Compression

I finished off the week with 45 miles of running and 4km of swimming; one of the best weeks I have had in a long time.  I ran 5 days this week and swam on the other two days.  This kind of balance and mileage is perfect for my marathon base building and I am hoping to keep it up through August and into September.  Once the weather cools down, I will start increasing the mileage again, but for now I hope to stay consistent.

The first half of the week is recapped here.

Friday: 8.33 miles, 3.25 hard on the track
Saturday: 12.11 mile long run, easy pace
Sunday: swam 2km

One thing that I really like about running is that participating and improving in the sport does not require a lot of equipment or money.  Compared to a sport like cycling, where the gear is very expensive and is a major factor in one's ability to improve, running requires very little gear.  I think this makes the sport very accessible and reduces the barrier of entry.  The baseline for participation in running used to be a pair of running shoes, but now with barefoot running gaining momentum, we could argue that even that has gone out the window.

That being said, getting new running gear can be really nice.  I don't do it all that often (except replacing shoes every 500-600 miles), largely because if I don't need to spend money on stuff, I try not to.  That being said, with more than 15 years of running behind me, it's inevitable that some of that running stuff needs to be retired and replaced.  I've been making a recent effort to replace the bulk of my running socks, which were cotton NB socks that are 6-10 years old and no longer resemble white.  The problem with the socks has predominantly been that they are so stretched out that they bunch in my shoes, but I digress.

Aspaeris pivot shorts

I recently decided to try compression socks and shorts, with an air of skepticism and disdain for what I felt was an exorbitant price.  Why did I want to try them?  Well, typically if my leg muscles are sore or tight, the discomfort is concentrated in my calves and hamstrings.  In April and May, these muscle groups caused me a lot of trouble, as I frequently found I had to stop mid run to stretch them out.  I waited for some online deals and purchased Pro Compression marathon socks and Aspaeris pivot shorts.  I was able to get the socks for $30 (regular $50) and specifically chose this brand because they often run discounts online (and several people had mentioned success with them).  I got two pairs of the pivot shorts for $45, regular price is $60 for one.

ProCompression marathon sock

I first tried wearing both the socks and shorts for recovery, i.e. in the evenings at home, or during the day under pants at work.  The short story is that I like both of these products and find them effective!  I always felt like the following day, my legs were more recovered than usual.  Both products are designed to be tight, which makes them a little tricky to get on, but once they are in place, I definitely feel like it hugs my muscles and increases circulation, leaving my muscles feeling much better recovered compared to an occasion when I do not use them.  

I also tried the socks and shorts during runs.  I didn't notice much of a benefit if any wearing the socks.  I think it probably looked cool, as the socks are super bright, but my calves would still feel achy and tight.  They did sop up some of the sweat that normally drips down my legs, so that was sort of nice.  I have worn the shorts both for a track workout and for a hilly run.  On both occasions, I liked wearing the shorts and felt like it prevented my hamstrings from feeling uncomfortable.  It made stretching and running uphills, during which I normally feel my hamstrings in an unpleasant sort of way, much easier.  I did notice that I had more trouble keeping my Nathan Speed 2 water pack in place with the pivot shorts, but it wasn't so inconvenient as to motivate me not to wear the shorts.

My pink Pro Compression marathon socks and my legs

Basically, I like both of these products and will continue to use them several times a week.  With two pairs of socks and shorts, I do not foresee my supply expanding in the near future.  I do laundry enough times a week that this should suffice for now.  I can certainly recommend these two brands, but I would suggest that if anyone is interested in trying compression gear to scope out the options and wait for a promotion, as the full price for all of this stuff just seems so high (at least to me!)

Love at First Run

I am a big fan of New Balance running shoes and have been wearing them for the last decade, pretty much exclusively.  In fact, the only time I cheated on NB and wore another brand was when I won a pair of Brooks shoes from a local 10K trail series.  The bad (and good) thing about NB shoes is that they retire their shoes very quickly, sometimes every year they make a new model.  This is definitely disruptive if you have found a model that you like and want to keep buying, forever and ever.  The positive thing is that it means that unsold old models end up at a reduced price at places like Joe's New Balance Outlet.  If you are at all a fan of NB stuff, I strongly suggest checking out this site, which has some great deals on shoes and apparel.  The catch is that it is all NB brand.

NB 101T, $36 on sale

The other day, I bought another pair of running shoes from Joe's New Balance Outlet.  They had an extra 10% and free shipping over $50.  They also still had these shoes in, which I really love, so this is the 4th pair I have bought.  They were $36 after the discount.  Badass, I know.  Downside? $36 didn't qualify me for free shipping, so I did what any good running addict would do and thought about what other running stuff I wanted/needed.  I had recently, finally caved in and decided to retire an old pair of bright yellow nylon shorts that chaffed me terribly every time I ran but for the longest time couldn't muster the strength to throw away.  Therefore, I rationalized that I should get a new pair of shorts.  I looked at what was available in my size and inexpensive, and settled on the 1107GBL (sometimes the NB numbering scheme seems like overkill, right?) or Run Short.  They were $18.  Here is the description:

NB Run Short, $18 on sale

This short was made with the most active runners in mind, with creature comforts like reflectivity, ventilation panels and a music-friendly pocket. Featuring X-Static® fabric and a comfortable waistband, this 3" short will keep you cool and comfortable no matter how long or far you push your limits.

That sounded good to me.  I bought the black and blue trimmed pair.  When they arrived, I was skeptical.  Three inches is very short and I hadn't accurately envisioned that length.  They are also tight, kind of like boy shorts and hug my thighs/buttocks.  Well, turns out the NB Run Short was Love at First Run.  I took them out for a spin and they were magically comfortable, lightweight and there was no chaffing.  Despite the significant amount of sweating I do in TX spring weather, they did not get heavy and wick very effectively.  Also important, they have a nice pocket in the middle of the back which is big enough to hold a key and/or ID card.  I think it was designed to hold an MP3 player, but I always clip mine at my waist.  Other snazzy benefits: special silver fibers to reduce odor (they do smell very clean after washing, but they haven't had many wears yet), reflective stripes on the front and back and an ICE strip built into the pocket (you can put emergency information on it).

All in all, a very good purchase if I do say so.  I intend to wear them in a 10K road race I am doing tomorrow, which is looking like a warm and sweaty start at 75F and 90% humidity.  Yup, that's TX.

A few days ago, I bought a pair of Pro Compression socks for $30 (regular price of $50).  I have never tried compression socks before but often get sore calves and have heard they can really speed up recovery if worn between workouts.  I am excited to give them a whirl and hopefully won't feel that I wasted my money.

From Texas to Boston: Running in the Cold

Apparently the start of December, and winter, in Massachusetts was incredibly mild this year.  That all came to an end just before I flew from my cool but temperate central TX to my parents' home in the Boston area.  I arrived on Christmas eve, in the afternoon, and had packed and prepared for morning runs every day of my visit.  After all, what is a vacation without regular running?  While the Mass air felt very chill to me as I left Logan airport, I put it out of my mind, taking solace in the knowledge that I had packed tights, long sleeved wicking shirts, gloves and a running hat.

Christmas morning arrived with grey skies and very cold temperatures.  I woke up and checked the thermometer outside the bathroom window, which registered between 10 and 15 degrees Fahrenheit.  I briefly contemplated returning to bed, given that I had not tackled such temperatures in nearly a year.  However, the thought of doing so was shameful enough that I instead pulled on my tights, two layers of long sleeved tech shirts, gloves and a hat.  Before I could sink into a small and cold puddle, I put on my Garmin and headed out the front door.  The cold air sent a chill through me immediately, and because the Garmin had not located satellites, I was forced to continue standing, very still, for about 2 minutes.

Shortly after I started running, my muscles and extremities felt much more comfortable and I could feel blood circulating throughout my body.  My face still felt cold and raw and there is an unpleasant feeling that settles in your throat from continually sucking in chilly air.  Nonetheless, the simple act of running brought my body temperature into balance.  That is, unless I found myself stopped at an intersection.  A lack of motion meant the immediate return of frigidity.

Toward the end of my run, the wind had picked up and the tips of my fingers and toes were permanently and uncomfortably chilled.  This was especially surprising because I was wearing fleece mittens.  I cannot remember another time that they were not sufficient to keep me warm.  When I finished the run (a hearty 8.43 miles), I took a very nice and deserved hot shower and drank some hot tea to return my body temperature to normal.  The rest of my family still lives in Mass, and therefore this weather was not out of the ordinary.  I, however, was very pleased by my fortitude.

The three days following Christmas have brought considerably milder weather and with it easier and more comfortable running conditions.  On the 26th, I headed out with a hat and gloves, but quickly shed the gloves at the trail head where I was running, and retrieved them before heading home.  On the 27th, I went into Boston and ran along the Emerald Necklace.  The weather was in the high 30s, warm enough for me to go sans hat and gloves!  And while the trend continued this morning, the weather has now changed again, with temperatures in the 20s tomorrow and a very heavy wind chill to accompany it.

Getting out of a warm bed for the prospect of a run in the cold air is not often appealing to a groggy runner.  What I have learned over the years though is that more often than not, with the proper dress and a consistent pace, one will be warm enough.  So tomorrow, and the rest of the time I am here in Massachusetts, I will remind myself that the chilly conditions are nothing that a little running can't cure.

Happy Holidays!

NB Road Minimus

In a previous post, I detailed the Shoes I Run in.  Several hundred miles later, however, both the 790T and Green Silence have been retired.  I took the 790T on my trip to China, and subsequently left them there before returning to the US.  With all the souvenirs I found, I had to make room in my suitcase somehow.  The Green Silence were thoroughly washed with the hose, to remove miles and miles of road dust, and are now my dog walking shoes when I volunteer at the Town Lake Animal Center.

NB Road Minimus

I am currently alternating between the NB101T (a lightweight, racing trail shoe) and the NB Minimus, designed for the road.  The Minimus is NB's most recent attempt at a lightweight, fast, minimal shoe.  As a pretty loyal NB customer, I appreciate their efforts to design more minimal shoes, and therefore felt the need to test it out myself, despite the whopping $100 price tag, which I felt was excessive.  Fortunately, I received a Groupon gift of $50 for a specialty running store, which I used it towards the purchase of the Minimus.  These shoes now have just under 70 miles on them, which is enough to give a review.

I like the weight and feel of the shoe.  The materials are very comfortable and the shoe is very light.  Of course, I have been wearing lighter weight shoes for quite awhile now, so a normal shoe would feel clunky to me.  The Minimus goes a step further than many of NB's previous models, weighing under 8.2 oz.  The sole of the shoe has minimal nubbing, which I thought could cause traction issues.  I was pleasantly surprised, however, to find that running on wet grass or trail (for shorter periods) was no problem at all.  I have yet to run on wet pavement with these shoes, mostly because we have been without rain for so long in TX :(  My first few runs in these shoes left my feet a little sore, which I think was a result of having even less cushioning than the 101T or 790Ts.  I also noticed tenderness/hot spots on my big toes when I first ran in them.  Recent runs have not presented any problems and I intend to race an upcoming half marathon in these shoes.  While the shoes come in a variety of colors, the mostly white model that I selected (pictured above) shoes a lot of dirt, so even though I have only run 70 miles in these shoes, they already look very dirty.  I cannot say how well the materials hold up, but I intend to try to take these shoes beyond 500 miles, and will follow up then.

Overall, I enjoy the NB Minimus.  It is a fast, lightweight shoe that is very comfortable and requires almost no transition if you have previously run in something like the Brooks Green Silence of other NB models (790, 101).  However, with a $100 price tag, I am disappointed that it is not more affordable.  Unfortunately, with increasing demand for lightweight, minimal shoes (which should use less materials to manufacture), shoe companies are recognizing they can charge more and more.  While I would be happy to purchase another pair, I intend to look for a deal to reduce that overall cost.

My First Hydration System - Nathan Speed 2

While I maintain a strong belief that running unencumbered (sans GPS, music, hydration packs and other gadgets) has its place and pleasure in the running world, I am very pleased to be the owner and frequent user of a new Nathan Speed 2 hydration pack.  The oppressive heat of a Texas summer necessitated some change, especially if I am to build up long runs beyond 1 hour in duration.  I have used the Nathan Speed 2 on many runs since acquiring it, and I have definitely noticed that drinking water in moderation has made the experience much more pleasant.  Here is my review of the product, for all this one runner's opinion is worth.

The Good
The hydration pack is relatively lightweight, even with 20oz of water and contours to the hips very comfortably.  I was very impressed that there was no bouncing of the bottles.  I really didn't want a handheld bottle because of the sloshing and am happy I chose a waist pack instead.  It did take a few tries for me to get the belt on the right spot of my hips, but once there, it was a smooth and comfortable ride.  I find that low on the hips works best and with a 28inch waist and 32inch measurement around the hips, I went for the medium.  I could have gotten away with the small, but many reviewers online said the product ran small.  I would disagree and say the product runs true.

The plastic bottles are easy to open with the mouth.  They can also be washed in the dishwasher (top rack), which is a big plus.  The cloth waistband dries quickly and has no irritating seams.  The color schemes are nice, although I did chose basic grey.  The pockets built into the waist band are awesome, and I intend to get a lot of use out of them on long training runs.

The Bad
The bottle tops are difficult to close with the mouth and I am always afraid they are not completely closed.  Reaching behind with my left hand feels a little awkward, and I did drop a bottle once, which rolled into a flood drain, leading me to stop my run and crouch in the gutter to retrieve it.  I expect the reach around motion to become more comfortable with time.  Also, the bottles make considerable contact with my sides.  Initially, it is uncomfortable having the ice cold bottles against my skin.  A short way into my run, I notice that the water is lukewarm (heat transport by conduction at work!).  This is a minor problem very much outweighed by the benefits of hydration, but worth noting nonetheless.

While I would prefer to run without the added weight of a pack, I am going to be sticking with it for any runs in the hour plus range, at least until the temps drop back down.  I was able to get the Nathan Speed 2 on Amazon.com for $28 and free shipping.  I think it is a pretty good deal and this is one piece of gear that is going to be getting a lot of use from me!  And while this purist is now a convert, I think that in cooler weather I won't be using it as often, and probably only on runs over 2 hours.

Summer Running in Austin: Part 1

It's that time of year again in Austin, TX.  Day time highs above 100F (yes, that is hotter than body temperature...), overnight lows between 73 and 78F and temperatures hovering in the 90s long after 10pm.  While morning temps in the mid 70s may not seem terrible, the humidity averages 90% at that time of day.  In summary, Austin summer weather is nothing short of unbearable for outdoor running.

Despite that, I try to make the best of it, getting up bright and early to run in the "cooler" morning temps.  My paces are slower and I feel like I'm running through a wall of humidity.  The sweating starts almost immediately and somewhere between 10 and 12 minutes in, my body is literally coated in sweat.  In my desperate attempts to keep myself cool, I am wearing very little clothing and have nothing with which to wipe sweat from my eyes, ears, forehead, shoulders etc etc.  I let it pool all over me and just go with it.  Lawn sprinklers are a welcome sight and offer a brief moment of reprieve.  When I finish, all the sweating leaves my core body temperature dangerously high, which can be alleviated pretty efficiently with a 10 minutes cold shower.  I follow this up with massive quantities of cold water, and it usually takes me the entire day to properly rehydrate.

Thirst on the run has been a major issue lately.  I have been trying to do longer runs in the range of 10 miles.  In cooler weather, I can easily run 16 miles without any water, but the summer heat has made that impossible.  I finish 7 mile runs totally parched and can recognize that the lack of water on the run is impacting my performance.  I finally caved in and got a hydration pack (actually boyfriend bought it for me as a birthday present!).  I got the Nathan 2-speed waist pack.  As a minimalist runner who hates taking "stuff" with them, the idea of a handheld was not appealing and the Nathan waist packs are not supposed to bounce.  I am hoping these extra 20oz can help me build up to the 14 mile range through the summer months.

On Sunday, I made the fatal mistake of sleeping in.  Sadly, I was very tired and had also gotten up early on Saturday morning to run.  I silenced my alarm and didn't get up until after 9:30pm, far too late to brave the morning heat.  This left me no choice but to run in the evening.  As previously described, evening temps stay in the 90F range up until about 10pm, so I decided that I would make the best of it and run at 8pm, a half hour before the sun went down.  I am babysitting my friend's dog Ike, who loves to run, so I took him along.  Ike is an incredible runner and has a lot of endurance, so I was surprised when both of us were lagging about 45 minutes into the hour run.  At our last intersection, Ike even lay down on the ground, something I never see him do, indicating he was hot, exhausted and running on empty.  We slogged through the last 5 minutes and celebrated with  frosty glasses of water.  The worst part was that, even though I had my new hydration pack, I elected NOT TO BRING IT WITH ME!  A 7 mile run is a standard distance for me, and I convinced myself I wouldn't need it and should wait to use the pack for longer runs.  A mere 3.5 miles into the run, I desperately regretted my decision.

So what have I learned with all these hot weather running?
1) The weather isn't going to get better for awhile.  Don't wait for ideal conditions, just motivate yourself and go out and do it
2) Running in the morning is almost always better than the evening.  Unless there is a massive rain storm and you happen to synchronize your run with the rain
3) Hydration makes a big difference.  Drink drink drink leading up to the run
4) Even dogs hate hot weather running.

When I finally use my new hydration pack, I will write a review with my thoughts about it.  In the meantime, stay cool and run long!

Gearing up for my first 30k!

Workout
Yesterday: Rest
Today: 9.1 miles at 8:21 pace

This morning was deliciously brisk, with cool, dry air and temperatures in the low 40s.  This was perfect weather for my last 'substantial' run prior to this weekend's 30k trail race.  I ran just over 9 miles in 1hr 16min, and felt great!  Well, actually, my stomach was a little troublesome, but I attribute that to one to many chocolate cookies last night.  My legs and lungs felt great, and the run felt relatively effortless, even though it was over a lot of hills.  That really boosted my confidence and I am now eagerly looking forward to this weekend's race.  I think I have not raced since May.

While running this morning, I had the pleasure of seeing two deer romping through some yards.  I am always impressed by how graceful the movements of a deer are, which makes them very enjoyable for me to watch.  These particular deer were interested in crossing a relatively busy street.  I watched them move across the yard and stop at the edge of the lawn and the road.  They then proceeded to look both ways, checking for cars, before crossing the street and entering another yard.  It was a very interesting thing to spectate and I was the only one there to see it, which is what I love about running in the early morning.

So my 30k trail race is this Sunday morning, starting at 7:30am.  Packet pickup is this Friday and Saturday.  The start is about an hour's drive from central Austin, so I will probably be getting up at 5:30am on Sunday morning, leaving at 6am.  I'd prefer not to be at the start too early, because I won't have anything to do while I'm waiting.  The course will be three loops of 10k each, with an aid station roughly halfway through the loop (and of course at the start).  I do not have a goal pace in mind.  Not only am I unfamiliar with this course, but trail running is always slower than road running.  I have also never raced this particular distance.  My plan is to run the first 10k at a comfortable training effort and see how it goes.  When I start the second loop, I will have a better idea of the terrain, where I can speed up and where I will need extra time (ledges, sharp turns, hills etc).  I will try to run this second loop intelligently and then see what I've got in the third loop.  Ultimately, though, I want to finish feeling strong and enjoy the race.  The best part about trail racing is taking in the beautiful scenery.

NB 101T

On another note, I recently purchased the NB 101 Trail shoe online.  The 101T is currently making its way towards me in the mail and I am definitely looking forward to the arrival.  As you may recall, I am currently running in the 790, which New Balance retired.  It's (quasi) replacement was the 100T, another ultra lightweight racing shoe.  This shoe got really great reviews, and its improved version, currently on the market, is the 101T.  In case you haven't noticed, New Balance can't leave a good thing alone!  Nonetheless, I  am excited to give the 101T a whirl and once I have been able to fairly assess it, I will share with you my opinions.  Until then, I'll be using a pair of 790s and the Brooks green silence.

A new watch

Workout
Yesterday: 7.8 mile tempo run over hills, 7:55 pace
Today: 6.1 mile recovery, 8:30 pace

Yesterday I had a pretty successful tempo hill run.  As you can see above, my pace for the entire 7.8 miles was under 8 minutes per mile, which is definitely fast for me.  This is my half-marathon pace.  My original plan for yesterday was a track workout.  Here is what happened.  Alarm goes off at 6am.  I wake up and realize my throat feels slightly scratchy and the glands seem swollen.  I drink some water, but it doesn't help.  I also feel tired.  Because I am tired I come up with lots of reasons to go back to bed.  I then realize that doing a track workout (my least favorite of all workouts, because I hate running in circles) with a sore throat is going to suck.  I decide the best course of action is two-fold: (1) Skip the morning workout and get a little more rest and (2) Later in the day re-evaluate my condition, and if I'm feeling good, do a tempo hill run after work.  A few hours later, my throat felt fine, and I determined I was not sick and thus running would not harm me.  I therefore did my run in the evening after work, the only downside being that it was slightly warmer than I prefer.  You may ask why I didn't just do an evening track workout.  The answer is that track workouts require the most discipline on my behalf to complete, and my resolve to run is much weaker later in the day.  Tomorrow I will do the track workout.  I can't back down because I've declared it on the internets.  Done.

Timex 1440 watch

So the main topic of this post is that I got a new watch.  Not a fancy one, a $15 one!  As you may know, I posted recently about the gear I run in, which includes a Nike sports watch.  Said sports watch is about 5 years old.  Recently, the all important 'reset' button has stopped functioning.  No matter what I do, it doesn't work.  Furthermore, the battery was replaced a mere 5 months ago, so its not the battery.  Without the reset button, I was unable to reset the Chrono display to zero.  While this is slightly annoying, I used my superior math skills and simply subtracted the old from the new time to figure out the length of my runs.  The tipping point, however, came this past Sunday with daylight savings.  See, the reset button is also essential to change the display time, and while I love my digital watch for running, I love it more for day to day use.  I always like to know what time it is, and having a watch that is one hour fast is very annoying.  The problem is when you forget that the watch is one hour fast!  I dealt with it for Sunday and Monday, and Monday evening I got a new watch...at Target.

See the idea of buying a fancy sports watch is enticing, especially the GPS watches.  But, they are all a significant investment, over $100.  Before I make that kind of a purchase, I want to consider my options and make an informed decision.  However, my watch needs couldn't wait that long, so the easiest thing to do was to make a minimal investment ($15) and buy a functional but basic Timex 1440 watch.  So far, I really like it! However, I would love to hear everyone else's reviews and suggestions for watches because more than likely I will be upgrading in the near future.

In other, ChemE, exciting news, I will be attending a conference in Shanghai, China in May!  I found out this morning that an abstract I submitted for a biotechnology conference was accepted.  This will be my first time traveling to China and first time presenting at a conference :)

The Gear I Run With

Workout
Yesterday: 7.8 miles over hills, 8:28 pace
Today: 7.2 miles, 8:42 pace

This morning I had a very excellent run!  One of the reasons it was so excellent is because the temperatures were in the 50s.  This is the first time this season I needed a top layer, so I ran in shorts, tank bra and a long-sleeved cotton shirt.  For those of you who read my entry about the clothes I run in, you may remember this is my absolute favorite running outfit.  Long-sleeved cotton shirts feel so comfy to me.  Also, when I feel cool, I can pull the sleeves down over my hands, but when I'm warm I roll the sleeves up.  Here's hoping for many more days of similar weather.

Today I'd like to talk about running gear.  In the past decade, many companies have started producing a wide range of products for runners outside of the usual clothing and shoes.  I am amazed at how much variety there is!  From watches to GPS to heart rate monitors to fuel belts to bottles to road ids, there are lots of running related items you can carry with you out the door.

Nike women's sports watch and HRM

The digital watch.  I almost never leave for a run without a digital watch.  In fact, I am almost never without a watch period.  I like knowing what time it is.  I have a few nicer watches, but 90% of the time, I wear my Nike Imara sports watch.  Let's face it, changing watches takes foresight, which I don't always have.  I time nearly all my runs (the exception being big races, where knowing my time psychs me out) to determine my average pace.  Because I don't have GPS, I use google maps to plot my running routes.  This might seem old school, but it works for me.  I've considered a Garmin watch, but the price is a bit of a deterrent, especially when my current system works well. This watch was a Christmas gift and it came with a chest HRM (see the picture).  I have used the HRM occassionally, but I didn't like it very much.  First, I found it somewhat uncomfortable and experienced chafing.  More importantly, I found it inaccurate.  This is probably because as a female runner, the strap has to sit low on my chest, making it more difficult to get a reading.  However, this particular model was specially designed for women, so that isn't much of an excuse.  Anyways, the reading would jump around like crazy (above 220) when there was no perceived change in effort, so I gave up on the heart rate monitor.  I still use the watch though, and it has been going strong for 4 or 5 years now.

iPod Nano

The iPod Nano.  I take an iPod Nano and earbud headphones along with me on the majority of my runs.  I listen to a combination of podcasts (mostly running related) and music on training runs.  I find the content enjoyable and it helps pass the time.  Especially on long runs, it can be a welcome distraction.  When I first started running, I recall using a walkman that takes tapes.  The iPod is certainly an improvement in size and convenience.  This baby is ultra light.  I keep it in a case with a clip for my shorts, but which also protects it from the elements.  While I use it for the majority of my training, I usually ditch the iPod in races.  I think it would prevent me from getting the full experience and detract from the sights and sounds of a race.

And that concludes the gear I run with.  I know the list is short, but I don't like carrying things with me when I run.  Sometimes I need to bring a house key or energy gel, but otherwise I keep it light and simple.  That's just what works for me :)

The Clothes I Run In

Workout
Yesterday: Rest day
Today: 7 miles at 8:36 pace

I had a great run this morning.  Almost didn't get up to do it, because I was feeling very sleepy at 6am.  But, I told myself I would be disappointed taking two rest days in a row and pushed myself out the door.  I'm glad I did!  Weather was great, nice and cool.  I ran east over the I-35 overpass and got on the dirt trails near the new Mueller Development.  About two years ago, a big chunk of land east of I-35 was purchased and converted into upscale apartments, condos and houses.  The developers also put in a pond, jogging paths, and a dog park.  The trails were easy on my legs and I was pleased with the run!  I'd like to do a track workout tomorrow, so I'm hoping to wake up rested and ready to go.  The only thing that might change that is tonight's flag football game.  Hopefully I won't get too battered, as flag football is not supposed to be a contact game, but lately I've been feeling sore afterwards.

Today's topic is running clothing, i.e. what I wear when I run.  Although the summer days in Texas are brutal and I might be tempted to head out in the buff, I always run clothed.  Over the years I have developed a fondness for certain items and wardrobe, like many things, has become routine.  Clothing for me varies depending on the weather, so today I will discuss my warmer weather garb.  I'll save winter running for a later post!

So let's start from the bottom; I already mentioned what shoes I use in a previous post.  For socks, I like low cut cotton.  I'm not partial to a particular brand, but I have a lot of NB socks simply because I picked them up at the outlet store.

I strongly prefer running shorts to running pants, and will usually continue to wear shorts until the temperature drops below 40F.  I like thin, nylon shorts with a relatively high cut on the leg.  I have a couple of pairs of NB, as well as Champion, Reebok and Under Armour.  While I'm not brand picky, I do look for shorts that come with some sort of small "key pocket".  This is especially useful when you have to run with a house or car key, although tying it into a shoelace is another viable alternative.  Key pockets are most often sewn into the front inside of a pair of shorts.  I have also found shorts with small pockets built into the back exterior of the shorts.  These pockets are usually larger and can carry fun things like proximity cards and gels.

As a female runner, I of course wear a sports bra.  This is perhaps the trickiest part of apparel because not all sports bras are created equal!  I consistently get unpleasant chafing from ill-fitting sports bras and thus have tried many brands and styles.  I personally cannot wear NB, Reebok and some style of Nike running bras.  The best fits for me are Champion, Adidas and Gracie's Gear.  I wear both tank bras (which cover the stomach) and traditional sports bras, depending on the temperature and my mood.  The Gracie's Gear sports bra is my favorite, it has a large zipper pocket built into the top front, making it an ideal choice for a long run or other occasion where you have a lot of "stuff."  The material is also very comfortable and most importantly, I have no chafing, even on long runs!  I highly recommend checking it out if you have sports bra woes.

Gracie's Gear Tank Bra

I get pretty warm while running, so unless the temperature is below about 60F or I'm feeling particularly modest, that is all the clothing I am wearing.  In the 50s and 40s, I add a top layer.  I have lots of lightweight wicking t-shirts, mostly from races, that are very functional.  However, my favorite running outfit on a cool day includes a long sleeve cotton t-shirt.  I know all you endurance sport junkies are hating on the cotton right now, but I don't care.  Cotton is comfy and soft when I need to wipe sweat off my face or my nose is runny.  Also, all through high school I trained in cotton shirts, so it is familiar and nostalgic for me.  So don't hate the cotton!  On long runs or days below 40F, I am smart enough to don high-tech fabrics.

Most of my runs are in the morning when its either dark or the sun isn't particularly strong.  I usually pass on sunglasses or a hat.  I do have both, however, and sometimes they strike my fancy.  I have a nice pair of sporty Bolle sunglasses that wrap around my face and don't usually get foggy.  

As for hats, I have three baseball caps.  The first is a navy, 2001 Boston Marathon hat.  Many of you probably realize that there is no way I was old enough to run a marathon in 2001 and you would be correct.  It was given to me by my track coach who did run that race.  He used to wear it all the time and I told him one day that it was a great hat.  He took it off his head and offered it to me!!!  I have treasured it ever since.  Now that I've run two Bostons, I feel very proud wearing the hat.  My second hat is a Boston Red Sox hat, given to me by my father.  He bought it for my birthday in 2008 before I moved to Austin so "I would remember where I came from."  There is, of course, no town like Boston and no team like the Sox and I am proud to wear this hat wherever I go :)  The last hat is a white, mesh Brooks running hat that I got this past Spring.  I won it for placing 3rd in one of the Rogue Trail 10k races.  While it is probably the most sporty of the hats and best in the hot weather, it lacks sentiment and therefore doesn't get as much use.

Well now you know what I will wearing on my runs and hopefully you can spot me as I go by!  I would love to hear what other people are wearing out there, so leave me a comment or two!  I better finish this up so I can get ready for some flag football :)

The Shoes I Run In

Workout
Yesterday: 7.25 miles at 8:49 pace
Today: 2 hours of flag football

One of my favorite things about the sport of running is the low barrier to entry.  You can do it pretty much anywhere and you don't need much equipment.  Now, granted there are lots of running gadgets and gear available (garmins, heart rate monitors, hydration packs, super wicking undies, etc), but in the end all you really need is some loose fitting clothing and a pair of shoes.  Now, with the recent interest in barefoot running, you don't even need shoes, although most of us still use them.  For the average runner, the shoe s/he uses is the most important and specialized piece of equipment.

My opinion on running shoes is that its highly personal.  I don't like to give specific advice on what shoe a new runner should buy because 1) I don't have a lot of expertise in shoes and 2) your foot and my foot are very different.  With that said, please don't take this blog entry as advice on what shoe you should buy.  Instead, I want to talk about my running shoes because, well, we spend a lot of time together.  I have stories about how I ended up with what I have and frankly its about time they got a little credit.  So, here goes...

I am currently running in the NB 790T, a lightweight trail racing shoe and the Brooks Green Silence, a lightweight road racing shoe.

NB 790T.  I have these in pink and blue.  The blue ones have ~530 miles on them, so I use them rarely

Brooks Green Silence.  I think they are Ronald McDonald shoes

I always have at least two pairs of shoes going.  I started doing this back in the summer of 2007 when I attended the Dartmouth running camp and they clearly stated that we needed to pack two pairs of running shoes.  Why? you might ask.  Well, we did a lot of trail running and it was muddy/wet.  We also ran more than once a day.  So, that summer I bought two pairs of shoes and actually found that rotating between two different pairs worked well for me.  I liked the variation and it meant there was always a dry pair, even in the most precipitous climates. Sometimes I have two pairs of the same model (usually different colors), other times I have two completely different shoes.

I have a loyalty to NB.  When I was in high school, I started buying NB running shoes.  The company is based in Boston and has a great outlet store in Brighton where their shoes are discounted as much as 50%.  My parents starting taking me there in high school and I found that the NB brand was comfortable and worked well for me.  You also couldn't beat the price.  Since moving to TX, I go to the outlet whenever I am back in MA.  Unfortunately, I've found that in the last two years, both the quality and selection have gone downhill at the outlet.

I like lightweight shoes.  When I started running, I was diagnosed as a pronator and wore shoes with very firm insoles to correct against this pronation.  These shoes were very rigid and typically came with a lot of cushioning.  By the end of high school, however, I started really disliking the heaviness of this particular type of shoe, and instead began wearing a lighter stability shoe.  The pronating was no longer an issue, I think that because I started running so young, my form naturally corrected itself.  Eventually I stopped wearing shoes with significant cushioning or stability, and switched to a light weight performance shoe.  I am fortunate in that I land on my forefoot.  I really like a light shoe; it feels better to run in because it isn't bulky and I can easily feel the ground.  I think it improves my mobility and maneuverability.  I like to run on both trail and road, and I find that lightweight trail racers or a lightweight road flat is good for this transition.

The NB 790T is a great shoe.  I am now on my third and final pair and if I could I would buy many more.  Unfortunately, NB has a terrible habit of discontinuing their shoes, even when they are successful!  This particular shoe has hundreds of 4.5 to 5 star reviews!  I don't know why they have stopped making it, but they have.  I will be very sad when I have to toss my last pair.  Fortunately, they have come out with the 100T, which seems very similar to the 790T. There are some feature differences and the new shoe is lighter, but it looks like the 100T is something I will enjoy.  I haven't bought a pair yet because I am cheap and they haven't really been discounted yet.

I added the Brooks Green Silence to my repertoire because I got them for free.  Who can pass up free shoes?  Here in Austin, there is a running group called Rogue.  Every spring they organize a trail race series; it consists of three races spaced approximately a month apart on three different trails with lengths of either 10km or 30km.  This year I ran the entire 10km series and ended up placing 5th in the Women's open category.  My grand prize was any pair of Brooks shoes that I wanted from their store, Rogue Equipment.  Brooks was the race sponsor, which is why I was limited to this brand.  Well, I tried on pretty much every model that they had and found all of the road and trail shoes to be too bulky and heavy for me.  I was getting pretty sad, because who can pass up a free pair of shoes, when the woman working there remembered that they stocked two models of Brooks racing flats.  I tried on both and the Green Silence felt really comfortable.  They retail $100 and I didn't have to pay a thing, it was great!  The only downside to these shoes is that they look ridiculous!  The bright yellow and red are reminiscent of McDonalds, the lacing is funny and the two shoes are even colored differently.  Nonetheless, these shoes are made largely of recycled materials and should degrade very quickly in a landfill.  That's the "green" part in the name.  I think they should have made them green in color, but they didn't ask me.  Right now I have a mere 51 miles on them, but I really like them and think they will go the distance.  I don't know if I could convince myself to buy another pair at full price, though.

So that's everything you need to know right now about my running shoes.  I would love to hear what other people are running in and why.  No matter what you use, remember to be good to your shoes so they will be good to you!