3 New Ways to Follow E3!

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Wednesday, October 31, 2012

Trick or Treat

Here's some "healthy" twists on some delicious Halloween goodies:

Tuesday, October 30, 2012

Costumes


Can't think of something to be for Halloween this year? Look no further than your running clothes drawer.

Friday, October 26, 2012

Weekend Outlook

One(ish) week left until City of Oaks. So, what's in store for this weekend?


Thursday, October 25, 2012

Just Run

Turns out, there is no single best way to run. Well, I guess there is, but it varies from person to person. As long as you're not doing anything too wackadoodle, you'll be most efficient at the stride that feels most natural to you.  If you try and change it, you'll probably just wind up injured. Instead, don't think about the "ideal" stride, and just run. As you speed up, you'll naturally move more mid-/forefoot. Now, the article doesn't say this (and my credentials are somewhat lacking), but I do believe this could be the reason why the mid-/forefoot striking showed more benefits for elite athletes compared to the rest of us (aka they are faster than us). 

The same argument holds true for the shoes we run in. I do not doubt that we evolved to run without sneakers (mainly because they haven't been around for long enough to effect the course of evolution). However, humans also did not evolve to run on sidewalks, or roads, or any of the other unforgiving surfaces that we run on. Therefore, I think that we do need ~10mm of something on our feet to mimic the types of surfaces that evolution has made us most efficient at running on. In fact, lightweight shoes have been found to decrease the metabolic cost of running compared to barefoot running. 

So, if something is working for you, be happy it is. You can certainly try new things (there could be something else better afterall), just listen to your body.

And thank you Jennifer for sending me this article!

Wednesday, October 24, 2012

Wahoo Fitness

Wahoo Fitness, now this is a company name I could see Meghan using, except it would be Wahooo, Wahooo, Wahooo Fitness. It is a a gadgeteer's dream, now they can use their iPhone to run and bike.  Their new RFLKT is an iPhone-powered bike computer that doesn't require you to put your iPhone on your bike. It communicates with the iPhone via bluetooth, displaying data such as location, speed, and heart rate. 
Wahoo Fitness introduces RFLKT: an iPhone-powered bike computer that lets handsets stay in pockets

Tuesday, October 23, 2012

Spray on Sweat bands

I know it is a little late in the season to be looking into gear to keep you cool, but nothing says cooling like a spray-on sweatband.  Especially when the can says Cold Foam.  When you spray the foam it immediately chills to 1° F, and stays that temperature for 5 minutes.  The odd part about this product is that "It also solidifies and hardens after a few seconds, letting you mold it into wristbands, headbands, or a cooling compress".  I don't know about you, but how do you make something that "solidifies and hardens" into a headband?  Last headband I had was cloth and quite soft.

Monday, October 22, 2012

10/20-21 Race Reports

"Team E3" (with FASTcoaching/RRO), lead by Brian F. (2nd overall), got the Fixie Fest off to a great start by winning the club team race. The NCSU Club Tri Team (men) were close behind, and the NCSU Club XC Team (men) rounded out the top 3. The top finisher in this event was R. Baraldi (NCSU Club XC) with a time of 18:11. The top female was C. McCarthy (NCSU Club Tri Team) with a time of 21:37, and R. Beard (Team E3) was close behind in 2nd. Thanks to Wake Christian and Franklin Academy for also bringing teams. The open race the next day also went well, with teammates Keith B. claiming 3rd overall, and Bri G. finishing 1st on the women's side. Kory G. was the overall winner in 18:43. Thanks to everyone who came out and ran, it was a fun time! (results)


Post-Elite

As it turns out, elite athletes find it hard to be normal. That's not really surprising to me... normal people find it hard to be elite athletes afterall. In any event, some of the skills that they learned from when they were elite (like perseverance and organization) are useful, while others (like hyper-competitiveness and self-centeredness) are not as useful.

Friday, October 19, 2012

Weekend Outlook

THE E3 FIXIE FEST IS THIS WEEKEND
THE E3 FIXIE FEST IS THIS WEEKEND
THE E3 FIXIE FEST IS THIS WEEKEND
WAHOOO!

Yup, Saturday morning is the club team race (9AM @ Dorothea Dix... I think Rusty is putting together a small group from RRO/FASTcoaching), Saturday afternoon (12:30PM @ Moore Square) is the Alley Cat race, and Sunday morning is the open cross country race (10AM @ Dorothea Dix... lots of folks from the team are running in the open race). So, come join us for a weekend of AWESOMENESS!

In terms of other races, here's a few to choose from:



Thursday, October 18, 2012

Green Racing

So, we've got exercise and better nutritional education out of the way... now on to the 3rd pillar of E3- environmental awareness. I came across an article talking about environmentally-friendly races. Turns out, there's a whole council dedicated to making races green! There are some obvious things, like using water bottles instead of cups and purchasing food, etc. from local vendors, but there were a lot of things that I didn't consider. For example, the B-tags (that I love) are actually not all that environmentally "good" because you can't recycle them due to the whole tag being integrated into the bib (oh dang). 

As you might imagine, it is difficult to put on a race without impacting the environment somehow (but here's a list of races that do a pretty good job). So, they set up a system where you can "bank" "good deeds credits" (ok, I'm paraphrasing here) by donating clothes to homeless shelters, cleaning up a local trail, recycling plastic bottles, etc. Anyways, the article is a pretty good read. Here are some links for environmentally-conscious athletic organizations:

Wednesday, October 17, 2012

ElliptiGO: Outdoor Eliptical Bicycle

I remember seeing these when an RRO group when to the Houston Marathon and thinking that they were a neat idea, then we saw one earlier this month on the Tobacco Trail.


From their website, it is made for healthy runners, injured/former runners, and fitness enthusiasts.  I personally found it interesting how they linked injured and former runners in the same group.  It's an interesting device, but I think I will just stick to running or biking, especially since the EliptiGOs start at $1800.  However, if EliptiGO racing catches on you can get the EliptiGO 11R, it has carbon-fiber drive arms and 11 gears and only costs $3500.

One benefit I could see for these is if you were going to get an elliptical exercise machine, you could get an EliptiGO and a trainer.

Tuesday, October 16, 2012

Running Bicycle

I bet you didn't think you could do those together! But with the Fliz you hang in a harness and use your feet to push yourself along.  It looks like it could be fun for a while, but the harness seems like it might be problematic if you crash or fall.  Too bad there doesn't seem like a good way to use this and maintain good running form.  It doesn't appear to have any gears though (Fixie Fest!). This page has some more information and a video of it being used.

Meghan asked me to guest write every once in a while!


Monday, October 15, 2012

10/13-14 Race Reports

Strong showing for Team RRO/FASTcoaching this weekend! Tim S. and Sam B. took 1st and 2nd in the Medoc Trail Marathon, and Sandra C. was 1st in her age group (results). Gavin C. was 3rd overall in the Medoc Trail 10-Miler, and Jennifer C. was 1st female (results). Nick M. and Jonathan W. went 2-3 in the Cannonball Half Marathon in Greensboro (results). CONGRATS EVERYONE!

1 more week until Fixie Fest (Oct. 20th @ 12:30PM, Moore Square) in & the XC Challenge (Oct. 21st @ 10AM, Dorothea Dix)!

McDonald's Paves the Way



About a month ago, McDonald's began posting nutrition data on their menu. They also added some healthier options (like egg whites, grilled chicken, and fresh fruit), and developed a "favorites under 400" menu. They've also got a meal planner app in the works.

Friday, October 12, 2012

Weekend Outlook

I think there's an exponential relationship between cooler temperatures and the number of races in any given weekend!

Thursday, October 11, 2012

Squeaky Clean


Running clothes and shoes stink. No matter if you throw them in the washer as soon as you step in the door, let them soak forever, wash them a bazillion times... they never smell quite right. But, alas, that doesn't have to be. Starting with tech tees, skip fabric softener (even though it smells good) and let them air dry. For shorts, throw them in a cold water wash immediately. Similar to tech tees, let sports bras air dry (this also helps them maintain their shape) and forget the fabric softener when washing wool socks. Finally, for shoes, skip the washer and break out the toothbrush. Or, if you're not that patient, a bucket full of soapy water (for soaking) and a hose (for rinsing off).

Wednesday, October 10, 2012

Grocery Shopping

So I started laughing when I read this "ultimate list" from Runner's World. I do actually eat some of these things... although my "veggie burger I don't feel like cooking dinner" go-to did not make the list. This got me thinking about my "staple" grocery list. I really think I could live off of about 10 things and be happy, which isn't probably that great since I know I'm supposed to eat a varied diet. I mean, I try and eat different things, but I always revert back after a few weeks. This made me thing of comfort foods, although I imagine that a runners' list differs somewhat form the "normal" population (I've never seen any of us really crave fried chicken, but ice cream is a whole different story). So, I looked through some "runner's recipes", and I know a lot of runners... who wouldn't miss at least 1 of these 5 if they couldn't eat them again?!
  1. Cereal
  2. PB&J
  3. Chocolate Milk
  4. Sweet Potato Fries
  5. and Girl Scout cookies!

Tuesday, October 9, 2012

Tips for Spectating

As I was looking on active.com the other day, I realized that I could look up articles about sports other than running, swimming, and/or cycling. Out of curiosity, I decided to look up cheerleading. Why you ask? Well, I really want to know how they train. I mean, they're pretty strong and flexible (both of which I'm not) and they can scream and yell at the top of their lungs while they are competing (and I can't even breathe). So, how do they do it?
  • They stay hydrated
  • They stay focused on what they're doing
  • They keep up the appearance of a positive attitude
  • They practice

Sunday, October 7, 2012

10/6-7 Race Reports

Wow wow wow... wow wow wow... wow wow wow... wahooo! CONGRATS EVERYONE:
  • Keith F. was 1st overall in the Triple Lakes Half (or should I say 13.6-miler), and Keith B. was 1st in his age group (5th overall) in the Triple Lakes Full (which was his first marathon ever!). (results)
  • Team RRO/FASTcoaching was well represented at the Railroad Days 5k. Greg S. was first across the line for the team, placing 2nd in his age group. Jennifer C. ran a new PR, finishing 2nd on the female side. Sara S. and Lauren S. ran great as well, placing 1st in their age groups. (results)
  • Dan H. and Laura F. braved wind and rain at Crawlin' Crab Half Marathon. Dan ran a master's PR, placing 3rd in his age group, and Laura placed 1st in hers. (results)
  • Brian F. ran a new PR at the Chicago Marathon, and our friend Tim Meigs did as well, running sub-2:40 for 3rd in his age group. (results)

Friday, October 5, 2012

Weekend Outlook

The last non-ridiculously long local triathlon of the season is this weekend at Pinehurst and Brian is headed to Chicago to run 26.2-miles, but there are lots of races to choose from:
And, now that it's October, Ugg Boot and Tempo Short season is officially underway. We will not see a fashion crisis like this again until late February-ish when it becomes North Face Jacket and Gladiator Sandal season.

Thursday, October 4, 2012

Less = More

Yes, the New Balance ad campaign for their shoes is significant in more ways than one... although shoes from almost every manufacturer are getting lighter across the board, the price is going up. So, basically, you're paying more money for less shoe. Huh? That makes no sense. I mean, there's not as much material, so shouldn't they cost less? Well, as it turns out, there are other factors to take into consideration:
  • Higher fuel prices mean higher costs for shipping... this impacts both raw materials and finished goods
  • China has been pressured to increase worker's wages
Ok, so shoes cost more to make now than they used to, but how much more? I have no idea... the article doesn't give me those numbers. Now, I know what you're thinking- if I were a good blogger, I would chase down the price of rubber (and whatever the heck else they use to make shoes), crunch the numbers, and make my own graph. Aside from the fact that I really don't feel like spending the time to do this, there's also another factor that I really have no clue how to price out:

Research.

Yup, it takes brains to make shoes lighter, more flexible, etc. And, people have to pay to do the studies to show that you really can feel that "8mm difference", and that it might be better (*for some*). Anyways, here is one of the graphs from the Runner's World article that basically sums this up:


Wednesday, October 3, 2012

Tying Techniques

This article doesn't need much of an explanation... it basically shows you how to better tie your sneakers to help with anything from narrow or wide feet, a high instep, etc. I've seen/used the first one myself, and it works, but I can't speak to the rest of them!

Tuesday, October 2, 2012

Breathing Rate

As I was sucking wind after cresting Corkscrew Hill one day, I was reminded of an excerpt from the Daniels' Running Formula on breathing rate. Usually, I try and ignore my breathing; the more attention I pay to breathing, the more nervous that I get that I'm not, which makes breathing more difficult... However, as ignoring it was no longer working, I decided to pay attention to my breathing rate.

What was it Jack Daniel's said? 2-2 is most efficient? Ok, breathe in for two strides, breathe out for two strides, breathe in for two strides... stop gasping and put your lips together! Withing ~30sec, I started to calm down and stopped struggling so much. Then I hit Cemetery Hill...

In any event, the 2-2 pattern allows for a substantial amount of air to be moved both into and out of your lungs. Although this is the "ideal" rate, there are times that it's ok to deviate from it:
  • When you're really trying to push yourself (like at the end of a race), it's often necessary to switch to a 1-2 or 2-1 pattern (m-n where m is the number of steps for inhaling and n is the number of steps for exhaling). A 1-1 pattern results in too shallow a breath.
  • On easy runs, a slower 3-3 rate may be used, and perhaps even a 4-4 (although the energy needed to maintain this rate doesn't pay off in the end).

Monday, October 1, 2012

Race Reports

Sorry I've fallen a bit behind on race reports, but we've had some awesome results from the past two weekends. Big shout out to Rita B. who won the Women's Distance Festival and the Urban Wetland 5k. Sarah C. was 3rd in her age group, and our friend Lisa H. was 1st in hers (results). Bill C. placed 3rd in his age group amongst some speedy competition (results).

Team RRO/FASTcoaching dominated the Urban Wetland 5k. Nick M. and Keith F. went 2-3 overall, followed closely by James L., Gavin C., and Keith B. (5-7 overall; 2-4 age group). Rita B. and Marissa B. went 1-2 on the women's side, narrowly out-springing Sean K. (2nd age group), Dave M. (3rd age group), and Bill C. (1st age group). Our friend Bobby B., in his second 5k of the day, placed 2nd in his age group (results). I know Jim and Carolyn M. also ran in a 5k and were 1st and 3rd overall!

CONGRATS EVERYONE!!!

Bolt