Back when I was still posting things regularly, (sorry, a 4 week lapse here) I posted about some goals I am currently working on, one of which was a totally random idea to run 4 consecutive weeks of at least 50 miles. I really don't remember how this came to me or why I became intrigued by it, but it was during a lunch with my buddy Cliff so I blame him. Anyhow, I did it.
I decided June was perfect for this because- 4 weeks long. (not counting June 1 and 2, which ushered the last week of May out for the year.) So it began on June 4, since my running calendar runs Mon-Sun. I had been averaging at least 38 to 40 since the first of the year, with many weeks into the mid-40's and a couple 50+ weeks in April while ramping up for the Carmel Marathon. Also I had one stray week right smack dab in the middle of May where I hit 70 frickin' miles, also for no particular reason other than it seemed like fun at the time. And it was. So 50 a week seemed realistic, and a 200 mile month sounded pretty neat too.
I like simplicity most of the time, so figuring the how of this was not hard. I run 5 days most weeks, so 5X10 is the ticket. None of the weeks went like that of course, though I did keep that reference in mind on each run and had the idea that I needed to average 10 as the week went along. Still, nice big round numbers to work with and I was not burdened by ciphering.
Week one- 51.2- weekday runs were around downtown from where I work, Sat. from home, Sun. at McCormick Creek trails. Three 10's, a 12 and a 9.
Week two- 50.2- more of a mix of trails and road, also of distance, with two 8's, two 12's and a 10.
Week three- 52- Ran on Monday, a usual off day, so had miles in the bank. 9.3, 6, 8, 13.3, 4.5, 11.
Week four- 50.9- Ran on Friday, playing catch-up- 10.3, 6, 13.3, 4.5, 8.6, 8.3.
And done. The first week i was surprised that only a few more miles made enough difference to tire me a little. The middle two weeks were both great, I felt fine and ready. The last week was a bit of a struggle, mentally and physically. I'm a very intuitive guy and tend to follow ideas as they sprout up, and at some point I had switched from wanting to go run whatever, to an obligation to hit the minimum at least or do make-up duty. Also it got hot during that last week. But I was into it and these were only minor problems at most.
Writing this I realize that 50 a week is nothing for a lot of runners and major props to them, but it's new ground for me. I'm happy that everything held up well and no problems/injuries/worrisome pains popped up. I love trail running but did intentionally do more road miles than usual because they seem easier to me, though I did finish the last three weeks with the Sunday trail gang, and each of those with Steph running out a couple extra to get 50. In all, 80 of the 200 miles were on trails. I'm more than making up for that ratio now.
June is also the halfway point of the year and I have 1,129 miles logged, so I'm a little ahead of my goal of 2012 for the year. I had also set a goal of losing 10 pounds by end of July and am a little more than halfway there and am planning on a nutrition oriented post soon. Yoga goal, not so much but I'm trying. And the goal of a BQ is ongoing, with the best shot being the third of my three Fall marathons, the Monumental in Indy. Or as I like to call it, the MonuMENTAL.
Sunday, July 8, 2012
Thursday, June 7, 2012
Tennis lessons
Yesterday I parked near some local tennis courts while getting ready to start my run. I pulled into the only shaded spot, which faced the courts. As I put on my shoes and limbered up I watched two players whacking balls back and forth.
At first, all I saw was two dudes hitting tennis balls. They weren't keeping score, or even finishing each volley, though they were both obviously very good. Warming up? Then I realized it was a teacher and a student. The teacher was feeding volleys across the net, the student was hitting them back, and back and forth until the ball went out of bounds. And when it did go out of bounds it was from the student. In fact, while I was watching the teacher never once hit it out. He seemed to have total control of his swing and the ball. The teacher's form was really great, he moved very easily and relaxed with a well-grooved measured swing that sent the ball smoothly yet smartly over the net, no doubt right where he wanted it. It was also apparent he had a lot more power in reserve. The student also got the ball back across smartly, but his swing was much faster, almost a little wild and definitely not relaxed. Less control, more effort, with nearly the same result.
That mastery of form is what I'm reaching for also with running. Comparing those two players was interesting, one smooth and relaxed with the confidence of experience with an ingrained pattern of proper motion, and one working much harder to get the same result, yet still less consistent.
It's like learning music or a language- you learn the rules, start with the basics, ingrain them with mindful practice until it becomes a natural part of you that you can perform with little or no thought of it, the state known as 'flow'.
Form is the key to masterful results. Awareness and study of practice over time is the way to good form. The learning and refining is likely endless. And fun.
Let's run!
At first, all I saw was two dudes hitting tennis balls. They weren't keeping score, or even finishing each volley, though they were both obviously very good. Warming up? Then I realized it was a teacher and a student. The teacher was feeding volleys across the net, the student was hitting them back, and back and forth until the ball went out of bounds. And when it did go out of bounds it was from the student. In fact, while I was watching the teacher never once hit it out. He seemed to have total control of his swing and the ball. The teacher's form was really great, he moved very easily and relaxed with a well-grooved measured swing that sent the ball smoothly yet smartly over the net, no doubt right where he wanted it. It was also apparent he had a lot more power in reserve. The student also got the ball back across smartly, but his swing was much faster, almost a little wild and definitely not relaxed. Less control, more effort, with nearly the same result.
That mastery of form is what I'm reaching for also with running. Comparing those two players was interesting, one smooth and relaxed with the confidence of experience with an ingrained pattern of proper motion, and one working much harder to get the same result, yet still less consistent.
It's like learning music or a language- you learn the rules, start with the basics, ingrain them with mindful practice until it becomes a natural part of you that you can perform with little or no thought of it, the state known as 'flow'.
Form is the key to masterful results. Awareness and study of practice over time is the way to good form. The learning and refining is likely endless. And fun.
Let's run!
Wednesday, May 30, 2012
Got goals?
Been thinking about some goal ideas lately, and just on today's run they firmed up. You're the first to know.
Here they are:
Run a BQ.
50 miles/week for a month.
Learn some beginner yoga.
Drop 10 pounds.
Run a Boston Qualifying time- This idea has bubbled around for a few years really, before I was even running marathons and just thinking about it. Running Boston would be a huge lifetime thrill for me, but the idea always seemed out of reach and I didn't seriously consider it. And, the BAA has tightened up the age bracket times even more since then. My BQ is 3:40. I did the Carmel marathon this Spring in 3:56 with a moderate training schedule and ran it with no real sense of urgency. On that day 3:56 is about what I had, but with a more focused training effort with a BQ in mind I have to believe I have a shot. I feel the new system of getting in to Boston is pretty crazy in that those who qualify faster than their BQ have first shot at registration (so in effect they are qualifying the qualifiers), but I realize they have limits to the field they can handle and overwhelming numbers wanting to run. So a BQ is in no way a guarantee you can get in.
But, all that aside- I'm going for it and we'll see what happens!
50 miles a week for a month- This came to me awhile ago in a conversation with my buddy Cliff, so I blame him. Running-wise things have gelled fairly well lately and I feel reasonably durable and ready to try some consistent longer weeks. I'm averaging 42.1/week now for the year, with several 50's, a 60 and even a recent 70 mile week, so 50/week is definitely in range. A potential clash here is that I'm returning to the trails after a Spring of mostly road miles, and for me trail miles are tougher, so it might be a little tricky to work it out. Plus, with my always over-riding Prime Directive Main Goal Numero Uno- Stay Healthy, this would be the first goal to go. But I'm going for it with June.
Learn some beginner yoga- I was talking with a friend after a trail race recently about how my hips seem to limit my effective race pace range in that they tire and tighten and shorten my stride before I'm really otherwise physically tired, and I voiced that I'd like to figure out some way to keep them looser. "Try some yoga", was the suggestion. Now, I have tried yoga before, a little, and it went fairly poorly. In fact, it was pretty ugly. In fact, I completely and totally sucked. But I've heard from way too many good runners who swear by it as a wonderful cross training compliment to running to not give it a real try. I have dug up two easy-ish routines geared toward opening hips and have started learning them, one move at a time. It's still nasty to imagine how I must look, but I'm going to stick with it and see what happens because the worst case here is getting a little more limber.
Drop 10 pounds- A realistic expectation. Right now, one of the best things I can do for my running is to lighten the load. Goal time frame here is the end of July, very doable. 'Nuff said.
So, goals. Long, short and medium term. Stated right here in 'public'.
Ready- Go!
Tuesday, May 15, 2012
"You've got to have heart, miles and miles and miles of heart"...
One of my stated goals for the year is to run 2012 miles, after coming pretty close last year without really tracking it. 2012 divided by 12 = 167.6 , and times 5 = 838.3, so my current year total of 800 with two weeks left in May is slightly ahead of schedule. Hmmm....2,100 miles? 2,500? A million? We'll see.
I took last week off of work for my annual Spring Staycation and, as always, really enjoyed that. I got caught up on house and yardwork, read a couple of books, enjoyed the first season of Game of Thrones, and had my first 70 mile week. Off Monday, 8 on Tue and Wed, both productive form-specific runs on the flat gravel of Moon road, 20 on Thurs with Cliff as he readied for his 5/20 marathon in Germany, easy 4.5 on Fri, Dances With Dirt trail half on Sat, and 15 on Sun. Counting the previous weekend of the Indy Mini and 12 the following day I recorded 95 miles in the last 9 days, certainly an all time high for me.
And I'm happy to say that for the most part all is well, knock on wood. Other than the races it was all moderate pacing at best, and other than the usual complaints from my corporeal chorus, no real problems. Yes! I'm encouraged by all of this and excited for the rest of the year. In a fit of glee I signed up for two additional marathons in the Fall, the Air Force in Dayton, and the Monumental in Indy, so I now have a full in Sept, Oct and Nov to look forward to and plan for.
Still experimenting with the heart rate zone training and am watching the results, but don't really have enough yet to measure any effects. I do believe in the science behind it and expect to see continued improvement. One thing I have noticed is how little fuel I need, even on long runs. During the Carmel marathon I used one gel and only drank water. That gel was more preventative than need, and looking back I don't think it was really necessary. During these last 9 days I also only used one gel at the end of the 20 miler to try a new brand, which I didn't like. Part of the reasoning behind heart rate training is that it 'trains' your body to use more fat than carbs for fuel, and that sure seems to be the case, though of course a slower pace also consumes less fuel. This is great news for me though, because I've never really liked using gels and so far have yet to find one that doesn't leave me feeling bloated and gross.
Not sure how to summarize this rambling post. Take time, run long, listen to your heart.
Up next- Run With the Foxes trail race!
Saturday, April 28, 2012
Race Report- Carmel Marathon
It was a dark and stormy early morning. Suddenly, a shot rang out! Hundreds of people ran away from the scene. This is their story. Or, mine at least.
I stood in a crowd of a little over 1,800 people gathered for the Carmel, Indiana full and half marathon, 'listening' to the mostly unhearable pre-race announcements. "Blah blah blah, wonderful Carmel, wokka-wokka-watermelon, Carmel office holders, blahdeblahdeblah, Ready...GO!" And ready or not, my third marathon was underway. I like to start further back in the slower corrals and work my way up during the race as this gives me a helpful sense of forward momentum, and assures a reasonable starting pace also, but I was itching to run. I felt, as they say, full of running.
Training had gone well, and while I could have and probably should have done more long runs I felt ready, excited, and eager. I had a reasonably challenging goal of 4 hours, the experience of a previous marathon for reference, and red shoes. The weather had improved some from the predicted rain and cold to at least partly sunny and chilly, but it had been puzzling to figure what to wear. I settled on singlet with a thin jacket I was prepared to toss away at some point. I had used this jacket for years and never really liked it. The collar lining material rubbed my neck, the zipper pull had broken and offered only a little nub to pull on, and the wrist elastic had long ago given up the ghost so the sleeves would ride up and flop around annoyingly. So yeah, I'd wear it until the temp warmed and then leave it at a water station trash can, and good riddance.
The first several miles were pretty slow, from working my way through the crowd and (literally) warming up. I loosened up and settled in for some miles, taking in the scenery, conversations around me, and as always, monitoring and adjusting my form and stride. Around mile 8 I started running pretty well and was happy to see sub 9 minute pace on the Garmin. My goal time required a 9 minute pace, so anything under that would both make up for the slow first miles and put a little time in the bank for later. My perceived level of exertion was fine, I felt steady and relaxed and was running easy.
In fact, other than for a super quick pit stop at mile 16 to, er, unhydrate, I was under my 9 minute pace right up until mile 23, when I stopped to wrestle with the stupid jacket that had by now become my nemesis. I had taken it off somewhere along the way, then realized I might want it later since it wasn't really warm and at several places the gusty wind was downright cold, so had reluctantly tied the thing around my waist. It flopped around, nipped at my arms, the sleeves came loose and flapped against my legs 9,457 times, and eventually the whole soggy burden it had become unravelled and started sinking lower from my waist, threatening to leave me hog-tied in the ditch. So I stopped during mile 23 and walked as I redid the knot and explored the depths of the bluer portion of my vocabulary. At this point I realized I'd need it after the finish, so this combative remora had gained a free ride. Note to self: use gear check next time, duh.
At Chicago I had started slowing steadily after mile 18 and was in trouble after about 22, but I continued to feel mostly fine pretty much the whole way this time. No 'Wall', no great crash, no wheels coming off. I was over 9/min after mile 23, and the last couple of miles were a challenge as I was starting to lose it then, but I was far too determined to lose sight of my goal and I actually picked it up as the finish neared. I had run by how I felt and had settled into my most natural speed just as I had trained for, running by perceived level of exertion, nudging but not pushing past going just a little too fast. I only used one gel at mile 10 and only took water at a few stops since I don't like Powerade, the house special that day. Overall I'm very happy with nearly every aspect of this race and encouraged for more marathoning. Time now to learn what I can from this and plan training for Summer and Fall races. More miles and less weight and maybe I can hope for a 3:45 some day?
My official time was 3:57:52, but my Garmin had measured 26.45, and at 26.2 my time was 3:56:15. But official is official, so 3:57 it is. A 20 minute PR from Chicago and a green light for more progress, I say.
It was great to have friends there also, and it's hard to explain how much those high 5s and cheers meant to me at mile 24. Thank you so much for that.
Other more random memories: getting to ride to the start in the empty "Elites Van" because a few of us were in the right place at the right time, calling out "High 5 to the runner you don't know!" (a la Jon L.) to a string of local runners going the other way and getting very enthusiastic response, a short convo with a woman about shoes ("I have 11 pair of Newtons!") that made me happily realize my own shoe problem pales to a broader comparison, and as always, seeing and high 5ing little kids along the way.
I've read the percentage of the general population that runs is only about 1% or so, (I think?) but it is one that is richly steeped in humanity and while we all run alone, nothing seems to pull us together like a race, where the shared effort and enthusiasm turns a crowd into a sort of family, if only for a few hours.
And the jacket? I was glad to have it after the finish, where I got chilled pretty fast again. The stupid sweat soaked smelly nasty heavy necessary parasite got the last laugh too- as I write my neck is still healing from where the flopping zipper rubbed a raw spot. It's washed and hanging in its lair, and one happy day I will rid myself of it. Probably.
I stood in a crowd of a little over 1,800 people gathered for the Carmel, Indiana full and half marathon, 'listening' to the mostly unhearable pre-race announcements. "Blah blah blah, wonderful Carmel, wokka-wokka-watermelon, Carmel office holders, blahdeblahdeblah, Ready...GO!" And ready or not, my third marathon was underway. I like to start further back in the slower corrals and work my way up during the race as this gives me a helpful sense of forward momentum, and assures a reasonable starting pace also, but I was itching to run. I felt, as they say, full of running.
Training had gone well, and while I could have and probably should have done more long runs I felt ready, excited, and eager. I had a reasonably challenging goal of 4 hours, the experience of a previous marathon for reference, and red shoes. The weather had improved some from the predicted rain and cold to at least partly sunny and chilly, but it had been puzzling to figure what to wear. I settled on singlet with a thin jacket I was prepared to toss away at some point. I had used this jacket for years and never really liked it. The collar lining material rubbed my neck, the zipper pull had broken and offered only a little nub to pull on, and the wrist elastic had long ago given up the ghost so the sleeves would ride up and flop around annoyingly. So yeah, I'd wear it until the temp warmed and then leave it at a water station trash can, and good riddance.
 |
| We who are about to die salute you! |
The first several miles were pretty slow, from working my way through the crowd and (literally) warming up. I loosened up and settled in for some miles, taking in the scenery, conversations around me, and as always, monitoring and adjusting my form and stride. Around mile 8 I started running pretty well and was happy to see sub 9 minute pace on the Garmin. My goal time required a 9 minute pace, so anything under that would both make up for the slow first miles and put a little time in the bank for later. My perceived level of exertion was fine, I felt steady and relaxed and was running easy.
 |
| How's that for hitting my goal pace of 9:00! |
In fact, other than for a super quick pit stop at mile 16 to, er, unhydrate, I was under my 9 minute pace right up until mile 23, when I stopped to wrestle with the stupid jacket that had by now become my nemesis. I had taken it off somewhere along the way, then realized I might want it later since it wasn't really warm and at several places the gusty wind was downright cold, so had reluctantly tied the thing around my waist. It flopped around, nipped at my arms, the sleeves came loose and flapped against my legs 9,457 times, and eventually the whole soggy burden it had become unravelled and started sinking lower from my waist, threatening to leave me hog-tied in the ditch. So I stopped during mile 23 and walked as I redid the knot and explored the depths of the bluer portion of my vocabulary. At this point I realized I'd need it after the finish, so this combative remora had gained a free ride. Note to self: use gear check next time, duh.
At Chicago I had started slowing steadily after mile 18 and was in trouble after about 22, but I continued to feel mostly fine pretty much the whole way this time. No 'Wall', no great crash, no wheels coming off. I was over 9/min after mile 23, and the last couple of miles were a challenge as I was starting to lose it then, but I was far too determined to lose sight of my goal and I actually picked it up as the finish neared. I had run by how I felt and had settled into my most natural speed just as I had trained for, running by perceived level of exertion, nudging but not pushing past going just a little too fast. I only used one gel at mile 10 and only took water at a few stops since I don't like Powerade, the house special that day. Overall I'm very happy with nearly every aspect of this race and encouraged for more marathoning. Time now to learn what I can from this and plan training for Summer and Fall races. More miles and less weight and maybe I can hope for a 3:45 some day?
My official time was 3:57:52, but my Garmin had measured 26.45, and at 26.2 my time was 3:56:15. But official is official, so 3:57 it is. A 20 minute PR from Chicago and a green light for more progress, I say.
It was great to have friends there also, and it's hard to explain how much those high 5s and cheers meant to me at mile 24. Thank you so much for that.
Other more random memories: getting to ride to the start in the empty "Elites Van" because a few of us were in the right place at the right time, calling out "High 5 to the runner you don't know!" (a la Jon L.) to a string of local runners going the other way and getting very enthusiastic response, a short convo with a woman about shoes ("I have 11 pair of Newtons!") that made me happily realize my own shoe problem pales to a broader comparison, and as always, seeing and high 5ing little kids along the way.
I've read the percentage of the general population that runs is only about 1% or so, (I think?) but it is one that is richly steeped in humanity and while we all run alone, nothing seems to pull us together like a race, where the shared effort and enthusiasm turns a crowd into a sort of family, if only for a few hours.
And the jacket? I was glad to have it after the finish, where I got chilled pretty fast again. The stupid sweat soaked smelly nasty heavy necessary parasite got the last laugh too- as I write my neck is still healing from where the flopping zipper rubbed a raw spot. It's washed and hanging in its lair, and one happy day I will rid myself of it. Probably.
Thursday, April 19, 2012
Carmel Marathon, 2 days out.
This Saturday I'm running the Carmel Marathon. I did the half there last year and enjoyed it and was impressed with how well everything was organized, especially considering it was their first year and they had a lot going on- half, full, and 8K road race among other events. So back in early Winter I decided to do the full this year and started planning and training.
I'm really pretty new to marathoning, having only done two so far, Chicago waybacklongtimeago in 1986 and then again last Fall. So my lifetime average has been one every 25 years, but I have two scheduled this Summer. So far. If Carmel goes well we'll see about maybe doing others as I have fallen prey to the lure of the Marathon Succubus. I mean, if there is one.
I really don't remember much about training or running Chicago the first time, but while I finished and enjoyed it I guess it was enough for me at the time. Last year my goal there was to run easy, finish, and enjoy it as best as I could, all of which I did. I finished in 4:16.
My goal for Carmel is to break 4:00. This started as a casual early thought but has become a firm goal as it has neared, and now I'll damn well do it or know why. Goals are all subjective and subject to race day conditions. A 4 hr marathon is fairly modest, but this is a gateway goal for me. My longer term goal is to use a sub-4 hr Spring full to launch a good Summer of further retooling my form, drop more weight, learn more about heart rate training, and do much better in my Fall full in West Virginia, the Freedom's Run. That's the plan.
Training has gone pretty well. I adopted and adapted a Hal Higdon marathon plan, adding some ideas of my own and others. For Chicago last year I mostly trained on trails and got by with strength and endurance runs and very little speedwork. This Spring I have increasingly kept to the roads, have done Saturday long runs of 15, 17, and 19 with runs of 8-12 the next day, and have done some interval work the last several weeks as well. I have just over of 600 miles since Jan 1 and am averaging 40 per week and ramping up. I will likely always feel I can be better trained for a race, but I do think I'm better prepared now than for last Fall's Chicago. Sub 4:00!
The predicted weather has bounced around some and has yet to settle on a consistent forecast. How like Indiana is that? It started out looking great, then storms, colder temps and wind suddenly showed up. It's been slowly improving this week, currently looking like rain Friday night with a low of 41 and now at least partly sunny Saturday with a high of 59 and less wind. For me, a starting temp of about 50 with sun and a slow climb to mid to upper 60's at finish is perfect, so I hope this holds.
I haven't tapered very well in the past, generally doing too much, but this time I feel I got it about right. I've been pretty busy this week with life and stuff and haven't had a lot of time to worry about it. But between suddenly running less and eating a few more carbs than usual I started feeling GREAT today! One more day to store it up and I'm betting I'll be more than ready to go Saturday morning.
Marathon! Sub 4:00! Bring it!!
I'm really pretty new to marathoning, having only done two so far, Chicago waybacklongtimeago in 1986 and then again last Fall. So my lifetime average has been one every 25 years, but I have two scheduled this Summer. So far. If Carmel goes well we'll see about maybe doing others as I have fallen prey to the lure of the Marathon Succubus. I mean, if there is one.
 |
| 1986 Chicago Marathon finisher's medal. The "10th annual"! |
My goal for Carmel is to break 4:00. This started as a casual early thought but has become a firm goal as it has neared, and now I'll damn well do it or know why. Goals are all subjective and subject to race day conditions. A 4 hr marathon is fairly modest, but this is a gateway goal for me. My longer term goal is to use a sub-4 hr Spring full to launch a good Summer of further retooling my form, drop more weight, learn more about heart rate training, and do much better in my Fall full in West Virginia, the Freedom's Run. That's the plan.
Training has gone pretty well. I adopted and adapted a Hal Higdon marathon plan, adding some ideas of my own and others. For Chicago last year I mostly trained on trails and got by with strength and endurance runs and very little speedwork. This Spring I have increasingly kept to the roads, have done Saturday long runs of 15, 17, and 19 with runs of 8-12 the next day, and have done some interval work the last several weeks as well. I have just over of 600 miles since Jan 1 and am averaging 40 per week and ramping up. I will likely always feel I can be better trained for a race, but I do think I'm better prepared now than for last Fall's Chicago. Sub 4:00!
The predicted weather has bounced around some and has yet to settle on a consistent forecast. How like Indiana is that? It started out looking great, then storms, colder temps and wind suddenly showed up. It's been slowly improving this week, currently looking like rain Friday night with a low of 41 and now at least partly sunny Saturday with a high of 59 and less wind. For me, a starting temp of about 50 with sun and a slow climb to mid to upper 60's at finish is perfect, so I hope this holds.
I haven't tapered very well in the past, generally doing too much, but this time I feel I got it about right. I've been pretty busy this week with life and stuff and haven't had a lot of time to worry about it. But between suddenly running less and eating a few more carbs than usual I started feeling GREAT today! One more day to store it up and I'm betting I'll be more than ready to go Saturday morning.
Marathon! Sub 4:00! Bring it!!
 |
Monday, April 9, 2012
Step right up!
We got Progress, right here in River City! Progress with a capital P and that rhymes with C and that stands for Cadence! Had a nice Ah-ha! moment kind of deal today on a Sunday longish run. It was very sweet indeed. It all started with a heart rate monitor...
I've been re-reading about training with a heart rate monitor, mostly from this site, (another take on it here) and have decided to try this training right after the quickly approaching Carmel marathon. So I got a heart monitor strap for my Garmin and finally curiously tried it out today. I use the contraption sparingly, usually when I'm on an unfamiliar course or want to measure a specific distance, and generally turn it on and ignore it until the run ends. I'd rather pay attention to whatever I'm running past than data on my wrist. But watching the beats of my heart was pretty fascinating to see and I was checking it a lot. In a nutshell, the formula has my training HR limit right at 130, and, at least at first, the challenge is supposed to be in running slow enough to keep under your limit. But, after racing up to 145 right off, mine settled in at 120-125 at my normal training pace. Either I have a turbo-charged super efficient pumper, a defective Garmin, or my formula interpretation is whack. I like the former.
Anyhow, checking the watch so often got me thinking about numbers, and 180 came to mind, which is widely accepted as a model for running cadence. I was not far into the run and still not quite up to speed, and still a little tired from 19 miles yesterday, and counted 30 strikes for my right foot in 30 seconds- times 2 for a minute and times 2 for both feet = 120, pretty low. Pick it up here, dude. I shifted up to what felt about like my normal pace and did some math, realizing that 45 single foot strikes equals the magical 180 and checked again, still low at 140. Dang. One more bump up and- hey wait, what's this?- I felt smooth, light, and easy, and my HR was still in the low 120's.
I've been making a sustained effort to change my form for the last few years, with some good progress, and am mindful of this as I run, usually. I was your classic heel striking over strider and running faster meant running harder. Two knee surgeries later I started learning as much as I could about better running form and feel I've made some good progress, still with room for improvement. On-line videos, books and articles, DVDs, an all-day Chi Running session, and a few local form clinics have all helped a lot and left me with a string of cues to keep in mind. I know I run with my head down and still, frustratingly heel strike, though much less. Like cooking a good meal, working on form is a work in progress, hard to do right all the time, and steady progress leads to more possibility of improvement. I now firmly believe that proper form is the key to long-term healthy running, and at some point I'll go into more detail in a future post.
By picking up my running cadence, my stride shortened slightly, which put my feet in a better landing pattern, which made me feel lighter and smoother, and the swirl of form cues all seemed to fall into place at once. Ha! Hey- this is great! Look at me! Or maybe the endorphins had just kicked in, but something happened. I continued and finished the run trying to lock in this change and I do feel like this was the easiest I have run the hilly 8.5 mile course I know well. Also, my HR never did get much higher and I finished with a 123 average, including some spikes on uphills. I need to explore the HR training formula further and do some testing to find my best range, and that will be interesting.
So, pretty exciting and I sure do hope I can make this my new norm and not just a one run thing. If running form is the key to running well and well into your lifespan and potential, is cadence then the key to that form? I was still a little under 180, but am very curious to see what happens with this week's training.
Sunday, April 1, 2012
Race report- Bound The Mound Trail Half
I've been running far more than writing of late and time to get caught up here. First up, Bound The Mound Trail Race on March 3rd, in Evansville, Indiana. I found this race while snooping through the race listings on Trail Runner Mag's site, which is a real good race resource to have.
All races start with preparation and no exception here. Let's see, working backward from an 8 a.m. race start- get there an hour early, 2.5 hour drive, most of an hour to coffee up and wake up, that's looking pretty dang early. I posted the idea on Facebook and that drew in a friend who was also interested and before I could say "Holy crap I have to get up at 3 a.m!" we were both registered. Game on.
The drive went quickly and enjoyably with the company as we yakked our way through the darkness, heading South on county highways through the rural Indiana countryside. We made good time and got there sooner than we thought, in more ways than one. Did you know Evansville is in a different time zone? Neither did we and we realized we had an extra hour to wait, one that could have been spent sleeping. These are the days of our lives.
Bound The Mound is a lap course, and the half marathon meant 4 laps with an add-on around a field at the end. I've done a few lap races before and generally like the format- first lap is getting familiar with the course and subsequent laps are benchmarks to the balance between what's left to run and what's left in the tank. I hadn't done a 4 lapper before, and had never been to Evansville either, so this would have to be interesting, right?
It had rained a couple of days before and there were muddy stretches on the flat sections of the course, and further back in the boggy parts it was downright swampy. With a lap course this means hundreds of feet churn it up even more each time through.
With a little luck we all learn as we go, and I try, I try. It's hard for me to judge how much to wear when the temps are changing with the seasons. I'm not a fan of cold, and as a result tend to overdress for runs with rising morning temperature change. Folks were wearing everything from coats and pants to singlets and shorts, and I went with tights, light jacket and hat. Too much, again. Whatev.
I ran a 2:07 half, a fair time for me at this point in the year. Even better, I had a blast doing it. There was a good size field and the race was well organized. The Bound The Mound RD is ON IT as far as getting info out to registrants. I swear I got more emailed pre-race info than I did for the Chicago Marathon. Afterward there was actual food for runners, including your choice of burgers, dogs, and sides. And donuts. And this guy.
All in all, a fun day and a good race. Really, any day we can romp through the woods is a good day to me. And many thanks to Erin, who made it all way more fun than it would have been alone.
All races start with preparation and no exception here. Let's see, working backward from an 8 a.m. race start- get there an hour early, 2.5 hour drive, most of an hour to coffee up and wake up, that's looking pretty dang early. I posted the idea on Facebook and that drew in a friend who was also interested and before I could say "Holy crap I have to get up at 3 a.m!" we were both registered. Game on.
The drive went quickly and enjoyably with the company as we yakked our way through the darkness, heading South on county highways through the rural Indiana countryside. We made good time and got there sooner than we thought, in more ways than one. Did you know Evansville is in a different time zone? Neither did we and we realized we had an extra hour to wait, one that could have been spent sleeping. These are the days of our lives.
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| And they're off! |
It had rained a couple of days before and there were muddy stretches on the flat sections of the course, and further back in the boggy parts it was downright swampy. With a lap course this means hundreds of feet churn it up even more each time through.
 |
| For me, part of the charm of trails. |
With a little luck we all learn as we go, and I try, I try. It's hard for me to judge how much to wear when the temps are changing with the seasons. I'm not a fan of cold, and as a result tend to overdress for runs with rising morning temperature change. Folks were wearing everything from coats and pants to singlets and shorts, and I went with tights, light jacket and hat. Too much, again. Whatev.
I ran a 2:07 half, a fair time for me at this point in the year. Even better, I had a blast doing it. There was a good size field and the race was well organized. The Bound The Mound RD is ON IT as far as getting info out to registrants. I swear I got more emailed pre-race info than I did for the Chicago Marathon. Afterward there was actual food for runners, including your choice of burgers, dogs, and sides. And donuts. And this guy.
All in all, a fun day and a good race. Really, any day we can romp through the woods is a good day to me. And many thanks to Erin, who made it all way more fun than it would have been alone.
Sunday, February 26, 2012
Technokay
I was thinking during a cold weather run the other day about running clothes and how they have changed so much. It was under 40 degrees and nasty rainy and here I was in just a light windbreaker, short sleeve tech shirt and tights, feeling comfortable like a rose in a Winter green house.
Back in the day, as they say, it was all cotton. Up in Wisconsin in Winter I would wear a cotton long sleeve shirt or two under a heavy cotton hooded sweatshirt with matching sweat pants and maybe long johns to boot. Bulky at best, and heavy, wet and cold after some miles. But it's what we did, or at least what I knew at the time. (To date this, I remember someone yelling "Yo, Rocky!" on a run.) Summer would be cotton shorts, sometimes with contrasting cotton trim that would rub like crazy, and a plain old cotton T shirt. There was probably techy stuff available but if so I hadn't noticed it yet. I was the Cotton Kid, and kept vaseline handy to help with the chaffing. Ouch.
Shoes were basic then also, but I'll keep this to clothes because if I start in on shoes I won't stop. I will say I wore (Onitsuka) Tiger Corsairs, leather and tight. Can I get an amen?
Fast forward nearly 40 years and 5 more inexplicable Rocky movies and look where we are now- the Enchanted Land of Technical Shangri La. Light weight, comfortable stuff that wicks like a mofo and adds as much colorful style as you care to sport. Windproof, rainproof, thermo, heat trapping, heat releasing, micro-fiber, breathable, odor preventing, laser cut, mesh panels, hidden pockets, UV protection, muscle-targeting, super soft, welded seams, reflectivity, compression, adjustable drawcord, soft shell, hard shell, and so much more in several variations of fit preference and color combinations to fill any one's wildest needs. Unless you're a girl, then it seems you have to like pink or blue.
I'm not the guy to give running apparel its full due, Taylor Penrod already does that very well over at What I Wore (On My Run) and I can't stop laughing at the idea of me ever coordinating an outfit. In fact, when packing my running bag of a morning, if I happen to notice things matching I tend to switch to some other item that does not. I don't want to be that guy.
But I sure do appreciate the options out there these days. I sort of reviewed an Asics rain jacket before, and while I still use and enjoy that jacket I have also realized that the least I can wear the better. On the coldest long runs this Winter I wore a long sleeve tech shirt under a mid-weight jacket (plus tights, hat and gloves) and was fine for probably the first half of the run. Then, as someone whosweats like a stuck pig perspires slightly I realized I got colder as the run progressed because of the clothes becoming damp. So I experimented a little and now am happy, and warmer, wearing a super light weight windproof jacket with a short sleeve tech shirt underneath. It's colder standing around before the run, and the first few miles are chilly, but once warmed up with "that one extra degree of body temperature" as George Sheehan said, I'm just fine through the rest of the run. The Brooks LSD Lite jacket is great for this- truly windproof, super light and plenty roomy for layering, I've worn it comfortably well below its rated temp range of 40-55 degrees. There are probably better options, by Gore for instance, but for the money the Brooks does great. It reminds me of the classic pullover windbreaker I wore years ago, but a whole lot better.
I've also started treating jackets with Nikwax TX Direct spray on, which makes a rain resistant jacket nearly rain proof even in steady rains. It's easy to use too, just spray it where you want it while the jacket is wet, let it dry and bada bing.
Really not much you can do in the real heat of Summer, but light weight singlets do help, and I favor them as soon as I can in the Spring to as late into Fall as I can get away with them. I'm really not a techy kind of guy in general and nearly always prefer simplicity when it works. For instance I do have a Garmin, but I only wear it if I'm going to a new place or to measure a specific course or part of a course, and leave it at home otherwise. Really, I just want to run.
But we sure have come a long way from cotton options and we all benefit from that. Comfort, variable weather protection, well made, light weight and reflective at night. I guess the technical clothes are simplicity after all in that they let us enjoy the run more, and isn't that the whole idea?
Back in the day, as they say, it was all cotton. Up in Wisconsin in Winter I would wear a cotton long sleeve shirt or two under a heavy cotton hooded sweatshirt with matching sweat pants and maybe long johns to boot. Bulky at best, and heavy, wet and cold after some miles. But it's what we did, or at least what I knew at the time. (To date this, I remember someone yelling "Yo, Rocky!" on a run.) Summer would be cotton shorts, sometimes with contrasting cotton trim that would rub like crazy, and a plain old cotton T shirt. There was probably techy stuff available but if so I hadn't noticed it yet. I was the Cotton Kid, and kept vaseline handy to help with the chaffing. Ouch.
Shoes were basic then also, but I'll keep this to clothes because if I start in on shoes I won't stop. I will say I wore (Onitsuka) Tiger Corsairs, leather and tight. Can I get an amen?
 |
| These were great. |
I'm not the guy to give running apparel its full due, Taylor Penrod already does that very well over at What I Wore (On My Run) and I can't stop laughing at the idea of me ever coordinating an outfit. In fact, when packing my running bag of a morning, if I happen to notice things matching I tend to switch to some other item that does not. I don't want to be that guy.
But I sure do appreciate the options out there these days. I sort of reviewed an Asics rain jacket before, and while I still use and enjoy that jacket I have also realized that the least I can wear the better. On the coldest long runs this Winter I wore a long sleeve tech shirt under a mid-weight jacket (plus tights, hat and gloves) and was fine for probably the first half of the run. Then, as someone who
I've also started treating jackets with Nikwax TX Direct spray on, which makes a rain resistant jacket nearly rain proof even in steady rains. It's easy to use too, just spray it where you want it while the jacket is wet, let it dry and bada bing.
Really not much you can do in the real heat of Summer, but light weight singlets do help, and I favor them as soon as I can in the Spring to as late into Fall as I can get away with them. I'm really not a techy kind of guy in general and nearly always prefer simplicity when it works. For instance I do have a Garmin, but I only wear it if I'm going to a new place or to measure a specific course or part of a course, and leave it at home otherwise. Really, I just want to run.
But we sure have come a long way from cotton options and we all benefit from that. Comfort, variable weather protection, well made, light weight and reflective at night. I guess the technical clothes are simplicity after all in that they let us enjoy the run more, and isn't that the whole idea?
Monday, February 6, 2012
Saucony Mirage Shoe Review
Up next in the shoe review series is the Saucony ProGrid Mirage, a light stability road shoe. Introduced as a new model in June '11, the Mirage is another shoe in the stable of Saucony 4mm drop lightweight daily trainers, this one aimed at those who prefer a minimal amount of stability.
The fit of the Mirage is a little different than what I have found typical of Saucony in that it is fairly roomy all around, other than the beneficially slightly snug heel. The midfoot is maybe slightly more full than usual also but there are straps built into the lacing that integrate with overlays and snugs both sides to your foot as you adjust and tie the laces, and this system works well to connect your foot comfortably to the shoe. The forefoot is also fairly wide and fits my D width foot very well. The upper from midfoot forward is very simple and unrestrained, and is made of a soft open mesh type material that stretches some as your foot moves, making the shoe feel larger than it is without feeling sloppy or loose, a nifty trick.
The Mirage is considered a light weight trainer and my size 10 weigh in at 9.75 oz. but they feel lighter than that in stride. At 26mm heel and 21mm forefoot with sock liner included, the midsole has a nice firm feeling underfoot and gives a smooth ride from easy to tempo paced running.
I should say that I have always worn neutral designed shoes before, and the Mirage is my second pair of mild support shoes. The Saucony Fastwitch 5 is my first and will be reviewed in the near future. It's been interesting to experiment with light support shoes and I'm glad I got over the bugaboo of staying within your assigned category, but I would not venture further than light support. The difference I can tell is all about the arch area. Not more or higher arch per se, but there is a feeling of more area underfoot overall, giving a more, well, stable feeling, like the platform of the shoe is wider. It feels good to me and I adjusted immediately and liked it right off. I run some of my road miles out on county highways that are fairly steeply crowned and when traffic forces me from the more level center to the slanted edge of the road this extra stability seems to help correct that cant somewhat.
One complaint about the Mirage is what Saucony calls the "Hydrator Collar Lining", a thicker roll of foam that lines the upper interior of the collar and also the tongue. No doubt added by the Superfluous Gizmo Dept. of the design crew, this feature is more annoying than useful to me. Not uncomfortable, but noticeable as a wad of foam against your ankle, at least until it compresses with a little wear. Where the upper corners of the tongue meet the collar and overlap in use, this doubling of the foam can force the tongue to slide sideways, which is a little uncomfortable and could potentially rub during a longer run, though I have not had a hot spot yet as a result. I can't figure why, but this happens more with one shoe than the other, and is inconsistent with different pairs. I decided to tackle it somehow and wound up putting a stitch to connect the medial side of the tongue directly to the shoe and- problem solved. This whole thing might be unique to my feet/stride/karma also, who knows.
Overall, this shoe fits very well, rides smoothly and stays very comfortable on longer and pace runs. As a result I have committed to the Mirage for the road portion of my marathon training and have been very happy with it. In fact I got an extra pair to wear around just as a daily shoe.
The Saucony Mirage retails for $100, and Saucony is just now on the verge of releasing the Mirage 2.
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| One of several color combos, this white is super white white. |
The fit of the Mirage is a little different than what I have found typical of Saucony in that it is fairly roomy all around, other than the beneficially slightly snug heel. The midfoot is maybe slightly more full than usual also but there are straps built into the lacing that integrate with overlays and snugs both sides to your foot as you adjust and tie the laces, and this system works well to connect your foot comfortably to the shoe. The forefoot is also fairly wide and fits my D width foot very well. The upper from midfoot forward is very simple and unrestrained, and is made of a soft open mesh type material that stretches some as your foot moves, making the shoe feel larger than it is without feeling sloppy or loose, a nifty trick.
 |
| Weight saving open mesh upper and judiciously applied outsole. |
The Mirage is considered a light weight trainer and my size 10 weigh in at 9.75 oz. but they feel lighter than that in stride. At 26mm heel and 21mm forefoot with sock liner included, the midsole has a nice firm feeling underfoot and gives a smooth ride from easy to tempo paced running.
 |
| Concave support piece seen here as the arch in the medial midsole. |
I should say that I have always worn neutral designed shoes before, and the Mirage is my second pair of mild support shoes. The Saucony Fastwitch 5 is my first and will be reviewed in the near future. It's been interesting to experiment with light support shoes and I'm glad I got over the bugaboo of staying within your assigned category, but I would not venture further than light support. The difference I can tell is all about the arch area. Not more or higher arch per se, but there is a feeling of more area underfoot overall, giving a more, well, stable feeling, like the platform of the shoe is wider. It feels good to me and I adjusted immediately and liked it right off. I run some of my road miles out on county highways that are fairly steeply crowned and when traffic forces me from the more level center to the slanted edge of the road this extra stability seems to help correct that cant somewhat.
One complaint about the Mirage is what Saucony calls the "Hydrator Collar Lining", a thicker roll of foam that lines the upper interior of the collar and also the tongue. No doubt added by the Superfluous Gizmo Dept. of the design crew, this feature is more annoying than useful to me. Not uncomfortable, but noticeable as a wad of foam against your ankle, at least until it compresses with a little wear. Where the upper corners of the tongue meet the collar and overlap in use, this doubling of the foam can force the tongue to slide sideways, which is a little uncomfortable and could potentially rub during a longer run, though I have not had a hot spot yet as a result. I can't figure why, but this happens more with one shoe than the other, and is inconsistent with different pairs. I decided to tackle it somehow and wound up putting a stitch to connect the medial side of the tongue directly to the shoe and- problem solved. This whole thing might be unique to my feet/stride/karma also, who knows.
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| A tailor I'm not, but hey- it worked! |
The Saucony Mirage retails for $100, and Saucony is just now on the verge of releasing the Mirage 2.
Saturday, February 4, 2012
"Runner Conquers Weather!" (And reviews an Asics rain jacket)
"Man Conquers Nature!" "Man Conquers Mt Everest!" "Man Conquers Space!"
Really? I don't think so, and that kind of arrogant claim bugs me to hear. Mt Everest is just fine thanks, and will be for the next thousands of years as it has been in the past, even with the growing truckloads of junk left behind with each new expedition. Some guy climbed it with a team of local guides/packmules and big-buck sponsors maybe, and that's a mighty big deal for sure, but no conquering over Nature happened. "Man Conquers Giant Bowl of Corn Flakes!" You bet. Conquering yourself is the greater victory, but that discussion is beyond the scope of this blog and my brain. But- conquering some self-imposed limitation is pretty cool, and I'm happy to write about that.
I lived up in Wisconsin, way up dere ya hey, for 25 years and ran pretty steady most of those years. Hot and humid in the Summer and butt-clenching cold in the Winter, milder in Spring and Fall and beautiful throughout the seasons, each in its own way. None of it really kept me off the roads, same as down here in Indiana. Cold and snow- no problem. Hot and sticky humid- bring it. Windy and rainy- la la la la la. Wind, ice and heat slow the pace but don't prevent the run. But one thing that nearly always has- cold rain. Ugh. A nice Summer or Spring shower is refreshing and makes for a great run and even a downpour can be fun in a way, but take away any warmth and I get miserable fast. I have stayed in many times rather than go out in the cold rain, and hated it when I did. Little tiny indoor tracks make me nutty very quickly. I don't mind using a treadmill and have had many very effective and enjoyable workouts on them, but I will always prefer to be outside for a run. Cold or rain is not a problem. Cold and rain and I'm the one conquered.
Until this Winter that is. It's been an exceptionally mild Winter so far here in the Midwest, and the running has been great. There have hardly been any days where it just wasn't possible to get out, including on the trails, which sometimes I've had to avoid when the snow gets too deep and run on the plowed roads instead. So I guess I got spoiled and didn't want to stop when the cold rains did come, and out I went anyhow. And it wasn't awful. Not even very bad. In fact, I enjoyed it. Hey- this ain't so bad after all!
Few things fuel enjoyable momentum like enthusiasm, and this new discovery was getting fun. Even better than when I realized at 47 that actually, I do like olives after all. I set out to find a good running rain jacket since the one I had was far from waterproof. A pricey lot they are too, ranging up to $300 and beyond if you're willing. I'm not. I settled for an Asics Storm Shelter jacket, which is rain and wind proof and more to my budget at $100, still a pretty good chunk of dough. It's not wispy light like a windbreaker, but it's not heavy at all either and provides moderate warmth along with protection from the nasty elements.
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| Ta Da! |
It has most of the features I want- some reflective detail, (Hey running apparel manufacturers- MORE REFLECTIVITY!!) zippered front pockets, not-too-tight collar and a comfortable unrestricted fit. After several rainy runs I can say it is in fact rainproof too, so- bada bing! There are zippered vents under each arm you can use as you like, and the material has some way (magic?) to vent heat out also, so it stays comfortable. I've had this jacket out in temps ranging from mid 30's to mid 40's and it has been well suited in that range with just a SS tech T underneath. In all this is a nice treat and I'm very happy with it, though it is the limit of my experience with rain gear. I got the red one because I enjoy wearing color and it can't hurt being seen better by drivers too. It's neat also that just having the protection from the jacket is enough to keep me warm and enjoying the run without rainproof pants or hat also, so I'm all set.
So, all conquering aside, I can now happily add cold rainy days to my running schedule, and that's a good thing.
Wednesday, January 25, 2012
< = >+>
Less is more is sort of a buzz phrase these days for the minimalist 'movement' in the running shoe market, and < = > is the New Balance symbol for their Minimus line of running shoes. Somewhere this ad caught my eye. In the first place those shoes are wrong in too many ways to list and in the second place I have to wonder if the crazed designer and marketing team are intentionally trying to ride the sales wave while it's there. Or maybe it's coincidence.
And what do I know- maybe they're totally hot shoes.
Nah.
And what do I know- maybe they're totally hot shoes.
Nah.
Monday, January 16, 2012
Shoe Review- Merrell Mix Master
Next up in the shoe review series is the Merrell Mix Master, a new neutral trail shoe introduced just this past December, and one I was looking forward to soon after reading of it. It has many design features I thought would work very well for me, and you know what? They do!
I don't know a lot about Merrell, my experience with them is limited to a pair of their Trail Gloves introduced early last year, which I also like. Both shoes are very well made and the fit is fairly similar as well. Pretty standard length, close fit in the heel, fairly full midfoot that wraps the arch area snugly and a wide forefoot. This is a good design that provides a secure overall fit that keeps the foot stable in the shoe when going downhill, yet still allows plenty of room for natural foot movement within the shoe while landing. This can be a tricky fit to achieve, and Merrell seems to have it nailed. In fact I was a little worried my usual size 10 might be a little big, but now that they have settled in I feel the fit is about perfect.
My size 10 weigh in at 8.45 ounces which is great as it is, but they feel even lighter when running. It's neat how some shoes do that, so even better. The 16mm heel and 12mm forefoot make for another 4mm drop shoe, one of a growing number among varying manufacturers. It's my sweet spot and must be for others as well. The midsole is firm but offers enough cushioning to easily handle all the trail conditions I have seen so far. A big test for me is how rocks feel both under the forefoot and landing on one with the heel, especially when going downhill. While you can feel the surface beneath your foot, other than really sharp pointy rocks that would be a problem for any shoe the Mix Masters take them well in-stride. (Oops) There is a rock shield in the forefoot for added protection, yet the sole is very flexible as well and the overall ride is very smooth as a result.
Traction is another big test for me as I need to really trust my grip on the ground in all reasonable conditions. Otherwise my gait stiffens and trouble soon ensues. The Mix Master has terrific gripulation on par with the Saucony Peregrine, which I consider flawless in that regard. I have run uphill and down in loose gravel, mud, wet rocks and wood, and just today in the snow and have never slipped once, so yay! In fact I looked at my tracks in the snow and noticed the lugged treads have a sort of swirling pattern that flows from heel to toe. Then I realized I was getting all "A Beautiful Mind" and staring at my tracks, but I thought it was interesting.
Overall I really like these shoes and they are even improving with wear after about 35 miles. They are well made and I anticipate they should last at least comparably to most shoes and likely longer than most. I wouldn't use them for long road runs even though they are touted as such, (thus the 'Mix Master' name) but that's maybe just me. I was hoping these would fall between the Peregrine and NB110 for weight and protection and that's just about right. Not sure yet if they will replace the Peregrine as my ready-for-all-conditions/distances daily shoe but that is my plan for now, and I'll update this with further experience. So far the only negatives are the color, not being a fan of weird green, and the name, which makes them sound like a kitchen appliance. In short, no complaints so far.
The Merrell Mix Master trail shoe retails for $110.
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| Merrell Mix Master- black and blech. |
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| The forefoot feels wider than it appears here. Magic! |
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| How they look to the trail. The forefoot rock plate is visible as the orange dots. |
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| Traction galore! |
The Merrell Mix Master trail shoe retails for $110.
Frosty Trails 5 Mile race report
The Frosty Trails 5 Mile was held at Brown County State Park this past Saturday and was my first race of 2012. At first I thought a hard run mid-January sounded extra cruel- this is, after all, the season of hibernation, stagnation and vegetation. I am at my annual worst weight and have only been doing easy paced running, but after reflecting on that I realized this is the perfect time for a race!
Hosted by Bill Bartley of Indiana Running Company and with an appearance by the Mag 7 van and always-friendly Kelly Smith, the race was headquartered from the Lower Shelter where check-in was fast, easy and sociable. There was a big fire in the hearth, large pots of chili already starting to smell great, and tasteful music mixed with the wood smoke in the air. I had plenty of time before the race start and really enjoyed visiting with several runners I haven't seen for awhile. See, I used to do A LOT of the Mag 7 races, but not so much last year. So it was great to see that gang again and I hope to do more of that series this season.
Have I said it was cold? The early a.m. low was 7 here at the house that morning and by the time I had made the hour drive over the the park it was climbing toward 20 according to the car thermometer. After having being spoiled by a very mild Winter so far this felt worse than it was. It could be worse. Much worse.
Long sleeve tech shirt with long sleeve half-zip top, my fav Asics Thermopolis tights, hat and gloves were my ensemble for the day. I wear the cheapo brown cotton gloves you get bundled in packs of three down to the farmer's implement store, and have never had a pair of actual running gloves. I'd hate to pay that much for something I will be wiping my nose on and perhaps leaving behind as I have done once. This was last year, after a strange tug-of-war with a race volunteer over a paper cup of Gatorade which he was weirdly reluctant to let go of. My gloves got soaked with the stuff and became very sticky and extra gross, so after spying a trash can a few miles later they never made it to the finish line that day.
I had wanted to wear the Merrell Mix Master trail shoes but figuring the snow and several days of freezing temps would probably make for some slick conditions I opted for the Saucony Peregrines, traction master supreme. The Merrell's also have great traction but are not race tested and I wanted to play it safe. The Peregrines, see my review here, were perfect and I ran without undue worry of footing, a good feeling to have. I also tried some Smartwool socks for the first time in a race, a little bit thicker than I like but not bad at all, and very warm. Warm feet = happy heart.
There were about 40-50 of us there as we headed out on the trails at the start. The course was well marked and the woods were very scenic, though I mostly focused on the ground in front of me and on making my way in the crowd. I hadn't planned to charge out hard at all, just wanted to push a little harder than usual and go for a good run in the woods with some good like minded people. I'm not overly competitive with others as a rule, but I do prefer to pass rather than be passed and was happy to be moving forward pretty steadily. The crowd thinned as we each found our pace and soon I was in mental zoneland. I'm not one to do calculations of split times and related pace regulation and follow a pre-race scheduled chart of times to mark along the way. In fact I totally suck at all of that and prefer to look at the trees and hear the birds and let my mind wander as it will. The topic this time was mostly "running is life: cliche or applicable creed?" I decided it was bona fide since; the more you put in the more you get out, it's better with a challenge, unseen twists in your path are always ahead, sometimes you can coast downhill, sometimes it hurts, it mostly makes you happy, it gets better as you go. And more I can't remember.
The course was interesting and not as hilly as I would have guessed, and I was happy to have more juice than I thought i would during the climbing, a general weakness of mine. It took us out of the woods and onto a road for the last 3/4 mile or so and most of that was downhill. This was great, a time when I love to try and charge to the finish anyhow, and the downhill made that even better. I crossed the line and stopped the Garmin, realizing later it had not stopped. Again. I've done this before, hit the button at the finish and then realized later it was still running, sometimes seeing the drive home included on the map when I download it later. Oops. I figured 46:23 was probably about right.
I talked some with racers who had finished around me, went up to the shelter for some great chili, visited with friends in the parking lot, and finally headed back home, generally happy with this first race of the still new year. Thanks to everyone involved for putting this well-run race on for us to enjoy.
Next race- DINO Eagle Creek 15K, unless another one is around a twist in my path...
Hosted by Bill Bartley of Indiana Running Company and with an appearance by the Mag 7 van and always-friendly Kelly Smith, the race was headquartered from the Lower Shelter where check-in was fast, easy and sociable. There was a big fire in the hearth, large pots of chili already starting to smell great, and tasteful music mixed with the wood smoke in the air. I had plenty of time before the race start and really enjoyed visiting with several runners I haven't seen for awhile. See, I used to do A LOT of the Mag 7 races, but not so much last year. So it was great to see that gang again and I hope to do more of that series this season.
Have I said it was cold? The early a.m. low was 7 here at the house that morning and by the time I had made the hour drive over the the park it was climbing toward 20 according to the car thermometer. After having being spoiled by a very mild Winter so far this felt worse than it was. It could be worse. Much worse.
Long sleeve tech shirt with long sleeve half-zip top, my fav Asics Thermopolis tights, hat and gloves were my ensemble for the day. I wear the cheapo brown cotton gloves you get bundled in packs of three down to the farmer's implement store, and have never had a pair of actual running gloves. I'd hate to pay that much for something I will be wiping my nose on and perhaps leaving behind as I have done once. This was last year, after a strange tug-of-war with a race volunteer over a paper cup of Gatorade which he was weirdly reluctant to let go of. My gloves got soaked with the stuff and became very sticky and extra gross, so after spying a trash can a few miles later they never made it to the finish line that day.
I had wanted to wear the Merrell Mix Master trail shoes but figuring the snow and several days of freezing temps would probably make for some slick conditions I opted for the Saucony Peregrines, traction master supreme. The Merrell's also have great traction but are not race tested and I wanted to play it safe. The Peregrines, see my review here, were perfect and I ran without undue worry of footing, a good feeling to have. I also tried some Smartwool socks for the first time in a race, a little bit thicker than I like but not bad at all, and very warm. Warm feet = happy heart.
There were about 40-50 of us there as we headed out on the trails at the start. The course was well marked and the woods were very scenic, though I mostly focused on the ground in front of me and on making my way in the crowd. I hadn't planned to charge out hard at all, just wanted to push a little harder than usual and go for a good run in the woods with some good like minded people. I'm not overly competitive with others as a rule, but I do prefer to pass rather than be passed and was happy to be moving forward pretty steadily. The crowd thinned as we each found our pace and soon I was in mental zoneland. I'm not one to do calculations of split times and related pace regulation and follow a pre-race scheduled chart of times to mark along the way. In fact I totally suck at all of that and prefer to look at the trees and hear the birds and let my mind wander as it will. The topic this time was mostly "running is life: cliche or applicable creed?" I decided it was bona fide since; the more you put in the more you get out, it's better with a challenge, unseen twists in your path are always ahead, sometimes you can coast downhill, sometimes it hurts, it mostly makes you happy, it gets better as you go. And more I can't remember.
The course was interesting and not as hilly as I would have guessed, and I was happy to have more juice than I thought i would during the climbing, a general weakness of mine. It took us out of the woods and onto a road for the last 3/4 mile or so and most of that was downhill. This was great, a time when I love to try and charge to the finish anyhow, and the downhill made that even better. I crossed the line and stopped the Garmin, realizing later it had not stopped. Again. I've done this before, hit the button at the finish and then realized later it was still running, sometimes seeing the drive home included on the map when I download it later. Oops. I figured 46:23 was probably about right.
I talked some with racers who had finished around me, went up to the shelter for some great chili, visited with friends in the parking lot, and finally headed back home, generally happy with this first race of the still new year. Thanks to everyone involved for putting this well-run race on for us to enjoy.
Next race- DINO Eagle Creek 15K, unless another one is around a twist in my path...
Thursday, January 5, 2012
Coming Attractions
I've decided to refinance the house, which I'll probably write about at some point, and have taken some time off work to get it ready for the refi appraisal. As a result, I have less time to write than usual, but I want to stay in touch here and not let this sit idle. So, here's a few things I have planned for future topics-
More shoe reviews: I now have two runs and 14 miles in the Merrell Mix Master and am liking them, but I want to get at least 20 miles in any shoe before I review it. Also upcoming will be my take on the Saucony Mirage and Fastwitch 5, Altra Instinct and Lone Peak, Adidas Hagio (on my feet right now!), Brooks trio of their Pure Project line, New Balance MT110 and two of their Minimus shoes, Newtons, and many many more!
Also to come: my running history Part 2, as well as my progression with form change and the Great Shoe Search involved with that, a commentary about running on Moon Rd. out here in the sticks, and also one on why I love trail running. And at some point I'd like to write about running form and its relationship with injury cause and prevention.
All this and more, so be sure to stay tuned!
More shoe reviews: I now have two runs and 14 miles in the Merrell Mix Master and am liking them, but I want to get at least 20 miles in any shoe before I review it. Also upcoming will be my take on the Saucony Mirage and Fastwitch 5, Altra Instinct and Lone Peak, Adidas Hagio (on my feet right now!), Brooks trio of their Pure Project line, New Balance MT110 and two of their Minimus shoes, Newtons, and many many more!
Also to come: my running history Part 2, as well as my progression with form change and the Great Shoe Search involved with that, a commentary about running on Moon Rd. out here in the sticks, and also one on why I love trail running. And at some point I'd like to write about running form and its relationship with injury cause and prevention.
All this and more, so be sure to stay tuned!
Sunday, January 1, 2012
Shoe Review- Saucony Peregrine
I thought I should start my running shoe review series with the shoe I have probably put the most miles in this year, though the Altra Instinct is a very close second. A review of the Instinct (and Lone Peak) will be forthcoming.
The Saucony Progrid Peregrine is a neutral trail shoe built as a new model in February 2010. Following on the heels (my bad) of the wildly popular Kinvara, the Peregrine is loosely a trail version of that shoe. With a 4mm drop from heel to toe, relatively light weight of just under 10 ounces (for my size 10 pair) and a fair amount of firmer-than-soft cushioning the Peregrine makes a fine choice as a daily trainer for runs of any distance. A deeply lugged outsole provides flawless traction in all conditions I have encountered, including mud, wet wood, mossy rocks and snow, and other than perhaps ice I can't imagine traction ever being a concern with this shoe.
The fit is pretty typically Saucony, and by that I mean average length, a fairly snug heel and form-fitting midfoot, and (for my foot) barely wide enough forefoot. In fact the forefoot of the Peregrine is narrow even by Saucony standards and was initially a problem significant enough that I nearly ruled the shoe out.Wanting to try and make these otherwise promising shoes work I swapped the insoles from an old pair of unused shoes and cut the forefoot off to allow more room for my foot, and that worked great. As the shoes loosened up with use I was able to replace the original insoles and they now have a comfortable fit overall.
##Update## I recently got a second pair of Peregrines on super cheapo close-out and after a short debate got the same size as this review pair. I was a little worried about a repeat of the narrow-ish forefoot problem I describe here but didn't want to go up to a too-large size either. Thing is, this new pair-they fit great right out of the box. The forefoot is plenty wide and the shoes are ridiculously comfortable. After a muddy trail run just now they aren't new any more, but they sure do fit and ride well and I'm very happy with them. I've heard of variances in color and fit with different pairs of the same model shoe but this is the first I've noticed it. But- is the narrow pair or this pair the 'normal' example of the Peregrine?
##UpdatedUpdate##I can now say with confidence the wider forefoot is the norm, and my first pair were an exception. So all I said about it being narrow- just ignore that.
The Peregrine rides very well with enough cushion to be comfortable for the longest runs I can manage. Comfortable enough also for a short run on pavement, they worked well on snow-covered roads last Winter. I have put many trail miles on my pair while alternating pretty equally with the Instinct since late last Winter, through the Summer right up until now, nearly a year's use. The 4mm drop is a real sweet spot for me and along with the forefoot rockplate, I have found the firm cushioning to be just the right amount to strike a good balance between protection, comfort and conservative weight/height.
Until recently light weight trail shoes were a contradiction, but now there are an ever-increasing number to choose from as manufacturers feed the desires of their market. As a trail runner with a self-imposed 10oz weight limit it's great to see so many choices. The Peregrine, despite its narrow forefoot, has worked very well for me but before I replace these with a new pair I'm waiting to try some other new models- Merrell Mix Master on the way as I write, Saucony is apparently making a direct trail version of the Kinvara, Asics has the Fuji Racer, Brooks recently busted out with the Pure Grit, and I'm so far really enjoying my New Balance MT110's also.
The Peregrine retails for $90. Saucony will update with the Peregrine 2 in March.
 |
| Peregrine, all dolled up for photo shoot. |
The Saucony Progrid Peregrine is a neutral trail shoe built as a new model in February 2010. Following on the heels (my bad) of the wildly popular Kinvara, the Peregrine is loosely a trail version of that shoe. With a 4mm drop from heel to toe, relatively light weight of just under 10 ounces (for my size 10 pair) and a fair amount of firmer-than-soft cushioning the Peregrine makes a fine choice as a daily trainer for runs of any distance. A deeply lugged outsole provides flawless traction in all conditions I have encountered, including mud, wet wood, mossy rocks and snow, and other than perhaps ice I can't imagine traction ever being a concern with this shoe.
 |
| And after many miles in the real world. Those lugs offer superlative traction. |
The fit is pretty typically Saucony, and by that I mean average length, a fairly snug heel and form-fitting midfoot, and (for my foot) barely wide enough forefoot. In fact the forefoot of the Peregrine is narrow even by Saucony standards and was initially a problem significant enough that I nearly ruled the shoe out.Wanting to try and make these otherwise promising shoes work I swapped the insoles from an old pair of unused shoes and cut the forefoot off to allow more room for my foot, and that worked great. As the shoes loosened up with use I was able to replace the original insoles and they now have a comfortable fit overall.
##Update## I recently got a second pair of Peregrines on super cheapo close-out and after a short debate got the same size as this review pair. I was a little worried about a repeat of the narrow-ish forefoot problem I describe here but didn't want to go up to a too-large size either. Thing is, this new pair-they fit great right out of the box. The forefoot is plenty wide and the shoes are ridiculously comfortable. After a muddy trail run just now they aren't new any more, but they sure do fit and ride well and I'm very happy with them. I've heard of variances in color and fit with different pairs of the same model shoe but this is the first I've noticed it. But- is the narrow pair or this pair the 'normal' example of the Peregrine?
##UpdatedUpdate##I can now say with confidence the wider forefoot is the norm, and my first pair were an exception. So all I said about it being narrow- just ignore that.
 |
| Insole I cut to provide more forefoot room until the shoe loosened up enough. |
The Peregrine rides very well with enough cushion to be comfortable for the longest runs I can manage. Comfortable enough also for a short run on pavement, they worked well on snow-covered roads last Winter. I have put many trail miles on my pair while alternating pretty equally with the Instinct since late last Winter, through the Summer right up until now, nearly a year's use. The 4mm drop is a real sweet spot for me and along with the forefoot rockplate, I have found the firm cushioning to be just the right amount to strike a good balance between protection, comfort and conservative weight/height.
Until recently light weight trail shoes were a contradiction, but now there are an ever-increasing number to choose from as manufacturers feed the desires of their market. As a trail runner with a self-imposed 10oz weight limit it's great to see so many choices. The Peregrine, despite its narrow forefoot, has worked very well for me but before I replace these with a new pair I'm waiting to try some other new models- Merrell Mix Master on the way as I write, Saucony is apparently making a direct trail version of the Kinvara, Asics has the Fuji Racer, Brooks recently busted out with the Pure Grit, and I'm so far really enjoying my New Balance MT110's also.
The Peregrine retails for $90. Saucony will update with the Peregrine 2 in March.
2011 Race Schedule
This here is what I raced last year, the good and the bad. Less than the previous couple of years, especially less 5 and 10Ks, and not a single PR. Some of these I will repeat this year. I'd like to do more of the DINO and Mag 7 series and plan to add more trail races in general. 2012 schedule is still being formed.
2011 Race Schedule-
March-
5- Girls Club 10K- 46:59
12- DINO Eagle Creek 15K- 1:17
20- Atlanta Ga Half- 1:48:37
April-
2- IU Mini- 1:48:20
16- YMCA 5 & 10K- 5K- 23:02 10K- 49:10
May -
7- Indy Mini- 1:54:19
21- Run With The Foxes- 10K 1:12:32
28- Bayshore Marathon- DNS- allergies from Hell
June-
4- DINO Brown County 15K- 1:29:06
11- Carmel Half- 1:51:00
July-
23/24 Red Eye Relay- 19.5 miles in 3 untimed legs
August-
6- Eagle Creek Trail Half- 2:29:21 (13.72)
20- Madison Wi Half- 1:48
28- Bloomington Half- 1:52:48
September-
17- Hocking Hills Ohio Indian Run 40K- 4:28- My report can be found Here.
October-
9- Chicago Marathon- 4:16:40
22- Knobstone Trail Half- 2:13
November-
5-Indy Monumental Half- 1:46:06
2011 Race Schedule-
March-
5- Girls Club 10K- 46:59
12- DINO Eagle Creek 15K- 1:17
20- Atlanta Ga Half- 1:48:37
April-
2- IU Mini- 1:48:20
16- YMCA 5 & 10K- 5K- 23:02 10K- 49:10
May -
7- Indy Mini- 1:54:19
21- Run With The Foxes- 10K 1:12:32
28- Bayshore Marathon- DNS- allergies from Hell
June-
4- DINO Brown County 15K- 1:29:06
11- Carmel Half- 1:51:00
July-
23/24 Red Eye Relay- 19.5 miles in 3 untimed legs
August-
6- Eagle Creek Trail Half- 2:29:21 (13.72)
20- Madison Wi Half- 1:48
28- Bloomington Half- 1:52:48
September-
17- Hocking Hills Ohio Indian Run 40K- 4:28- My report can be found Here.
October-
9- Chicago Marathon- 4:16:40
22- Knobstone Trail Half- 2:13
November-
5-Indy Monumental Half- 1:46:06
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