Weekend(ish) Outlook

What's in store for the weekend and July 4th?

• Raleigh's Finest 5k (Sat, one website says 8AM, the other says 8:30AM - Raleigh)
• 5k Freedom Run (Sat, 8AM - Wake Forest)
• Fun Fourth Freedom Run (Sat, 8AM - Greensboro)
• Old School Aquathon #3 (Wed, 8AM - Harris Lake)
• Four on the Fourth (Wed, 8AM - Carboro)

Looks to be a tad warm...

Injuries Related to the Minimalist Movement

Minimalist footwear can help some people improve their running form... can "cure" others' injuries... and it can leave some with more aches and pains than they started with. There is no one shoe that is perfect for everyone. Some people can benefit greatly from minimalist footwear, while others are better off sticking with traditional shoes. Some things to consider are weekly mileage, the surface you run on, how biomechanically efficient you are, etc. In any event, it's important to ease your way into running in minimalist footwear, or you'll most definitely wind up in the third category of runners (instead of in the first two). However, even the most cautious of runners can still wind up hurt (although the jury is still out on if what they were wearing on their feet is to blame... I mean, how do you determine if your Achilles hurts because of the sneakers you were wearing when you ran 16x100's, or the fact that you haven't sprinted in 5 years?!).

In any event, I found this article talking about some of the more common injuries related to minimalist footwear. We've already talked about Plantar Fasciitis and Achilles Tendinitis, and Metatarsal Stress Fractures are pretty self-explanatory. This brings us to Sesamoiditis, which is an inflammation of the sesamoid bone (help absorb impact and distribute forces acting on the big toe joint) and surrounding tissue; most people experience pain in the ball of their foot by their big toe. Compartment Syndrome can also present a problem. With this condition, pressure in the leg muscles build, causing tightness, burning, cramping, and fatigue in the lower legs (especially the calf and shin regions), and numbness or swelling can also be present.

So, in conclusion, ease into minimalist running!

Sunscreen

Summer is here... so it's time to break out the sunscreen. Apparently, they're tightening up the "regulations" on sunscreens. Now, the label has to say if it protects against ultraviolet A- and/or B-rays, and they can no longer claim to be water- and sweat-proof (they have to substitute resistant). So, what's the best sunscreen? Well, according to ConsumerSearch:

• Overall: Neutrogena Ultra Sheer Dry-Touch Sunblock SPF 30
• Cheapest: No-Ad Sunblock Lotion SPF 45
• Baby: Blue Lizard Sunscreen Sensitive SPF 30+
• Sport: Banana Boat Sport Performance Broad Spectrum Sunscreen SPF 100
• Natural: Badger SPF 30 for Face & Body

Marathon to 5k

Turns out, this training strategy is becoming more and more popular, even among the elites (either that, or Amy Hastings is spying on us). In fact, many people end up PRing in a 5k shortly after completing a marathon. Why? I mean, it's not like the "traditional" training for either of these races is similar (shorter, faster intervals are emphasized in 5k training whereas more tempo-based running finds its place in marathon programs). However, it's these longer runs that give you a head start on the rest of the 3.1ers, as they help your vascular system to be more efficient (increased capitalization, blood volume, mitochondria, and a stronger heart).

To begin the transition, you need to re-train your neuromuscular system to get used to shorter, faster intervals. Basically, you have to retrain your body to deal with stronger, more intense pain (at least it's only for ~1/8 as long as before). Try adding 8-12 100m strides after an easy run a few times a week or running up a steep hill for no longer than 15sec (per interval). This will promote an increased muscular variation and a faster cadence. After you get your legs back under you, try some 200's at your 5k goal pace, and then gradually increasing the interval distance (up to 800m). Tempo and long runs remain part of the schedule... just a little shorter and a little faster than before.

Note: neither marathon training or 5k training will help you out in a 5k marathon... that's a beast unto itself ;-)

Who?

I found this article from running times kind of interesting... talks about some of the "really amazing but not really recognized" US Track and Field Olympians:

• Ralph Hill (5000m - Silver Medal): in 1932, he became the first American to almost win a gold medal in a long distance event... he and the eventual gold medalist were actually awarded the same time!
• Horace Ashenfelter (3000m Steeplechase - Gold Medal): in 1952, he surged coming off the last water jump to win the race in a world record time!
• Bob Schul (5000m - Gold Medal): in 1964, he came out of nowhere to out-kick a world class field!

Weekend Outlook

What's up for the weekend?

• Clare's Run for a Reason (Cary, 8:30AM)
• Smile Train Sprint Tri (Wake Forest, 8:00AM)

Really... that's it?! Guess it must really be summer. And, for the latest "I bet you won't do this" in sneaker design:

Q: What can I do about the horse flies in Umstead?

Km: KILL THEM! Seriously, if every runner killed ever horse fly that landed on them, I think we might make a dent in the population. Ok ok, not really, but I really HATE horse flies. They take over Umstead for like 3-weeks every summer, and we just started marathon training, it just seems unfair! So, as I am not about to not run in Umstead for the next almost month... BUG SPRAY! I read through the thread, and couldn't stop laughing at some of the comments, and about halfway down I realized that they were talking about horses and not people.

Unfortunately, I tend to believe what that grad student in entomology said... bug sprays are not effective against horse flies because they're too freaking big and you'd need a dose that might harm small kids (or small runners). DANG IT!  

A Runner's Personality

Could it be that you need me
To keep you out, to run you faster
Promise me you'll let me be
The one, the worst of all your enemies
Pretending you're a friend to me
Say that we'll be nemeses 

While sitting in the lab listening to Jonathan Coulton's new album, I found myself humming the chorus to Nemeses over and over. Then I began to think about the lyrics one day on a run... sure, sometimes trying to set a PR is motivation enough for me, but I think most of us can relate to this:

So, what is it? I mean, I wouldn't describe myself as an overly competitive person... but if someone gives me the one-over at the start or does a double-take and then speeds up to stay ahead of me on a training run, suddenly it's on. I mean, I've run hard at the end of a race when I'm close to hitting a PR... but this does not compare to the sprint that will ensue if someone wearing a running skort or basketball shorts (hey, we all have our limits) tries to pass me in the last 1/4-mile. And, have I ever mentioned that the whole reason I started racing again was because I got mad when I saw that someone I went to college with (who hadn't run back then) ran a half marathon?!

On an intellectual level, this makes no sense. So, this got me thinking... why do I? Which got me thinking... do runners share a common personality trait that this can be traced back to? So, I looked it up, and came across this study- competitive cyclists scored lower than the population average on tension, depression, anger, fatigue, and confusion, and above the population average on vigor. To my surprise, I also found that a lot had Type-A tendencies. And, I came across this LetsRun thread, which was a little less than complimentary!

Warm Up Right

Everyone knows that it's important to get a good warm-up in, but it also matters how you warm-up. Just think, we warm-up before every track workout... but is anyone's first repeat their best? Probably not... in fact, my fastest repeats are usually run mid-workout (save for the last interval) when my legs have loosened up fully (and the icy hot has kicked in), the initial lung burning / gasping sensation has reached a steady state of uncomfortable (but not out-of-control) ness, and the rationale part of my brain finally gets the message from the stubborn side of my brain that I'm not stopping. Most of these reactions have a "real" physiological component to them... your body overshoots oxygen delivery to your muscles (and away from your lungs) by dilating your peripheral blood vessels in response to a sudden increase in demand. Within a few minutes, however, your body settles back down into a more sustainable, steady state of optimal efficiency.


On race day, however, many of us don't incorporate a whole ton of "hard" running before the race. Sure, we might do a few strides, but nothing too intense. As it turns out, this is not the best strategy, and including a few minutes of running at sub-lactate threshold (finishing up 10 minutes out) can actually help. The length and pace of this harder effort differs with race distance, and some suggestions are provided at the end of that article.

6/16-17 Race Results

Sean K. won the Midnight Run for Water (results), and Marissa B. was the 1st female (3rd overall)... WAHOOO! According to the Boogie race site, results will be posted later this week. So, thanks for keeping the "winning" streak alive SK and MB and CONGRATS!

Cool Kid

If you want to be the cool kid in Umstead this summer, wear one of Under Armor's new Coldblock shirts. When exposed to sunlight, the treated fabric consistently stays 7-10 degrees cooler than untreated fabric. However, your best bet is to save your money and wear light-colored gear!

Weekend Outlook

The Blueberry Festival is this Saturday (hence the blueberry-themed week)... Burgaw @ 7:30! Also on Saturday, there's the Midnight Run for Water (Louisberg @ 11PM) and the Bethel Hill Moonlight Boogie and Boogie Marathon (Ellerbe @ 6PM). And, for one last blueberry recipe- FUNFETTI BLUEBERRY PANCAKES!!!

Blueberry Sweet Tea

Much better than Bojangles!

Blueberry Jam

1 day... 4 ingredients... good-bye jelly from a squeeze tube!

VOTE for E3 Fixie Fest

Rita "Overall Winner" Beard has entered the upcoming fixie fest into the CLIF Bar Challenge: Get Your Neighbors On Their Bikes.  The project receiving the most votes will receive $1000 for implementation.  Please vote for us.  At the time of this post fixie fest stands at 8th place out of 48 entries.

Below is copy from Rita's email with details including the link for voting:



         it's real easy to vote.

         Step 1: go here http://maker.good.is/projects/fixiefest

         Step 2: vote (obviously for us) 

          More Details:

          The "CLIF Bar Challenge: Get Your Neighbors On Their Bikes

          http://clifbarbikes.maker.good.is/ Challenge on GOOD Maker!

          Voting is open now until Monday, June 25 at 12:00 PM PDT.

          The submission that gets the most votes will receive $1000 to

          implement the project idea.

Blueberry Pie Bars

For when you don't have a fork!

6/9-10 Race Reports

Sorry for the delay... summer camp is killing me!

• Erica L. was the top female in her wave in the Ninja Challenge! (results)
• Bill C. was 2nd in his age group at the Race for the Cure, and our friends Shannon (1st AG) and Anthony (2nd AG) also raced well! (results)
• Mike C. McCoy and Dave M. Hatfield survived the Hatfield and McCoy Half Marathon, with Mike claiming 1st in his age group!

CONGRATS everyone, keep the FAST times coming :-)

Blueberry Mapple Refrigerator Oatmeal

Oatmeal for the summer... and it has maple syrup?!?

Weekend Outlook

What's up for the weekend?

• Army Birthday 10-Miler (Fort Bragg, Fri. @6:30AM)
• Race for the Cure (Raleigh, Sat. @ 7AM)
• The Ninja Challenge (Fuquay-Varina, Sat. @  all day)
• Hatfield and McCoy Marathon & Half Marathon (somewhere in West Virginia and/or Kentucky, Sat. @ 7AM)

And, for the "feel good" story of the week... after winning the 1600m, Meghan Vogel (15th place) helped fellow competitor Arden McMath (14th place) across the finish line in the 3200m after she collapsed. Now that's good sportsmanship! 

Diamond League

The Diamond League is a series of races that is held during the summer(ish) months starting in 2010 (it replaced the Golden League). The "goal" of the meets is to increase the worldwide visibility/appeal of Track and Field. There are 32 events (16 male and 16 female) which are contested 7 times throughout the 14 meet series. The top three finishers are awarded 4 (first), 2 (second), and 1 (third) points, and these are doubled during the last meeting of the event. Whoever has the most points at the end wins "The Diamond Race" (and to be eligible for the event's prize, they must compete in the final). This year is an interesting year in terms of who's who because of the Olympics and all "interrupting". In any event, you can watch the latest and greatest on Universal Sports.

Happy Running Day

In honor of National Running Day...

Q: What do beer and the Olympic Trials have in common?

Km: For Track and Field at least, a craft brewery and two beers- Triple Jump Pale Ale (review) and 200 Meter Ale (review). While not usually a fan of pale ales, I'd be willing to try something with the name Triple Jump in the title (I used to be a triple jumper... that's why I say everything 3x and jump around... jk), and the 200 Meter Ale received good reviews as a post-run choice. I think they should extend their line... maybe a Shot Put Stout, Long Jump Larger, Prefontaine Porter, and Weight Throw Wheat? Ok, that's all I got, the trials start on June 21st and...

BIG BOSS RUN TONIGHT!

6/2-3 Race Reports

Good weather = fast times:

• Team RRO/FASTcoaching had a good showing at The Running of the Bulls 8k. Matt C. ran a PR, successfully out-sprinting the 11 year-old that ran with us the whole time (who totally beat me... that kid was fast!). I finished up 2nd in my age group, and Jennifer H. had a great first race back, placing in the top 15 females in the NC USATF championship race! Our friends Devin S., Laura B., Anthony C., and Shannon J. also ran well, and Mike and Lesley's cheering definitely helped! (results)
• Jonathan W. was 1st in his age group (4th overall) at the Run for the Quay 5k! (results)
• Jennifer C. and Crit G. went 1-3 in the Greater Zebulon Road Race... and I'm sure Bill C. placed in his age group (can't find official results yet)!

CONGRATS CONGRATS CONGRATS WAHOOO!

Coffee

C+O+F^2+E^2 = 0.85 to 0.9 * risk of mortality
when # of cups of coffee/day >= 6

Wow that's a lot of coffee! So, who wants to be around me when I drink half a dozen cups a day?!

Weekend Outlook

The "break" is over... back to racing!

• Downhill at Dawn Half Marathon (Ridgecrest, Sat. @ 6:01AM)
• Running of the Bulls 8k (Durham, Sat. @ 7:15AM)
• Run the Quay 5k (Fuquay Varina, Sat. @ 8AM)
• Zebulon Road Race (Zebulon, Sat. @ 8AM)
• Gary Kirby Tri (Raleigh, Sat. @ 8AM)
•  Kure Beach Double Sprint (Kure Beach, Sat. @ 7AM)
• Midtown Race Series (Raleigh, Sun @ 7:30AM)

And I know Memorial Day was Monday, but I'm pretty sure these "classics" will never go out of style (and nice shoes... still allows you to spike people in road races):