was really wanting to see the finish line.  Every k marker after seemed to be too low and I had to keep telling myself that I only had a few more steps to go.  I was starting to feel a tingling sensation in the middle toe of my left foot and imagined a blood blister forming.  I saw the 20k sign and thought about hitting the after-burners, but just then I stepped on something sharp.  I wasn’t going to stop and check it out at that point so I just kept running.  I imagined I was leaving bloody footprints but then I saw the finishing shoot in the distance.  At that point I did the best sprint I could do with the energy I had left and crossed the mat at 1:45:59.

I was surprised that the guy who removed my timing chip from my ankle band didn’t say anything about running barefoot, but he just seemed a little relieved that I had a chip he could remove.  However, just about everyone else who saw me started with the same two questions;

“Did you run barefoot?” followed by,

“How are your feet?”.

I was happy to answer “yes” and “my feet feel great”.  Despite the tingling and the sharp poke I had felt, the soles of my feet looked better than they had before the race.  I could feel a little bit of muscle soreness in my feet, but it was minor compared to my quadriceps.  I found it funny that people were so concerned about the condition of my feet after running the half marathon barefoot and Kasey who had run the full marathon had blood oozing out of her shoes at the end of her race.

I don’t know why anyone would want to run in shoes.  They must be crazy.  I can only conclude that I was the only sane one in the races.  I did notice the Kenyans looking at me after the race and I think I saw a guilty look on their faces.

I finally had a glass injury from running barefoot.  Now I’m sure all of the people out there that are either paranoid of broken glass, or use this type of injury as an excuse as to why they need to wear shoes will be thinking “Aha! I knew it!”  However, I have received more injuries from glass to my hands than I ever have on my feet and I don’t think that is a reason to wear gloves every waking minute as some people wear shoes.  This is the first glass injury I have sustained while running since I started running barefoot more that a year and a half ago.  It happened on the railway bridge during the Pub Run about a month ago.  A clear glass bottle had been smashed and splintered into tiny shards on the narrow path.  I thought I had tip-toed safely through it, but near the end of the run I was feeling several painful jabs with every step.  I knew there wasn’t much I could do until I got back to the store, so I tried to adjust my landings so that my weight was minimized in the areas where I was feeling the pain.  Back at the store I removed a couple of very tiny glass shards from the sore spots.  When I got home I washed, disinfected and covered the spots with liquid Band-Aid (my secret weapon).  Everything seemed to heal up nicely.

On Saturday October third, I ran 15k of trails at the Ganaraska Forest.  It was a cool sunny morning but warmed up nicely and the rain held off until we finished the run.  The fall colours and the sandy trails make this run one of my favourites.  I suffered only a couple of lacerations during the 15k run.  On the shin from a whipping raspberry cane and the top of my foot from a bouncing stick.  The bottoms of my feet didn’t hurt, but I felt the effects of the hills on my legs.

Sunday morning was a cold one.  When I arrived at the Lions Club for the Peterborough Liftlock Classic it was only 5ºC.  After getting my bib and T-shirt I sat in the car to stay warm until the 9am start time.  At about 8:50 I spotted John  and got out of the car.  I told him I wanted to pace off of him because I was aiming for a time like he got in Lindsay.  As we headed to the starting line I felt like I was missing something.  I realized I didn’t have my timing chip.  I quickly picked up my chip and put it on my ankle before hastily making my way back to the start.  I made it to the line in time to hear that the race would be two laps and that we would be starting at the same time as the 5k runners.  That may have explained why everyone ran so fast at the start of the race.  There was a short stretch of gravel not long after the start that didn’t slow me down too much but I knew I had to encounter it 3 more times in the race.  I found the race to be psychologically more difficult than The Milk Run because of the looping of the course.  There was a short but fairly steep hill at the Quaker parking lot driveway.  Since we would be coming down it just before the final stretch, I decided to let myself go and carry the speed right to the finish.  As I reached the bottom of the hill I passed John and heard him yell “I knew you were going to do that!”.  I finished just a few seconds before him at 47:08.  It was a slower time for him compared to The Lindsay Milk Run, but it was still a best time for me so I was happy.

Since The Lindsay Milk Run I have been running Monday night Pub Runs and Tuesday night track workouts fairly consistently.  I can now run barefoot on the track for the whole workout.  In the last few weeks I’ve tried to add in some longer runs.  A couple of those longer runs have been on the gravel path in Jackson’s Park.  The gravel still slows me down to not much faster than a walk, but I can now run the full trail from Parkhill bridge to Ackison Rd. and back (9k).   I’ve now registered for the Warkworth 8 Miler.  It looks like it could be challenging for me since it is the longest race I’ve run and looks like it has a lot of gravel and rough trails.  With the training I’ve been doing I should be able to do it, but we’ll see.

I went to see a physiotherapist about the pain in the knee I was feeling.  His assessment was that I was running quite a lot for someone new to the sport and that some of my leg muscles were not as strong as they needed to be.  The weak muscles were letting the strong muscles pull the knee cap off to the side enough to cause irritation and then pain.  He gave me some stretches and some excercises to do to strengthen the weaker muscles.

One week before the race I ran the course to check out the surface and to get an idea of time.  The surface was good with only a small patch of gravel at the trail head, but the trail itself was paved and smooth.  The time was about an hour, however I didn’t accurately check the time so it was only a guess.  Monday night was a fast 8.5k Pub Run.  Tuesday I ran a very fast 4k on the track, followed by Wednesday’s fast 4k with a run up armour hill.  I then rested the rest of the week.  My knee was feeling fine considering I had run more this week than any other in my life.

In Lindsay I met up  with the other runners from Runner’s Life and tried to get my name on the team.  After being re-directed to several different people, I ended up giving a change of info form to the lady handing out the timing chips and she didn’t know anything about it but put the form in her pocket.  I ran the MAD 10k last year in 1:05:00, so I wanted to do this in less than one hour.  My target would be 50:00, but I thought it might be a long shot.  I asked some of the other Runner’s Life runners what their target times were and got times around 45 minutes.  Cynthia said she thought that might be a bit fast for her so I decided to pace with her.  My plan was to stay with her as long as I could.  When the race started the pace felt a little fast but not uncomfortably so.  We were passing quite a few people and I hoped I could keep this up for the remainder of the race.  At the 5k mark I found my breathing getting more laboured and Cynthia was slowly pulling away from me.  I decided to just let her go and to relax and just keep my legs going.  I noticed a lot of the people we had passed were now passing me.  My only goal at this point was to keep running and not let myself slow to a walk.  I figured I would be lucky to beat the one hour mark now.  I saw a police officer friend of mine as I was coming down Adelaide St. and decided to pick up the pace a little to give a better showing.  Just a little further and I was in sight of the finish line.  I was determined to pass the 5k walkers and the stroller pushers that were between me and the timing mats.  So with my head down, I sprinted toward the mats making sure to hit every one.  Not wanting to pass out I continued to the parking lot at a ever slowing walk and then came back to the tables for some much needed ice-cream.  Some people asked me how I did and I didn’t know.  So I walked back to the finish line where the clock was still only reading 1:02:00.  I ask if that was the 10k clock because I thought I finished close to one hour and I had already walked around for several minutes.  I was told it was and suddenly felt very good.  Once I read my time from the result sheet I was in disbelief at my 47:30 time.  They never did get me on the Runner’s Life team, but I would have been the slowest time on it anyway.  My target for my next 10k race will have to be 45 minutes or better.  I don’t know when that will be, but I do know I want to start working on more distance now and maybe some trails.

Last week I finished reading the book Born To Run, by Christopher McDougall.  This is a great book, packed full of adventure, science of running and the most interesting people doing things others thought were impossible.  If you are a runner or interested in running, you should read this book.

This book has inspired me and reenergized my running.  I am now  more interested in trail running and looking more closely at ultra marathon distances.  Ultra marathons seem like a pretty lofty goal considering the longest distance I’ve raced is 10k.  Right now the thought of even traveling 50 miles on foot in a day seems super-human.  However, there are a lot of people out there doing it and there is more and more each day.  It has been said that ultra marathon running is the fastest growing sport in North America.  For now I will have to stay focused on improving my distance and speed at 10k.  I have registered for the Lindsay Milk Run (10k), on July 19^th at 9am.

I learned the hard way not to make changes to my running form until I know what I’m doing, because what I think I am doing is not what I am actually doing.  Last Monday I was all excited to go running after finishing the book, and I was thinking about trying to shorten my stride.  By Tuesday night’s track workout, my left knee was very sore.  I knew it was from the changes I had made to my stride on Monday.  I had the same pain in my knees when I changed my stride in the winter while running on the ice.  When I was running fast at the track, the pain went away, but when I slowed down it would flare up again.  I rested for the rest of the week, and then on Sunday went for a two hour barefoot walk on the Jackson’s Park path and some trails through the woods.  So far the knee is feeling better and I hope to do an easy run Monday on the Pub Run without making any form changes.  Dave says he will get the video camera out in July so I can have a look at what I am really doing when I run.  So that should help.

Here are some websites of people featured in the book.

Barefoot Ted

Luis Escobar (the photographer)

Micah True (aka Caballo Blanco)

Chris McDougall on The Daily Show

On Tuesday I went to the track for the interval workout.  I don’t know if it was heat stroke or dehydration but I must have blacked-out and when I awoke I was … gasp! … WEARING SHOES!

I was joking about the blacking out, but I did put a pair of shoes on my feet.  They weren’t just any shoes I put on.  They were the new BIOM B 1.2 Male Mesh Natural Motion Shoes by ECCO.  They did feel lighter than most shoes I have worn.  After a few laps around the track, I could really notice what felt like a wedge of spongy material under my heels.  The effect seemed to cause my heels to strike the ground first instead of my usual mid-foot strike.  I tried to adjust my landing to move more forward and ended up getting sore shins.   The sole was still too rigid for me.  My feet weren’t able to flex and adjust to the ground as much as I am used to.  Also my feet got hot causing me to feel hotter than usual.  It amazes me how much heat my feet dissipate when I’m barefoot.  So you might have guessed, I will not be buying these shoes for myself.  This is not to say that I wouldn’t recommend them however.

The Bioms would make a good transition shoe from shod running to barefoot running.  A person who is already running with typical running shoes and wanting to become a barefoot runner, would be wise to accomplish the change-over in two phases.  The first would be to use the Biom shoes at ever increasing distances or time if they are running in circles (at the track).  When they are not running, they should try walking barefoot as much as possible.  The next phase would be once they are comfortable enough to use the Biom shoes for most of their running, to run barefoot at ever increasing distances and different surfaces (concrete, grass, packed soil, sand etc.).

The bottom line on the Biom shoes is these would make a good transition shoe, but for me, actually being barefoot is better than anything that tries to simulate it.  Don’t mess with perfection!

Biom Review from Barefootrunner.com

More about Chris McDougall

Even Popular Mechanics