Weekend Outlook

What better way to start off the new year than with a 5k?! There are a couple races going on-- R.I.T.N.Y. (Cary at midnight on the 31st) and the Running of the Lights (Clemmons at midnight on the 31st). Other than that, enjoy the new year!

New Year's Resolutions

It's that time of year again... the gyms will soon be packed, and fitness classes that never filled will have a line out the door. Why? Because "lose weight" and "get fit" make a lot of American's top 12 resolutions list. After reviewing what the government had to say on the matter (I had no idea that they kept track of that), I realized that only about half of them applied to runners (most of us don't smoke and have no plans to consume less alcohol... we're already getting fit and reducing stress by running... and a lot of us travel to at least one race a year). So I decided to look up what the top New Year's resolutions were among runners... definitely a lot more entertaining!

Find a Race

Now that you've reviewed your training log and decided on some goals for the new year... it's time to put a name to those races! Here are 12 race websites to check out:

1. active.com
2. runnc.com
3. FS Series
4. Precision Race
5. NC Races
6. Big Foot Running
7. Running in the USA
8. Runner's World Race Finder
9. Cool Running
10. Road ID Event Calendar
11. MarathonGuide.com
12. USA Track & Field

What Worked... What Didn't

Yup, it's getting to be the end of another year... which means it's time to start making goals for the next! But, before you do that, it might be a good idea to see what you can learn from your training this year (aka time to break out your training log and do some analysis). The easiest thing to look at is mileage. Two metrics to consider are total mileage and average weekly and/or monthly mileage. I also like to look at how my mileage compared week-to-week and month-to-month (the later being a low-pass filtered version of the former). For example, even though a runner might average ~40-miles a week, they might never run this weekly mileage. Looking back at our schedule this past year, many of us trained for longer stuff in the earlier and later part of the year, and kept it shorter in the summer.

The next thing to consider is racing... did you meet your goals or did you not? Some things to look at are the number of races you ran, the frequency and distance of these events, and what you were doing in terms of training when you raced. This helps to gauge "expected performance", and might point to how you can tweak your training for next year to peak more effectively. Also, note when you were "feeling good" (or injured), and see what you were doing for training for the few weeks proceeding these events.

Bring it 2012!

Coooookies

Are those holiday cookies with their delicious frosting and colorful sprinkles looking extra special good to anyone else? While most of us aren't dieting, I did find this article interesting. I don't know about anyone else, but when I'm hungry, I don't have visions of steak and potatoes dancing through my head. Rather, I have actually tried to figure out on long runs how many different forms of funfetti I could incorporate into one desert (in case you're wondering, I settled on a funfetti cookie icecream sandwich with funfetti icing on the top... mmmmmm). And, after reading the first page of that article (the second page is rather obvious... math never lies), I think I might have figured out why:

"But cookie monster problems arise when time-deprived or dieting athletes consume inadequate fuel..."

Ok, while I (and I'm presuming everyone else) does eat something before doing a long run, 2+ hrs of steady exercise is definitely going to throw you into a temporary calorie deficit. And, while energy gels help, you would have to be eating 1 approximately every mile after a while to break even (going off of the old rule of thumb that you burn ~100 calories/mile... this obviously must be adjusted based on weight and pace, but it's good enough to make my point). So, in addition to craving salt (which is a sign that you're electrolytes might be out of whack), it makes sense that endurance athletes crave sweets.

Weekend Outlook

I didn't find much on the local racing scene (and by much, I mean any), and I didn't hear anyone mention that they were racing... SO ENJOY THE HOLIDAY! In conclusion of our 3-week series, I looked up what Runner's World thought runners wanted. I was very sad that tie-dye Zensah compression socks did not make their list... and very disappointed that Hello Kitty arm warmers did! Oh well, I'll leave you with this (guess two of those people didn't get the memo):

Dear Santa,

Could you please bring Raleigh a public-access track? Lights would be extra cool too... we've been good this year! Thanks.

:-) Raleigh-area Runners

12 Drummers Drumming

Drumming = music = headphones! So, which are the best for running? Well, it depends upon where you're running. If you're outside (be careful when you're listening to music while running), opt for clip-on, earbud, or behind-the-neck styles to better hear your surroundings. If you're inside, in-the-ear styles are better for blocking out noise. And, unless you're going to sing to yourself with headphones in (which might earn you a weird look), you probably need something to plug them into, so here's a list of the best mp3 players for runners (a slightly older review by Runner's World... and here's their advice on how to choose one). And, if you care what "the elites" are listening to, check out some of these playlists (guess that's another thing the separates me from them).

11 Pipers Piping

The first thought that came to my mind was lung capacity (I played flute in middle school... I was awful). So, who has the best lung capacity- swimmers, cyclists, or runners? My initial thought was swimmers, but apparently running is a higher-intensity aerobic sport compared to swimming and cycling (note: this is not to say that you can't do a swimming or cycling workout that is higher-intensity compared to running). On the other hand, swimming is specifically recommended for building lung capacity, as are some yoga exercises.

I started to try and look up the lung capacities of various athletes to get a quantitative comparison... but I couldn't figure out a good way to factor in that Michael Phelps is a lot taller than most marathon runners (by nature, taller people have a greater lung capacity). And, it doesn't matter how big your lungs are if you can't process oxygen effectively, which is more related to VO2.

10 Lords A-Leaping

Leaping reminds me of Superman... and of plyometrics, which help to build strength and power. While perhaps more critical for sprinters and jumpers, distance runners can still benefit from incorporating plyometric drills into their routine. Plyometric exercises teach your body to recruit muscle fibers more effectively, which improves running economy  If you have some time, this article contains a list of 20 exercises that would be beneficial. However, if you're more pressed for time (or know that you're not that likely to jump around your apartment by yourself), try incorporating these three drills at the beginning/end of a workout.

9 Ladies Dancing

Ballerinas are flexible... so what stretches do they do that runners don't? To begin with, they do actually stretch and not just talk about how they should (I always have such good intentions, but the only time I actually stretch is when I go to yoga). For some "beginning ballet stretches" check out this site... never thought about having to stretch my torso before! Being that I am impatient, I honestly can't see myself spending this much time stretching... so to save time, here are some basic leg stretches for ballerinas. But, do we even really need to stretch (please say no please say no)? Well... yeah... just make sure you're warmed up and practice dynamic stretching whenever possible.

Weekend Outlook

The Chasin' The Challenge 5K is on Sunday at WakeMed at 2PM... but I couldn't find much else on the local racing scene... guess it's time to get some training miles in! And, for the picture of the week... wonder if Jim and Sam saw these at The Running Show last week in Austin?

Seriously... I didn't think there could be something worse than ShapeUps... but, alas, Chanel has proven me wrong. Three questions: (1) what runner in their right mind would actually buy these?, (2) which elite athlete will be the first to wear them (this has GoRun potential if they switch their "direction" from high top to minimalist), and (3) who is Karl?

8 Maids A-Milking

I know, I know... you were thinking I was going to post something about how chocolate milk is a good recovery drink... but, expect the unexpected my friends! Turns out, milk is NOT the best source of calcium (please say funfetti cake please say funfetti cake). What's better?

• Spinach: in addition to Ca++, spinach is also high in vitamins A and K, which protects against inflammation, oxidative stress-related issues, bone problems, and can work as an antioxidant.  
• Kale: this is one of the most nutrient-dense vegetables, and has been found to lower the risk of many cancers as well as cholesterol. 
• Turnip Greens: another nutrient-dense vegetable that aids in cardiovascular and digestive system health, offers detox support, and has known antioxidant and anti-inflammatory benefits.  Oh, and I highly recommend steaming this vegetable like they suggest... eating raw turnip greens is pretty disgusting... bitter is a kind adjective!
• Sesame Seeds: in addition to Ca++, sesame seeds are a great source of magnesium, iron and zinc, which promotes respiratory system and bone health and lowers cholesterol.
• Chia Seeds: in addition to Ca++, chia seeds are rich in Omega-3s, protein, fiber, and potassium.

... usually, I glance at the article that I pull a particular picture from... this one was worth a shout-out: Would it be possible for a cow to produce chocolate milk?

7 Swans A-Swimming

Last week's "training" post focused on cycling, so this week we'll explore swimming. Just like running, form is important, and making some simple fixes can make you a whole lot quicker in the water (that and just swimming more). So, as many of us have very little need to swim anything other than freestyle, the remainder of this post will focus on that stroke.

We'll start with breathing because if you can't breathe, you can't swim (or run) very effectively.  First off, DON'T HOLD YOUR BREATH... EVER! You don't hold your breath when you run, so don't do it when you swim. Rather, begin exhaling as soon as you finish inhaling, altering the rate depending upon how many strokes you take between breaths. For more tips on breathing, I highly recommend reading that article. In addition to oxygen debt never being a good thing, breathing inefficiently can increase drag. I was taught to breathe on an odd number of strokes so that you stay straighter in the water (i.e., because your constantly alternating the side you breathe on).

Onto improving stroke technique, which can be done before you even step foot in a pool. Visualizing good form helps create the sensory feedback to do it "in real life", so check out some videos of people who know what they're doing. Some common mistakes are crossing your hand over the mid-line of your body as it enters the water, putting your hand in the water too early or trying to over-extend your stroke too much (usually this results in slapping the water with your hand), dropping  your elbow as your hand enters the water, or not rotating enough from side-to-side (which has the effect of reducing your stroke length). For "fixes" to these, I recommend reading this article.   

However, if you really want to be a better swimmer, go to Marty's Master's workouts.

6 Geese A-Laying

Sleep is important, especially for athletes. Have you ever had a good workout when you're really tired? Personally speaking, I have not, which may be partially due to the fact that I can't even run in a straight line when I don't get enough sleep. But, even if you're not a spaz, you still need your zzz's, as this is when growth hormone is released, which stimulates muscle growth/repair and builds bone mass. The experts say you should get between 7-9hrs... basically, if you can fall asleep right away and don't need an alarm clock to wake up, you're doing good (seriously, is that even possible?!). As little as 20hrs in the hole can serious impact on athletic competition, and the military notes that sleep deprivation results in immediate and rapid degradation of performance. The elite athletes have known this for years... guess that's another thing to add to the list of what separates us! So, what do they do? Nothing special really, they just try and keep their sleep pattern regular (making sure to account for jet lag) and try and clear their mind before going to sleep (easier said than done). For some other tips on sleep hygiene, check out this site.

12/10-11 Race Report

Team Raleigh Running Outfitters / FASTcoaching hit the ground running again this weekend:

• Kimberlie Fowler was the 2nd female overall at the Kiawah Island Marathon, running a new PR of 2:51 (that's 3 marathons in 3 months under 3 hours... insane!). David Meeker was 2nd in his age group for the half marathon. WOW WOW WOW! (results)
• Tim G. was 3rd overall at the Jolly Elf Trail Run, and I was 3rd female, exactly 3-min behind him! Marty was 2nd in his age group (by 1sec... but that was only because he let me win because Bri was yelling "Go Meghan, don't let Marty pass you") and Crit was 5th in her age group. Thank you Oyler, John G., Sean, and Bri for cheering us on... WAHOOO! (results)

Awesome job everyone! Oh, and thank you Crit for saving me some bells so that I could alternate pitches!

5 Golden Rings

Ok... well, they're multi-colored rings... but hopefully the USA Track and Field athletes will be bringing home lots of gold medals at the 2012 Summer Olympics. The track and field Olympic team trials will be held in late June / early July at the University of Oregon (schedule). However, the marathon trials are a lot sooner, with both the men's and women's races being held on the same day (January 14, 2012) at the same site (Houston). NBC will broadcast the event from 3-5PM on the very same day. The course was designed to mimic "London conditions", with a 2.2-mile inner loop and an 8-mile outer loop (run 3 times). A list of athletes meeting the qualification standards can be found here... not sure if this will have been updated to reflect anyone qualifying on the last possible day. So, who are the top athletes? On the men's side: Ryan Hall (2:04:58), Meb Keflezighi (2:09:13), and Dathan Ritzenhein (2:10:00) have the fastest times. On the women's side: Desiree Davila (2:22:38), Kara Goucher (2:24:52), and Magdalena Lewy Boulet (2:26:22) are at the top of the field.

Weekend Outlook

What's on the radar for this weekend? On Saturday, the Jolly Elf Trail Run is at Bond Park @ 9AM (this is the last race in the Fall Second Empire Series) and the Reindeer Run 5K is in Pittsboro @ 8AM. Not sure if anything else is going on...

It's supposed to be cool out this weekend, so I figured that a couple snowmen-related records might be appropriate (note: it's NOT supposed to snow in Raleigh). The tallest snowman ever built measured 122' 1" tall, while the smallest snowman measured 10 micrometres (guess it was a slow day in the National Physical Laboratory). And, while I was looking for a non-cartoon picture of a snowman running (ok, that's a little esoteric), and kept coming across posts related to how a bus-driver got fired for running over a snowman. Intrigued, I read on. The video is great... just make sure you wear plenty of reflective clothing (which is conveniently available at Raleigh Running Outfitters) so you don't end up like the snowman... running downtown or on North Hills can get pretty dicey:

4 Calling Birds

We're up to 10 birds... this is ridiculous. My first thought was alarm clocks... benefits of morning training... blah blah blah... but then I remembered that I had kind or already done that. So, what else has to with calling? Calling your friends... benefits of group training... dang, Sean already posted something about that. I know... calling out someone's name (better known as cheering)... does it really help, or is it in my head that I run faster? This brings us to the Home Team Advantage phenomenon.

Turns out, it is for real, with the home team winning 52-66% of the time depending upon the sport. But why? Well, it's not because of the crowd cheering you on (so I was wrong), or that the home team is better rested because they don't have to travel, or that they know the field better. Rather, there is evidence to suggest that there is a general referee bias to the home team. The authors attributed this, in part, to pressure from the crowd.

This is all well and great, but there are no referees in road races. And, even though we've all had our quibbles with various timing companies (I want my 2 seconds!), local runners are no less susceptible to the finish line receiver not reading their chip compared to those visiting from out of town. There is also something to be said for not having to wake up at the crack of dawn to make it to a race and knowing the course. And, even though baseball, football, basketball, and soccer players might be immune to cheering... runners can't seem to get enough of it... I'm guessing it's because we're are a lot closer to our "fans" :-) .

3 French Hens

Three = tri(athlon)... forget the French Hens... was this person seriously starting an aviary?! Ok, while the majority of us are more familiar with training for the last leg of a tri, the first two legs are a different story. Plus, it's always nice to throw in some "cross training", although I guess it's considered training training if you're a triathlete. As a post later in this series will focus on swimming, we'll concentrate on cycling for the remainder of this post. And, because it's getting cooler out... trainer workouts! Trainer workouts provide a good opportunity to work on raising your LT level and improve pedal stroke because, lets face it, no one wants to do a "long ride" and not go anywhere (think of trying to do your long run on a treadmill... except worse because it would take longer!). Here are some example workouts... happy riding:

• Workout Series 1
• Workout Series 2
• Workout Series 3

2 Turtle Doves

I'm going to focus on the number 2 for this blog post because other than seeing turtle doves while running or cycling, there is no connection. So... two-a-days... but not just any double workout... after a long run or race?! I must admit, when I saw the titles of both these articles, I did a double take.

We'll start with the long run. Typically, after a long run, I make sure I eat something within a half hour, drink some coffee so I can stay awake long enough to take a shower, and then take a nap or watch TV... I'm pretty useless for the rest of the day. Inevitably, my legs stiffen up, making latter trips to the refrigerator a bit more painful, and the following day sucks. However, the article in Running Times suggests going for a run later in the day after you've already knocked out 15+ miles to prevent this from happening. This helps to flush out lactic acid and other metabolic by-products that have been sitting in your muscles since finishing your previous workout (compression stockings help, but they can't do everything), making your legs feel fresher the next day. The only rules... try and limit the run to 20-30min (don't use this to pad your weekly mileage) and keep the pace slow. Ok... makes sense... I've tried this 24hrs after a long and usually felt better that night for our normal 5-6 miler... so I might actually try this.

Now to the race-day double. Ok, I've done an "extended cooldown" to get some extra miles in, but never have I knocked out a speed workout after a race. In fact, I can't even contemplate doing so. I read the article, and apparently the "guinea pig athletes" thought the same thing, so maybe... oh wait, I'm not Kara Goucher. However, I won't say it's impossible until I try it (which may be never), so here are the guidelines: (1) only attempt this after running a 5K or shorter race, (2) allow adequate time to recover after the race + workout, and (3) the workout should be a "switch" from what you've been doing in your training (like repeat 400's if you've been doing a lot of tempo / longer intervals). Oh, and if you're injury-prone, coming back from an injury, or feeling the onset of one... be happy with your race and leave the speed work for another day!

12/3-4 Race Reports

Looks like Team RRO / FASTcoaching started December off on the right foot:

• Tim G. was 2nd AG (12th overall) and David Oyler was 1st AG (16th overall) at the Run at the Rock 14-miler... NICE JOB (results).
• The Jingle Bell 5K also saw some fast times. Nick Meeker was 1st AG (7th overall), Mark Newton was also 1st AG (15th overall), Tom K. was 3rd AG, and Kim Bowler was 3rd female! Our friend Pauline was 3rd AG and John Tate was 4th AG... CONGRATS (results). And thank you Newt for recycling jingle bells!
• Anthony G. was 3rd AG at the Mistletoe Half Marathon, running CRAZY FAST (results).
• Devin finished in the top 20 at the Las Vegas Rock 'n Roll Half Marathon... WAHOOO (results).

AWESOME job everyone and CONGRATS if you raced!

A Partridge in a Pear Tree

Theme 3 weeks time! Yes, even though we are more than 12 days out from 12/25, I only write "content blog posts" 4 days of the week, so I need to start three weeks out. And, I promise, all of these will be related to training, nutrition, gear, or something random... just like our "regular" Monday - Thursday posts.

Ok, so pears... turns out, they're in season! Pears are a good source of vitamins A, C, K, B2, B3, B6, B9 (folate), boron, copper, and dietary fiber. Both Vitamin C and copper are powerful antioxidants. Vitamin C also boosts immunity, while copper protects the body from free radical damage (it is a component of superoxide dismutase, which helps eliminate superoxide radicals). Pears also contain a healthy dose of fiber, which helps lower high cholesterol levels and binds to cancer-causing chemicals in the colon to help prevent cellular damage. Coincidentally, copper also mitigates some of the risk factors associated with colon cancer.  Boron helps with calcium absorption, keeping bones healthy and helping to prevent osteoporosis.

Pears are also considered to be a hypoallergenic fruit and are less likely to "produce adverse responses" than other fruits (aka not a lot of people are allergic to them). And, to top it all off, people who eat pears (or any fruit really) are less likely to suffer from breast cancer or macular degeneration. Quercetin, which is found in the skin of some fruits, also helps prevent artery damage and may protect against Alzheimer's.

Weekend Outlook

My favorite Raleigh-area 5k is this weekend... the Jingle Bell 5k (St. Mary's at 10:30AM)! Why is it my favorite? Not because of the course, which was a bit too long two years ago (at least they kept it to a simple out-and-back last year)... or the fact that it's been freezing cold and/or raining both times I've run it... rather

THEY GIVE YOU JINGLE BELLS TO TIE TO YOUR SHOES DURING THE RACE! 

Yes, I kept mine on until Feb. 14th one year, and only took them off because I figured people might get annoyed during the Valentine's Massacre Relay. Unfortunately, I can't make it this year, but we have plenty of teammates who are racing. So, if anyone isn't as enamored with jingle bells as I am, feel free to "donate" them... I promise not to wear them on Sunday's long run until after we finish. Also on Saturday, the Get Fit NC Road Race is in Wake Forest (9AM) and the Reindeer Romp 5k is at the WakeMed Soccer complex (10AM).

In the holiday spirit, GU came out with a new flavor- Peppermint Stick. It is amazing... tastes like liquified candy canes... I highly recommend it. They've also come out with a Peanut Butter one, which I have yet to try, but heard is really good... they are one step closer to my "2-part epoxy concept" of combining two different flavors (like, I don't know, Jet Blackberry and Peanut Butter) to make the ultimate energy gel.

And, because they started playing Christmas music on the radio on Nov. 1st, I feel the need to revisit Thanksgiving... so, the record for the largest gathering of people dressed as turkeys was broken last Thursday at the 44th Annual Dallas YMCA Turkey Trot. 661 people dressed in a costume that included a MINIMUM of a turkey beak, a turkey colored bodysuit with plumes on the back, AND webbed turkey feet (yes, the rules are that specific)... gobble gobble! And, here's a new take on the Running of the Bulls:

The Story of the 8mm Sneaker

Once upon a time, there was a runner.  He tried on a "traditional" running shoe, but it was too high in the heel. Then, he tried on a "zero-drop" shoe, but it was too low in the heel. Finally, he put on one of Saucony's new 8mm shoes and it was just right. Yes, thanks to the most ridiculous(ly awesome) product promo shirt ever, we've all heard about Saucony's "new 8mm concept". So, what's this all about? Traditional running shoes have ~12mm drop from heel-to-toe. Minimalist shoes have a 0-4mm drop and very little cushioning. However, there are also "zero-drop" shoes (that aren't necessarily minimal), but still use a 0-4mm platform (like the Kinvaras and the PureProject line... there are others too). And, to further complicate things, there are shoes that don't have a lot of cushioning, but still feature a 10+ mm  heal-to-toe drop. And... just kidding :-)

Ok, 8mm, why is this so special? Well, lets start off with why all sneakers aren't 8mm. Turns out, there's really no good reason. Back in the 80's, sneaker manufacturers started making more cushioned, supportive shoes. This was in response to an increase in the number of running related injuries... specifically Achilles tendinitis, metatarsal fractures, and tibial stress syndrome. In order to reduce these numbers, manufacturers built up the heels of sneakers to reduce some of the stress on the lower leg. Additionally, the number of people suffering from plantar fasciitis and runner's knee was also on the rise, which was attributed to the need for increased support. So, manufactures started making the medial sides of running shoes stiffer to prevent pronation. Makes sense... unless you consider that these injuries weren't the result of how the shoe was made, but rather the result of poor running form (I believe heel-striking was still recommended at this point). How they settled on 12mm exactly is anyone's guess.

However, due to the recent barefoot running trend, manufactures have begun to take a second look at how they construct sneakers. Basically, after reading Born to Run, a whole bunch of people started running in minimalist shoes because the Tarahumara did, and they're pretty awesome. Then, a whole bunch of people got injured from trying to jump right from traditional sneakers to no sneakers too quickly. So, "the experts" started looking at why, and found it wasn't so much the lack of cushioning, but rather the heel-to-toe offset. Then, manufacturers made the first round of "kind of minimal but not really" sneakers... namely a 0-4mm drop with cushioning. However, people still complained, so they went back to the labs and averaged the drops (I have no idea if they really did this, but (12+4)/2 = 8). People found the 8mm platform to be ideal in terms of "stride smoothness"... I'm guessing by chopping 4mm off the heel, it encourages mid-foot striking just enough without putting excessive stress on your calf/Achilles.