The end of this month marks a special date, my one year anniversary with Dailymile. Over the past year, we have had many ups and downs, but the important thing is, we made it.

Dailymile One Year Anniversary

For the most part, I recorded all of my training runs and races. There might have been the occasional slip of the mind, but it’s close enough. The strongest month was November with 178 miles, mainly due to peaking for the Memphis marathon. The month with the least amount of running wasn’t necessary a “resting” period. I only ran 50 miles in July, but also biked across Iowa in RAGBRAI.

Some other notes:

• 1,282 Total Miles Ran
• Avg. of 100 miles/ month or 20 miles/ week or about a 5k a day
• About 176 hours
• Four pairs of shoes
• Tucker probably ran 20% of that…which explains excessive napping

After training and thinking about the Austin Marathon for the last couple months, it’s nice to just get out and run. This last week, my legs have been feeling the best since late 2009. Maybe it’s the warm weather or maybe it’s because I didn’t push it at the end of the marathon. Either way, it feels good to be healthy and energetic. Which, BTW, could not have come at a better time. These next couple months will be full of distance and increasing mileage.

First, in March, I’ll be testing out a new ultra marathon course by near Iowa City. The Hawkeye 50K (and 25K) will be held late this fall, check out the website for more details. I’m excited because I really want to do an ultra someday and this course looks very cool.

Second, in April, there is a fund raising event called Celebrate Life, which consists of a giant relay of runners across Iowa. I am only running 1 leg or about 3 miles. In total there will be 54 legs, with every runner raising money to promote Organ Donation. If you would like to help contribute to the great cause, click here to help sponsor my run.

Third, in May, Michelle and I are taking part in another relay across Iowa. This time, we will have a team of 6 who are going to run the entire width of the state in two days. How you ask? Well, we all pile in a large van and head to Sioux City on Friday to start. One member of our team must be running at all times, so we will rotate through the 6 runners and take turns running and repeat. In total, we will each have to run 56 miles over the course of two days and two nights (yes, we have to run over night!). Once we make it to Dubuque on Sunday, we will most likely all take long showers and sleep until Monday. Can’t wait, Relay Iowa!

I’m also looking for a summer marathon, but haven’t decided on one yet. Still have that whole BQ thing hanging over my head…maybe in October at the Twin Cities.

Hi.  I am a Medium Arch, Over-Pronator, Cushion + foot type.

Ah, what?  Ok, maybe, I should back up.  Let me break that down and you’ll be able to impress your non-running buddies with a very technical sounding line of running jargon.  Word of caution:  I wouldn’t try to impress the opposite sex with that line, especially if you are looking for a running partner.

First, determine your Arch Type.  The easiest way is the “wet foot test”.  After getting out of the shower make a foot print on the floor.  If your print is skinny, you have a high arch.  If the print is wide, then you have a low arch or flat foot.  If the print is in between, consider yourself a medium arch.

Next, look at the bottom of an old pair of running shoes.  The part that is most worn will indicate your Foot Pronation?  On my shoes, the outside heel and inside toe are definitely the most worn.  This would indicate that I Over-Pronate (roll from the outside heel to the inside toe).  If you are an Under-Pronator you would have almost no roll inside.  And if you have a Normal Pronation your foot rolls slightly in (about 15 degrees is normal).

Lastly, how much do you run in a week and what is your body frame like?  I’m roughly 170 lbs. and I try to get 30+ miles in a week (lately, not so much!).  Therefore, I need more Cushioning than someone who weighs 150 lb. and only runs 10 miles.

Add it all up and I’m a Medium Arch, Over-Pronator, and Cushion + foot type.  This means I should opt for the Stability + shoes.

Before you buy your next pair of shoes, check out what type you are.  Road Runner Sports is where I usually buy my shoes and they have a great tool to find your foot type.

note: I generally like to include images with my posts but considering the topic and the view when I remove my shoes, I’ll reserve that habit until next time.

[polldaddy poll="2362749"]

Via Runningwall.com

I will never forget my first long run.  It was during college on a quiet Saturday morning.  I had no intention of running for two hours when I left my apartment but once I started down the paved running trail, my body never felt better.  Before I knew it, I had run past city limits and was heading across the highway.  The music from my headphones was motivating along with the proud feeling that I was accomplishing something I had never done before in my life.  I knew I loved running but my knowledge of how to run was very little.  A couple weeks later I tried to run the same route and didn’t even come close to finishing it, let alone feel good afterward.  It was baffling.  Fast forward eight years and many long runs later, I know why.  It all has to do with energy or what we call food.

Why did I need to eat during my long runs?
When you run for under 90 minutes, most of your energy comes from stored glycogen (main form of carb storage in humans) and generally you do not need to consume more energy.

If you’re running for longer than 90 minutes, the sugar in your blood and glycogen become more important because your stored glycogen gets depleted. Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.  In other words, when you run for longer than 90 minutes, consuming energy is a good idea.

GU Gel Vanilla Bean

So how do I consumer energy while running?
While I love pizza and ice cream, both would not be practical solutions for energy on a long run.  Thankfully, there are specific products made for runners.  They are called energy gels, which are small packets of a gel like substance that, quite frankly, looks disgusting.  Gels usually contain around 100 calories of easy to consume carbs along with electrolytes (sodium and potassium).  They also come in easy to carry packets without being burdensome to carry on a long run.

So how much energy do I need during a long run?
Generally, you should be taking in about 100 calories (one packet) after 60 minutes of running and then another 100 calories every 40-45 minutes after that.  Everyone is different though, so it is a good idea to experiment with more/ less amounts.  If you feel hungry or low on energy, you can definitely consume gels more often.

Clif Shot Bloks

During the Surf City Marathon a couple years ago and they were giving out Clif Shot Bloks along the course.  This was my first experience consuming Shot Bloks and I loved them.  I ended up downing four packages between miles 20 through 24.  Normally, this would be excessive but they tasted good at the time and I probably needed the energy.  At the finish line, I felt better than I felt at mile 19.  It was probably a combination of the marathon sense of accomplishment along with providing my body the energy it was craving during the latter part of the race.

Should I drink more or less water when consuming energy gels?
Definitely consume plain water with your energy gels.  The water will help dilute the gel, making it easier for your body to absorb.  You can also drink a sports drink but for me, plain water works best with gels.

Powerbar Gel

Where do I find them and which one should I try?
Just like shoes and clothing, choosing an energy gel is pretty much a personal preference.  Most gels are around the same price, $1.50 each, so I base my decision on taste.  Some also contain caffeine.  I like to save those for the end of long runs.

Some popular energy gels are:

• GU Gel – My favorite gel.  Vanilla Bean and Tri Berry are very good.
• Hammer Gel – Not really a fan but some may like it
• Powerbar Gel – Easy to find in stores and good tasting.  Love the Strawberry Banana.
• Honey Stinger Gel – Made with honey and packs a lot of potassium

Some other popular energy options are:

• Clif Shot Bloks – great packaging and the best taste around
• Jelly Belly Sport Beans – hard to eat but a great alternative option
• Powerbar Energy Gel Blasts – Terrible packaging and hard to chew

Over the last couple of weeks I have had a chance to compare a couple different Hydration Backpacks. It was my first time using a backpack running and I thought it might be really annoying.  Surprisingly, they are not that bad and after a while I hardly noticed I was carrying a liter of water.

High Sierra - Soaker

First I tried the High Sierra – Soaker.  It holds about 2 Liters of water, which is plenty for longer runs.  I went about 18 miles and had some left and was well hydrated on a sunny day around 60 degrees.  I was really impressed with the drinking tube.  It is insulated and stays put on the shoulder strap.  There’s nothing worse than a tube bouncing around hitting you in the chest with every step.  The hands free bite valve was hard to open, which defeated the purpose of having it hands free.  I was also pleasantly surprised with all the storage the pack provided.  The front pocket is roomy for a lot of supplies, along with an outside mesh pocket.  A cool feature was the slit in the top of the pack to run headphones out so you can stash your music player inside the bag.  The downside to this feature is you have a hole in the top of the bag in which rain can penetrate.  Probably the best design aspect is the tuck away mesh flap at the bottom that clips to the top of the pack.  When untucked and clipped it can be used to carry a helmet or large sweatshirt.  There is also a small reflector loop at the bottom which you could attached a blinking tail light for night running.  Overall the pack felt alright to carry and the sloshing water sound was drowned out by my music.  I really liked the drinking tube and how it stayed put along with the fold away mesh flap.  For your money, it’s a nice pack.

CamelBak - Octane

On my next long run of 20 miles, I strapped on the CamelBak – Octane ‘Race’ backpack.  The image display is the Octane, which is slightly different than the ‘race’ model I tried out.  I will have upload some actual images.  The one I tried is also a reflective yellow color which would be great for night and dusk/ dawn running.  Immediately after putting on the pack and getting the straps adjusted, I could tell this one was going to be lighter on the shoulders and overall more comfortable.  It holds the same amount of water, 2 liters, and has the same drinking tube.  Unlike the High Sierra, this tube is uncovered and had a tendency to bounce around.  I would occasionally have to push the extra tube into the pack but it would work it’s way out after awhile.  The drinking valve was easier to use and the sloshing was less with the Camelbak.  A huge difference between the two models is the ability to take out the water reservoir.  According to CamelBak’s website, ” No other hydration company places as much of an emphasis on keeping your reservoir clean as we do” and it shows.  After a couple uses my guess is an unclean reservoir will cause the water to taste a little weird, not to mention unsafe.  The ability to remove the reservoir and clean is a huge plus in my book.  The CamelBak also has lots of storage and I love the side pockets vs the larger back pocket.  During my run I had to take off the High Sierra backpack to pull out a GU but with the side pockets, I was able to leave it on and just unzip the pocket.  They are also a great place for a music player.  The adjustable bungee cord would be good for carrying extra clothes.  Another major difference was the dual straps around the body.  Not only does the Octane Race have the waist strap it also has a chest strap with loop to hold the drinking tube.  After a couple miles with both packs, I could tell the CamelBak was moving around less than the High Sierra.  Overall, I really like the Octane Race pack.  I definitely prefer it over the High Sierra.  The only downfall is the tendency for the drinking tube to bounce around.  It would also be cool it they added an insulated layer around the tube.

Coming soon…Hydration Waist Packs Compared

Nathan Trailmix

Yesterday, Michelle and I decided to go for a long run on the nature trail north of Cedar Rapids.  I love the trail with markers every mile, a little shade from the remaining leaves on the trees and quietness away from the traffic sidewalks.  The only downside is lack of water fountains along the route.  We were planning on 14 miles (7 out and back) and predicted it would take over 2 hrs at a comfortable pace.  Instead of carrying a water bottle we decided to rough it and drink as a fair amount at the trail head before starting out.

At the turnaround point, mile 7, I was feeling tired and exhausted.  And by mile 10, I was contemplating walking.  It was a good thing I wasn’t running alone or I would have walked.  Instead, Michelle and I took turns leading.  It’s surprising how much a pacer can help keep you going versus running solo.  She helped me get through miles 10 and 11 and I took the lead for most of the last two.  Our tactic worked and we finished the 14 miles and even picked up the pace the last three.

Camelbak

We were happy to have made the distance without water but thought we might want to avoid the situation in the future.  I decided to buy a Camelbak and Michelle got a Nathan fuel belt.   The hydration showdown is on!  I’ve wanted to get a Camelbak for sometime now, and I’m pumped to try it out.  If I had to guess, the Camelbak will be better for biking and longer hikes.  Michelle’s fuel belt already feels more comfortable and is probably better for faster running.  The plan is to try both and rate them consumer reports style.

Yesterday, after wasteing my morning away watching Japanese MMA, I decided it was time to build up the mileage and go for a long run.  The Des Moines Marathon is rapidly approaching and I haven’t gone over 13 miles in forever.  My route wound  from the SE side of Cedar Rapids to Robins and back, via the nature trail.  My motivation was 80s music, inspired by a recent viewing of “The Informers” movie.  The movie, basically about bands, drugs, and partying in Los Angeles during the 80s, was just ok but the music was good.  From Pat Benetar – Shadows Of The Night to Gary Numan – Cars to Wang Chung – Dance Hall Days I had prenty of motivation for the 17.5 mile run.  I’m thinking about investing in a pair of Ray-Ban sunglasses for my next race.

While re-reading my blog for the 5th time today, I’m sure you have seen the dailymile widget, or my training on the right hand side.  I signed up for social, web-based training log back in March.  I thought it would be something cool to try out but now I absolutely love it.

I hated writing down my workouts, whether it was how much I lifted in three sets of bench press or how far I ran and the pace.  It was torture.  Now, I can log into dailymile every so often and update my workouts.  One of the many great features is the ability to view your training history.  I like to look at my running for the past year and see how the miles fluctuate from month to month.  If running is not your thing, you can also track biking, swimming, or any fitness activity like lifting or yoga.

The social aspect is pretty cool too.  I’m competitive so when I see that one of my friends’ workouts and I’m sitting on the couch…it’s a lot easier to get out the door (depending what’s on TV).  Challenges are another great way to stay motivated.  You can sign up for a challenge such as run 100 miles in three months.  Dailymile will then tell your progress.  If you do sign up, add me, I can use the motivation:)

http://www.dailymile.com/

I’m revisiting some of my older running material and came across this one.  It’s worth another glance as side stitches always creep up in the middle of a tempo run.

If you haven’t heard of, or even experienced a side stitch, you’re lucky.  Basically, it’s side pain you can get from running.

Why do runners get side stitches? Well, the reason has to do with the diaphragm.  The pain is under the lower edge of the ribcage caused by a muscle spasm of the diaphragm.

There are many causes of a side stitch.  One might be that you are a novice runner and therefore have not developed a deep breathing pattern yet.  By taking quicker and shorter breathes, you may cause a side stitch which traps air under the diaphragm.  To avoid this, you’ll want to take longer, deep breathes to ensure a full lung of air and get rid of the trapped air.  Other causes might be eating to close to your workout, not warming up enough, or running in cold weather.  Each of these conditions leads back to not breathing deeply enough.

To get rid of the pesky side stitch, adjust your breathing to longer, deeper breathes.  Next, slow down to ensure you can get enough air.  And lastly, walk if it hurts too much.  It will eventually go away and you will be able to run again.  Just remember what led to the side stitch the next time you lace up the shoes!