Yellow Paint

A new study has found that 1/3 of all marathon runners will suffer from allergies post 26.2. Why? A lot of marathons are run in the spring or fall, which is prime time for allergies to hit. Also, many runners travel outside of their hometown for marathons, and may not be used to the plants in the new local. In order to combat this, the article suggests taking a corticosteroid nasal spray or a non-sedating antihistamine as a preventative measure and rinsing your nose with salt-water. It's also important for those suffering from asthma to carry medication with them, as allergies can often trigger attacks.

Popeye Was Right

Yup, eat your spinach (or other green leafy vegetable of choice)! Inorganic nitrate, which is found in such fruits and vegetables, can help increase mitochondrial efficiency. Why do we care about this? Basically, it translates into a reduction in oxygen consumption during exercise, as well as protection against heart disease and diabetes. But, while the effects of inorganic nitrate seem to have a rather immediate effect, the long-term benefits have not yet been studied.

Just make sure your mouth wash isn't too strong, or you might not be getting all of the benefits of a well-balanced diet (read the last paragraph of the article... now there's a random aside for ya!).

In the news...

Sean was interviewed for an article in the Charlotte Observer about running... read it!

Types of Yoga

At the beginning of every yoga session at Lululemon, the instructor always describes the "type" or "school" of yoga that we will be "practicing" that day. I don't know about y'all, but this means absolutely nothing to me. In an attempt to find out what one earth they were talking about, I decided to look it up. As it turns out, there are a lot of different kinds of yoga. The 6 main types are:

1. Hatha - classes are generally slow-paced and gentle, providing a good introduction to yoga
2. Vinyasa - classes are usually more vigorous and incorporate Sun Salutations (a series of poses in which movement is synchronized with breathing)
3. Ashtanga / Power Yoga - a very intense style of yoga where there is constant movement (i.e., flow) between poses (in Ashtanga classes, the poses are always performed in the same order... power yoga is a little less strict)
4. Iyengar - poses are usually held for long periods of time and are very focused on alignment; props (i.e., yoga blankets, blocks, and straps) are often used
5. Kundalini - explores the synergy between breathing and movement to "free" energy from the lower body and allow it to move upwards
6. Bikram / Hot Yoga - classes are held in 95-100 degree rooms, which helps to loosen tight muscles and "cleanse" the body through profuse sweating; there are 26 poses in total, but not all of them may be

Trying to figure out which sounds best for you... take the Yoga Personality Quiz!

Stretching... necessary or overrated?!?

Not only is stretching overrated according to some, but it actually has a negative effect on running economy! Over time, if you keep doing a given activity, your body will adapt to make it easier. You build up critical muscle mass, learn to use oxygen and glycogen stores more efficiently... so why then would flexibility be reduced if it too wasn't beneficial? Ok, so this argument kind of makes sense to me, good thing I only stretch on the weekends. Plus (skip the rest of this paragraph if you don't want to get too technical), people who suffer from mild forms of clubfoot are naturally better sprinters/jumpers because their tendons are pre-loaded (contrary to popular belief, clubfoot is not a bone deformity, but results from tendons being too short and yanking the bones out of alignment). For example, Kristi Yamaguchi and Mia Hamm both have clubfoot.

But wait. The last time I forgot to stretch on Sunday, I paid for it Monday. By mid-week, I couldn't even swing my leg enough to get a normal stride in, never mind touch my toes. I started running funny, so then my foot hurt, then my back, then my knee, and on and on... I was a mess by the weekend. And, well, the "less stretch" a muscle/tendon/ligament has, the more likely it is to tear/rupture. And, the article goes on to say that runners with greater hip flexibility are faster. Additionally, the author points out that people suffering from shortened Achilles tendons / calf muscles are more prone to injury.

Bottom line -- while you may be more efficient for a day or so if you don't stretch... you'll be way less efficient when you wind up rupturing/tearing something! On that note, I think I'll stick with stretching on Sundays... and maybe I'll add in a few more days just for kicks.

3/26-27 Race Reports

Rusty was 3rd overall (and the first "blind" runner) at the Raising Cane 5K. He and his guide Ian Toms ran a 21:19 (that's crazy)! He said it was an awesome experience... made you really appreciate seeing, especially going over train tracks and up hills! (results)

Other than that, it's us 2, rain 1 after the weekend (the rain "won" at Tir na nOg a few weeks back). It was good to see everyone in Umstead on Sat... and I hope spring comes back soon because this AM was rather cold. Oh, and I think I'm going to switch from biomed to meteorology... if I can be right 30% of the time, I should have my PhD by the end of the semester!

The Weekend

I apparently can't read a calendar... Rusty is running blindfolded in the Raising Cane 5K on Sat. morning!!! GOOD LUCK Rusty, and anyone else running this race... I can't even avoid obstacles on trails (like posts at the ATT) when I can see, never mind when I can't! Not sure if anyone is racing this weekend... think those of us who "went the distance" (aka ran a marathon last weekend) are recovering, while those of us who didn't are "not gonna stop" (aka train train train)... I'll stop with the Eye of the Liger lyrics soon :-) ! But, if you are racing, have fun and let us know how it went.

So, in honor of fashion week and world record Friday... the longest catwalk marathon lasted for 10hrs hours as part of the 2005 More magazine fashion awards.

I wear my sunglasses at night...

Now that it's finally light outside when we run, it's not only important to take care of your skin, but your eyes need to be protected from UV rays too. And, since futuristic is in and most sports sunglasses remind me of something that Geordi might wear, I can only assume that means that they are now trendy. I found this review of sunglasses, and another pair that is specifically designed for people with small heads. Don't like any of these? Well, this article provides some guidance (as well as some more sunglasses)! Among their suggestions:

• Make sure they're ANSI-approved
• Look for polarized lenses to cut down on glare
• Choose an appropriate "lens tint" (i.e., darker lenses are less appropriate for earlier morning / later night runs)

Running Skirts

This is the other trend I've noticed. At first, I thought that running skirts were best suited for walking... then I saw people training in them... then racing in them... and then winning (or running really fast times) in them. I've heard that they are comfortable, and actually own one made by Brooks. And, while I agree that it's fine for walking around in, I can't see myself running in it anytime soon (however, I seldom wear skirts, so that's not a huge surprise). As it turns out, I'm not the only one, and female runners seem to be pretty divided on the issue. And guys, don't despair, you can wear one too!

Arm Warmers and Calf Sleeves

Over the past year, I've seen more and more athletes wearing both of the products. Why? The elites started wearing them because they're AWESOME! I mean, nothing says "I'm a rock star" like a pair of leg warmers and a shirt without a torso. In all seriousness, both products have many benefits beyond they're ability to intimidate your competitors. As this article points out, arm warmers give you the ability to shed a layer more easily mid-race. And really, you don't even need to "shed" them... you can just roll them down (this give you the option of rolling them back up too if you decide that you aren't quite as warm as you thought). Plus, as an added benefit, you can store GU's in your arm warmers during long races / training runs (which comes in handy when you're carrying an inhaler and trying to drink water at the same time). And calf sleeves, don't even get me started on the benefits of them. To touch on two (1) they promote blood flow back to the heart, which keeps lactic acid, etc. from building up (they are especially beneficial for recovery and for any run lasting longer than 60min) and (2) they keep your lower legs warm, which may help prevent injuries to your calf muscle, Achilles tendon, etc. on cold days. Some of their lesser known perks... (1) you can write messages on them (like bye bye to you teammates), (2) the door at the grocery store "sees" neon yellow ones, allowing you to safely secure the last carton of your favorite icecream, and (3) you can get a tan line that makes you look like you play soccer when, in actuality, you don't have near the level of coordination required to play that sport!

5/19-20 Race Reports

Lots of racing... and lots of TOTALLY WICKED AWESOME results!!! We'll start with the races that do not include the word marathon in their names:

• Tim G. was 1st OA at the Run for the Pig 5K in Wendall, NC. He ran a 17:46... second place was 21:32... yes, he won by 3min and 46sec. Walt also ran a great race, placing 4th overall (1st AG by over 1.5min)... WOW! (results)
• The fact that he had to pace the 1:50 group at the Tobacco Road Half Marathon didn't stop Dave M. from racing on Sat. He ran well, grabbing 1st Master's at the Equinoxalizer 5K in Durham NC. Bill kept the winning streak alive, placing 1st in his age group... AWESOME! (results)
• Devin Swann won the Old Town Draught House Beerun 5 Mile in Greensboro, running a time of 25:32, which was 1min and 35sec ahead of #2... NICE JOB! (results)

Now on to Sunday's marathons and half marathons:

• Tim Surface added to the overall wins on Sunday, finishing nearly 9min ahead of the second place runner at the Wrightsville Marathon (he ran a 2:42:16)! The half marathon also saw some fast times and great results. Brian Fowler was 6th overall (and I think 1st in his age group), running a 1:17:17. Laura Frey was the 6th female (and I think 1st in her age group), running a 1:29:19. Katie ran a great race, finishing in the top 40 females, and Jacci ran a 4-min PR. AWESOME JOB Y'ALL... great times, especially with a brutal head wind!  (marathon male, marathon female, half marathon male, half marathon female)
• The Tobacco Road marathon and half marathon also turned out well for RRO / FAST Coaching. Starting with the 26.2-mile distance... we spotted two bright orange singlets (not traffic cones) running together up the final 1/2-mile long hill, and it was Kirby and Laura B! Kirby ended up crossing the line in 2:59:13 (3rd AG) and Laura B, in her 1st marathon, was the 3rd female (2:59:33). Keith was next across the line for us, running a PR. Marty G. managed to negative-split the race, and Brad S. and Oyler ran together for the last 5K. Our training partner Steffen also ran a great race. In the half, Brandon C. was 6th overall (2nd AG) in the half marathon, running a 1:13:31. Sean paced the 1:30 group, and finished right under pace. Jennifer C. (1st Master's) and I virtually crossed the line together, both running PR's. Natalie T. (2nd AG and PR), Katie L. (3rd AG), and Rita B. (2nd AG and a PR) were close behind, Dan H. had a much better race than he had anticipated, and Jeff S. and Erica (huge PR) went sub-1:50. Dave expertly paced the 1:50 group, and Sam and Mark B. both ran excellent races. Our friends Lisa and Joey set PR's, and I saw a ton of our other "running pals" out there and running strong... WAHOOO! (marathon, half marathon) 

I know I'm missing people, because I definitely saw more RRO singlets out on the Tobacco Road course, and I'm not sure who all ran Wrightsville. So, let us know how you did, and and and CONGRATS EVERYONE ON AN AWESOME WEEKEND OF RACING!!! Seriously, aside from the overall and age group wins, there were tons of PR's set. And thank you to everyone who came out to support us and cheer. As an aside, you can fit 8 runners and their gear in a Honda Fit and still drive safely... thank you Jennifer!!!

The 100m Runway

Technical fabrics, spandex, bright colors, and bold/animal prints...  per request (and because I've seen far too many people in tempo shorts and ugg boots), the theme of the week is fashion! I'll do my best to review the trends for the season. However, given my normal running attire... well... this ought to be interesting.

We'll tackle the whole technical fabric thing first. Gone are the days of cotton t-shirts. Moisture-wicking fabrics pull sweat away from the body and allow it to evaporate more quickly, helping you to stay dry and maintain a more even core temperature. Some fabrics are incorporating antimicrobial technology to minimize odor by preventing bacterial growth. And then there is the whole eco-friendly trend, with bamboo-based fabrics replacing cotton. Some companies are even infusing material with coconut shells, soy, and aloe to keep you dry, comfortable, and fresh smelling.

With respect to fit, spandex provides compression, which improves blood circulation and aids in recovery. Plus, according to the LA Times, sleek and versatile are in. The "sleek" trend has been partially fueled by the increasing popularity of yoga... form-fitting clothes make it easier for instructors to verify that you are doing a pose correctly. Also, it's easier to pull "normal" clothing on over spandex (as opposed to sweatpants) so that you can stay in your workout clothes to run errands (although I might still shower and change).

As for bright colors and bold/animal prints... a picture is worth a 1000 words :-) !

Saturday Update

Tim G. won the Run for the Pig 5K in Wendall, running a time of 17:45. Dave Meyer was the 1st Master's runner in The Equinoxalizer 5K in Durham, sprinting through the finish despite the uphill. TWO WINS... NICE JOB Y'ALL!!! Good luck to everyone racing/pacing tomorrow too.

Eye of the Liger

Tobacco Road and Wrightsville are this weekend... and we have teammates competing in both! Laura B., Keith, Oyler, Brad S., Marty, and Stefan are tackling the full 26.2 at Tobacco Road, while Rita, Dan, Erica, Sam, Jeff S., and I are sticking with the 13.1-mile distance. Sean and Dave M. will also be leading pace groups at this race. Brian F., Laura F., Katie, Jacci, and Donna are competing in the Wrightsville Half Marathon. And, there are probably other people that we know running in both... sorry if I missed you! Tim G. is also running in The Run for the Pig 5K on Sat.

Ok, what's up with the Liger you ask? Well, I think it should totally be our team mascot. That or the Tigon. I mean, if it were to make a sound, I think it would sound something like "rro"... and it's orange and black, which are our new uniform colors. Plus, it looks intimidating... much more so than the BAA's unicorn. Now, for a tiger related world record... the fastest marathon in an animal costume was completed at the 2010 London Marathon (seriously, I would have loved to see the finish line at this race) by Kevin Robins. He ran 3:30:10 dressed as a tiger.

And this, my friends, is what happens when I taper... you get a week's worth of totally random posts!

An interview with Lucky

Me: How fast can a leprechaun run?
Lucky: Imagine a little green man running in your head... about that fast (source).

Me: Wow... that's pretty fast. I'm not sure I could keep up, I mean without wearing compression socks and a cape, and I usually don't wear the later. So, how could I catch a leprechaun?
Lucky: More speed work at the track. Or you could set a trap... "old school" like... with something shiny on a string and a shoebox (source).

Me: Sweet! I definitely have some old sneaker boxes. What should I do when I catch the leprechaun?
Lucky: Take his gold and ask for three wishes. Just make sure you don't look away or shoot him (source).

Me: I would never shoot anything, never mind a leprechaun. Although the looking away thing might cause a problem. I think he could probably escape while I was jumping up and down singing, "I caught a leprechaun, I caught a leprechaun, I caught a leprechaun, WAHOOO!"
Lucky: Sounds like you might have a problem there. But, you could just follow the sound of laughter.

Me: Yeah, why do leprechaun's laugh when they run? I mean, when I do that I can't breathe.
A: Because they have outsmarted you of course (source)!

Me: Ok, one more question... who would win a race, you or the Trix rabbit?
Lucky: There's no question there... me of course (source).

Happy St. Patrick's Day!!!

New Website!

The Exercise, Educate, Environment Project (or E3 for short) website launched the other day. This is a non-profit organization that is aimed at improving the health and wellness of children living in our community. For more information, you should read their website and/or talk to Sean and Gavin (oh, and the Exercise Educate Environment that appears in our blog title now links to their website... I was very proud of myself for figuring out how to do this... not really, html isn't difficult... but I still wahooo'd when it worked).

... Still True

So, yesterday's post got me to thinking... there must be other strange races out there. And, well, I was right. While none of us may be eligible for #1... I wonder if it's your weight in kilograms or pounds for race #2 (the marathon is in France afterall)?!? I also come across two (ridiculous) events where participants raced in bathing suits - The Bikini Track Sprint (apparently, there's a Bikini Race Mile too) and The Santa Speedo Run... really y'all, compression socks are not going to help!

Totally Bizarre But True

A long time ago,

in either the U.S. or England,

there lived a lazy cyclist.

However, he was a smart cyclist, and soon realized that the larger he made the front wheel, the further the "machine" would go.  So, he made one. Other cyclists grew jealous because they had to do so much more work, and the new bikes went into mass production. However, people got sick of falling off their bikes whenever they tried to drink water, eat a GU... and forget trying to carry a bag. So, an even smarter cyclist came along in the 1890's and "discovered" the bicycle chain, rendering the large front wheel unnecessary.

Then, a short time ago,

in a peaceful village in northern Tasmania,

the Evandale Village Fair & National Penny Fathing Championships were held.

So, I know what you're thinking... what the heck is Penny Fathing? Well, here's a hint... remember the bike with the disproportionately large front wheel I was describing? Picture racing on that! You'd have your choice of events... there are sprints, century rides, obstacle courses (as if it wasn't dangerous enough), races where the last person is the winner... the list goes on and on. You might ask Michael Sullivan for some training/racing tips, as he appears to know what he's doing.

... so that first part might be a little "embellished" (here's a link to the actual history)... but the second (more bizarre) part is completely true!

3/12-13 Race Reports

Brad B. was 22nd overall (and I think 3rd in his age group) in the Corporate Cup Half Marathon, running a 1:24:50 and adding another PR to his ever growing list for the year (results)! The Run for the Oaks also saw some fast times... mostly from our teammates (results)! Jarett P. and Aaron H. went 2-3, and Kim F. was the 2nd female. Elaine L. placed 1st in her age group, Anthony G. was 2nd in his, Jim M. and Tom K. were 3rd and 5th respectively in their age group, and Arthur O. ran a great race. Our training partner Matt M. also placed 4th in his age group. NICE JOB EVERYONE!

Happy Pi Day

Before you continue reading... pllllllease look at the time stamp on this post (minus the year... can't do much about that... computers weren't invented in 1592 afterall).

So, what do running and pi have in common? At first inspection, it might be difficult to see how a sport that uses training cycles to achieve optimal performance could be similar to something that never repeats itself. But, if you think about it, even two runs on the same route are never the same. Some days you feel great... other days not so great... it's why you should keep a training log afterall. However, regardless of how you're feeling, the act of running itself is relatively constant... just keep putting one foot in front of the other... on and on to infinity. In the end, you always find yourself back where you started, a circle of sorts whose...

Ok, I really can't think of a metaphor for circumference : diameter... nor can I keep a straight face and continue to type/ramble like this! Georgia Tech hosts a race called the Pi Mile... it used to me 3.14 miles long... but then they standardized it to a 5K... lame!

Spring Ahead to the Weekend

Not sure if anyone is planning on racing this weekend... I think a lot of us might either be recovering from last weekend or tapering for next weekend. The Run for the Oaks is downtown on Sat. at 8:30 if anyone is interested. Other than that, have an AWESOME weekend and remember to set your clocks ahead 1hr on Sat. night!

And, for World Record Friday... Niall O'Crualaoich owns the record for the fastest marathon in a fireman's uniform - 4:45:16 (2010 Cork City Marathon). You can totally take him Rusty!

Jack Daniel's Pace Formula (Training + Race)

I came across this pace calculator when searching for Jack Daniel's treadmill formula. It's really neat... not only does it predict your finishing times (like yesterday's calculator), but it also tells you what times you should be shooting for in practice for different "effort levels" (aka easy, tempo, interval, etc.). All of it is based upon Daniel's VDOT charts (haha... ok, the first site that came up when I googled this to make sure I got the acronym right was Virginia Department of Transportation... it really stands for V-dot-O2).

Race Time Predictor

So you've run a bunch of 5K's... how fast could you do a 10K? Or a half marathon? Maybe a full? Just plug your time into this pace calculator and predict away! Keep in mind though that the closer your "actual" distance is to the "projected" distance, the more accurate the predicted time will be. At least, I hope this is the case, or I am totally slacking in the marathon (or, conversely, I'm over-achieving in a 5K... I guess this is the equivalent of the glass half full / half empty argument). On this note, you can see how accurately the pace calculator can predict your pace for a bunch of different distances and compare this to what you can actually do to see if you're more of a "sprinter" (which is laughable being that I'm talking about a 5K) or a "distance" runner.

Jack Daniel's Treadmill Running Formula

Ever think that running at a certain pace on a treadmill felt so much easier than in "real life"? You're right! Aside from the lack of wind, running at a 0% incline on a treadmill is more like running downhill than on a flat surface. In order to run the pace that you actually entered, a 1% incline is needed. And, have you ever tried to do a track workout on a treadmill? Prior to this winter, I had never done more than a tempo pace on one, and had visions of flying off the end if I over-estimated the pace that I could really do (it's a lot easier just to slow down in "real life"... a treadmill isn't as forgiving). Plus, it's a lot easier to make small adjustments in pace... trying to hit the "down" button repeatedly at the end of the interval when I could barely breathe sounded like torture (and a very bad idea... plus, the treadmill at my parent's house might have continued to accelerate one time when my dad was using it and I am honestly a bit afraid of the thing). So, I asked coach what to do and he suggested that I make adjustments in the incline and pace so I wouldn't kill myself. Luckily, Jack Daniels (the running coach) has this all worked out, and has made pace vs. incline charts freely available (here's an online calculator too)!  

I think this is the original study in case anyone was interested. And, if you're interested in treadmill training in general, this is probably the most comprehensive literature review of the subject that I've come across in my quick searches.

How long is this marathon?

So now that we've adequately prepared for the "english" section of the running standardized test, I thought we'd explore the "math" section. This question seemed like a good place to start, as I decided the other day that I needed to think of more creative ways to answer it (compared to the standard 26.2 mile response). So, 26.2 miles =

• 42.2 K OR 42,165 m
• 46,112 yds OR 138,336 ft OR 1,660,032 in
• Approximately 105 laps around an outdoor track
• Approximately 6,917 "Jaws-sized" (20ft) great white sharks lying nose to fin
• Approximately 510,779 funfetti cupcakes lined up cupcake-top to cupcake-top (I'm assuming an average diameter of 3.25")

3/5-6 Race Reports

WAHOOO... WAHOOO... WAHOOO... WAHOOO... WAHOOO! Yes, that summarizes the results for this weekend:

• Jennifer Hannen handily finished as the 1st female overall (as in 11+ min) in the Crystal Coast Half Marathon, running a time of 1:27:54. Our other teammates from RRO, Chris Reighn and Ralph Smith, finished 3rd and 10th respectively... GREAT JOB! (results) 
• Sean also easily won the Get Your Rear in Gear 5K, finishing ~30sec ahead of the 2nd place runner. Rusty and Dave M. went 1-2 in their age group, and Erica finished 2nd in hers... TOTAL DOMINATION! (results) 
• The WakeMed Distance Festival also went well for RRO / FAST Coaching. James won the 5K, running a PR (and his first sub-18 5K). It was a close race, with only 4sec separating the first three runners. However, James was able to take the other runners on the final uphill and hold them off to the finish. The 10K proved to be another exciting race. Brad B. was first across the line for us, taking 3rd in his age group (for some reason, they have a 20-29 age group when most others are in 5 year increments). Marty (3rd AG) and Anthony Greco (5th AG) were next, both running strong. I narrowly out-sprinted the third place woman to finish as the 2nd female overall (we have the same finishing time... and the same first name). Rita (3rd AG) and Walt (11th AG) both ran well, as did Mark Blum (and he didn't believe us when we told him he'd finish in under an hour)! Our friends Lisa, Joey, John T., and Gary also ran great races... NICE JOB! (5K results; 10K results)
• Mike Chappell rounded out the day of awesome performances with a PR in the St. Patty's Run Green 8K, grabbing 4th in his age group. John Royal (1st Master's) and John Garrity (7th AG) also raced well. Mike said he saw some of our other teammates from RRO out there... these results are a lot harder to search through (it took 5min for all ~1800 runners to go through the start) so I'm not sure who raced... AWESOME! (results)
• And, in the most awful (as in ridiculously hard) sounding event of the weekend... Team RRO rocked the Umstead Marathon. Sam Brown (4th) and Dwayne Patterson (9th) finished in the top 10, and Gregg Jackson (12th), Rob Hamilton (19th), and Jim Micheels (22nd) all finished in the top 25. Jerry Beckman (30th), David Meeker (47th), and Chris Squires (48th) ran sub-4hrs, and Ashby (80th) and Wendy (83rd) Ray ran well. Our training partner, Matt Marum, finished 20th... CONGRATS Y'ALL! (results)

Weekend Outlook

Before I get to what's going on this weekend... there's a really cool event at the end of this month that Rusty was telling me about the other day:

On March 26th (Saturday), the inaugural Raising Cane Charity 5K will take place on Dorothea Dix Campus. The race will benefit people with visual impairments. It is open to anyone, and a few runners/walkers who are visually impaired will be competing with the aid of a sighted runner. I [Rusty] had originally volunteered as a guide runner, but there ended up being more guides than people who needed them. So, I [Rusty] will be running the race blindfolded (with a guide). You really don't know how much you take sight for granted until you put on a blindfold and try to maneuver around. The mundane tasks we do everyday... the ones we don't even think about... are a huge undertaking when blind... even with a guide it's A LOT of work! So, even though everyone is busy with marathon training and such, consider mixing up your routine a little bit and mark your calendar. If anyone has any questions, leave a comment on this blog post and we'll get you in touch with Rusty. Thank you for your support and see you on the roads!!! [Barry "Rusty" Fennel]

Now, for this weekend, we have quite a few races on the schedule for Saturday. Some of our teammates from RRO will be competing in the Umstead Marathon... as if 26.2 miles wasn't hard enough!!! Then, in order of descending distance, there's the Crystal Coast Half Marathon (Morehead City, 8AM), Cary Distance Festival (Cary, 9AM), St. Patty's Run Green 8K (Raleigh, 3PM), and Get Your Rear in Gear 5K (Raleigh, 9AM). So, come on out and race (you've basically got your pick of any distance), cheer on your teammates, help out... HAVE FUN! And, GOOD LUCK to everyone who is racing.

And, for World Record Friday... the fastest marathon dressed as leprechaun is 3:09:40. This record was set last year by Ben Afforselles at the London Marathon. What I find bizarre, the fastest marathon dressed as a cartoon character was set at the same race by Darren Stone. So, if a leprechaun isn't a cartoon character, what is it?!?

Other Random Terms I Want Clarified

Ok, I promise that these terms are somewhat related to general fitness (or at least they are in my head):

Digital Pedometers vs. Accelerometers
Both of these devices basically count the number of steps taken (versus tracking actual distance like a GPS unit). Pedometers are mechanically- (or electro-mechanically) based, and use a small pendulum to keep track of the number of steps taken. Accelerometers are electrically-based and, well, measure changes in acceleration during the phases of walking. Most non-GPS "distance" tracking systems now use accelerometers because they are more accurate than their pedometer counterparts.


Sprain, Strain, Tear, Rupture
A sprain refers to over-stretching a ligament, which may result in a partial or full tear of this connective tissue. A strain or pull refers to damaging a muscle and/or its associated tendons by tearing the fiber bundles by placing undue pressure on the system. Basically, a sprain relates to joints and ligaments whereas a strain relates to muscles and tendons. And, although you can tear all three tissues, it appears that rupture refers mostly to tearing a tendon.


Compression Sock vs. Calf Sleeve
Ok, I really don't think there is any difference in terms of "technology". Both provide compression, with the amount seeming to differ more between companies than products within the same company (like Zensah). The only difference I really see is that the sleeves don't have feet (i.e., you can wear your own socks) and are available in a variety of different "styles" (i.e., ankle, calf/shin, and thigh). The socks are, well, knee-length socks.


Freezing Rain vs. Sleet
Freezing rain falls like normal rain, and then freezes on contact with a surface (like a roadway). Sleet is already frozen when it falls (basically small ice pellets), so it bounces off of surfaces. Basically, while sleet can accumulate (like snow) if enough of it falls, freezing rain at any intensity will form a dangerous sheet of ice.

Rainbow Chip vs. Funfetti
Rainbow Chip icing is made by Betty Crocker and comes with the sprinkles already mixed in. Funfetti frosting is made by Pillsbury and the sprinkles come in a little packet on top of the frosting (you have to do the mixing). Either way, they are both delicious!

Cadence vs. Speed

Cycling computers have two different settings, so obviously there's a difference. However, the terms are often confused, as they are related. While speed is strictly a measure of the distance covered per unit time, cadence is a measure of the number of revolutions of "something" per unit of time. In cycling, the "something" generally refers to the crank, whereas for running it's applied more to footfalls. Basically, in mathematical terms:

Cadence (revolutions per minute) * Distance (per revolution) = Speed (distance per minute)

For cycling, the distance per revolution is equal to the circumference of the wheel, whereas for running it is a measure of stride length. To illustrate the difference between the two, I'll leave you with these two examples:

• A cyclist riding a mountain bike will need to pedal faster (cadence) in order to keep up with (speed) a cyclist riding a road bike because mountain bike tires are smaller.
• A shorter runner and a taller runner are racing eachother. If their stride rate (cadence) is the same, the taller runner always wins (speed) because they can cover more distance with each stride.

Water Resistant vs. Waterproof

In continuation of terminology week...

On a qualitative level, I know what the difference between water resistant vs. waterproof is, but the engineer in me wants numbers. I mean, where do they draw the line? Turns out, there's a scale - the IP Rating Scale (IP stands for ingress protection). There are 9 levels that cover the spectrum from Gremlin (i.e., terrible awful things will happen if you get the product near water) to Flipper (i.e., you could live in a world full of wonder, flying there under, under the sea):

• IPX-0: No protection.
• IPX-1: Protected against condensation or dripping water falling vertically.
• IPX-2: Protected against spraying water when tilted up to 15 degrees vertically.
• IPX-3: Protected against spraying water when tilted up to 60 degrees vertically.
• IPX-4: Protected against splashing water from any angle.
• IPX-5: Protected against low pressure water stream from any angle.
• IPX-6: Protected against high pressure water stream from any angle.
• IPX-7: Protected against water immersion. Immersion for 30 minutes at a depth of up to 1 meter.
• IPX-8:  Protected against continual water submersion in under water conditions.

* in order to be considered waterproof, the item must have an IP rating of 5+

Basically what this boils down to... water resistant stuff can withstand getting wet (like from rain, sweat, etc.), but shouldn't be submerged in water for long periods of time. Waterproof stuff, on the other hand, is good to go for a swim.