New Year's Resolution

Easy ten miles this morning. The New Year's Resolution is prosperity through speedwork.
Bring on the ox and fire up the barbeque.

Countdown to the New Year

Ran some 35/45s on the track. I'm hugely strong from running in the snow and kickboxing, and thought I'd work on some speed. It was surprisingly easy - perhaps I should run faster.

Winter Weather Wear

During two weeks of running in the biggest snow storm Portland has had in my lifetime, never were my feet cold, thanks to great footwear, including socks by Injinji and Keen. These are great for winter running: Injinji Performance and Outdoor Tsocks, and Keen’s Off Road Sox.

Trail Shoe Review

I've been running in snow every day for the past two weeks, so I must enjoy it. However, it is nice to be on solid ground again. The snow isn't all gone, but there's enough missing that I could run to the track and do 5 x a mile. At this point, I should mention that all my snow runs have been in the adidas Supernova Trail, which handled really well. I did fall once yesterday kickboxing in the snow (wearing some Nike Prestos), but I haven't fallen the past two weeks running, nor did I have any uncontrolled slippage, which is pretty amazing for all the ice, slush and deep snow I ran over and through.

The bad thing about the Supernovas is the huge gaps in the sole treads, especially in the back of the heel, which would consistently pick up rocks up to the size of a Ping Pong ball. Rocks that jam themselves in shoes typically work themselves out, but not in the Supernovals. If one shoe suddenly felt and sounded like cleats scraping on pavement, I would sometimes stop in the middle of a run to pry the rock out with my fingers - the smaller rocks didn't bother me as much, and I usually would need a tool to pry them out after the run was over. However, in the snow, there was no problem with this. If I picked up any rocks, they would be gone by the time the run was over, and I imagine any rocky additions would have simply enhanced my traction. With running tights and gators, there wasn't anything I couldn't run up and over.

I don't like the regular (non-trail) Supernovas, as they're too blocky or 'motion control', but the Trail is a good fit. Usually Nike fits my feet well, and I've had really good luck with the Nike Zoom Kyotee and the Air Assails. However, they're either not making these anymore, or retailers just aren't picking them up. After checking out Nike's current line up on their website, I only see maybe two or three trail shoes, including a Pegasus trail. The reason for this, of course, is that they're just not expanding their trail shoe line. There's just too much competition from too many other (new and old) shoe companies in the trail market - better to let them fight it out.

Nike does have top-of-the-line products in track racing flats (with and without spikes,) cross country (with spikes or waffles), and everything from mid-weight trainers to marathon-distance racing shoes. They're pouring a lot of money and technology into the (Ipod induced) high tech and casual markets, so why would they also try to compete in the trail shoe market? For a list of a lot of those shoe companies producing great trail running shoes, visit http://www.trailspace.com/gear/boots/light/.

There are reviews at trailspace.com on everything from light boots to climbing shoes, with lots of great trail running shoes in between, from companies such as Merril, Keen, Lowa, Montrail, Garmont, END, The North Face, Vasque, Vibram, Solomon, and 46 others.

"And on that day, all the snow turned to slush."

Still a lot of snow on the ground in the morning side streets, and where the plows have piled rows along entrances and parked cars. The track at Duniway was covered in snow - ran from there via trails to the Vietnam Memorial and back, transitioning between slick, icy slush and soft, wet slush.

Christmas Run

romping in the snow

Here's another tip: don't forget to drink water. You're burning through more water than you realize, especially when it's cold and you've got moisture-drying heaters going around you most of the day and night. Drink what's proper according to your time and mileage, whether you're thirsty or not.

Perfect Running Conditions

Here's a couple pics from back when it was stormy. The run today, however, was pristine. Overall, this was the best snow I've ran in during this storm, and the best snow running I've ever done that didn't involve snowshoes. This snow - layers of smooth and dry sandwiched with thin and crunchy, provided cushion while only giving way three to five inches. The roads were solid, sprinkled with fine gravel for exellent traction, and the trails were coated in mattress-thick snow.

.

Clear, blue skies: I kept the camera at home, just wanting to enjoy a nice long run. I was able to get in some nice solid tempo work, plus had some great cardio in the deep stuff, even breaking trail once. If the snow was any thicker and softer, snowshoes would be required, but I got away with my trail shoes and gators.

.

One tip - use sunglasses or goggles. It really wasn't that bright, but continual exposure to snow - especially if you're out for a couple hours or more, will burn your eyes. Use a light lens, coated yellow, rose, or amber, to give yourself maximum protection without darkening your vision.

.

Another tip - don't get hit by a car. Take advantage of all the street cleaning and texturizing, but don't crowd cars, especially if you're running for pleasure while they're trying to get to work or to the store. Some of the drivers are fine, but some are panicky, and you don't want them slamming on the brakes or swerving when they approach. I gladly jump into the deep pile of swept snow for several steps of Rocky Balboa knee-deep running while the cars pass. It keeps me out of the danger zone, lets the cars move by quickly, and provides a nice short cardio set.

.

I wasn't wearing a heart rate monitor, but I'm sure I maxed out on one section of deep trail hill running. The different depths and consistencies of this snowfall makes for many great training combinations, so take advantage.

Record Snow

According to Matt 'Corky' Zaffino, this is the most snow Portland has seen since 1968. It's also the first Monday morning I can remember in a long time where there was no yellow-jacketed commuter cycling down the hill as I ran up on the shoulder, who would frantically squeal, "Get out of the bike lane." There were a few cars, along with plenty of people walking on the road, one other runner, and a mountain bike rider.

lean and mean, with gnarly bedhead

This is a photo of a track. It's a bit blue.

Since this snowstorm struck Portland just before X-Mas, many people are simply taking off a day or two, or a week here and there, as travelling to and from work, along with other normal business such as shopping, proves difficult for those not used to more than one or two days of snow and ice. Plus, with the ecomony in a recession, many aren't out buying as many things and doing as much stuff. I predict that most of Portland will emerge from their houses after the New Year lean and mean, with some gnarly bedhead.

Most will be thinner financially from missing all those working hours, and some will be thinner physically from walking to 7-11 for supplies instead of driving. Most athletes will naturally exercise a bit less, electing to replace their intervals with a nature walk, or spinning for a couple hours indoors instead of driving to the pool, the gym, or yoga class. But as long as you have right clothing, the weather can't keep you inside for long.

Another Snow Day

Hill tempo snow run on road and trail: 1:54:01. This is the deepest snow layer yet this month.
Focused on form. Short, quick, relaxed strides and feeling the compression, grip of the trail shoes in the snow. Concentrated on treading lightly on the down hill and keeping forearms arms parallel on the uphill. With the right rythm you can eliminate excessive sliding. It's a dry snow, not sticky, with the consistency somewhere between sand and cotton candy.

Ran at daybreak in white-lined twilight with the only sound the distant rumbling of snow underfoot.

Good workout in this morning. Light variable speed on the track for three miles. On the way back, running up the road, I spotted a Toyota ahead in the snow, defeatedly spinning its front tires as it tried to get back to the top of the hill. I paused to help push her out of the road (I think that's the direction she wanted to go), then moved aside as a four-wheel truck with chains came slowly down, alternately braking and sliding. And as I stood in the frost-vapored morning air, watching the truck very slowly slide by sideways, I thought, "I should be running hill repeats on this thing."

1/2 mile warm up,
3 x a mile at variable speed,
1/2 mile warm down,
2 x car pushes on ice

Running in the Snow Tip #2

Running in the snow is a great way to clean your muddy trail shoes.

Step One: Run in snow
Step Two: Let them dry (more or less)
Step Three: Your trail shoes are sparkling clean! Go run again.

Tips on Running in the Snow

When running in the snow or over ice, remember that safety is the most important thing. You don't want to overdo it, so ease into it slowly. Even if you don't fall, you'll be using muscles differently than you're used to using them, and any weird sudden movements can produce a muscle strain. So, take it easy, run shorter distances at a slower pace, and you'll build those muscles over time.

We had a P.E. teacher at Parkrose High by the name of Ed Tribby who liked to give us advice on running. His license plate read "PHYS ED," so we liked to call him Physical Ed. He meant well, but like most teachers back then, he largely didn't know what he was doing. He "taught" a running class in the morning which was called "am jogging." We would simply run in the morning, and get a class credit for it. I'm pretty sure we all got A's. But, he didn't like the fact that those of us on the track and cross country team would skip running for a day or simply run easy if we had a meet that day, as if our coaches were undermining his ability to "teach" us physical education.

Anyway, Ed Tribby urged us to run in any weather, even if it was cold or windy, (those of us who were used to running every day didn't protest), but under no cirucumstances were we to run in snow or ice, as it was too dangerous. Well, he was wrong: you can run in snow and ice. I had seen Rocky IV, and knew that you could run in the snow, sometimes right up a mountain. So, I started running in the snow and ice whenever I could, and now I'm pretty good at it. Ed Tribby, however, is still a wuss.

Snow Running: Day Four and Counting

Ten minute warm-up lifting and throwing the bowling ball, pushups and situps, and then ran to the track in the snow. It was a good mixture of slick ice, crunchy ice, dry powder snow, and some bare spots. Good overall for strength and stretching out those ninja running skills. Concentrated on form, adapting to different surface types, and flowing like water up and down ice packed hills. There's something peaceful about running at night with the track and surrounding forest floor white with snow.

The Bowling Ball Workout

Yes, Lance Armstrong is now using the kettlebell to get back into race shape for the Tour de France. The kettlebell is a good workout tool, but I prefer it’s more compact cousin, the bowling ball. Medicine balls are less dangerous, especially if you’re working out inside. But, if you go outside, or someplace where breaking furniture or smashing walls is not a possibility, then a bowling ball works great. The whole purpose of a core workout is to strengthen your muscles through proper form. Good form creates a strong core, and bad form either does nothing or creates injury.
The problem with weight lifting is that the weights have handles, which makes them easier to use. Yes, this is great for isolating your muscles and body-building. You can target specific muscles and make them stronger and bigger in relation to other muscles. But, to increase performance, you’re going to want to strengthen muscles in relation to the sport that you do, which is functional training. And, in complementing any sport or fitness movement, simpler is always better. The handle of the kettlebell makes it easier to grasp and lift. However, a medicine ball, a bowling ball, or a good-sized boulder forces you to utilize proper form in order to lift and carry it.
The bowling ball workout:
Keep your back straight and bend your knees all the way down so you’re balancing on the balls of your feet, using your toes for balance. Arc both arms down, lowering your shoulders slightly, and palm the bowling ball with both hands. Lift slowly, straightening your back, and stand. You can repeat this several times, slowly lowering the ball to the ground and lifting it back up: good posture is the key – move slowly, and make sure your hips are under you before you stand.
Standing, palming the bowling ball with both hands, slowly lift above your head, and then lower it back down. Cupping the ball with one hand, slowly lift above your head, and back down. You’ll quickly figure out that you’ll have to rotate your thumb to the outside, like you’re carrying a serving tray, in order to keep your hand under the ball to push it up. Do several sets with one arm, and then do the other. Again, balance is key. Keeping your legs in a slightly wide stance and keeping your hips tucked forward (with your knees slightly bent) will increase your stability.
Next, hold the bowling ball with one hand in front of you, level with your sternum, and slowly extend your arm all the way out to one side. Do several sets with both arms. You can basically move the bowling ball in any direction, stretching and turning your torso, and you’ll get a good workout. Just move slowly, keep your back perpendicular to the ground, and keep your pelvis tucked forward in order to avoid injury. When you get the hang of this and want a challenge, extend both arms out to each side, and toss the bowling ball from one hand to the other. This is where you’ll want to make sure you’re outside, away from anything and anyone you can accidentally damage. Also, you‘ll want to make sure you don’t hit yourself in the head with the bowling ball, or drop it on your foot.
You can use the finger holes in the ball to lift, lower and curl, of course, much the same as you can use the handle of a kettlebell. You can also take your bowling ball for a walk. Bowling balls like to be held comfortably with both hands and walked up steep hills, and then back down again. If you build slowly and don’t strain yourself, you can eventually take your bowling ball up a mountain. Just keep your chest out, and don’t slouch. If your arms get too tired to carry your bowling ball, just throw it in your backpack.

a world record - how hard could it be?

For the Eugene Marathon, I'm aiming to run 2:58:50. This is what Spiridon Louis ran in the 1896 Olympics, which was then the world's fastest time. I have until May 3, 2009 to train, so this may be doable.

The Circumnavigation, however will be more difficult. I'll do the 41-mile, 9,000-feet elevation change run in August of 2010. John Coffey's record time of 6:24:33 still stands, so to beat that I'll have to cut my 13-hour time in half. I'll have to employ my mountain ninja training to run a lot faster.

[photo courtesy of John Coffey, 1982]

Knee-high socks are making a comeback

A friend of mine wears acrylic knee-high socks purchased in a two-pack from the kids’ section at Fred Meyer. She wears them for soccer, and ran a marathon in them. “I was impressed; they don't fall down, they breathe well and are a nice weight, and I had no blisters or other issues. Two thumbs up!"

Another friend of mine shops at Spartacus for her knee-high socks, because that’s the only place she knows that has the kind she likes. She walked in, and the attendant asked if he could help her. “No,” she said. “I’m just looking for stockings. You know – socks.” “Of course,” the attendant responded. “Crotchless socks?” “Uh, no,” she said. “I mean, yes.”

If you’re having trouble finding a pair of knee-high athletic socks, check out Portland’s Team Estrogen, www.teamestrogen.com, as they strive to have just about every type of quality apparel for women who run, bike and swim. Their compression socks are very popular right now for the triathlete set: the graduated pressure aims to keep blood from pooling in your feet, pushing it back up to major leg muscles to stave off fatigue and soreness.