Best Reason to Run

Aug 11, 2011 by

Best Reason to Run

New shoes.
Race t-shirts.
Weight loss.
Lower cholesterol.

These are just some of the good reasons to take up running. Do you know what the best reason is, though? Here’s a hint: It is something you probably loved as a kid but gave up once you “grew up”.

Got Recovery?

Chocolate milk. That’s right. I no longer have to pretend I’m buying chocolate milk for the kids. Studies show that chocolate milk is about the best thing you can drink right after a hard run or workout to help  your body recover.  So go ahead, buy that chocolate milk on your next trip to the grocery store. I do.

Here are some links for more information:

ChocolateMilk.com

RunningPlanet.com

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Newton Shoe Hunt 2011

Aug 8, 2011 by

Newton Shoe Hunt 2011

New Gravitas

If you’ve looked around my blog, you’ve seen that I have been moving toward minimalist shoes.  This seems to be going well, but my Kinvaras are getting high in miles and I don’t plan on using them much longer.  Also, I currently don’t have a long run shoe, having abandoned my Mizuno Wave Inspires after my foot injury in February.  What to do with half and full Marathon training looming?

As I mentioned, in my last post, Summertime Blues?, one of the motivation steps I planned to take was to purchase  a pair of Newton Running Shoes.  Why Newtons?  These are not marketed as minimalist shoes.  Having read reviews of Newton shoes from the Natural Running Center and Runblogger, I believe a pair of Newtons will help me on my journey to better form, less heel to toe drop, and ultimately, no more left foot pain. Maybe I’m just buying more magic beans.  We’ll see.

Since Newtons are not sold in my part of South Carolina, I planned to drive to Charlotte, North Carolina to see them.  Sure, I could order online, but I wanted to try them on and not hassle with any possible returns from online retailers.  I called a Newton dealer in Charlotte,  and they held a pair of Distance Racers for me.  Well, the Distance Racers did not work very well.  They were tighter in the toe box than I expected, rubbing my pinky toes.  Unfortunately, the store did not have my other choice, the Distance Trainer.

Hmm. Slight Change of Plan

After reviewing the specs and some reviews on the shoes (thanks, iPhone), I decided the Distance Trainer or Gravitas (a trainer also) would probably make more sense, since they should last longer and Newton shoes are pricey.  However, the Distance Trainer is cut the same as the Racers, so I expected them to be tight on my toes as well.  Long story short, I ended up at another running store, Charlotte Running Company, where I purchased a pair of the Gravitas model.  They fit much better across my toes due to different styling.  Also, I liked the blue color much better than the green  Distance Racers.  The heel to toe drop on the Gravitas is listed as 3mm, instead of the 2mm Distance Trainer or Racer. As an added bonus, the store was giving 10% off all purchases, and it was a back-to-school sale tax free weekend in North Carolina, so I saved a good bit of money on the shoes.

First Impressions

From a distance, the Newtons, look like most other traditional running shoes.  Upon closer inspection, though, you can see that the sole is different.  There are 4 lugs that provide the action/reaction system Newton describes on their website.  My wife said I was getting my own pair of Shape-ups…arggh.

Both stores warned me to take it easy transitioning to the Newtons.  So does the literature that comes with the shoe.  As a first run, I only did one mile.  The feeling is definitely different than any other shoes I’ve had.  With the lugs,  I felt like I was landing on a small ball under the balls of my feet.  This seemed to engage the muscles and tendons of my feet more than other shoes, especially that tendon on the outside of your foot that is about the size of 1/2 a golf ball (Fibularis brevis tendon maybe?).  They also seemed to work my right calf differently.  The next morning, my left arch was a little more sore than usual.  I plan on running a little bit every other day this week to ease into them.  I’ll update my progress in future posts.

Here’s a video of my form on the treadmill with them after the road run:

Newton Gravitas on Treadmill

POFIFOTO!

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Summertime Blues?

Aug 3, 2011 by

Summertime Blues?

Is there a cure?

I don’t think I have the blues, but I am certainly tired of the the South Carolina heat and humidity. Seems like we don’t even get afternoon thunderstorms any more to give us a short break.

The other night, as I was running the trails in 95 degree heat,  the conversation with myself went something like this:

Why are you out here in this heat?

Because this is fun!

You’re a moron.  Shouldn’t you hit the exercise bike inside?

Nah, that’s boring.  And besides, the cross country team is practicing right now, too.

Yea, but they are 25 years younger.

Right.  Oh well, I’m slower, so I’ll be OK. This will pay off in the fall.

If that’s what you believe, OK.  Now, take another sip of Gatorade.

Oh yea, thanks.  Needed that.  4 miles are enough.  Let’s go in.

If you find yourself having such conversations with yourself, maybe it is too hot to run.  Laps in the pool might be wiser.

Does the heat of August zap your energy and motivation?  You are probably not alone. Here’s my plan for motivation this August:

1. Plan out a few fall races.  I already have the Governor’s Cup Half Marathon penciled in for early November, but I need a couple of others in there for September or October. If I have races scheduled, the temptation to slack up tends to go away.

2. Purchase new shoes.  I plan to purchase some Newton Distance Racers this weekend.  Even though I am working on barefoot running, I still need some new long distance shoes. Having new treads underneath always motivates.

3. Run with family members. My son is now in his second season of cross country.  We’ll do weekend runs together, and I’ll try to keep up.  Last year we had a lot of good runs training together for a half marathon.  I also plan to do a 1 mile fun run with my 7 year-old daughter later in the fall.  So, it is time to get her back in training! Finally, there is one other household member that may get back into running soon.  I’ll keep encouraging/pestering her until she get back out there with me.

Good luck with your August running.  The South Carolina humidity should break in a few weeks!

POFIFOTO!

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Three Rivers Greenway Run

Jul 27, 2011 by

Three Rivers Greenway Run

Train Track over the Congaree River

Last weekend my son and I needed a place to run in the shade. We decided not to go to the trails and instead hit the Three Rivers Greenway path along the Congaree River in the West Columbia/Cayce area of the Midlands. The website lists the path as 3.2 miles from end to end. We parked at the Gervais St. bridge entrance (free parking!)  and ran south toward Cayce.  Here’s a link to the map. At the end of the official path,  we went a bit into the neighborhood there before turning around and heading back. We ran about 5.5 miles total.

This turned out to be a really good place to run. The path surface is a mix of concrete and boardwalks and was plenty wide enough to share with a few cyclists and dog walkers . The path was very shady, the views were scenic, and there were a few gentle slopes.  Hard to believe downtown Columbia was just across the river.

View of Downtown Columbia

This would be an excellent place for beginners.  If you are  looking for a longer run, the map shows you can cross the Gervais St. bridge and access Riverfront Park on the Columbia side of the Congaree.

As I mentioned before there was no fee to enter or park and the two restroom facilities were clean.  I snapped a few pictures along the way with my  phone. Hope you enjoy.

Gervais Street Bridge

 

 

 

 

 

 

 

 

 

Congaree River View

 

The View I get Running "With" My Son These Days

 

 

 

 

 

 

 

 

 

You can find out more about the park here.

POFIFOTO!

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Product Review: Camelbak Octane XCT 2011 Hydration Pack

Jul 20, 2011 by

Product Review: Camelbak Octane XCT 2011 Hydration Pack

Camelbak Octane XCT

Short Version: Highly recommend, very satisfied.  Only downside is fluid getting warm after 1 1/2 -2 hours.

Long Version:Summer training in South Carolina is hot and humid, and I believe I sweat more than average.  I lose 3-4 pounds on 2-3 hour runs.  So, fluid loss is a big concern for me.  During the week, most of my runs are in the neighborhood and are less than an hour.  For these runs, I usually prepare two handheld bottles that hold 8-10 ounces of fluids.  I’ll carry one and put one in the newspaper box and swap it out on a pass by.

For Saturday morning runs that last 2-3 hours, I head out of the neighborhood for a change of scenery.  This makes for a challenge to carry enough fluids for the heat.  For these runs, I normally wear a Fuel Belt with 4 to 6 eight ounce bottles.  The problem with this is that 6 bottles is too heavy and the belt falls down (I’ve lost a few inches in the waist since I stated running!), so I can only go with 4.  Sometimes, I’d stash an additional large water bottle at the neighborhood entrance and refill when I passed by.  Well, this summer as I decided to hit the trails more for Saturday adventures, this meant a challenge for liquids.  I also wanted to carry my phone.

I decided to try a hydration pack, which is a fancy term for water back pack.  After some research, I decided on the Camelbak Octane XCT with their 100 ounce Antidote reservoir.  Camelbak gears this pack toward runners.  They also make hiker and cycle targeted packs in a variety of reservoir sizes – 50, 70 and 100 ounces.  Those versions were prevalent in my local hiking and cycling stores, but I could not find an Octane, so I ordered mine from RunningWarehouse.com with free 2-day shipping.  There were 3 color choices, black, green, and red.  I considered the green, but it was a tad flashy for me.  I figured black was a good safe bet.  My wife liked the red.  So, I went with red.

As promised, I had the pack in the 2 days.  Thumbs up for Running Warehouse.  I spent some time before dinner that night checking out the reservoir system.  The system consists of the reservoir bladder, a tube, and the mouthpiece valve.  The reservoir fill opening is about 4 inches wide and seals into place with a rubber gasket after about a 1/4 turn.

Antidote Reservoir

The tube snaps into the bottom of the reservoir and routes up through the pack.  The mouth piece has a open/close valve.  You keep it open and bite down on the mouthpiece  and suck out the fluid.  Pretty simple.  The pack itself has several pockets.  One is a small pocket on the left strap which is a great place for a gel packet or two.  Two zippered pockets are on the waist belt and are fine for cell phones and keys.  Then, the final pocket is in the center of the back.  There is also a bungee cord on the back in the shape of an X, which Camelbak says is a good spot to hold a light jacket.  After dinner, I put in about 30 ounces and went for a 4 mile trail run in the 90 degree heat.

First Impressions

The first thing I noticed was the sloshing noise.  I’m sure the partially-full reservoir compounded this. After a couple of minutes, I stopped noticing it. One concern I had was whether the pack would rub anywhere.  On my first few runs, I did not experience any problems.  There are 5 adjustment points and I was able to work out a proper fit.  On my longest run with it (15 mile trail) it did rub raw places on my hip bones.  I did not notice this until after the run, though.

Another concern I had was how the weight of the pack would affect me.  A full reservoir and pack would weigh 5-7 pounds.  This may not sound like much, but over the course of 2-3 hours this may make my already questionable posture even worse.  I did have some slight soreness in my upper back after the first few runs, but it did not bother me after a week or so. I try to remember to keep good posture.

The Big Test

After a few runs with the pack , I was ready to put it to the real test during the Xterra Harbison Half Marathon.  The course was to have 5 or so aid stations, but I had never done a trail run race or run a race in the July heat soup of South Carolina.  I felt the pack was a good option for this race.  One trick I learned from the Camelback website was to fill the reservoir partially the night before and put it flat in the freezer.  Before heading out for the run the next day, I added a bit more fluid to make my total amount for this run around 64 ounces.  I can remember this because I included 4 Nuun electrolyte tablets in my mixture – 1 per 16 oz.  I ended up drinking about 40  of the 64 ounces.  I probably would have taken in more, had the water not warmed up.  I was still sweating at the end, which to me, meant I kept well-hydrated in the heat.  I believe the electrolytes helped, too. I was very pleased with the pack during the run and barely noticed it was there. I did not notice the rubbed places on my hip bones until after the runs.  I’m not 100% sure how they happened.  Maybe the adjustments came looser than usual and I did not notice.  Test passed.

Final Thoughts

For me this pack is going to be a good option.  It holds enough fluid for me and has just enough room to carry a few things.  Some people may not like the added weight.  Keeping the fluids cool is a challenge, though.  In the future, I will freeze about 90% the night before, instead of the 75% I tried for the half marathon.  The ice was fully thawed and warm in the summer heat after about 2 1/2 hours.  It didn’t help that I had to take it out of the freezer well over an hour before the race.  Also, the water that sits in the tube is always warm on the first swig.  Not much to do about that. Keeping the reservoir clean is going to require some effort, too.  Camelbak sells a $20 cleaning kit to help with this that includes brushes and cleaning tablets.  So far, I have made sure I air it out diligently after use. Overall, I am very satisfied.

 

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Who Knew?

Jul 17, 2011 by

When I first started running, I knew virtually nothing about the running world.  As time passed and I read blogs, books and magazines, my eyes were opened to a whole new vocabulary and culture.  Here is a list of things I didn’t know early on.  Maybe these are new to you, too.

1. PR. This stands for personal record. It means your best time at a certain distance race. You may enter a race and hear others talking about going for a PR, waiting for the race the start.  The beauty of beginning running is that every race you run at a new distance is a PR!

2. High-tech fabric. I think this was once called polyester. Cotton is a no-no in the running world now. Now, clothing manufacturers are mixing polyester with other materials to make fabrics that wick away moisture quickly.  Seems to work.

3. Bodyglide. You know those nooks/crannies and spots that can become really uncomfortable at the wrong time? Like in the middle of a long run?  Bodyglide is anti-chafe lubricant for those spots. It comes in a container like a deodorant stick and you apply to chafe-prone areas.  Definitely works.

4.People run barefoot on purpose. Apparently elite runners have know for years that running barefoot for a short distances improved form and helped to strengthen feet.  A couple of years ago, a book came out called Born to Run   Christopher McDougall that has launched a new interest in barefoot running and “barefoot shoes” (also called minimalist shoes).

5. There is a huge variety of running shoes. I thought shoes were just different just because they were made different companies or had different colors. Turns out people have high arches, medium arches, no arches and their feet react to the ground differently on impact, so companies try to design shoes to accommodate these factors.  Do they do a good job?  The people and book mentioned in #4 above would say no.

6. Plantar Fasciitis. This is one I wish I had never learned.  The Plantar Fascia is the soft connecting tissue on the bottom of your foot.  It can become inflamed, causing a great deal of pain, usually in the heel.  It can sideline you for weeks.  I experienced this in the fall of 2010.

7. Socks could cost so much. Cotton socks are a no-no as well for most people.  They tend to cause blisters.  The moisture wicking socks can cost $8-$15 a pair!  They are worth it, too.  I actually had some blistering issues with high tech socks as well, once I started running distances of 10+ miles.  I finally solved that with a thinner sock and a different method of tying my laces.  My favorite socks right now are Injinis.

8. It’s not how you start, it’s how you finish. One hard lesson I learned in races is that if you go too fast early on, the last part of a race is not too fun.  One of the keys to racing well is to stick with the pace you’ve trained for, especially early.  Try not to get sucked into the race start surge.

9. Running is fun. OK, maybe not 100% of the time.  But if you stick with it, I think you’ll find this to be the case.  I never imagined I would enjoy running so much.  I hope you will, too.

POFIFOTO!

 

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