The Unexpected Rest Day

As any parent knows, when your child gets sick, they don't do it when it's convenient. Rarely do they get sick when they're off from school and if they do it's during some other important event. Obviously there are exceptions, but you know what I mean. It just seems such a hassle to adjust your schedule but at the same time you love them so much you'd jump off a cliff if that's what it took to keep them safe.

So when Elizabeth developed a fever last night, along with a sore throat and loss of appetite, I knew my run today would likely be postponed. I read about a fellow runner's 14 mile run and felt the urge to "one-up" them with a 15 mile run. As usual, my desire to talk smack ended up badly. Instead of a 15 mile run, I ended up driving a sick kid to the doctor. Turns out she caught the strep throat going around school, scored some meds, a day off school, and lots of rest time.

In the end, 15 miles versus caring for your sick kid is always going to end with me hoping my kid gets better. I don't care if it's the most important race in the world, family comes first. I might do my best to get somebody to help out if the event I may miss is important enough, but my family always wins when it gets to the bottom line of the tally sheet.

So today I didn't much care that I missed my long run. I was more worried about her feeling better than I was getting my miles in. Besides, there's a lesson to learn here as a runner besides being a good parent.

That lesson is adaptability. You can call it flexibility or going with the flow, but in the end, it's how you adapt to what life tosses your way that will define who you are and how well you survive life. And this applies to your life as a runner too. Having a mental meltdown because you forgot gloves or a hat to a race could leave you with a less than stellar performance or, even worse, a DNF or DNS. Break a shoelace? Lose your Body Glide? Any and all of these may seem like events that would end or seriously hamper your race, but they are all scenarios that can be overcome.

That's where adaptability comes in. I know, doesn't sound like a cool word to remember and repeat to yourself as a mantra when you're 20 miles into a 50 mile race. So why not think about MacGyver?

As in, What Would MacGyver Do?

That's right, thinking like MacGyver could save your race and your mind. Those gloves you forgot? No worries if you have a spare set of socks. No Gatorade or liquid carbs to take in during a long run? No worries if you have access to a coffee stand (no, don't drink the coffee, instead add some sugar and salt to your water). Get the idea? It's all in how well you can adapt to the situation that will determine how well you survive your run and life in general.

So today, when life tossed a curve ball, I adapted and moved my long run to Friday. And if I can't get it in then, no worries, I can do it Sunday. Or next week. Missing a long run won't hurt, but how I adjust to the change can help later on in my training.

Why and How Did You Run A 50k?

I was recently asked "omg how on earth (not to mention WHY) do you run 50k????" by Amy. My answer of "Why/How a 50k? Not enough room to answer that in full. But it's a great experience, regardless of the pain" just didn't carry enough weight behind it to make others understand why I would attempt something so insane.



Let's define a few things first, namely what a "50k" is and what an "ultra" is.

A "50k" is 50 kilometers or 31.0685596 miles. Or just 31.1 miles. It is ten times longer than the standard 5k (3.1 miles) race that many communities have. So imagine doing a simple 5k race ten times and that should give you a bit of insight as to how long it is. Or, if you prefer, it is 4.9 miles longer than a marathon. The marathon is 26.2 miles, so run another 5 miles beyond that and you have a 50k.

An "ultra" is short-hand for an ultra marathon or an ultra distance race. It is commonly defined as being any race longer than a marathon. And while I guess a 27 mile race would technically fall into that category, most races go from the 26.2 distance to the 50k distance. Ultras come in many shapes and sizes, but most are run on trails. Ultras are usually broken up into distance races and timed races. The most common distances are 50k (31.1 miles), 50M (50 miles), 100k (62.1), and 100M (100 miles). Common timed events will run 12 hours, 24 hours, and even 36 or 48 hours. These timed events are just to see how far you can run in the allotted time.



So, now you know what a 50k is and what an ultra is. But those are just basic definitions. Each of these has a life of its own and will suck you deep into a dark place if you're not careful. Yes, it's a dark place that these races take you to, but only because you suffer through the event and have such a blast you want to do it again, thus sacrificing hours of your life training for another one. And it's all worth it.

Now let's get into the how and why behind my running ultras. My first 50k (and only ultra so far) went horribly wonderful. That's right, it was both horrible and wonderful. As for this particular 50k, I went into it way under-trained. I had been running low mileage for the weeks and months leading up to the race and I had recently taken a week off from running. Not a good combination. Add to this the fact that I had the wrong shoes and the wrong socks and it was a disaster for my time and my feet. I had huge blisters, sore legs, and I limped for many days after it.

That was the horrible part. The wonderful part was finishing. I may have been last, I may have limped to the end, I may have gone over the unenforced time limit, but I finished. I was in tears at the end because I was so happy. Sure, my feet hurt, but at the moment I crossed the line, I didn't feel the pain, I only felt the glory of finishing.



And as many people that have run before will tell you, they either love it or hate it. Those that love it, continue to run and continue to strive for something new, something challenging. As we all have different limits, your challenge may be running for 3 miles in under an hour while somebody else may find the challenge in running a 5k in under 15 minutes. Just like we all have different fingerprints and DNA, we all have different skill levels when we run. The big difference though is that our skill levels can change over time. Which means with enough training, you may be able to run that 5k or 50k in the time you want.

Aside from all of this is the primal feeling you get when you run an ultra. I'm not sure if it's there in a marathon (haven't done one yet), but I know I felt it in my 50k race. And it's hard to describe. It's you, your body, and your mind out there on the trail and each one is battling it out over who is in control. There were times that I nearly had a mental break down and stopped running just to cry on the side of the trail. There were other times where I felt so happy that I wanted to jump for joy. There were times where I wanted to give up and scurry away like a weakling. So many thoughts, so many actions, so much STUFF goes through your head it gets a little scary. And that's where the primal feeling comes in. You want to leave those demons behind you and just run free. You want to connect with that paleolithic Neanderthal and just run.



So where foes all of this leave you? Probably confused with a side of "this guy is CRAZY." And I don't blame you. An ultra race is not something you can just sign up for at the last minute. You need to plan for it physically and mentally. It's not a joke race and needs to be taken seriously. But with enough training and planning, you CAN finish one. And if you're even thinking about running one, I strongly suggest you pick a race that's far enough out to train for. Then sign up and start training. And while you train, study the sport, follow the athletes that run ultras, and learn everything you can about them. Then you'll understand what I mean when I tell you to "pack some TP in your drop bag in case that walkie-talkie turns into a full blown GI incident."

And while you ponder that one, here are a few links to check out that may help you learn more about the sport and maybe inspire you to run an ultra.

- Anton (Tony) Krupicka - I have a man-crush on Tony despite the beard.
- Dakota Jones - A great ultra runner that is young enough to have quite a future ahead of him.
- Thomas Kennedy - A novice ultra runner that is miles ahead of me in physical and mental strength.
- Davy Crockett - I'm inspired by every race report he gives. Such an amazing athlete.
- Brittany Zale - Yes, even though many are faster than me, women still inspire me to run.
- Ultra Signup - THE place to go to find an ultra race.
- Ultra Running Magazine - A great magazine that's hard to find by gives you a taste of just how popular ultras can be.
- iRunFar, Real Endurance, Run 100s, and UltRunR - A mix of sites that have a bit more info on training, races, etc.
- DailyMile - THE place to go for anything related to running and socializing (think Facebook + Twitter + Running = DailyMile).

Save the Drama for your Momma

My mom and I have a running joke (one of many) that we both dislike excitement. Why? Because it usually means something bad is happening. Case in point, the past few days and weeks.

- My uncle (my mom's twin brother) has been diagnosed with cancer and the prognosis doesn't look good. I guess cancer is bad any way you look at it, but you get the idea.
- My family history shows some bad signs when looking at my mom's side of the family. Her sister, brother, and father have all suffered from and died from cancer. All in their early to mid 50s. Yeah, not promising.
- My mother doesn't want to go to her brother's funeral. I don't blame her. Funerals suck. If you've ever been to one, I'm sure you'd agree. But I think some effort should be made to do something. Me, well, I don't think I'll go. I want to but I'm not sure it would help anybody and I'm not sure the funding is there.
- And finally, while we're speaking of death, I want to be buried after I die in the Oconto Cemetery in Oconto, Nebraska alongside the rest of the Richard family. But I don't want any services until the following July. Had some relatives do that when they passed and I like the idea. Most everyone can get time off in the summer and by having it planned out in advance, people don't need to worry about making last-minute dashes to the airport. I'll be dead after all, so when you come to see me doesn't matter.
- Moving on, I was working on some laundry on Sunday and heard a crash. Yvonne and I both thought it was the other or the kids or just something that the kids left out. Turns out it was a bottle of laundry soap. A full bottle. And it fell on the cap. And the cap broke. And the soap spilled on the floor. Under the washer. And dryer. Yeah, you get the idea. We spent 2 hours cleaning it up. Thankfully it wasn't this Sunday because we would have left it on the floor instead of missing the Superbowl.
- A few weeks back, Yvonne told me that her new truck was "jumping" when she drove it. I didn't really believe her until it happened to me too. So it's now at the dealer getting the planetary gear replaced. Luckily it's under the manufacturer's warranty. And CarMax was nice enough to give us a loaner while it got fixed.
- The weather has played havoc on all of our schedules. From 2 hour delays to closures to work days to just plain insanity. Sometimes the closures were warranted, but on days like today, they weren't. Not even any rain and we have a delay. Oh well, better safe than sorry.

I'm sure you can see a trend. Lots of drama means a high chance of whining about the bad stuff in life. We all have crap to deal with. It's how we go through life and helps define who we are as people.

But with each low is a high. I think we can find balance in life, but sometimes it's harder to find those positive tidbits to make up for the crap. So in an effort to make up for my whine above, here are some positive pieces of news.

- I think I lost another 5 pounds. I stepped on the scale the other day and came in at 224. Easily 4 to 6 pounds lower than my previous 231. Which is on top of my weigh-in of 235 in early 2010. So I'm happy about that.
- Part of my weight drop is likely due to eating less for breakfast. And working out more. I'm happy to have a trainer that can beat me into submission once a week. I've noticed an improvement in all those odd muscles that I rarely use.
- I'm super-happy to be running on the local rail-to-trail once a week. Sometimes it's a struggle to get there, but it's fun to see something new every time.
- I'm even more excited that Yvonne is going to the same trainer next week. It'll mean more adjustments to our schedule, but I think she'll have fun. All while getting her butt kicked.
- While tax season is crazy for me at work, I'm happy to report that most of my late nights are done and I have a lovely wife that is willing to bring me food when I'm trapped in my "office."
- William had a wonderful visit to the dentist. That pretty much says it all.
- Elizabeth had a wonderful report card. Again, that speaks for itself.

So. Drama. Not for me and not for my momma. I once thought I wanted to live an exciting life. Now that I'm older and a little wiser, I've decided a boring life is just fine. Meanwhile, I'll try to find those positive things to balance out the negatives.

How to Screw Your Shoes

This post has two meanings. I'll be starting with the homemade ice spikes first before getting to the retirement of the shoes.

Homemade Ice Spikes

Not to be confused with the official Icespikes or Yaktrax or even Microspikes. No, these are spike that you do yourself. But before we get to that, let's back up a bit.



Some of those products above look quite lovely. And I'm sure if I lived in an area that got enough snow to warrant their purchase, I'd have a fair collection of them (along with some snow shoes). But seeing as I live in the south and snow is rare enough that an inch will close schools, I don't see the point in spending that much money on a product that I'll use once or twice a year.

So once I got a feel for what I was looking for and how little I wanted to spend, I stumbled across a great site that gave some steps on how to make your own spiked shoes for running in the snow. I won't post the link because I can't remember where I found it. And because it's enough to do on your own.

The steps are pretty simple. Get an awl (or ice pick), some small screws, and something to put the screws in with. Mark where you want the screws to go. Poke a hole in the sole. Put the screws in. Go run.



Yes, it's that simple. But there are some words of caution. Like, don't get a three inch long screw to put in the bottom of your shoe. I mean, seriously, use some brains. Mine are short and have a hex head on them so I didn't have to fiddle with a screw driver. They're about half an inch in length (total) and are machine screws I believe. Check the pictures and you'll see what kind I got.



Anyway, you prime the spot with the awl (like pre-drilling a hole) and screw them in. I put them on the higher spots so they'd give me the best traction and kept them evenly placed so I wouldn't have too many in one spot. I also kept them as symmetrical as possible on both feet to avoid any lopsided running. All in all, it went smoothly.



Now, for the running on snow part. I've worn them twice on what artists like to call "mixed media" for a total of about 17 miles. Not quite enough to be a definitive answer on how they work, but certainly enough to form a solid opinion. I'll break down each surface below and give you a run down (pun intended) of how the spike worked.

Asphalt - It felt like and sounded like I was running in track shoes. No, those have spikes in the toes. More like golf cleats. Click clack click clack. No loss of traction, but the feeling of the road was off a bit. It felt just like you would think, like you're running on spikes. The upside was the people in front of me heard me coming and moved out of my way.



Slush - Very hard to run in slush. I think this is mostly because you don't know if the slush is soft, hard, or somewhere in between. The slush itself is a challenging surface and the spikes help. But I did notice this was one of the few surfaces that I would lose a lot of traction on. Not enough to slip, stumble, or fall, but enough to move my arms to balance myself.

Ice - You notice the grip the most on ice. You know the ice is slick and you know you should be falling. Instead your foot slips just a little as you push off with each stride. I think this is mostly because you have less weight over your toes as you push off the ice. Combined with fewer spikes to grip and you have a bit of a slip.



Snow (loose) - Piece of cake. The hardest part was lifting your feet over the top of the snow, but with 4 to 6 inches of loose powder, it was easy enough to run through. No slipping at all.

Snow (packed) - This is where it got a little tricky. Packed snow that's smooth was no problem. It felt and acted very much like ice. However when the snow was packed by a tire, it could result in some slipping. This was especially true with tractor tires that have a very wide and open tread. Smaller car tires (and even truck tires) would pack the snow enough to make for a smooth foot plant. But tractor tires left tracks that would make for a foot plant that had to deal with a high and low every 2 inches. The end result was some slipping, but mostly due to the odd angle on which your foot could land and push off from.



Dirt - Just like snow, very easy to run on. No slipping and no noticeable clogging of the spikes.

Gravel - Just like the dirt, easy to run on but your hear a click or clack every now and then from the spikes hitting a rock.

Mud - Light mud was no issue. There was no slipping and very little build-up on the spikes. Thick mud though was another problem. Not only would I slip worse than the slush, it would cake up your spikes like mad and take several strides before it came off. Assuming you could get out of the thick mud to begin with.

Water - I didn't run in a river, but ran through plenty of puddles and such from the melting snow. The biggest thing I noticed was how the water would freeze or stick to the strides in the snow and ice. In other words, getting your shoes wet may result in them freezing. Having been around snow long enough, I should have expected the reaction, but it was still odd to feel it as I ran. Some strides felt like having Velcro on the bottom of my feet, but the spikes didn't seem to add to or take away from this reaction. If anything, they helped get a better grip on the next stride in the snow and ice.



Overall, this was a cheap and easy solution (about $2 and a couple of minutes work) to running in the snow and ice. I can see no short term impact on my shoes from having them spiked and they run almost like a normal shoe would. I would recommend using a cordless drill for installation and removal since it'll save some time and muscle power. Beyond that, they worked great and I'll certainly be using them again.

Retirement of the Shoes
I have long been a Saucony fan. In fact, I often refer to myself as a Saucony Snob. Their gear is great and I've been running in their shoes for years without complaint.

Until now.

Back in August of 2010 I ran a 50k and totally trashed my feet. I used BodyGlide, changed socks, and even changed shoes. It took some time to finally realize that the shoes were too small. Instead of a size 10 Wide, I should have been in a 10.5 Wide. That extra half a size makes a difference. Since it took so long to realize the source of my foot issues, I still have some size 10s that I run in. Namely my Ride 2s (two pair) for the road and my Exodus 2.0s for the trail.

But my pair of TR 4 that I used as guinea pigs for my spikes just don't cut it anymore and I'm sad to see them go. I ran nearly 20 miles of my 50k in them before switching to my Brooks Cascadias (my only non-Saucony shoe). But after several longish runs in my TR 4s, I have to say that the toe box is just too small. I know the shoe is a half-size too small and that's a large contributing factor. But compared to the Rides or the Exodus or even the Kinvara, the toe box is even smaller than I'd expect. This leads to some toe pains (and sometimes blisters) on the middle toe of each foot. I've experimented with these shoes since the 50k and socks, terrain, speed, etc. don't matter. It's the shoe. And aside form the toe box, the soles just aren't thick enough or sturdy enough for me on the trail. Thankfully the Exodus fills my needs for trail running (and I'm hoping the Peregrine will when it's released).

Which means I now need to decide if my TR 4s will end up as my casual shoes or if they'll end up in the trash. I hate to give up on a shoe, especially from my favorite company, but my toes just can't take it anymore.

MEASUREMENTS:
You can see my measurements in this gallery if you'd like.

My Forrest Gump Run

This past summer, Yvonne and I visited the Biltmore Estate in Asheville, NC to celebrate our 10th wedding anniversary. She did a wonderful job picking our cabins through Asheville Cottages. So wonderful, we wanted to go back again.

The Biltmore House in the snow:


With Martin Luther King weekend looking like the best bet for everyone, we booked our cabin and made our plans. The weather was a bit scary leading up to the trip, but we dodged a few major storms and ended up with cold but sunny days. There was snow on the ground just about everywhere you looked, but the roads were clear enough to be easily passable.

The kids had a great time (so did we) and we enjoyed walking through the house, around the estate, and around the barns in Antler Hill Village (formerly the Winery). I was recovering form a sinus infection that kept me away from running for the week, so I was itching to get out there and get a few miles in. But being on vacation, sleeping in, herding kids, and enjoying the hot tub meant I didn't have much motivation to get out the door in the freezing temps to go run.

Fortunately Yvonne found a way to occupy the kids on a tour, giving me a couple of hours to run around the estate. So I took what I could get and ran with it. Literally.

My run started in the B-1 Parking Lot where I headed up to the Statue of Diana. From there I ran down the open area to the Ramp Douce, across the end of the front yard, and into the gardens. I ran through the gardens, but stuck to the icy trails as much as I could. So I avoided pavement and ended up missing my target trail twice. Oh well. The spring garden had a fun switchback that was fast and slick and I got to run under and across the exit road a few times.

Me at the Statue of Diana looking towards the house:


The garden trails lead to a Bass Pond below the house and I was hoping to take the upper trail that sits on the opposite side of the road from the Pond, but I missed that trail too and ended up running down the paths next to the Pond and nearly took a swim as the path got super-muddy and super-slippery near the edge a few times.

At the end of the Pond is a very pretty water fall that I ran across (on a bridge, not the falls itself) and ended up stuck on the road for a bit. I did my best to avoid the roads since I wasn't really allowed to run on the roads, but it was all I had to run on. I tromped across the cattle guard (actually a deer guard) and made it into an open field where I ran through about four to six inches of fresh and slightly melted snow.

I continued next to the road in the grass (and near a ditch that made me cautious) to the trail that I missed near the Bass Pond before. Along the way I stuck to the game trail that was there and did my best to avoid the acorns and hazelnuts on the ground. No sense rolling an ankle this early into my trek.

Once I made it onto the trail, I got a chance to see the open field where Forrest Gump ran in the movie. It's just a couple of seconds, but if you watch the movie close enough you'll see young Forrest going through that same field. Although his didn't have snow in it. Or a snowman. So as I slogged through the gravel, mud, and slush, I did my best to have fun. But being under a strict time limit, it was hard to unwind enough to enjoy myself as much as I had hoped.

Run Forrest! Run!


I made it to the Lagoon in decent time and enjoyed seeing the bamboo stand there. I don't know why, but I love the stands of bamboo on the estate. Something about them just strikes me as peaceful and beautiful. Once past the Lagoon, I was on a stretch of uncleared but packed snow. Which made for a great test section for my spiked shoes. They held up great on every surface except the slush and the mud. Fresh snow, packed snow, ice, pavement, gravel, water, puddles, and everything else I through at it wasn't an issue. The slush was an issue because it's hard to see if it's slush (and thus soft) or ice (and thus hard) so you're not really sure how you're foot will land. So there's some slop there in your stride as you go through. The mud though, that was just plain slick in some spots. Felt like I was wearing socks on a freshly Pledged hardwood floor.

The trail between the Lagoon and the Outdoor Center in Antler Hill was clear and heavily traveled. The temps were nearing 50 so a lot of people were enjoying the sun and the snow while they could. Fortunately my spikes made enough noise that people heard me coming and moved out of my way.

The clear path near Antler Hill:


The Outdoor Center was my half-way point and an adventure in itself. I ate a banana and took an e-Gel right before I started so it had expended itself once I got to the halfway point. It took me 56 minutes to get from Parking Lot B-1 to Antler Hill with only one bathroom break. I know I went out way fast but it was mostly downhill. Next time I'll run it the other way so my second half is downhill.

The adventure of Antler Hill was two fold. One, I was taking way too long to get going on my return route and two, I had no source of additional fuel. I had to ask directions for the Deer Park Trail (the one I missed back by the Bass Pond and Garden area). I got solid directions and then I asked about Gatorade. None was to be found so I had to add sugar (both raw and refined) to my water (which I had to fill in the bathroom sink - so it was warm). That's right, I ran the second half of this with just two bottles of sugar water. It worked, but wasn't ideal for damn sure.

Once I killed about 13 minutes getting my sugar water, making water, and getting directions, I headed back. At the Lagoon again I saw the wonderful view of the House in the distance and tried to focus on the route directions. I crossed the road and passed two old ladies walking a dog (mind you this was a gravel/snow/ice/slush covered single-track trail). I was impressed with their skill and speed.

At the Lagoon headed back to that big house in the distance:


Once I made it onto the Deer Park Trail (and passed the old ladies) I hit some tough trails. The uphill was hard, the larger rocks made it hard, and the mud made it extremely hard. After a couple switchbacks, I made it to the top of the hill and noticed the little old ladies moving right along on the trail below me. Very impressive.

On I went through a deer gate, across some fields, and to a trail head where I realized my error. In avoiding the Meadow Trail that makes a loop near the Bass Pond, I missed the Deer Park Trail, the one I wanted so I could avoid the roads. Anyway, I nearly skipped across the Meadow Trail and down to the Bass Pond to hit the trail on the other side of the road from the Gardens but realized I would likely miss my time cut-off so I stuck to the Deer Park Trail.

From that trail head, it was a pretty straight shot to the house. Through another deer gate, another clearing, more odd looks from people walking, and I was at the end of the South Terrace. From there it was a short jaunt in front of the house and back to the parking lot where I wiped down with baby wipes and sprayed myself not once, not twice, but thrice with some body spray. You see, my time cutoff was to be back in time to clean up for lunch with the family when they got back from their tour.

Safe, sound, and smelling like Old Spice, I waited a few minutes for them to return and away we went to lunch at Cedric's in Antler Hill where I seriously thought about ordering two courses because I was running on fumes. Literally.

Fluids and Fuel:
I had one banana and one e-Gel right before my run. I also took two bottles of plain water with me. At the halfway point I refilled my bottles with water and added plain, refined sugar as well as raw sugar to them (I used those Sugar in the Raw packs and plain sugar from the coffee condiment area).

Weather:
Clear and sunny. Little to no wind. Most of the wind was confined to the areas around the open fields and near the river. Temps ranged between 30F and 50F.

Splits:
Outbound - 56:00 (approximate time - includes one bathroom break)
Aid Station - 13:00 (approximate time - includes bathroom break, water refill, sugar water mixing, and direction getting)
Inbound - 47:59 (approximate time)
Finish - 1:53:59 (about a 15:00 pace with my break and about 2:00 faster without it)

The Route:
Length - 7.62 miles (approximate)
Elevation - about 2,000 feet above sea level (compared to my home turf of about 200 feet)
Route Gain/Loss - about 350 foot drop going out and 350 foot incline coming back

At the end of our trip, this is the beautiful sunrise I got to see coming over the mountains in the distance:

Product Review - Socks

Socks, even for minimalist runners, can make or break your run. Even bad everyday socks can ruin your day at work. For me, it took months to find the right running sock, and even when I found them, it was by accident.

You see, when I started running back in 2008, I was still under the spell of my high school running days when I'd pick shoes based solely on their "cool" factor. Thankfully when I visited my local running store VA Runner, they picked the best shoe for me. But that left me itching to pick something "cool" to wear. And man did those "elite" socks look cool. I mean, they're designed specifically for each foot, so it must be good right?

Wrong. Just because the sock has an L for the left foot and an R for the right foot doesn't mean it's the best sock out there for your feet. Granted, those anatomical socks worked well for me until last year. I rarely had issues with them, but I was also running slower and running shorter distances. As my mileage crept up and my speed crept up, I ran into issues. The big blowout was my first 50k race in August of 2010 when I wound up with blisters galore despite using all the BodyGlide I could stand. My problem? The socks. Read on to see why.



Asics (various styles)

FEATURES:
Marking for the anatomical fit (L and R) and a ton of colors to choose from. There are also several variations to choose from as well.



FIT:
They fit great. Tight fitting and anatomical, they fit your foot like a glove. Some of the models have a higher cuff while some have a more sculpted cuff.



CARE:
I washed these like normal socks. Warm water and the dryer. The only thing special I did was I turned them inside out. After they got stuck on some Velcro during their initial wash, I opted to save the outer surfaces in an attempt to keep them intact.



OVERALL:
These were great socks to run in. Unfortunately the key word here is "were." It took me nearly two years to finally figure out the main source of my blisters during my first ultra (DRHT 50k in August 2010). First I thought it was just plain old friction. I had lubed the crap out of my feet with BodyGlide and I felt like I was betrayed for the first time by such a wonderful product. Then I started to wonder if it was my shoes. The trail surface was flat but very rocky (it's an old railroad bed). Maybe my Saucony TR 4s didn't protect my feet as much as I expected them too. Then I began to wonder if it was my stride that was off. After all, I was really hurting when I finished and my knee and hip nagged me for many months after.

Turns out it wasn't the BodyGlide, it wasn't the shoes, and it wasn't my stride. It was my socks. And it was my fault for buying them. You see, I fell for the age-old trap of buying running gear because it "looked cool." And let me tell you, these Asics socks look cool. Cooler than cool.

But alas, it's the construction and design that did me in. Made of basic wicking material, the socks did great at keeping my feet dry. But the stitching and pattern inside created many raised surfaces. So imagine running on braille instead of a smooth sheet of paper. After 20+ miles it's going to eat your feet.

So in the end, they're great socks for a short run. Anything beyond an hour and you may run into some issues. After four hours, be prepared to suffer. After eight hours, you'll be in Hell.

ThorLo Experia

FEATURES:
Super-plush heal and toe. Very cushiony, like the inside of a sweatshirt. There's also a bit of arch support.



FIT:
These fit a little looser than the Asics, but they are not anatomically designed. They are super-comfortable and have a ton of cushion on the heal and toe.

CARE:
Like the Asics, I wash them inside out with my regular laundry (warm water) and use the dryer on them.

OVERALL:
I never thought I'd say this, but these socks have a little too much cushion in them. I think they'd be great if they had a higher top, allowing you to wear them as hiking socks, but in a running shoe is masks a lot of the feedback you get from the road. Maybe if you need to mask the pain or something it would be okay. They also slide a bit when you wear them, so any long distance runs in them could result in some bunching or chafing (or both). Otherwise, these are great everyday socks.

Saucony

FEATURES:
Thinner than the Experia but thicker than the Asics.



FIT:
They fit tighter than the Experia but not as glove-like as the Asics. This is likely due to the fact that they are not anatomically designed (although Saucony does have socks like that available). The cuff is a bit higher than both as well, leading to less bunching and slipping (and less debris when on the trails).

CARE:
Just like normal socks, wash in warm water and dry in the dryer.

OVERALL:
So far, these are the best socks I've found. If you look at the photos, you'll see how they have a smoother and less complicated inner-surface compared to the Asics socks and less cushion than the Experia socks. Yes, I am a Saucony snob and I'll freely admit I have some bias towards their products. But I'm not saying these are perfect socks. These are just the best I've found to far. They still slip now and then, especially when I do cross-training that requires me to use some extreme foot positions. So doing work on the BOSU or something may make my foot slip. But I haven't had any issues so far running in them. I've done over 9 miles on a trail and have not gotten a blister yet.

MEASUREMENTS:
You can see my measurements in this gallery if you'd like.

A Medical Update

My life is an open book. But like Alan Alda said, "In all things moderation. Including moderation."

So I'll give you enough details to see how far I've progressed in the past year. And yes, it will sound like I'm tooting my own horn. Because I am.

Last year I saw my doctor for yet another regular physical. Nothing major, but I always dread going to hear the same litany of "eat less, exercise more" along with the "high blood pressure, blah blah, blah." Well, last year it hit home a little harder than I expected. A combination of my running more the year or so prior and what I thought was a diet change resulted in the same lab results. High cholesterol. I just couldn't figure out how I could still have such high numbers when I was working my butt off out there on the roads running myself into the pavement.

Turns out I was an idiot for not seeing the obvious. And a genius for fooling myself into not seeing it. And perfectly normal for not wanting to face my fears. Sure, I'm afraid of bugs and snakes and beavers and what-not, but more than anything, I'm afraid of death. We all are to some degree, but it really spooks me when I think about my own end. So when the doctor gave me the bad news that my exercising wasn't cutting it and that I may need to go on medication for my cholesterol if I didn't make some changes, well, you can imagine the nightmares I had thinking about how I was going to keel over eating a greasy burger from the drive-thru.

And there's a ton of other factors too that went into me making changes. Kids, marriage, family, friends, and more. They all went into that proverbial straw that broke the camel's back. Or in this case, my habit of eating shitty food day in and day out. Now that's not to say my wife cooks crappy food. She doesn't. In fact, she's a wonderful cook. Sometimes she's too good of a cook because I want to eat all the yummy treats she makes. But I will admit she is a bit lopsided in her meals. Vegetables are rarely seen. I know she doesn't like them and would rather have fruit. And that's fine. But it wasn't helping my poor choices for my other meals.

So my labs were in the crapper, my eating habits were right there next to them, and the only shining light was my exercising. I finally realized what I already knew. The key to weight loss and good health is diet AND exercise. Gah! So I started to change how I ate. Nothing major. Just skipping that extra breakfast burrito. Or skipping the fast food this week. Or eating that granola bar instead of that bar of chips. Or reading the labels to check fat content as well as calories. Or trying to eat more veggies for lunch and dinner. It was a hard process. It still is a hard process. But those baby steps helped. I still eat shitty foods. Just not as much as I used to. And when I do eat that crap, I try to minimize the damage by eating the healthiest crap I can.

What does this all boil down to? My lab results from this year. They're much better. So much better, I'm happy to crow them from the rooftops. So if you're out there wondering if you can make that diet change, if you can lower your cholesterol, if you can actually lose weight, keep reading. I'm just an average guy living an average life. The only thing helping me is the support of my friends and family and my own drive to live a better life. I've been where you are now. I know how hard and how daunting it can be. You see all those people out there that lost 25 pounds. Or 100 pounds. Or 300 pounds. Well I didn't. I lost just 5 pounds this year. Five pounds. Sounds easy, right? Well, it might be easy for you but for me it was hard. Every pound and every inch I lost this year fought me tooth and nail.

But don't focus on the weight. Don't focus on the diet. Don't focus on the exercise. Focus on a goal. Set a finish line for yourself. You can see here where I've been and where I want to go. So sit down and set a goal. Run a 5k faster. Eat an all vegetarian meal once a week. Lose 5 pounds. Swim 2 laps in the pool without stopping. Put it on paper. Tell your friends and family. Let them hold you accountable. My wife told me her resolutions for this year and I plan on helping her meet as many of them as I can. Will it take time away from my goals? Sure. But you know what, if I have to sacrifice one of my own goals so she can meet one of hers, that sounds like a great deal to me.

Okay, motivational speech is over. On with the number crunching.

2009
Bilirubin = 1.6 (normal is 0.2 - 1.2)
Cholesterol = 217 (normal is 125 - 200)
Triglycerides = 199 (normal is <150)
HDL Cholesterol = 33 (normal is > or = to 40)
LDL Cholesterol = 144 (normal is 0 - 100)
Cholesterol/HDL Ratio = 6.6 (normal is 0 - 5.0)

2010
Bilirubin = 1.2 (normal is 0.2 - 1.2)
Cholesterol = 191 (normal is 125 - 200)
Triglycerides = 114 (normal is <150)
HDL Cholesterol = 41 (normal is > or = to 40)
LDL Cholesterol = 127 (normal is 0 - 100)
Cholesterol/HDL Ratio = 4.7 (normal is 0 - 5.0)

Net Change
Bilirubin = dropped 0.4 (now in normal range)
Cholesterol = dropped 26 (now in normal range)
Triglycerides = dropped 85 (now in normal range)
HDL Cholesterol = increased 8 (now in normal range)
LDL Cholesterol = dropped 17 (still outside of normal range)
Cholesterol/HDL Ratio = dropped 1.9 (now in normal range)

How did I do this? By running. By trying to eat better (but not always succeeding). I was on and off various dietary supplements but nothing that seemed to really help. However, I am currently taking Mega Red in an attempt to drop my numbers even more!

My 2011 Running Goals

As I type this early to make sure I get everything down while I can, I realize how fortunate I am that I am not only able to run, but I am also able to find the time to run. So take a moment and think about how fortunate we can be and how unfortunate others are.

I've said it before and I'll say it again. It can always be worse.

So, my running/fitness/life goals for 2011 include the follow (in no particular order):

• run 1 marathon (already registered for Richmond in November)
  
• run 2 half marathons (already registered for DRHT half in February, MCHH in May, and Williamsburg half in May)
  
• run 1 sprint triathlon (this will likely be in February)
  
• run 1 50k ultra marathon (this will be the DRHT 50k in August)
  
• run 35 miles by my 35th birthday (October 3rd) (this is my #run35 and #tregløper project)
  
• raise money for the Friends of the DRHT (Dahlgren Railroad Heritage Trail)
• run on the DRHT (or any trail) once a week
• set a half marathon PR (2:35:06 set on 12/12/2010)
• set a 50k PR (8:42:52 set on 8/8/2010)
• lose 5 pounds (231 pounds on 12/22/2010)

Other goals for this year that aren't really easy to quantify and thus aren't written down include:

• improve core strength
  
• run more on trails and uneven surfaces
• avoid the treadmill at all costs
• shop for and maybe buy a road bike (assuming triathlons are in the mix for 2012)
  
• do more stability/balance work
• adhere to the cross-training in my training plan instead of sleeping in
  

I have other goals that bleed into 2012 as well. They include (maybe):

• lose 25 pounds
• teach a running class at the YMCA
• coach cross country at the High School
• begin running in triathlons
• learn to swim well
  

Anti-Chafe Products

There are a ton of products out there that keep you chafe free. I'll be sticking with the three that I've used on several occasions (note that the photos below include the small BodyGlide applicator).



Mission Anti-Friction Cream

FEATURES:
- Sweat resistant - True as far as I can tell. No issues with it coming off during hot and sweaty workouts in the summer.
- Helps defend and relieve chafing, cracking and chapping - True as well. At least on the "defend" part. Didn't notice any dramatic change with the "relieve" part.
- Preservative free/paraben free - I'm taking their word on it.

APPLICATION:
Just like a lotion, you squeeze some on your hand or finger and apply as needed. It has a distinct odor (like chocolate, probably due to the cocoa seed butter) and a thick consistency (almost like thick toothpaste). It is also greasy so it takes some extra effort to get it off your hand after you apply it. The tube is small enough to carry around as needed and it lasts at least a few hours.



INGREDIENTS:
Hydrogenated Polyisobutene, Zea Mays (Corn) Starch, Cyclopentasiloxane, Isononyl Isononanoate, Glycine Soja (Soybean) Oil, C4 - 24 Alkyl Dimethicone/Divinyldimethicone Crosspolymer Cyclomethicone, Beeswax, C18 - 36 Acid Triglyceride, Dimethicone Crosspolymer, Dimethicone/Vinyl Dimethicone Crosspolymer, Ethylene/Propylene/Styrene Copolymer, Butyrospermum Parkii (Shea Butter) Oil, Butylene/Ethylene/Styrene Copolymer, Helianthus Annuus (Sunflower) Seed Oil, Melaleuca Alternifolia (Tea Tree) Leaf Oil, Aloe Barbadensis Leaf Extract, Carthamus Tinctorius (Safflower) Seed Oil, Melia Azadirachta Seed Oil, Tocopherol Acetate, Ascorbic Acid, Simmondsia Chinensis (Jojoba) Seed Oil, Theobroma Cacao (Cocoa) Seed Butter, Zinc Oxide, 1,2-Hexanediol, Caprylyl Glycol

OVERALL:
This is a great product and my number two choice to anti-chafing creams. It is a bit thick and a bit greasy when you put it on, but it lasts a long time, it smells good, and best of all, it works!

Asics Chafe Free - Endurance

FEATURES:
- Marathon tested - I'm sure it has been.
- Waterproof - I'll have to believe them on this one. Didn't run in the water or wear it swimming.
- Soothing - Yep, it feels nice when you put it on.
- Reduces friction - True again, it reduces friction and chafing.
- Helps prevent blisters - I'd say it does just because it helps reduce chafing.
- Suitable for bike chamois and wetsuits - I'll have to trust them on this since I haven't tried it with either.
- Controls and relieves chafing - I know it "controls" chafing but like the Mission cream above, I'm not sure that it "relieves" much chafing.

APPLICATION:
The applicator on this is a bit odd. It's a bit like those giant markers you use to write on car windows with. A giant sponge with a hole in the middle for the cream to come out of. Which means it's a pain to put on because you have to squeeze some out, then roll it around like a paint brush then squeeze more out and roll it around some more. You get the idea. It's nice you don't get any on your fingers, but when the tube runs low and that applicator tip starts to bend around on you, you end up with some on your hands anyway.



INGREDIENTS:
Water, Boron Nitride, Cyclopentasiloxane, Cyclohexasiloxane, VP/Hexadecene Copolymer, Polyacrylate 13, Polysobutene, Polysorbate 20, Phenoxyethanol, Ethylhexylglycerin, Tocopheryl Acetate, Potassium Sorbate, Disodium EDTA, Alow Barbadensis Leaf Juice

OVERALL:
Meh. Nothing exciting here. The only thing that makes this unique over the Mission cream is that it doesn't smell, it has a funky sponge applicator, and their website doesn't freely offer up the ingredients.

BodyGlide Anti-Chafe Balm

FEATURES:
- No mess - About 90% accurate. You can actually over apply this product which can cause a bit of a mess, but that's really your own fault.
- Non-greasy - Not greasy but it is waxy. In fact, it's just like chap stick.

APPLICATION:
The texture is just like chap stick. The container is just like deodorant. Combine the two and you have BodyGlide. I've used the larger applicator and the smaller one and the only trouble I've had is when I get to the end of the tube, the remaining amount tends to pop out. More distressing though is that I'm out of BodyGlide.



INGREDIENTS:
Active ingredients: Allantoin 0.5%
Inactive ingredients: Aloe barbadensis leaf juice, C18-36 acid triglyceride, Capric/captylic triglycerides, Tocopheryl acetate, Tribehnin

OVERALL:
Like Asics, BodyGlide doesn't have the full ingredient list readily available online. Despite that, this is my go-to anti-chafe cream. It's easy to apply. It doesn't smell or stain your clothes. And most importantly, it works. And it works well. In fact, it works so well, this product has saved my ass. Literally and figuratively. I've used it on my feet, my nipples, and my nether regions. It forces my thunder thighs to play nice with each other and it keeps the monkey butt away. The only down side (if you want to call it that) is that it takes a bit of extra scrubbing to get it off. Personally, I don't want to take it off, I want to put more on.

MEASUREMENTS:
You can see my measurements in this gallery if you'd like.

Year End Summary

I know, it's not quite 2011 yet, but for me, my 2011 training has already begun. Thus, my year in review post that covers my progress this year.

2008
This was when I first started running with more seriousness than years past. It had been 10 years since college and 14 since my last serious run in high school cross country. Time flies when you get old, fat, and lazy. I thought I made a good start and felt like I was making progress. Winning a trophy for third place in my age group really boosted my spirits. I mean, come on! A trophy! In my first race after a couple of months of training?! How can you beat that?!

2009
This was a tough year. Very little progress was made and even though I tried to meet my goal of running all the local Grand Prix races, it never materialized. I also trained too hard and caught a bad case of shin splints. Needless to say, I was pretty crushed this year. I wanted it so bad it hurt.

2010
After such a lousy year, I decided to get serious. Well, more serious than I had been before. And oddly enough, it was so much easier than I expected. But I had three big things that radically changed my training. First, I may have hit rock bottom mentally in 2008, but in 2009 I realized I needed to change my mindset. I needed to be more positive in how I look at myself and my running. Second, I joined a regular running group at the local YMCA. Having a group of people that you see every week helped keep me accountable. I didn't have to pay for the sessions and there was no strict attendance policy. But I gained so much from just having a group to socialize with. Third, DailyMile saved me and my running. In person, I'm very shy. But online, I'm very social. In the past, I've been called a "netvestite" because I'm so different in person than I am online it shocks people. Well, DailyMile gave me a social outlet for running.

So here I was in 2010, poised to do great things. I had my head on straight. I had a group in real life and online that was there to support me. I came up with concrete goals that were both realistic and were a bit of a stretch. I was ready for my journey.

What a journey it was. I learned so much about running and so much about myself, I get nervous sometimes. I was never very confident and quite socially inept. Running has helped me make positive strides in both areas. A few people have commented that I look like I lost weight, but I don't feel that way. When you only show a 5 pound loss on the scales and still have a big gut, it's hard to believe the positive words from others. The only proof that I have is I'm going to need new shorts and pants next year because my old ones are too big.

And best of all, the concrete evidence of my running improvements. Not only have I improved on my times, but also my distances and my stamina. Going out for a 5 mile run is no longer a daunting thing to plan for, it's now something I can do at the drop of a hat and with just a bottle of water. I've set 9 PRs this year, 5 of them in the last 3 months alone. Amazing progress. I can run 5 miles without taking a break and yet I started the year barely able to do a mile without a break. I struggled mightily with a half marathon early this year but easily conquered a second this month. And even though my first 50k was insanely difficult and slow, I learned enough to make next year's attempt so much better.

So where does that leave me to start my 2011 training? Confident that I can meet most or all of my goals. Flexible enough to not get too stressed if I can't meet them. Rested after a week's vacation from running. Excited about what I have on my list of goals for the new year. Anxious about getting sponsorships (more like hopeful but doubtful). And best of all, more centered and grounded than I've felt in ages. A life that was out of control a few years ago is now under control. And while I don't expect to be completely rigid with life and running, I know what I need to do and what I want to do well enough to make the right decision.

And with that, I wish you all a Merry Christmas and a Happy New Year.

Product Review - Saucony Elite Arm Warmers

Saucony Elite Arm Warmers

FEATURES:
- Anotomical Fit - These sleeves (or arm warmers if you prefer) are fitted for the left and right arms. The older models are not, or at least aren't labeled as such, but that is the only noticeable difference. And if you happen to have an older model, keep the Saucony logo readable to others when you hold out both arms (more on this later).



- ViZi-PRO - I can't say enough about this color. If you run or bike outside, especially in areas with hunters or drivers, this color can save your life. The brighter the better.



- 50+ UV Protection - There is some debate as to how much sun runners should get. Personally, I don't count on the sleeves to keep the sun off my skin. I count on the sleeves to keep my arms warm.



FIT:
I got mine in a Large. They are unisex but are sometimes labeled as Women's and sometimes as Men's. You'll find a link to my arm measurements below if that will help. The big thing for me is they don't fall off or slip down my arm. I had some chafing issues early on that were easily cured by folding down the top elastic cuff but I think the real problem was I pulled them up too high.





CARE:
- Machine wash cold with like colors
- Do not use softeners
- Remove immediately
- Do not bleach
- Line dry
- Do not iron
- Do not dry clean

OVERALL:
Two big things to remember when wearing these sleeves. First, the older models aren't labeled LEFT and RIGHT, so put the "S" in Saucony on your left wrist. Second, keep the seam on the under part of your arm. While it isn't explicitly recommended one way or the other by Saucony, I've found this keeps the logos facing out and keeps the seam away from any chafing points, especially the inside of your bicep and armpit.

Beyond that, these are great sleeves. They're tight enough to stay up but not so tight they cut off blood flow. They will leave funny marks on your arms though when you take them off because they will wrinkle and bunch a bit (but not enough to be uncomfortable). And if you want to see them in use, I model them here in a recent race and Heather's take on Saucony's ViZi-PRO line (and arm sleeves).

MEASUREMENTS:
You can see my measurements in this gallery if you'd like.

Light Update

This is a brief update on a previous post I made for running at night. You may recall the issues I had with the Nathan L.E.D. Safety Strobe. My biggest concern was that it did not hold together very well. The simply design of opening and closing to replace the batteries was a bit too simple. Because of this and the fact that the clip did not really clip to anything caused frequent drops, which in turn resulted in the batteries flying across the road. Not something a runner wants to deal with while a car is approaching in the dark.

So I threw them away and found a replacement. The RoadID Firefly Supernova. Read on.

RoadID Firefly Supernova

FEATURES:

- On/Off Switch - You twist the lens cap to turn it on and off. Works surprisingly well with gloves on. Didn't expect that. There are little knobs that stick out from the lens that gives you some grip. And best of all, you twist it tighter to turn it on so there's no worry of twisting too far and taking the top off. There are two modes, steady and flashing. Pretty simple.

- Clip - The clip works and works well on this. In fact, it's a little hard to take off of a strap when you put it on, but I'd rather have that than have it fall off.



- Waterproof - Again, I trust them when they say it's waterproof up to 300 feet. It has performed well in rain storms though, so the waterproof part I can believe.



- Batteries - This is the biggest weakness I've found so far. The batteries are unique to the device, meaning you need to either make them (if you know how) or buy them direct from RoadID. They are two watch-style batteries that have been attached to each other with some heat shrink plastic on the sides. You can flip the batteries to change between steady and flash mode (another minor negative). According to RoadID though, the batteries will last up to 250 hours in flashing mode.



- Brightness - According to RoadID, the light is visible up to one mile. I have to believe them on this one as I haven't tested it yet. But I have blinded myself while looking at the light.

FIT:
Small, light, and easy to use. You can put them on the back of your hat, a chest strap for your Camelback, or even your shoes. These are very small and very bright and very easy to clip on where you need them.



CARE:
No specific care instructions, but I would recommend drying them out after they've been in the rain.

OVERALL:
Bottom line on these lights is get them. They work, they're light, they're reasonably priced, and best of all, they're bright. I only have the red lens lights but I'd bet you just about use the white lenses to see by if you put them on your shoes.



MEASUREMENTS:
You can see my measurements in this gallery if you'd like.

Cold Weather Running

When I started running in the fall of 2008, it was exclusively on the treadmill at the local YMCA. The only time I ventured out on the roads was to run a race. As I went through early 2009, I was still shy about going outside but once the weather turned nice, I got some cabin fever and went out for some fresh air. Add to the nice weather a comment I read where a runner said something to the tune of "there are very few races on a treadmill so you might as well train for the road conditions you may have on race day" and I never looked back. In fact, I'm doing my best to avoid the treadmill at all costs. I've run faster on the treadmill and enjoy watching TV while I run. There are no cars to worry about, the temperature is always the same, but I swear I get sick when I get on that evil hamster wheel.

So this winter (2009/2010) I made a very conscious decision to tough it out and go hardcore by running outside no matter the conditions. I think I did okay, but had a few relapses where the wind was just too cold or there was too much rain or too much snow and I wimped out. Those were the runs where I felt lousy when I was done and swore I'd never go back to the treadmill.

My final tipping point was a year ago (almost exactly) when I ran a 5k race in mid-December. This was before our heavy double-blizzard of 2010. Any snow in eastern Virginia is bad. A few inches in the forecast can result in closed schools. So you can imagine what two storms with 14+ inches each did to us. Anyway, my 5k was in mid-December and it was cold and wet. As in just above freezing and raining. Sometimes just a mist, sometimes a downpour. The event also had a half-marathon that started just before us, so those runners were even more hardcore than me. I had no idea how to dress, so I made due with what I had. An old rain jacket, some winter clothes, and a pair of bamboo socks I got at the last minute. By the time I finished I was soaked to my underwear, cold, and wanting to do more. I changed into dry clothes, ate breakfast, and came back in time to see some friends finish the half. They were shivering, soaked, and had an awesome glow. I wanted to be just like them next year (I'm already signed-up for the half in two weeks). So I knew it was time to commit to running outside to not only capture that "hardcore runner" high, but to also prepare for any race-day condition I may have to endure.

While I did take time off during the blizzards (kind of hard to run in 14 inches of snow), I've stuck to my guns and avoided the treadmill. So where does that leave me during the upcoming winter season and running outside? Much more prepared. I've had more time to run outside, adapt to the changing weather, and learn what equipment to use. So from here, I'll finally get into what I've learned about running in the winter. The overall idea here is broken down into a few, simple areas that you'll need to be aware of; weather, equipment, your body, and adaptation.

Weather
I've mentioned it before when I talked about running in the rain, but weather has never been important to me. I worked in an office for years and now work at home, so other than the quick dash between the house and my car, I didn't care. Now that I'm running outside, weather is important. And the forecast for the week can often times dictate when I run and how long I run. For example, they're calling for rain Tuesday and Wednesday of this week. Tuesday and Thursday are usually my heavy running days, so now I know I may need to run in the rain or maybe make it a short day instead of a long day on Tuesday and run longer on Friday. This is a big part of adaptation, but more on that later. The big thing with weather though, is to just pay attention. I can't read the clouds and tell you when it'll rain, but I can tell you running down the road where the wind will pick up because I'm next to an open field. Or where I'll have mud on the trail because it rained last night. Or that it may start out at 40 degrees on my long run and warm up to 60 degrees by the time I'm finished. So pay attention to the forecast and plan accordingly.

Equipment
The weather can make your run wonderful or miserable. But it's something that you can't control. Your equipment on the other hand, you only have yourself to blame if you don't come dressed for the occasion. In other words, this can make or break your run. It can keep you going for miles on end or it can turn you into a hypothermic ball of whimpering blubber. And everything matters here. From your shoes to your hat, what you choose needs to be the right thing.

For winter runs, I would keep two key points in mind. First, from Les Stroud, if you sweat, you die. Simply put, dress in layers and remember to strip one off as you warm up. You shouldn't be in danger of death when you run, but the idea is to not sweat if at all possible. Second, the 20 degrees rule. As in you need to dress as if it were 20 degrees warmer out. So if it's 40 degrees out, dress as it were 60 degrees. Obviously everyone is different, so it may be 15 degrees for you. But I'll get into knowing your body in a minute.

The key point is that you'll warm up during your run, so dress with less than you think you'll need. If you're cold when you start, that's good. If you're still cold after a mile or two, maybe you need to add another layer or run a little faster.

For me, I choose from an array of hats and gloves to stay warm. But it's more than that. So I'll just give you an example of what I wore during a recent run. Weather was clear and sunny. Time was between 9am and 11am (2 hour run over 10 miles). Temperatures ranged from 40 to 45 degrees. Wind was light at 5 to 10 miles per hour so wind chill temps were around 35 degrees or so. All of this means that it was cold out and a little windy here and there. From head to toe I wore:

- a winter hat (Saucony DryLete Skull Cap)
- sunglasses (Oakley)
- TRI top (Saucony)
- arm sleeves (Saucony)
- long sleeve shirt (Saucony)
- underwear (Reebok)
- calf sleeves (Saucony AmpPro2)
- pants (Brooks)
- socks (Saucony)
- shoes (Saucony Exodus 2)

Other than the obvious love of Saucony products, what you'll see is a layering system that works for me. While I could have worn a long sleeve shirt under a light jacket, I chose to wear a triathlon top with arm sleeves under a long sleeve shirt. The big reason for this was to have pockets available on the TRI top to carry my e-Gel, but also because it had a long zipper down the front. I knew this would give me plenty of ventilation so I could adjust it up or down as I got warm or cold. So when I started, it was zipped up tight but when I was finished it was unzipped to the bottom. The arm sleeves are another great method for me to control my temperature. They can easily be pulled up or pushed down but they're also easy to manage during a race. pushing them down doesn't really cause a problem, so you don't have to worry about stashing them in a pocket along the way. Plus it gives my body room to sweat and lose heat in my armpits where a long sleeve shirt would seal things up a bit warmer than I'd prefer.

The pants are also a big deal for winter running. I used to be very self-conscious about my body (I still am, just not so much when I run) so I avoided the dreaded tight pants at all costs. Between my big butt and bigger gut, I didn't want to show off all the wrong things. And with cold weather brings shrinkage, so I feared even more sidelong glances. While my body hasn't changed much, my attitude about it has. I'd rather wear something that works and looks horrible than something that looks cool and makes things shrink even more. I'll take function over fashion any day. Which means I wear pants now and I'm not afraid. I'll even wear tight pants. As long as I'm warm, I'm good. But remember that your legs will be doing a lot of the work when you run, so they'll be warm. So even though it was cold out during my run, my legs were never cold.

Your Body
As usual when it comes to my opinions and reviews, your mileage and pace may vary. So what works for me, may not work for you. This is because everyone is different. So part of learning what to wear during winter runs is learning what your body needs. I know I need gloves before a hat. When temps drop into the 50s, I need gloves. For some reason my hands always get cold. But when temps drop into the 50s I can get away with a regular hat or maybe a headband. But when the temps drop to the 40s, I know I need to think about wearing a winter hat. And if it's going to rain when it's, I need to wear something that will retain heat on my head when it's wet. Same goes for socks. I have bamboo socks that keep my feet warm even when they're soaked through. But if I wore them on a summer day I'd end up with baked and blistered feet from all the heat and sweat. So learn what your body needs. This goes hand-in-hand with the weather part. When you see your breath, learn how many layers you'll need. When the car window is coated in a heavy frost, learn what gloves to wear. When the flag on the pole is snapping in the heavy wind, learn what windbreaker to wear. Your body may need more or less, you just need to know what works best.

Adaptation
Adaptation is a huge part of running. HUGE. If your training schedule is so strict that you can't switch your long run with your cross-training or you can't miss a day because you need an extra rest day, then it doesn't sound like you're much having fun. And even if it's something small, like my favorite shirt is dirty, I'll need to pick a different one, the key is to learn how to adapt. This can make or break your run or your race. I recently had to deal with some GI issues during a trail run and I had to deal with them in a more graphic way than I'd prefer. But I adapted to the situation, dealt with it, and kept on going. Just like those layers help during winter runs, you need to plan for the worst, hope for the best, and deal with whatever comes your way. Just like knowing your body, you may realize 3 miles into a 10 mile run that you didn't wear enough layers and need to call it quits before your toes fall off. Literally. Be prepared to do that and not feel bad about it. Things can always be worse, right?

Bottom Line
Learn your body's needs, adapt to changing conditions, wear the right gear (in layers), and watch the weather.

RoadID and Crank Sports Coupon Codes

Since today is "Cyber Monday," I thought it would be the perfect time to give out some coupon codes I have for RoadID and Crank Sports. For those unfamiliar with either company, they are both worthy of a prolonged gander.

Personally, I wear the Wrist ID Elite. I started out with the Sport model, but after several months of wearing it 24/7, it started to smell a bit (yes, I did clean it in the shower). The Elite model works great and I've had no issues so far. I've also started to use the Firefly Supernova lights during my pre-dawn runs. They work great and haven't fallen off. I'm not a big fan of the batteries (they need to be purchased from RoadID) but the product works well enough for me continue to use them.

Sorry, I only have three coupons, so use them while they last.

RoadID Coupon Code (Valid for $1.00 off. Expires 12/31/2011) = TAF1238
RoadID Coupon Code (Valid for $1.00 off. Expires 12/31/2011) = TAF1239
RoadID Coupon Code (Valid for $1.00 off. Expires 12/31/2011) = TAF1240

From Crank Sports, I use both the e-Gel and the e-Fuel. I can tell you the e-Gel works great for longer runs and has a slower burn than GU or other gels. In other words, it'll give you a slow dose of energy for an hour or so before it wears off where GU will act more like a flash in the pan and burn off in a half hour or less. My mind still isn't made up on the e-Fuel since I haven't tried it enough to make an informed opinion. But what few times I have used it, I've felt an increase in energy while running.

This coupon should be valid for anyone.

Crank Sports Coupon Code (Valid for $2.00 off first order and up to 25% off all orders) = 386304

Product Review - Calf Sleeves

Saucony AmpPro2 Calf Sleeves

FEATURES:
- Labeled for anatomical fit - You would think the difference between LEFT and RIGHT wouldn't make a difference. And to be honest, I have no idea if they do. Fortunately Saucony takes the mystery out of things by clearly labeling which sleeve goes on which leg. The best part is the labels are part of the sleeve, not part of the label. That's important because my labels were quickly cut out for improved comfort.

- Microban - Um, supposedly this keeps things less microbial than normal. I'm guessing that means I'm less likely to get some sort of odd calf fungus. Since it's hard to measure and plays no part in my performance, I'm not really worried about this feature.

- Celliant - This fiber or additive to fiber is designed to improve oxygen levels and body temperatures. I'm no scientist so I'm not sure if it works or not. Although I have used the sleeves on cold days and it helped keep my calves warm. But then again so would an extra layer of clothes.



FIT:
They fit like I would expect compression sleeves to fit. Tight. Not so tight that my toes turn purple, but tight enough that I can feel them when I run. Tight enough that I can see lines on my calf when I take them off after my run. Tight enough that they do help my calves in both active mode and recovery mode. In other words, the fit is just right. I got mine in Large (16" to 17" according to their site) since my calf is 17" at it's largest point. Small runs from 12" to 13" and Medium runs from 14" to 15". Oddly, there's no 13" to 14" so you just have to guess a bit if you fall between sizes. Remember to measure the largest part of your calf. And remember that these are unisex, so gender doesn't matter. Oh, and for those guys with hairy legs, don't worry, you won't need to shave. These are hairy-guy friendly. As you'll see in the photos, my legs are hairy enough but I didn't have any issues.



CARE:
- Machine wash cold with like colors
- Do not use softeners
- Remove immediately
- Do not bleach
- Line dry
- Do not iron
- Do not dry clean

OVERALL:
The biggest secret to these is placement. Following some tweets sent by Saucony, I just happened to discover that the seams go on the inside. Fortunately these are flat seams and don't chafe, so even if you have some serious calf-whip or calf-rub or what have you, they shouldn't pose any issues. Aside from that random nugget of information, these are nice sleeves. They're just a hair tighter than expected but they don't constrict your blood flow. In fact, I think they actually work better because they're tighter. I can feel the support, especially on runs beyond 5 miles. Since these are my second pair of calf sleeves, I've already learned that they go on easier if you put them on before your socks. Not that you can't, it just seems to go easier if you do.

They also feel nice for recovery. I went for a long run, showered, and wore these the rest of the day. My calves felt like I didn't run a step (although the rest of me did). I did notice some binding at the top on my first few times wearing them. I think I was pulling them up too high and they pinched a bit between the calf and the back of the knee. After trying them again without hiking them all the way up, they felt much better. No pinching. My biggest problem with these is they don't come in ViZi-PRO orange, so you'll have to settle for black.



CEP AllSports Compression Leg Sleeves

FEATURES:
Unlike the Saucony sleeves, CEP doesn't list any "features" on their site. So other than some fancy seams, they're pretty plain. They do have a totally different design and you can feel it when you wear them. Comparing the two is difficult because of how different they feel when you wear them. The CEP sleeves aren't as tight and feel more like a sock. This is likely because CEP appears to have moved from the medical industry to the sports industry. Not a huge leap when you consider the benefits of compression on athletes and their performance and recovery.



FIT:
Not nearly as tight as the Saucony sleeves and more prone to stretching. Think of these like you would socks; stretch them out too much and they'll lose their shape until you wash them again. But they still work. I've worn them on long runs (including my premier 50k) and they do help your calves continue to fire long after they should be dead tired. They also help in recovery. After my first half-marathon, I could feel the compression easing my pain. And seeing as they are still tight against the skin, they'll keep out ticks but not aggressive and large horseflies.

There are different size charts for men and women. Because my calf is 17", I fit in the IV Men size (from 15.5" to 17.5"). The III Men's runs from 12.5" to 15" and the V Men's runs from 18" to 20".



CARE:
- Machine wash, permanent press/wrinkle resistant, max. water temperature 105°F/40°C
- Do not bleach
- Tumble dry, permanent press/wrinkle resistant cycle, low heat
- Do not iron or press with heat
- Do not dryclean (their spelling, not mine)

OVERALL:
The design makes these differ greatly from the Saucony sleeves. Not necessarily better or worse, just different. The CEP sleeves feel looser but still offer some level of compression. The unique seam pattern doesn't appear to harm you and may even help with blood flow and compression. Oddly, while they are looser than the Saucony sleeves, the bottoms are tighter, making it a bit more difficult to put them on.



COMPARISON:
Here's a little side-by-side comparison so you can see how they fit.









MEASUREMENTS:
You can see my measurements in this gallery if you'd like. For this particular review, take note that my calves are 17 inches around at their largest point. My ankles are just under 10 inches (above the ankle bones) and the top of my calf (just below the knee) is 15 inches.