Racing Flats

On the subject of running away from zombies... should everyone be wearing racing flats? Let me start off by saying that the idea of wearing racing flats has always scared me just a bit. I've been terrified of getting injured after racing the 2-mile for a few months in high school in spikes and winding up with really bad shin splints (granted, they were sprinting spikes... I had no idea they made different types until college and figured that I could just run in the same ones I used for hurdling). After that, I outright refused to wear anything but my regular training sneakers for anything longer than 1000m until about 2 years ago. Then, I finally warmed up to wearing lightweight trainers for 5k's, and eventually worked up the courage to run a half in them. Recently, I've been trying to train more in my lightweight trainers in the hopes that I can eventually wear a traditional racing flat.

So, all that was to say that I've recently been doing more research on racing flats when I came across the article linked above. And, to go back to the original question... does everyone need to wear racing flats? There are obvious advantages: improved efficiency (1-2% improvement in VO2max with every 3-4oz you shave off your shoes), shorter ground contact time (which leads to faster turnover), and a psychological effect. But, these do not come without some costs: increased injury risk (there is virtually no cushioning to absorb and distribute impact forces) and increased recovery time (for basically the same reason). So, if you've weighed all of these in your head and you're still interested, here are some general guidelines:

• Make sure your "healthy" and have trained some in your new racing flats before, well, racing in them
• One size does NOT fit all: 5k's - 10k's (5-6oz); 10k's - half marathons (7-9oz); half marathons - full marathons (7-10oz) [note: I think the weights are for men's shoes]

Shoe Laces

Static ("normal" laces) vs. elastic ("quick" laces - shown in picture... the top one... the bottom picture made me laugh... although they are "quick tie laces"), does it make a difference? Elastic laces have been popularized by the need for speedier transitions in multi-sport events. The concept is the same as normal laces, but instead of knotting them off, they lock off with a special clip so they don't come untied (for more information than you ever wanted to know about static laces, including the best/worst for staying tied, check on this article). So, do they work the same? Unfortunately, elastic laces stretch a little bit more than static laces, compromising shoe-to-foot contact (aka the foot can move more in the shoe). This increases the risk for blisters, especially on the sole of the foot. When I first tried elastic laces, I initially got shin splints because I tightened them too much (because I felt like my foot was slipping). I loosened them up for the next race, and was fine. So, bottom line, make sure you run a few miles with your new laces before using them in a race.

1/28-29 Race Reports

Brad B. (6th overall, 2nd AG) and Mark Newton (25th overall, 3rd Master's) turned in some fast times at the CRC Winter Classic 8k (results)... NICE JOB GUYS! Other than that, stuff was pretty quiet around here.

Weekend Outlook

Once again, it appears that there's not much going on in terms of racing in NC. The only things that I could find were the CRC Winter Classic 8k (Charlotte) and the North Carolina Fat Ass 50k (Fort Bragg). Oh well, February looks a little less sparse.

So, after Meb set a PR and won the trials in GOrun's, I decided to revisit my gut reaction to a Sketcher's brand running shoe. Maybe I wasn't giving them a fair chance. After all, "for real" running shoe companies make mistakes and launch shoes or updates that everyone hates, so maybe ShapeUps belong in that category. Looking at the GOrun's, they pretty much look like a cross between the Kinvara's and Brook's PureProject line to me. Being that the Kinvara's are Saucony's second best selling shoe ever, and the PureProject shoes were back-ordered when first released... well, the GOrun's are actually pretty legit and look kind of cool in bright orange. So, while I'll never change my mind about ShapeUps, the GOrun's and I can peacefully coexist (I know y'all were real concerned about that).

However, the real question is, what the @#$% was Nike thinking dropping Meb?! 

Dear Treadmill... it hasn't been long enough

The treadmill at my parents' house and I have a sort of love/hate relationship-- I hate running on it... but I love being able to still get a workout in when there's it's 40 degrees and raining, or there's a foot of snow on the ground, or when the temperatures dip to the single digits and I can't breathe! However, just running on the treadmill is torture, even with music. Some time ago, I realized that if I changed something every half mile, I could make it more than 20 minutes without going completely insane. Basically, by only thinking about surviving a 1/2 mile of boredom at a time, the run was broken up into manageable segments... plus 800m is my favorite length repeat and close to the length of 1 song (because if a song lasts longer than 3.5-4 min, I usually get tired of it, and advance to the next one).

However, thinking about running 10+ x 1/2-mile was still less than spectacular, and I still kept creeping up the pace so that I'd be done quicker. So, shortly after discovering my initial jedi mind trick (but mostly because my legs were dead after running a couple days in a row on a treadmill), I realized that I can't do an "easy" run on one. This left me with two options - (1) learn to be patient or (2) make my treadmill runs my tempo / speed days. The first is never going to happen... I've tried yoga... I can't handle savasana... so option two it was! I cam across this article from Running Times that gives some pretty good treadmill workouts.

Or, you could try my "favorite" treadmill workout: after a mile warm-up, begin at your marathon pace and increase the speed 0.1-0.2 mph every half mile until you end at around your 10k pace (for me, this usually works out to ~5-5.5 miles). The worst part of the workout is not the pace that you're running, but increasing the speed when you're already tired (even though you can't actually feel the slight increase, you know you hit the button)!

Breakfast

It's the most important meal of the day... and maybe the only meal you'll get to eat pre-race / morning run... so make sure it's a good one! Unfortunately, 3 out of 5 of those suggestions include a banana, which I can no longer even look at, let alone eat (note: never ever put a banana in a salad with spinach, kidney beans, roastbeef, and raisins... not even balsamic will cover it up). Secondly, I am not going to sit there and count raisins! I have my wake-up, get-ready, and go routine pretty much timed down to the minute (I am not joking... I set my alarm 60sec earlier if I have to look up the weather). So, my point in saying all this is... experiment with different breakfasts during training runs to see what works best for you. Personally, I prefer a chocolate PowerBar and a cup of coffee... it's like eating a brownie for breakfast!

Miler to marathoner, and all runners in-between

Training like a miler makes you a better runner in general, at least according to this article. First off, how do milers train? Well, they do shorter repeats (200-400m) at their 1500-3000m pace (~15-40sec per mile faster than your 5k pace). The entire workout might only total 1-3 miles in length, but the pace is quicker than what many of us are used to (there are some example workouts on page 3 of the article). So, why is this beneficial? Well, these shorter repeats  result in a faster accumulation of lactic acid. Training at this level helps you to tolerate higher levels of lactic acid by improving buffering capacity. Additionally, faster repeats puts more stress on your heart, causing it to pump harder. Over time, your heart becomes stronger, resulting in an increased stroke volume with each beat (which results in a greater cardiac output). Aside from these physiological benefits, running fast improves leg strength and neuromuscular recruitment, which makes you a more efficient runner. Just make sure that you're warmed up before starting the workout, and be sure to stretch out afterwards!

Note: the only distance that this type of training produces no benefits for is the 5K Marathon... mainly because it is a FICTITIOUS DISTANCE (what the heck LiveStrong?!?)

Hamstrings and Glutes

I know very few runner's who don't suffer from tight hamstrings, so check out this video from Competitor.com for a good way to stretch your hamstring:



However, one interesting thing to note, hamstring tightness may not be the result of a lack of flexibility, but rather using your hamstrings when you shouldn't. Dr. Patel noticed that many runners who complain of tight hamstrings have "gluteal amnesia", which arises from tight hip flexors. Luckily, our good friends at Competitor.com also covered this (video 1; video 2; video 3), as well as a way to improve power and strength through the glutes.

Weekend Outlook

Anyone racing this weekend? Active.com told me that there was nothing going on... and the only thing I could really find was a trail race in Charlotte and 10k in Asheville. Still working on compiling all of the pictures from the trials, but here is the coolest one (in my opinion) that Matt captured of the women's race:

Apocalypse Ready

Quick, the zombies are coming, so what running gear do you grab? You would have to consider durability, weight, comfort... it's like a whole new weird twist on the deserted island conundrum. The first thing to decide on is sneakers, and luckily someone has already reviewed a bunch of different sneakers for this express purpose (at least if you wear a neutral shoe). They concluded that your best bet would be either the Brook's Glycerin or the New Balance 993, but the Asics Nimbus was a close runner up. However, if you want to put yourself out of your misery quicker, slip on the Saucony Ride (totally disagree... this would be my go-to shoe).

So, in the spirit of the deserted island problem, what other 4 pieces of gear would I choose? Well, some shorts with lots of pockets, a lightweight jacket, a pair of good gloves, and compression socks of course! I would also like to point out that, if you are a regular follower of this blog, you are now prepared for a zombie and/or dinosaur attack... which falls under the #1 Rule of Running - No Dying!

Fresh, Frozen, Canned

Which is better? I debate this with myself quite often at the grocery store. I've heard that frozen and/or canned vegetables might have more nutrients than their "fresh" counterparts because the former are processed as soon as their picked whereas the later might take some time to appear on shelves. With respect to frozen vs. canned, canned vegetables can lose some of their Vitamin C in the heating process during heating, but they are preservative-free. However, as one might imagine, "fresh from the garden" vegetables are the healthiest (and probably tastiest) of all. It's just important not to overcook any vegetables, as this causes them to lose some of their nutritional content.

XT

Last week's "training" segment suggested that we should start off fresh for our new racing cycle. This is easier said than done. I mean, I hate not running... I always have great intentions of taking time off after major races, but usually fail to do so unless I'm injured (which generally just prolongs me getting injured). So, I decided to look up some convincing reasons for how cross training improves running (other than the whole not getting injured and improving strength/flexibility that "just running" often neglects):

• High intensity cycling improves running efficiency (and vice versa)
• Swimming greatly improves aerobic fitness (taking the time to build a good base is another thing that separates the elites from the rest of us)
• Hot yoga builds strength and flexibility, which improves form and stamina (and if my times could drop like Bobby's...)
• Elliptical training is the second best form of cross training for runners (pool running is #1), allowing you to get a good upper body workout in as well
• Rowing and running are similar in concept, with the added benefit that the former engages your arms and core (while still building leg strength) 

1/14-15 Race Results

Team RRO / FASTcoaching had an AWESOME day at the Houston Marathon (results). Rita was 6th in her age group, I set a new PR, and Mike finished his first marathon in a great time (still waiting on the ABB Team Challenge results). Our friend Tim Meigs was 4th in his age group in the half marathon, and our friend Amelia turned in a fast time as well (and thank y'all for cheering for us). The trials were AMAZING to watch... they were flying and made it look easy. I'll post some pictures soon!

False Starting

In the spirit of the trials (not that false starting is a major issue for a 26.2-mile race), did anyone else notice how the majority of last summer's ridiculousness was incurred during the men's races? As it turns out, this is not just happenstance... there is actually a problem with the reaction time criteria. The rule currently considers that an athlete has false started if he/she applies about a 25kg force to the starting blocks within 100msec of the gun. The selection of 100msec as the "fastest possible reaction time" was based off of data from a small study involving 8 sprinters. However, none of these athletes were Olympians, and none of them were female, so another group decided to analyze a much larger number of elite athletes from both genders. They analyzed data from the 2008 Beijing Olympics, and concluded that it was statistically very unlikely that men can react faster than 109msec and women faster than 121msec. Why the discrepancy? Well, the researchers believe that it's not because men can actually react faster than women, but rather that men can develop the needed force quicker than women due to more powerful leg muscles. So, instead of having two different allowable reaction times, the researchers recommend reducing the "trigger force" to ~19kg for women.

Weekend Outlook

On the local scene, trail races are the running event du jour, with the Little River Trail Run (Durham) and Lakeside Trail Race (Greensboro) both on Saturday. Down in Texas, the Houston Marathon is on Sunday (and the Olympic Trials are on Saturday).  This is how the '08 finishes look (Ryan Hall won the men's race and Deena Kastor won the women's race):

You guys will be very happy to know that the next time that the majority of y'all see/hear from me, I'll be back to my normal spastic state versus my super crazy taper spastic state (which is about 10-4 the former). Poor Rita, Mike, and Matt... they have to deal with me until Sunday! In any event, we'll try and take some good pictures of the trials, and I'll be happy to report back how my new carbo-loading strategy of end-of-the-bread sandwiches and stale funfetti cupcakes works out (turns out, frozen cupcakes just aren't the same upon defrosting... luckily, I usually can't tell when things are stale, so I don't really care... and, the fact that they're hard as rocks, just makes the funfetti flavor last longer... always look on the bright side of life my friends). 

Houston

A weekend of marathoning lies ahead, with the trials on Saturday and the marathon for "normal" people on Sunday. So, who should you watch out for? Well, there are the usual suspects, as well as some athletes who have flown under the radar as of late. Want some history (note: this is the first time that both the men's and women's trials will be held together)? Check out this recap of the men's trials (since 1968), and this recap of the women's trials (since 1984). I am super excited about being able to watch the trials... we'll try and get some good pictures. Check here for up-to-date news, and for same-day coverage, be sure to watch NBC.

GPS Watches

Although I love my new Garmin Forerunner 210, I understand that GPS watches have their time and place in training. For example, these watches are great when you want/have to change up routes, but still want to make sure to get the intended amounts of miles in (always having to "pre-map" your run gets tiresome). And, it's nice to be able to get an idea of pace before you hit the first mile marker (and even better when there are no mile markers at all)... plus, being able to download your data post-run provides valuable training information. However, I don't foresee myself ever wearing my watch inside (even though I could get a footpod, I think I'll save my money and believe the treadmill) or for track workouts. I guess I'm "old school"... I'm used to figuring out pace using my cheap Target watch... and, some of the time, my calculations are more accurate than my GPS-wearing partners.

As it turns out, GPS watches are not 100% accurate all of the time. I know many of us have observed some of the phenomena discussed in this article (aka so how long did your watch say this run was? or hmmm... we suddenly dropped a min/mile going uphill?). So where do the discrepancies arise? Anything that disrupts satellite reception (like trees, buildings, and even clouds) will degrade accuracy. The watch will not be able to properly track distance (which is complicated by routes with a lot of twists and turns), and since it calculates pace by dividing distance by run time, this will be off too. If the watch temporarily loses you, it tries to extrapolate your pace, which can get interesting (like the 40mph situation that Mr. Henton observed). For a fairly comprehensive review of GPS watch accuracy (this guy writes awesome, well-documented reviews too if you're in the market for a watch), check out this two-part blog entry (part 1, part 2).

Change It Up for the New Year

It's a new year(ish), so why not try mixing up your training a little bit? It's nice to start training for spring races feeling refreshed (and not like you've been training for 12 months already), so here's some tips from Runner's World:

• If you've been putting in a lot of miles, try cutting back for a few weeks and substitute cross training. Not only might this help take care of some nagging "injuries", but it will help strengthen muscles which running neglects.
• If you've been training hard for shorter races at the track, try substituting a fartlek or tempo run for an interval workout. Not only will this give your hamstrings a break, but it will also help increase your lactate threshold.
• If you've been chasing time goals, sign up for a "fun" race. Alternatively (because even if I tell myself I'm just racing for fun, I can never not try), volunteer to lead a pace group or run with a friend.

And, because some of us just can't take it easy for the amount of time that they're suggesting (nearly a month?!), maybe try it for a week or two and mix in some harder, cross training efforts.

Nutrition Resolutions

Even though weight loss may not be at the top of many runners' lists, that doesn't mean that we can't benefit from making some nutrition-related resolutions. Among some of the ones that I found more interesting, try and eat 3 food groups at breakfast and join the meatless Monday movement. The majority of the others dealt with eating more fruits and vegetables... have you ever tried to eat the "recommended" amount each day? Well, for a week last year I did, and pretty much failed miserably. While 2-3 servings of fruit wasn't bad (and pretty much what I eat anyways), the 3-4 servings of vegetables was nearly impossible (especially since veggie burgers and hummus apparently don't count)! Guess I have some things to add...

Alternatively, you could incorporate working on upper body strength (one of my goals for 2012) while eating with this genius invention:

... Shake Weight is planning on partnering with them for their next version, and I heard EasyTone is working on a resistance napkin that you have to stretch more to use.

1/7-8 Race Reports

Team RRO / FASTcoaching got 2012 off to a quick start:

• Kelcey Carlson was 1st female and Mark Newton was 1st in his age group at the Run for Young 5k... NICE JOB! (results)
• Brian, Brad, and Crit all ROCKED at the Frosty 50k. Brian was 5th overall, Brad B. was 7th overall, and Crit finished strong! (25k, 50k, relay)

CONGRATS everyone... can't wait for a GREAT year of racing!

Weekend Outlook

It's Brian's "favorite workout" of the year... 10-miles or Frosty 50k. Yup yup... the Frosty Events (they added a 25k and relay option) are this Saturday in Winston-Salem, or if you're looking to stay shorter, check out the Run for Young 5k (first event in the spring Second Empire Series).

So, after a week of searching for the biggest / fastest / best races, I came across this article from Running Times that basically summarizes what I've been posting all week... oh well. And, based on the comments for the Race Plan thread, it looks like most are planning on a spring half and/or 10k, shortening it up a bit for the summer, and then aiming for a half/full in the fall (hmmm... sounds familiar). In any event, I started a spreadsheet of races so we can have a constantly updated central listing of what's up (kind of like the quarterly schedule that Coach has sent out in the past). And, because it's been absolutely freezing this week:

The Goal - 3.1

Ready to hit the ground running? Although there are no shortage of 5K's locally, I decided to look up what some of the biggest races were in the U.S. in case you happen to be traveling or looking for some new scenery in your next attempt at the 3.1-mile distance:

• Race for the Cure (Washington DC - 35100+ finishers)
• Revlon Run/Walk for Women (LA - 28900+ finishers, NYC - 22100 finishers)
• Capital One Bank Dallas YMCA Turkey Trot (Dallas - 19900+ finishers)
• Mercedes-Benz Corporate Run (FL - 16100 finishers)
• Hot-Chocolate (multiple cities - 12700+ finishers)... I think Raleigh might need to be a host city!

Don't want to run a 5k with over 10,000 of your closest friends? Check out these "more unique" races (ummm... can we go to San Diego in September because Girl Scout cookies make an excellent finishing medal).

Beer Runner Win

Our own Win Bassett is featured in the illustrious Draft Magazine. Check it out and note the prominent beer runs that Win is involved in, including the Big Boss Run Club that he founded with friends. I couldn't help but notice that Rusty's Ridge Road Beer Run for the High Life did not get a mention among the other local beer runs. Maybe they can release an addendum to include that one in the article prior to distribution of the print copy.

The Goal - 6.2

I like 10k's... unfortunately, it's hard to find a lot of them locally... so why not look around the country? As it turns out, a lot of people seem to like 10k's, with many ranking in the best races in the U.S. Which are the largest? The Atlanta Journal-Constitution Peachtree Road Race (this is the nation's largest), Dick's Sporting Goods BoulderBOULDER, Cooper River Bridge Run, Ukrop's Monument Ave, and the Statesman Capitol 10k. As for the fastest... check out this LetsRun thread.

Race Plan Discussion for 2012

The comment thread attached to this post is for discussing the team's goals for 2012. From Fast Coach's recent email:

Need to start thinking about what the team wants to train for post-marathon. Post your ideas, and let's come up with a plan for 2012. Some of the things on the table are New England Relay, spring half, 2nd Empire series, late-fall half or full. Also need to think about a team meeting soon to cover topics such as socials, hosting races, etc.

Begin discussion ...

The Goal - 13.1

So, it occurred to me the other day that both half marathons and marathons are numerical palindromes... just throwing that out there... it has nothing to do with the rest of the post. In any event, what are the top half marathons in the U.S.? Rounding out the top 5 are 3M Half Marathon (Austin, TX), OneAmerica 500 Festival Mini Marathon (Indianapolis, IN), America's Finest City Half Marathon (San Diego, CA), Atlanta Half Marathon (Atlanta, GA), and the Caesar Rodney Half Marathon (Wilmington, DE). What about the fastest? According to this LetsRun thread, Philly, Houston, the River Run Half Marathon, Rock 'n Roll VA Beach... and the 3M Half and Indy Mini made this list as well. Or, if you're just looking to run "any old" half marathon, check out HalfMarathons.net for a fairly comprehensive list.

The Goal - 26.2

Maybe your goal is to run your first marathon in 2012... or maybe you're looking to BQ for the first time... or, perhaps you're looking to set a new PR for the 26.2 distance. Here are some marathons you should check out no matter what your goal:

• Largest: New York City Marathon (NY), Chicago Marathon (IL), Boston Marathon (MA)
• Best chance to BQ (excluding Boston): Santa Rosa Marathon (CA), Sugarloaf Marathon (ME), Ridge to Bridge Marathon (NC)
• Fastest (basted on median time): Boston Marathon (MA), Baystate Marathon (MA), Steamtown Marathon (PA)
• Fastest - USA (based on race time bias): California International (CA), Houston Marathon (TX), Chicago Marathon (IL) 
• Fastest - international (based on race time bias): Berlin Marathon (GER), Seoul International (KOR), Paris Marathon (FRA)

Or, if you want to "see a good show", head to London, as this marathon ranks highest among men and women for quality performances.

p.s. I got the date wrong when I wrote this post over the weekend! Oh, and I officially have only 1 post banked... aggghhh!