Yes... Very Yes!

Feb. 29th only comes around once every 4 years, so I decided to honor this random day with a random post. Y'all have to know that I started jumping up and down when I saw this...

New Diet: Top Off Breakfast With -- Chocolate Cake?

And it was on sciencedaily.com, so there was a chance it was not one of those "fad diets", but a "for real" one based on scientific evidence. Oh, heck yeah! My two favorite meals of the day (breakfast and desert) just got introduced?! Maple syrup and funfetti cake?! This was way beyond double-end-of-the-bread...

Ok, so how is this even possible? Researchers at Tel Aviv University found that eating desert after a big, well-balanced breakfast helped people lose weight and keep it off. Breakfast provides the energy needed to get through the day, aids in brain functioning, and kick starts the body's metabolism. This means that your metabolism is highest in the morning. By eating more when you metabolism is most active, you can work off the extra calories over the course of the day. Plus, when people try and cut out sweets entirely, they end up becoming psychologically dependent on them. As breakfast is the meal that most successfully regulates ghrelin (the hormone that increases hunger), you don't need to eat as many sweets to feel satisfied.

So friends, I might have a funfetti cupcake with my Lucky Charms this AM... and maybe make it a double-end-of-the-bread-day while I'm at it. In all likelihood, I'll be so excited by 6PM, that I'll achieve a new energy state and make it to Feb. 30th.

Q: Why would I use my GPS watch indoors?

Km: Honestly, I too was a little confused by the whole ability to use your Garmin indoors with a footpod "feature" (note: you can't use your Garmin "as is" indoors because it's hard to "acquire satellites" through a building; the footpod is basically an accelerometer that communicates with your watch... I think). I don't know about y'all, but I trust the treadmill to let me know just how far and just how fast I ran, which is basically what I use my Garmin for. So, why shell out the extra money for a footpod? The only thing I could think of was if you were using the Garmin Connect software as a training log, it would be the simplest way (and maybe the only) to log an indoor workout.  When I searched further, I found another "reasonable" use... if you're running repeatedly around an indoor track, it's easy to lose count of what lap you're on, which would be remedied by the GPS + footpod solution. Personally, I think the whole thing is a bit silly, but to each his on.

... figured I hadn't asked myself a question in a while, so why not? Plus, someone actually found our blog with the search term "ask kilometer"! 

You're a liar... and a cheater... and you don't even have a college degree

It's not every day that you get to witness a good fight while stretching before your AM run. But, when you do, hearing this shouted after the most dramatic and drawn out "exit" is like rainbow-chip icing on a funfetti cake. Clearly, this unfortunate guy (who was caught texting another girl) was not a runner. After all, runners are smart, and it's the cyclists that have more of a problem with the whole lying and cheating thing.

Weekend Outlook

There are a few 5k's on the radar for the weekend: the Special Olympics Torch Run (Sat. @ 8:30AM in Raleigh) and the Green Hope 5k (Sat. @ 9AM in Cary). The Crystal Coast Half Marathon is also on Sat. (8AM in Morehead City).

And because I haven't reported on any new records lately... an Australian team recently broke the 100km team treadmill record, running a time of 5:24:10 (~5:13 pace). In the process, they raised tens of thousands of dollars for Kids Foundation.

I forget what I looked up that eventually led me to this post, but it was too good not to share-- 10 Weird Forms of Human Transportation. Two thoughts on this: (1) the PedalPub is like a "green" Beer Truck and (2) how long until Matt makes a CouchBike?

I was looking for a good picture to post this week... thought running superhero might produce some interesting results... and I wasn't disappointed... wonder what gym Spiderman works out at?!

 

Ryan Hall

Unlike many elite runners, Ryan Hall is his own coach. This 29-year-old has plenty of distance running experience though, breaking onto the running scene when he was in high school (he, Dathan Ritzenhein, and Alan Webb all graduated in the same year). Hall was the CA cross country state champion both his junior and senior years, and won many state titles in track, along with setting some records. He attended Standford University, where he continued to excel both in cross country and track (1500-5000m). Hall earned many Pac-10 and All-American honors, graduating in 2005 with a BA in sociology.

After college, Ryan Hall's running career gained more momentum. He won the USA Cross Country Championships in 2006, broke the U.S. 20k record later that year, and broke the North American record in the half marathon early the next year. In his debut marathon ('07 London), he finished 7th overall, and won the U.S. Olympic Marathon Trials in New York later that year. Since then, he has continued to excel at the 26.2 distance (he has run the fastest marathon time of any American - 2:04:58):

• 5th in the 2008 London Marathon
• 10th in the 2008 Summer Olympics
• 3rd in 2009, and 4th in both the 2010 and 2011 Boston Marathon

Ryan Hall has been sponsored by Asics since 2005. He is married to Sara Bei, who is also a professional runner. The two founded the Hall Steps for Foundation in 2009 to "empower the running community to use the energy and resources that fuel runners’ athletic achievements for social justice efforts". To stay up to date with Ryan Hall, follow his blog (although I'm not sure how often it gets updated).

Energy Bars

Decisions decisions... which "formula" do you choose? Here are some things to consider:

• Carbohydrates: Depending upon when you're eating the energy bar, you should aim for different levels of carbohydrates. If you're eating it pre-workout (or after a hard workout), choose ones that are higher in carbohydrates (40g). However, if it's serving as more of a mid-day snack, 15-20g will do the trick. Also pay attention to where the carbohydrates are coming from. While lower sugar bars may be better tolerated by some, sugar alcohols (often the substitute) can cause GI distress as well.
• Fat: energy bars with some fat can help you feel more full... just make sure it's the healthy kind (from nuts, seeds, etc.) versus saturated fat from that "yummy gooey chocolate later".
• Protein: while energy bars with tons of protein (30+ g) are not really necessary provided that you're eating a normal, healthy diet, looking for ones with 6-20g can aid in recovery. However, if you're eating it pre-workout, carbohydrates are more important.
• Fortification: while fortified energy bars can help to ensure that you're getting enough of key vitamins and minerals (like iron), eating too many fortified products can lead to over-supplementation.
• Real Ingredients: choose energy bars with whole grains (brown rice, oats, quinoa, wheat, and rye... the sooner on the list the better) and avoid ones with ingredients that you've never even heard of. Be careful with fiber though, as it can lead to GI distress.

The 6 F's of Running

1. Foundation (aerobic base training)
2. Fast (anaerobic speed training)
3. Functional fitness (strength training)
4. Form
5. Flexibility

...and, ummmm, FUNfetti!

Have your cake and eat it too

Or the running equivalent... a lightweight shoe that has a ton of cushioning... aka the Newton. We just got Newtons (Distance, Gravity, and Motion) recently at Raleigh Running Outfitters, and I tried on a pair to see what all the hype was about. For those of you who do not know, I'm a bit skeptical of any "new" running trend, and didn't expect to like the Newtons. But, I actually kind of liked running around the store in them...

So, I puzzled and puzzled and read the brochure. I looked up the "science", and the results showed me more. Maybe, I realized, I was running in the wrong minimalist shoes. Maybe natural running comes in more than one flavor too. And what happened then? Well, at RRO they say, my cadence increased three times that day (to 90 strides/min... the fundamental frequency of the shoe). And then, the true meaning of land-lever-lift came through, and I found the speed of ten Meghan's plus two!

Ok ok, I can't keep this Grinch analogy up any longer... go to RRO and try on a pair!

2/18-19 Race Reports

Jarett Prady turned in a solid time at the Myrtle Beach Half Marathon this weekend, running a 1:15:47 for 15th overall (wow wow wow). Our friend Scarlette also ran a 4:33 for her first marathon, and I know many other local-area runners turned in PR's in the half and full as well. CONGRATS to everyone who raced and let us know how you did! (results)

Weekend Outlook

Some of our friends are headed to SC this weekend for the Myrtle Beach Half and Full Marathon (Saturday). Around here, there's the Run From Your Sweetheart 5k in Clayton on Saturday (does anyone else find that name odd... ex- sweetheart stalker?) One Step Beyond is also hosting a beginner swim clinic in Cary. Other than that, it looks pretty quiet this weekend.

And, for the lesson of the week (from last weekend's 2012 USATF XC Championships), remember to lean at the finish:

Or run smart (aka stay tucked in the pack for a bit and don't run straight into a head wind), break with the leaders, and crush them in the end:

Adventure / Relay Race Plans

It's good to mix up the normal routine every once in a while. Cody found some "fun" (not sure I would describe 10000V that way... better not wear minimalist shoes) Adventure Races that are semi-local:

• Tough Mudder (Oct. 27 and 28)
• The Spartan Race (Oct. 13 and 14)

And some relay events:

• New England Relay (June 22-23; we have free entry this year since we won last year... who wants in?)
• Ragnar Relay - DC (Sept. 21-22)

Anyways, it would be nice to gauge interest level now before (1) prices go up or (2) the events close out. Or, if anyone else has some "team events" or races (that it would be nice to get a big group going to) that they want to suggest, discuss away...

Shalane Flanagan

Shalane Flanagan, a UNC graduate, was born in Boulder, CO in 1981, but grew up in MA. In high school, she was invited to numerous All-State meets, and set records in both the mile and two mile (which still stands). At UNC, Flanagan won national cross country titles in '02 and '03, and continued to excel in track and field at distances from the 1500-5000m. Her numerous accomplishments are summarized here. Of note:

• Two-time national champion in the 5000m
• Two-time winner of the USA Cross Country Championships
• Bronze medal in the 10,000m at the 2008 Summer Olympics (American Record)

Flanagan's family is well known in the running community-- her husband was a track star at UNC and both of her parents participated in the U.S. World Cross Country Championships and are accomplished marathon runners (her mother held the world record in 1971). Flanagan now trains with the Nike Oregon Project. Follow her blog to stay up to date with her training and racing.

What's really holding you back

I came across this article talking about five important things, which we often neglect, that can keep us from reaching our full potential as runners:

1. Postural alignment: deviations from optimal alignment can reduce efficiency and lead to injury
2. Range of motion: limitations can shorten your stride and keep you from completing a "full" gait cycle, leading to muscular imbalances
3. Joint integrity strength: weak ligaments and tendons do not properly absorb the shock of impact, which takes its toll on your joints
4. Muscle activation: efficiency can be improved by reinforcing proper movement patters through activating the correct muscles
5. Biomechanics: by thinking about good posture ("running tall") and proper running form (midfoot striking), efficiency will be improved by maximizing energy return

Luckily, there are some simple tests you can do to see if you've fallen victim to one of these:

1. Postural alignment: see what changes when you stand against a wall (optimal alignment) versus when you move a way and stand "comfortably"
2. Range of motion: tests for (1) chest / pectoralis major, (2) hamstring, and (3) hip abductor, as well as the appropriate range of motion are described in the article (also note differences between the left and right sides of your body, as these can indicate problems with alignment)
3. Joint integrity strength: muscles work in antagonist / agonist pairs to ensure balanced motion; tests for these key muscle pairs (1) hip abductor / adductor and (2) quadriceps / hamstring are described in the article (also note differences between the left and right sides of your body, as these can indicate problems with alignment)

Valentine's Day and run -race

You're welcome "everyone" who is trying to write a blog post on running and Valentine's Day but doesn't want to scroll through pages of races:

• Dear running... it's not you, it's me (an article comparing running to relationships)
• Valentine's Day, compression socks, running skirts... huh? (weirdest fun run)

And that's about it. For kicks, I tried to find out how fast Cupid could fly (which I still don't know the answer to) so I could stage a "mock race". However, I forgot that Cupid was also the name of one of Santa's reindeer, so I burst out laughing at the first hit because I had visions of Cupid taking on Rudolph and Blitzen in some crazy race around the globe! I was so disappointed when I clicked on the math problem and realized my error, it was so much cooler in my head...

Oh, and if anyone wants to map a cool "Raleigh" heart run, feel free (I gave up after a while).

Eat This Now - Peas

As some of you may or may not know, yesterday (2/12) was Charles Darwin's birthday. Unfortunately for Darwin, this holiday often gets overshadowed by tomorrow's, more Hallmark-oriented one, but that doesn't mean that I can't at least devote an "eat this now" segment to the plant that made Mendel famous (ok, when I think of genetics I think of Darwin- Galapagos tortoise and Mendel- pea plants... and clearly you shouldn't eat the former).

Ok, so peas are good for you. In general, peas are good sources of iron, potassium, B vitamins, fiber, and other trace nutrients (like magnesium and phosphorus). Green peas have even more super powers insofar as they have twice the protein of most vegetables, and are chock full of vitamin C, vitamin K, and lutein (a catotenoid that helps reduce the risk of macular degeneration and cataracts).  

That's all for now my friends... as a fair warning, tomorrow's post is even more random!

2/11-12 Race Reports

Total DOMINATION this weekend:

• Team RRO/FASTcoaching got the weekend started off right at the Miles for Missions 5k. Jim M. was 2nd OA, Jerry H. was 1st in his age group (4th OA), and Kurt C. placed 3rd in his age group as well. Natalie T. and Carolyn M. went 1-2 on the women's side, and Linda W. was 1st in her age group. Carolyn and Jim also won the team competition. CONGRATS! (results)
• At the Run for the Roses, Jarett P. was 3rd OA, Tom K. was 3rd Master's, and Linda W. was 1st in her age group (again), and Isabella Frey was 2nd in her age group. Kimberlie F. and David M. also won the couples division (I think they took them out of the overall results). GREAT JOB! (results)
• Team RRO/FASTcoaching also showed some Greensboro-area runners who was boss this AM at the Valentine's Day Massacre Marathon Relay. The 4-person men's team (James L., Nick M., Tristan D., and Keith F.) was first across the line for us, securing 3rd overall. The 4-person master's team (Mark N., Sean K., Mike C., and David O.) was next, finishing up 1st in their division. The 4-person women's team (Rita B., Sara S., Kari M., and Meghan H.) made it a clean sweep, finishing 1st in their division as well. Thank you Greg, Matt, Jennifer, and Tom for braving the sub-freezing temperatures and coming to cheer us on! I'll post some pictures (and maybe video footage that Sean captured) when I get them compiled. WAHOOO! (results)
• Brian F. turned Jacksonville Beach into glass, running a new PR at 26.2 for Donna!

Weekend Outlook

Lots of races to chose from this weekend:

• Miles for Mission 5k (Saturday @ 9AM in Raleigh)
• Sweetheart 5k (Saturday @ 9AM in Rocky Mount)
• Run for the Roses 5k (Sunday @ 2PM in Raleigh)

We've also got 3 teams (4-person men's, women's, and master's) headed to the Valentine's Day Massacre Marathon Relay on Sunday in Greensboro, and Brian is gearing up to PR at 26.2 for Donna!

Open Thread - Staying Warm and Dry at Valentine's Day Massacre Relay

The comment thread of this post is for discussing ways to keep warm and dry between legs (approx. 30 min) at Sunday's relay.

At the time of this post weather.com predicts a low of 23F, high of 44F, wind WNW 12mph, and sunny on Sunday Feb 12 in Greensboro. That is cold but earlier the prediction was for 14F and 38F respectively.

If you have some good ideas or concerns please share them in the comments.

Meb Keflezighi

When I was watching the trials, I realized that I knew very little about the people running, other than the obvious fact that they were all "wicked" fast. So, for the next 6 weeks, every Thursday will be dedicated to a brief bio of one of the athletes who will be representing Team USA in London. We'll start with Meb Keflezighi.

First off, Meb is just a nickname... his full first name is actually Mebrahtom... and his last name is pronounced Kef-lez-ghee. He was born on May 5, 1975 (making him 36 years-old if you don't feel like doing the math) in Eritrea. His father fled Eritrea on foot, eventually ending up in Italy, where he sent for his family so that they could escape the war that had broken out there. The Keflezighi's arrived in the San Diego when Meb was 12, and he became a naturalized citizen in 1998. Meb began his running career while still in junior high, and was the 1994 CA state champion in both the 1600m and 3200m. He continued on at UCLA where he majored in Communications (with a concentration in Business). While in college, he won numerous NCAA championship races and received a bunch of All-American awards. His career highlights are summarized here. Of particular note:

• Meb won a silver medal in the 2004 Summer Olympics, becoming the first American man since Frank Shorter (1976) to win an Olympic medal at the marathon distance.
• In 2009, Meb won the ING NYC Marathon, becoming the first American to do so since 1982. 

He currently lives (and trains) in Mammoth Lakes, CA with his family of five. He is a member of the New York Athletic Club and is sponsored by Sketchers. Follow Meb's blog to keep up with his training, or read his book!

Chafing

Owwww... although there is a lot of stuff you can do to help prevent chafing (like apply body glide, vaseline, or baby powder to "chafe-prone" areas), inevitably you miss something. So, then what? First, wash the area with soap and cold water and apply some type of anti-bacterial ointment. Covering the affected area with a band-aid or gauze can also help protect it, and wearing loose-fitting clothing also helps. Some people also recommend using diaper rash ointment.

What doesn't kill you makes you stronger

Hills.

Some people hate them to a lesser degree than others, but I'm not sure I've ever met anyone who likes running up them. However, I have also never met someone who was a good hill runner, but not a good runner, so there must be something to it. Turns out, there is, but many of us don't correctly incorporate hills into our training. In order to fix this, we must first understand what hill running does for us as runners. Similar to how you add more weight when lifting to get stronger (assuming you lift weights... haha), running up a hill increases the force requirements for a given workout (compared to running on level ground). You have to pick your legs up higher, which increases range of motion, leading to a longer stride. Running up hills also necessitates quicker turn-over, the neuromuscular adaptions of which carry over into running on flatter ground.

Similar to interval workouts, not all hill workouts are created equal. In order to work on endurance and strength, run longer hill repeats at a less steep grade to work on recruiting slow and intermediate muscle fibers. To build speed, choose shorter, steeper hills to work on building fast twitch fibers. There are some example hill workouts on page 2 of the article. Also, it's important to note that your legs take more of a beating on hill workouts (compared to interval / tempo workouts on level ground), so you might need more time to recover.

2/4-5 Race Reports

Lots of racing this weekend! Sean set a new PR at the Goldsboro Heart & Sole Half Marathon, placing 7th overall and 1st in his age group (half marathon results). James decided to take "5k Marathon" racing to heart, and logged a 6.5-7-mile "5k" (5k results). He was 2nd overall at this distance, although his time did not beat Rita and Nick's 5-mile + dozen donuts performance (KKC results). Speaking of the Krispy Kreme Challenge, despite managing to be one of the first few down to Krispy Kreme, Nick hadn't practiced inhaling donuts, although his time was still impressive. Rita, a veteran KKC participant (although not exactly a veteran donut eater), managed to place in the top-10 females. And, John "Iron Man" Garrity can now add successfully completing the Krispy Kreme Challenge to his long list of accomplishments, as he too finished in under an hour. And last... but certainly not least... from the forests of central NC, Brad finished 18th and BD finished 64th in the Uwharrie Mountain Run 40-miler (40-mile, 20-mile, 8-mile results).

CONGRATS... CONGRATS... CONGRATS... WAHOOO!   

Games

As in games to play on a long run... or easy run... or long van rides:

• Alphabet Game: pick a category (TV shows, bands, etc.), and start naming items from A-Z (double points for 2 consecutive words that start with the same letter... like Big Bang Theory)
• 20 Questions
• With Game: pick a category containing the word with/without (cereals with marshmallows), and see how many items you can name in it 
• Favorites: pick a category and name your favorite thing
• If You Could: finish the sentence 
• I Hate: finish the sentence (with something that most people like but you can't stand)

When I was younger, I played a variety of the alphabet game on long car rides (and now on long runs when I have to run alone) - spot something that begins with the letter A and work your way to Z (in alphabetical order... my sister and I cheated for weird letters... the word just had to contain it).

Weekend Outlook

Ahhh, yes... it's that time of year again... when thousands of people descend upon Krispy Kreme, inhale a dozen donuts, and then muddle their way back with glazed over eyes. The lucky ones cross the finish line before the sugar high wears off, while the less-than-fortunate ones see their donuts for a second time. Yup, the Krispy Kreme Challenge is this Saturday at 8:30AM. For those with weaker stomachs, the Heart and Soul Half Marathon & 5k and Uwharrie Mountain Run (8-, 20-, and 40-miles) are also on Saturday. 

Eat This Now - Donuts

Yes, the Krispy Kreme Challenge is this weekend, so I figured I would post an "eat this now" segment on the topic. Apparently, donuts are not a bad option for runners, especially those who are looking to fuel on a budget. According to this donut connoisseur, the key is moderation and only eating the best donuts (local bakeries use lower calorie oils that also have less trans fat compared to chains and prepackaged options). There are some "health benefits" too... like donuts can make you more famine resistant (which would help on long runs) and more buoyant (which makes you faster in the water). Donuts are also considered to be comfort food, and eating them relieves stress and makes you feel good (at least according to this article, which also contains a complete history of donuts). And, finally, this blog post just made me laugh.

Rrrrrrrrest Day?

No... don't make me...  can I at least swim? Maybe, but some times a complete day off might be an order. What criteria should you use to make this call?

1. You magically weigh 2+ % less than the previous day and/or your urine is dark yellow, both of which are signs of dehydration.
2. You're resting heart rate is elevated and/or your blood oxygen levels have dipped (below 95%). Both of these are also signs that you might be getting sick.
3. You've slept like crap more days than not for the past week.
4. You have no energy and/or are in an unusually bad mood (which may be the result of 3).
5. You've had a string of bad workouts.
6. You're nursing an injury and/or are trading a bunch of nagging injuries on a day to day basis.

The original Runner's World article had split these up into 10 things (I grouped some together because I felt they were the same problem), and came up with a scoring system for deciding if you should call it a day or not (0-1: go for it; 2-4: scale back the intensity of the workout; 5-6: start easy, and if you don't feel right, call it a day; 7+: rest). However, as I only have 6 things (and maybe really only 5.5 if you consider having no energy and being cranky the result of not sleeping), this obviously won't work. Plus, I think some things are more "severe" than others. So, here's my revised scoring system:

• Being dehydrated is pretty significant... so x2 if you are.
• Elevated heart rate and low blood oxygen will make paces seem more difficult, so a high intensity workout will suck, but you can still do something... so x1.5 for this.
• Sleeping, while important, can be overcome temporarily with caffeine... x1.
• Sometimes I feel more energized and in a better mood after I work out... although either of these things make getting out the door tough... so x1 again (note: if you're energy levels have been low for a while, consider getting a blood test, as there may be something bigger wrong).
• A string of bad workouts probably indicates that you are not recovered... so x1.5 for this one.
• Being injured and/or trading injuries for any length of time is not a good idea, and you should pay attention... so x2 to prevent more than one day off.

This puts me at a total of 9 points, so I'd like to propose another +1 rule (that I usually take into consideration) so you can use the 10-point scoring system:

• You have a race that you really care about that is close-ish (<15 days away), you've been training hard for a bit and you're just not feeling right (getting sick, nagging injury, etc.).