E3 Racing Team and Raleigh Running Outfitters

Weekend Outlook

2013-01-11T07:00:00.000-05:00

A trail race and a few 5k's are on the book's for this lovely spring weekend:

Lakeside Trail Race (Greensboro, Sat. @ 10AM)
Fit Fest and American Cancer Society 5k (Raleigh, Sat. @ 8AM)
Run for Young (Raleigh, Sat. @ 2PM)

A few of our friends are also running the Disney Half and Full Marathon. GOOD LUCK!

And, for anyone who hasn't heard, Bobby Mack narrowly out-kicked Tom Humphries and Ayad Lamdassem to win the 2013 Great Edinburgh Cross Country Meet.

And, what's worse than the Beer Mile? The Chocolate Milk Mile...

This makes me even more upset with my mile time!

First Race Report of 2013!

2013-01-06T18:30:00.005-05:00

Two opportunities to race this week = two opportunities for total domination!

Jennifer W. started off 2013 with a PR in the 5.5k, finishing up 3rd female in the Running of the Lights. Tom W. also ran well, "banking" a race for 2013! (results)
Brian F. and Thomas E. went 2-3 in the RITNY 5k, and Michelle H. and Laura B. were 2-4 on the female side. John G. ran great as well, and Lisa G. was 1st in her age group! (results)
Jennifer C. was 1st female in the Rocky Mount Resolution Run! (not sure where the results are posted)
Rita B. was 3rd female in the Frosty 25k, and Keith B. was 9th overall! Sean K. ran well in the 25k (top 20), and Brian F. put up a hard fight in the 50k. Our friend Brad B. placed 3rd in the 50k with a 13-min PR! (preliminary results)

Weekend Outlook

2013-01-04T07:00:00.000-05:00

Time to dust off your racing shoes from Monday/Tuesday for the Frosty 25k/50k this Saturday (Winston-Salem, 8AM)! I know that we have several teammates competing, so good luck. The Ocean Isle 5k and Half Marathon is also on Saturday (Ocean Isle, 9AM).

I found a review of the Thumb Timer that Keith won earlier this fall. For those of you not familiar with the Thumb Timer, it's a timer that you wear on your thumb that you can use to, well, time stuff with. But not really. Actually, you have no clue how much time has gone by, only that a certain amount of time either has (denoted by a vibration, loud beep, and/or flashing light) or hasn't (denoted by nothing) gone by. So, it's uses for running are rather limited, it's uses for other things are also limited. Apparently, their choice of interval length leaves something to be desired, and those sporting it got some weird looks (so I guess the models on the packaging aren't real users). Oh well, it made me laugh, I can't believe they gave it 4 stars!

p.s. As some of you might have noticed, I don't think I can keep up writing every weekday... my #1 New Year's Resolution is to graduate! I'll post stuff as I find it as best I can, and continue with the Weekend Outlook and Race Reports. - Meghan

Training Log

2013-01-03T15:03:00.001-05:00

As I sit here at the start of a new year, I have two running log books sitting on the desk before me. One is full and offers reflection of the past year, a chronical of the miles completed and races run; and the other is empty, nothing but clean white sheets that hold the promise of many more miles to come, some long and slow, others that will end with the gasping of breath. Some will be lonely, solitary miles of contemplation, while others will be shared with my best friends.

I have always found it best when embarking on a new year or season to take full stock of the one just completed. Before I plan where I am going, I need to know where I have been. What did I learn this past year? Did I meet my goals as they related to mileage, race results, PR's or maybe just a new race distance? Did I learn something about fueling for long runs, pre-race nutrition, strength and flexibility training to stay healthy, race tactics? A well kept running log will provide the answers to those questions.

Now I'll be the first to admit that the content in my running log these days is much more scant than when I found myself trying to be competitive. In those days, it read much like a daily journal, as I recorded every minute detail about each workout including not only the distance but the pace, temperature, location, terrain, others in attendance, shoe I was wearing and what I had to eat that day. I kept track of every calorie taken in and burned and every mile logged on a pair of shoes so that I knew when to switch them out. I also noted how the workout felt, if there were nagging aches and pains as well as what my peak and average heart rate rates were and how much time I spent in various HR zones. I recorded my resting heart rate every morning and weighed in once a week.

And when everything came together, when I had the right mix of training and fuel and rest that produced one of those rare days when running fast came without effort and I felt light and strong like I could run forever; I circled that day with a highlighter and tried to replicate all the things I had done before that day for my next big race. In the end, I found this to be a much better pedictor of race performance than "did I remember to wear my lucky socks."

As a statistician it pains me to say this, but a logbook is not just about the numbers. Sure, it is helpful to keep track of your mileage to insure that you do not risk injury with overtraining, but it can be a much more useful tool than than. We all respond differently to training loads, and the more you learn about yourself, the more you will be able to apply what your coaches throw at you in a usefull fashion.

So, if you have not been diligent in keeping a running log, now is the chance to start the year afresh. And if you have never kept one or rely solely on Mr. Garmin to tally the day's effort, now is the time to start. As most of us are not professional runners but have lofty aspirations and running goals, it is important to make every workout count, and the more you know about yourself as an athlete, the better prepared you will be to make that happen.

Well, I have a blank sheet of paper labeled January 1, 2013 staring at me, and I have a story to tell. "Air temp was 45 degrees at the start with a slight drizzle when Newt, Dave, Mike and I headed down the Black Creek Greenway for a single track loop around Lake Crabtree..."

What's your New Year's Resolution?

2013-01-01T07:00:00.000-05:00

We were talking the other day in work about our fitness related goals for 2013. We all came up with goals that fit into different categories- (1) run every day, (2) yearly mileage, and (3) run a PR in some distance. In my mind, we're only missing two categories- (4) try some new type of workout and (5) try some new type of race.

What's your goal for 2013? Discuss...

Eat This Now- Good Luck Food

2012-12-31T07:00:00.001-05:00

Keith and I got to talking about New Year's Eve traditions one day on the way to the track. He said that they always ate black-eyed peas for good luck. I had never heard of that, but I had heard of eating (or trying to eat) 12 grapes, 1 for each ding of the clock at midnight. Turns out, there are other food myths... like not eating lobster (because they move backwards) and eating pork (because pigs eat moving forward) and sweets of all descriptions (circular ones are the best). In fact, there are a whole bunch of lucky foods, some of which are even pretty healthy!

Other traditions include toasting and a midnight kiss. In terms of luck, apparently you should wear old clothes and hope the wind is blowing from the south.

Weekend Outlook

2012-12-28T07:00:00.000-05:00

Well... more of a Monday/Tuesday outlook... there's not many races going on on Saturday/Sunday:

R.I.T.N.Y. (Mon. @ Midnight, Cary)
Running of the Lights 5.5k (Mon. @ Midnight, Clemmons)
Commitment Day 5k (Tues. @ 11AM, Raleigh)
Resolution Run (Tues. @ 11AM, Rocky Mount)

A New Type of "Running" Shoe

2012-12-27T07:00:00.000-05:00

Kangaroo Jumps... they're like ski boots on springs... big springs...

While they look just a little ridiculous, they've actually helped people regain fitness and get back to running, so I guess they can't be all bad. They work like a Newton on steroids... same action-reaction concept... the harder you push down, the more spring you get back... except I doubt they're tuned for 180 steps/min.

Mario Godiva invented and popularized the shoe. He teaches at several fitness clubs in NYC, and holds free classes in parks. The shoes aren't cheap though- $229!

Christmas Trees and the Environment

2012-12-26T07:00:00.000-05:00

Not a topic that I've often pondered, but if I did, I would have thought artificial trees were better. I mean, cutting down a tree just seems bad for the environment. However, I would be wrong. As it turns out, real Christmas tress are 60% better for the environment than artificial trees, at least through 7 years. However, if you can't buy a real tree (or even if you can), try using LED Christmas lights because they use a whole lot less power.

Happy Holidays!

2012-12-25T07:00:00.000-05:00

The Santa Circuit

2012-12-24T07:00:00.000-05:00

You want to know why no one messes with Santa? Well, he's one tough dude. I mean, delivering all of those presents is like running an ultra with a million pound backpack. To prepare, Santa does the following workout:

Make sure you eat healthy and stretch too!

Weekend Outlook

2012-12-21T07:00:00.000-05:00

Not much going on this weekend in terms of racing in NC. This was all I found:

Naughty or Nice 5k/10k (Sat. @ 9AM, Wilmington)
Frostbite 5k (Sat. @ 9AM, Kannapolis)
Christmas Elf 5k (Sat. @ 9AM, Mount Mourne)
Following the Star 5k (Mon. @ 9AM, Matthews)

I kind of feel that fruit cakes are like candy corns... the same ones keep getting recycled from year to year. Anyways, the largest fruit cake was made by Just Bake (India) in December, 2011. The cake weight over 8400lbs and was on display at the Palace Grounds in Bangalore.

Further workout related uses for iPhones

2012-12-20T07:00:00.000-05:00

A while back, the most well know athletic everything company and the most widely used smart everything company got together and synched up two of their products- the Nike+ footpod and the iPhone. Turns out, you can do more than just use this combo as a GPS watch replacement.

Cool App #1
In an earlier blog post the beats per minute (bpm) of music was mentioned as a way to increase your cadence to the golden 180 that is experienced by many of the top runners, but what about target heart rates? On nearly all exercise machines we see charts that detail which ranges we should shoot for for different types of workouts, but we were fully responsible for getting our heart rate to these ranges. Well, now a team of researchers led by Shahriar Nirjon at University of Virginia in Charlottesville are making this easier to accomplish by embedding a microphone into a set of headphones so that they can listen to your arterial pulse. Then, the current heart rate, the target heart rate, and the activity level (as gathered by accelerometers) are sent to a "recommendation engine" on the web to choose the next song. It also learns as it is used what songs worked to raise or lower the user's heart rate.

Cool App #2
If you need to make sure your training is providing the cardiovascular benefits you were hoping for you can look to using the Tinké from Zensorium.

All you do is place your thumb on the sensor and the Tinké measures heart rate, blood oxygenation and respiratory rate. Using this data the associated app calculates a "Vita Index" which it stores for later comparison. It can also use fluctionations in heart rate to determine your "Zen Index". The "Vita Index" and "Zen Index" can also be shared on facebook or Tinké's own network to allow you to compare your progress among other users.

Lower Back Exercises

2012-12-19T07:00:00.000-05:00

The more distance you run, the more likely you are to suffer from a tight lower back (basically due to a lack of core strength). And, although you might not notice it right away, you'll probably start to notice other nagging aches and pains (like tight hamstrings). So, try the double leg pelvic tilt exercise to fix this problem before everything from your neck down locks up!

Group Workouts

2012-12-18T07:00:00.001-05:00

As much as I like actually running with y'all, researchers at Kansas State tell me that I can get the same workout if we just "track skype". Yup, this is my new plan for when I'm home. In fact, if you guys just videotape yourselves running 100m and loop it over and over, I'm apt to push myself harder than if I was actually running with you. And, if you trick me into believing that if I keep that pace up for longer than the looped version of you (that will never tire) that I'll score points for some imaginary team, then I'll run a workout PR. Just make sure you change your outfits between days though, or I'll catch on that you're not really running.

Sound ridiculous? Well it's not. In fact, researchers at Kansas State did something very similar with undergrads and exercise bikes and it worked.

Candy Cane Protein Shake

2012-12-17T07:00:00.000-05:00

One more recipe (only because it looked really good in the picture)...

1/2 cup cottage cheese
1 scoop plain or vanilla protein powder
1 tbs instant vanilla pudding mix
5-10 ice cubes
4-6 oz of cold water
2-5 drops of peppermint extract
Sweetener of choice (to taste)
5-10 drops of red food coloring

Recipe from Dashing Dish.

Weekend Outlook

2012-12-14T07:00:00.000-05:00

So apparently I time traveled a bit when I was writing last week's "weekend outlook" post... the Reindeer Romp 5k (Sat. 10AM, Cary) and Holiday 5k (Sat. 1PM, Durham) aren't until tomorrow! There's also the Reindeer Dash (Sat. 9AM, Goldsboro) if you feel like driving a bit.

FYI: the fastest marathon dressed as a gingerbread man is 3:42:20. This record was set by David Smith in 2011 at the London Marathon.

Q: Is there any way to prevent chafing?

2012-12-13T07:00:00.001-05:00

Km: Yes. Body Glide. Seriously. People should buy stock in this company before the summer hits. Vaseline works in a pinch, and there are some other ways people have prevented chafing, but Body Glide is the best.

Q: What is the best sports bra?

2012-12-12T07:00:00.001-05:00

Continuing on the trend from yesterday... while I don't consider someone asking me this question to be that odd, I would not ask a guy their opinion on sports bras... although some definitely know more than me about them.

Km: The best sports bra is runner-specific. Put it on, jump up and down a few times... if it feels supportive enough, it probably is because no one jumps when they run! I also recommend picking your arms up and down and back and forth to make sure it doesn't creep up or do something else weird. That sums up the "Kilometer Test"... and making sure that it's a darker color so it won't become transparent with rain/sweat.

However, I am not exactly picky about sports bras. There are other people that probably need to be a little bit more picky. I have heard great things (in terms of support) about the Moving Comfort brand, and they seem to have a lot of options. Runner's World also did a review of sports bras just a short time ago, and here are some other tips.

Q: What type of underwear do guys wear when running?

2012-12-11T07:00:00.001-05:00

I am interrupting this second week of healthy Christmas food that I never have any intention of making to answer this very important question.

And yes, I have been asked this question by a guy more than once.

And yes, I was working with other guys when they asked this question.

And no, I have no idea why they thought I would be the best person to ask.

And also no, I have never been asked this by a woman with respect to either gender.

And also yes, I'd like to keep it that way.

Km: Many running shorts are now made with built-in underwear. However, some don't, and many running tights don't, and some people do like to wear underwear even with shorts that have them built-in. For these cases (or if your shorts are white... just saying), they do make make running-specific underwear, many of which are reviewed here. The current issue of Runner's World (which they haven't put up online as of yet), also has an article related to the subject.

Snickerdoodles for breakfast

2012-12-10T07:00:00.000-05:00

Ingredients

1 and 1/2 servings oats (or other grain) (60g)
1 tsp cinnamon
a little over 1/4 tsp salt
1/2 to 1 tsp pure vanilla extract (I use ½ tsp)
2 tbsp milk of choice (plus extra if you cook your cereal in milk)
Sweetener to taste (sugar, stevia, agave, etc.)

Directions

In a large Pyrex-type measuring cup, combine the flakes with about 1 and 1/2 cups liquid. Add a little salt (I use ¼ tsp plus 1/8 tsp). Microwave for 4 minutes, 30 seconds (watching so it doesn’t spill over). Leave out for around 10 minutes, then stir and put in the fridge, uncovered (it’s ok if the flakes are a bit liquidy, it will evaporate).

The next day, the hot cereal is ready for you to play. Mix in the vanilla, cinnamon, sweetener, and almond milk and stir (you may also want to add 1/8 tsp more salt). If you like your cereal to be hot, you can microwave it again at this time.

Recipe courtesy of Chocolate-Covered Katie.

Weekend Outlook

2012-12-07T07:00:00.000-05:00

I love December in North Carolina! On the schedule for this weekend:

Jolly Elf Trail Run (Sat - 9AM, Cary)
Reindeer Romp (Sat - 10AM, Cary)
Jingle Bell LEAP (Sat - 10AM, Durham)
Holiday 5k (Sat - 1PM, Durham)

And, for the most awesome Christmas tree ever:

Egg Nog Protein Shake

2012-12-06T07:00:00.000-05:00

1/2 cup of lowfat cottage cheese
1-2 scoops of plain or vanilla protein
1 tsp rum extract
1/2 tsp pumpkin pie spice
1/2 cup of water
8-16 ice cubes
Sweetener of choice (to taste)

Recipe from Dashing Dish.

Pumpkin Pie Granola Bar

2012-12-05T07:00:00.000-05:00

Ingredients:

3 tablespoons ground flaxseeds
1/4 cup water
2 cups old-fashioned oats
1/2 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon pumpkin pie spice
1/4 cup sugar
1/3 cup mini chocolate chips
1/4 cup maple syrup
1/4 cup almond butter
1/3 cup pumpkin puree

Directions:

Preheat oven 375 degrees F. Grease an 8×8 inch pan with baking spray.

In a small bowl, stir together flaxseeds and water. The mixture will start to gel. In a large bowl, stir together all dry ingredients: oats, flour, baking powder, pumpkin pie spice, sugar, and chocolate chips. Add maple syrup, almond butter [microwave for ~30sec to soften it], and pumpkin to the gelled flaxseed mixture. Stir together well, then fold into dry ingredients until fully combined [the mixture will be thick]. Spoon batter into prepared pan and use the back of a spoon to even out the mixture. Bake for 14-16 minutes or until set. Do not overbake, bars will harden a bit as they cool. Cool completely before cutting.

Recipe courtesy of The Pajama Chef.

Gingerbread Energy Men

2012-12-04T07:00:00.000-05:00

Ingredients:

20g dates (packed 3/4c) If unsure what dates to use, see Fudge Baby FAQ.
38 g raw almonds (about 3T)
1/4 tsp ground ginger
1/4 tsp cinnamon
1/8 tsp nutmeg
1/16th tsp cloves
tiny pinch salt
1/4 to 1/2 tsp vanilla extract

Instructions:

Using a food process, blend, blend, and blend some more. Then form the dough into little gingerbread runners!