Chalk it up...

...to paying close attention to the body when it's talking to you.

Since last Saturday's 17 miler, was feeling some soreness in my left lower leg - between the calf and ankle.  I've had some recurring cramping from time to time in my soleus.  So, I tried to treat it as other cramping events - water and increased salt intake.  With no real change, the former me would've plowed through with my training/miles.

I took my own advice (for once!) and called my doctor.  I asked others that I respect, and I have to say that inside the running/active community, there is a great sense of care an 'ownership' in each other's well-being.  I had a great experience going to the running internet community (thanks Runblogger!) for advice.

I'm scheduled for a 19 miler on Saturday - jury's still out on whether or not I do it all or part of it, we'll play it by ear the rest of tonight and tomorrow.  Frankly, it could also be a gear issue as well.  The bottom line is that you have to listen to your body, because as I've stated before, if it needs you to stop, it will always get what it wants whether you like it or not.

Updates to follow, new trail shoes imminent - looking foward to a little throwdown with the Inov8 X Talon 212...

A lot can happen...

Nothing ever goes as smoothly as you want it to - in every piece of life.

My question: why do we expect it to?

If there's anything running has taught me is that there will always be some sort of adversity.  Every run, every race, every workout no matter how long or short there is always a moment where you choose to persevere.

I have never been on a run of any length where there wasn't some twang of the knee, twinge in my foot, stitch in my side that was unexpected.

What is worth sharing today, is that, just like in life, there's always more to discover.

Over on the left of the page is my dailymile counter, and it shows my distance covered and pace, and total time, and even a few thoughts on the run.  But so much more happens - there is so much more to that story.  Anyone you see or talk to, or text, or email or Facebook, or Tweet at is, at their very core, a collection of stories and experiences from their day or week or year or lifetime.

So, run the race of discovery.  Challenge yourself.  Push yourself harder.

After all, we enter the season of Lent tomorrow; run that race of discovery...challenge yourself...push yourself.

It won't be easy, and things likely won't go as expected -

Nothing of value ever is or ever does.

Executive Decision

No, this is not about the move where Steve Segal dies - although I do remember that being somewhat of a coup when it happened :)

The decision I'm talking about really goes back to a thought that I had a couple of weeks ago when I wrote about your body always winning out whether you want it to give out or not (read it here).  When I started training for the full marathon, I knew that above all I would have to listen to my body.  So, even though the training plan calls for cross-training, I just don't feel like I'm getting the desired benefit from it, and frankly, it cuts into my recovery time - which I feel is key.

I ran 48 miles last week - the mileage is only going to increase, and to me, recovery is as important as training.  What's the use of training hard and then not being able to compete at your highest level because you're on the shelf?

I've decided to put the marathon first in mind when it comes to training.  That means no more cross training until after the race.

Second, I'm losing the calorie battle.  I'm not fueling up enough - my BMR for activity (Basic Metabolic Rate) like this is about 2400 calories a day to fuel my body properly.  Friends, that 2400 calories is what I used during my long run this past Saturday.  I like the way my body is transforming, not gonna lie about that. But, it's all fun and games until you almost face plant in a spinning sanctuary during worship :)

My next executive decision is to make sure I'm nourishing mid-run and meal time adequately.

I know that several folks reading this are at different points in their fitness journey, so I leave with this little paraphrase of a Bible verse (it should be in a fitness Bible :) )

What good does it do a person to gain a beachbody, but lose their ability to function?

Keep your perspective, friends - keep working :)

Favorites: Protection/Cushioning Systems

I have to admit - I'm a shoe nerd.  Well, actually a gear nerd -

I also want things to work the way they're supposed to.  Over the years, my tastes in shoes have changed about as much as my body has.  I've decided to take some time to outline (and rank) my favorite cushioning/support systems inside of running shoes.  Typically speaking, a manufacturer has their proprietary substance and while it can morph over time, it mostly stays the same.  (Disclaimer: just my feelings here - any shoe you try should support the foot from a mechanical standpoint...no amount of cushion will protect you from injury if the shoe isn't a mechanical match)

So, here's my top 5:

5. Asics GEL 

The GEL (here illustrated in the Asics Gel-Kayano 15) is the red substance most prominently displayed in the heel of the shoe.  Overall, my experience in Asics (Nimbus, 2140, Kayano) have been positive, but all of them started out with a firm feel.  The Kayano probably less so, but that's due more to the Gel and the memory foam around the collar of the shoe working together.  There's a part of me that always liked putting on the shoe, working the Gel into something a little softer and then bonding - almost like the relationship bakers have with bread.  I have several fellow runners that have had great luck with Asics - and they do make a great shoe.

4. Skechers Resalyte

Relatively new to the market, Skechers has made a reasonably big splash by putting their shoes on the feet of Meb Keflezighi, so my initial thought was - 'good enough for Meb, good enough for me'.  So I headed out to my local store to get a piece of the GoRun.  While I think there were (and still are) some design flaws in the shoe overall, the cushioning system is outstanding.  Skechers here gets high marks for two reasons: First, the Resalyte is very comfortable and very light, and that with a virtually seamless upper makes for the basis for a great shoe.  2. I've not seen a shoe company be so responsive to the customer base.  The pronounced bump in the midfoot of the GoRun has all but disappeared, giving the later forms in the GoRun family much more widespread appeal and usability.

3. Saucony Pro-Grid Lite 

My first foray into minimal footwear was in a Vibram KSO and while they were awesome (and a worthy conversation starter), 100 miles in, it didn't take long for me to love the ground feel and overall natural approach.  It also didn't take me long to realize that I really needed some protection from the ground.  At that time, I was about 15-20lbs heavier, and I needed the medial posting support, so I took a stab at the Saucony Mirage - basically a Kinvara with a medial stability posting, and I wasn't disappointed.  It was incredibly forgiving throughout the entire gait cycle from heel strike to toe-off.  What's amazing about the stuff, is as I made the transition to midfoot/forefoot strike, the support was just as nice.  Just like most permutations of Asics Gel, it started firmer and eased up. Buyer beware - any shoe built with this midsole will only give you 250-300 (well documented by Kinvara wearers alike) miles before noticable breakdown, which (in my opinion) is too a short a lifespan.

2. Newton Forefoot Actuator Lugs

The Newton forefoot actuator lugs may be the only one of a couple proprietary shoe technologies that actually deliver on it's promise of cushion and energy return.  Much of that does depend on running efficiency  however.  So, even though I love them (see my review of the Newton Distance here), they don't (and probably won't ever) have widespread appeal due in large part to the fact that there is not any kind of consensus on foot strike mechanics.  For that reason, they reside at number 2, however they are my shoe of choice, nearly all of my miles are on one model or another of them.  Amazing ride, great protection, and, frankly, really fun to run in.

1. Brooks DNA

The DNA found in most models of Brooks shoes over the past 18-24 months, only bumps Newton's lugs, because it accommodates every type of foot strike made my humans and frankly feels amazing.  The ride in any shoe from the Pure line-up (I personally like the Connect and Flow) all the way to stability trainers like the Glycerin provide maximum comfort.  The only drawback from where I sit really lies in the fact that there's no return of energy to the body.  DNA is basically a non-Newtonian fluid (think that episode of Mythbusters when Adam walked on water) - its firmness is directly related to amount of stress applied to it.  I basically want a mattress made out of the stuff, except I would sink into it, but, seriously - the stuff is awesome.

There you have it - I'm interested to hear any additions or experiences otherwise.

Happy Miles!

-rc

Milestone time!!

Just rolled 200 miles for the year - here are few reflections:

• My family is amazing.  They put up with my gear nerd-dom and support me by allowing me to be gone for copious amounts of time.  Anything I achieve personally is attributed to them as much as me.
• I have goals set for races in terms of time goals, but some are just to complete - that motivates me quite a bit because I am super competitive.  These miles, this time, aren't just for me, they're for someone else too, which has deepened my experience.  Its made it richer and increased my awareness of the needs of those around me, so in some way, these are the most life changing miles I've ever put on my shoes.
• That's a lot of miles - and something shifted in my head.  I have to treat my body very differently - even more differently than if I was dieting or making a lifestyle change for weight loss.  I am an athlete, and more of you reading this blog are athletes too.
• I'm still not halfway to my pre-race mileage estimate of 500 miles.  Seems much closer than I thought it might 6 weeks into 2013.

Cheers!!

Out of the Box: Inov8 Talon 212

In Canton, OH there is a little burger stand where you can get burgers shaped like baseballs and a side of fried okra.  A friend of mine once asked Mr. G (the owner/chef of said stand) how much meat was in the burger.  His answer was "I don't really know for sure - I just cook it when the amount feels good in my hand."

So, its in that spirit I write an out of the box review of a friend's recent acquisition - the Inov8 Talon 212:

Full Disclosure:  I have not put any miles on these shoes, however, I have worn them, so all of my thoughts will be through that lens.

Right off the bat, the first thing noticeable is the weight of the shoe (or lack thereof) and the aggressive lugs on the outsole of the shoe.  There aren't a ton of the lugs versus something like the Brooks PureGrit 2, but they are serious.  The shoe weighs in at a nimble 7.5oz (or 212g - thus the name Talon 212) and on the foot feel great.  Given Inov8's approach to minimal shoe design, I expected a little more room in the toebox than one actually gets.  The fit was more like a track spike or a X-Country spike than minimal, splay-friendly shoe.

Clearly, Inov8 expects wearers to do some serious mudding in these babies.  The Talon looks like just that, claws you put on your feet.  If you look at the picture above, you'll see right above the midsole, a black wrap around moving into a lighter gray material.  These are two different types of material.  The black is a bit more hefty and protective and the gray a bit more breathable.  I would guess that this keeps the foot dry when trekking through shallow water, but also allows the foot to dry if it does get wet along the trail.

The yellow overlays really grab the foot nicely.  The single biggest thing in a shoe for me is it feeling like part of my foot and subsequently an extension of my leg.  This was absolutely the case here.  On the trail I suspect that it will be a very capable and nimble shoe.

Midsole-wise, there's a 4mm heel/toe differential bringing you pretty close to the ground.  And there is a midsole there offering some protection, but it is worth noting that there is no motion control to this shoe at all.  No medial post (no help in the arch of the foot), so this may not be the best choice for runners needing that kind of support.  I also didn't see anything that functions as a rock plate for tough terrain although I felt the shoe's outsole was a bit on the firm side.

I look forward to putting some miles on the Inov8 Talon 212, as I have a big trail race coming in May 2013 and could be persuaded to race in them - have thoughts?  Share them here:

Gear Review: Newton Distance (2012)

Gear Review Time, gang -

In a future post, I'm going to unpack my relationship with shoe brands and their proprietary propulsive/absorption systems, but since I've taken the dive into the Newton brand for road running, it was probably time that we go over my impressions of my personal favorite and hoof of choice for the bulk of my road miles.

After a close inspection of the most of the Newton 2013 line-up, it seems that the differences from 2012-2013 are very minimal versus the changes in the lineup from 2011-2012.  I actually have 2 pairs of the Distance.  I have the 2012 model and the 2011:

If you do a quick scan of the shoes, you'll notice a very generous mesh upper.  Maximum breathe-ability and takes weight of the shoe down pretty low, making the shoe itself feel very quick and light under foot.  The 2012 model also decreases the heel-toe differential from 4mm to 2mm.  In all seriousness, it's really hard to feel that little of a difference, unless you possess some freakish 'princess and the pea' amount of sensitivity.

The next thing I noticed, having expected the look of the actuator lugs in the forefoot, is the complete absence of outsole rubber on the heel of shoe.  This is worth noting because this is not a typical 'out of the box' shoe.  There is an adjustment period (a well-documented one, in fact) - it's worth noting at this point that most people that report calf/achilles/heel issues have most likely done too many miles in the shoes too quickly.

The single most differentiating factor with the Newton, are the actuator lugs under the forefoot.  The design is simple and remarkably effective in returning the runner's energy back to the runner.  I've run 15+ miles at a time in these shoes a handful of times now, and they'll be the ones that will be on my hooves for a marathon in April.  Admittedly, if you're not running, they feel goofy - I wouldn't look at them as shoes that will graduate to street kicks upon retirement ;)

Under the umbrella of proper adjustment time to a natural running gait, these shoes are fast.  More correctly stated, in my opinion, they are fast in long, straight lines.  Now with 140 miles on each pair, the biggest complaint I have with the Newton Distance - in fact, all models I've put miles on (Distance, Sir Isaac, and Momentum) are really unstable on curves - sharp ones specifically.  I've noticed that quick sharp turns require much slowing than in other shoes I've worn or at the very least it's very hard to stay aligned and in proper body position - frankly, running is more fun when you're really cornering, like in a fast car...the Dodge Neon is very practical, but very few would say 'fun to drive.'

Having said that, this shoe does provide the most noticeable energy return of any shoe I've ever run in.  They literally feel like I was hoping the original Nike Air Max would've felt like when they horked "Revolution" by the Beatles.  In my experience that single positive outweighs virtually every negative of the shoe - of which there aren't many.  Overall, things I like:

• Shoes are fast and light - 7.8oz
• Noticeable energy return and protection to forefoot/midfoot strikers due to the forefoot actuator lugs.
• The 2012 mesh upper is softer than 2011's and previous albeit a bit more aggressive in terms of size
• You get noticed in a pair of Newtons - the look sweet, and the team out in Boulder, CO really seems to be able to enter the mind of the runner from a performance perspective; also from a look perspective.

Things I don't like:

• The Distance is very sloppy at higher speeds when cornering (Feels like I'm describing a Dodge Neon when I say that) - again, this is a problem systemic to each shoe in the Newton lineup.
• I've found that lacing the Newtons is challenging in terms of consistency.  I find that I lace either too tight or too loose more often in these shoes versus others I've run in.  
• Be prepared to size up at least a 1/2 size for the actuator lugs to hit in the proper spot under foot.  This also effects the inconsistent lacing pressure.

Overall, a great shoe.  My favorite shoe and shoe that gets the bulk of my training miles.  Feel fast, look fast, run better.

Full disclosure:  I've owned Distance (2011 & 2012), Terra Momentus, and the Sir Issac.  I returned the Sir Issac after 40 miles or so, and the Momentus is meant for more rugged terrain.  The sloppiness is absolutely noticeable off road and on the trails, especially on more technically demanding runs.