Get Out and Run: National Trail Running Day

Fellow trail runner Chris Barber over at SeriousRunning.com has started the first National Trail Running Day to be held accross the country by other trail runners (August 22, 2009). This inaugural event was started to increase awareness and interest to the sport of Trail Running. There is already a National Running Day (in which I participated), but no day just for those of us that love to run the trails.

The popularity of trail running in booming with more people leaving the roads and hiting the trails, mostly to find relief for their feel, lungs, and souls. If you get a chance to hit the trails this Saturday the 22nd, you might just find yourself with a new passion.

Running Trails with Trail Shoes

I have been looking at trail running shoes for several months. There are a lot of choices out there, and I've tried on several from different makers, such as Adidas, Columbia, Asics, and others. A couple weeks ago, we were in one of the local Sport Chalet stores near my home, so I decided to look at what shoes they had to offer. From past experiences with shoes, my motto now is that if the suggested retail price is not at least $80 then it is probably too low of a model and won't last, be comfortable, or supportive.

My last two pair of road running shoes have both been Asics, so I thought I would focus mostly on that maker's shoe line. Most of their trail running shoes are upward of $90. While I browsed the shelves, I found a shoe that was on sale, the Asics Gel-Kahana 3. The retail was $75, so I thought I would give it a try. It was surprisingly comfortable and fit very similar to my other road shoes, but of course had a more aggressive tread pattern which is what I was looking for.

The Asics Gel-Kahana 3 is a mid-priced trail shoe, but not one you should quickly overlook. My first run with this shoe provided extra cushioning under the ball and heel, but didn't really add much ankle support. I've been running with road shoes on the trails and haven't really needed the extra support, so this was not a problem. The extra protection from rock bruises was a much needed relief. I now have the extra traction for climbing hills and running more technical trails.

I have to say the the one place this shoes seems to really excel is the degree of traction on descents. I ran down a twisty and powdery 25% grade hill and didn't slip once. So, if you are looking for a good trail shoe, I would recommend the Asics Gel-Kahana 3.

Yes. I am a Trail Runner

Every since I was a baby, my parents would drag our family from our home in the Bay Area up to the Sierra Nevada's to spend time in a mountain cabin. I spent many weekends learning to ride a motorcycle, panning for gold, climbing rocks, and trying to avoid the poison oak. When we were not going to the mountains, we went dry camping at several lakes not far from home. Needless to say, I think dirt is in my blood.

As the years went by, our family stopped going to the cabin as frequently and eventually stopped all together. I gave up motorcycle riding, but soon afterward picked up mountain biking in the early 90's. I still mountain bike today, and will always have a love for two wheels and a trail. However, I have a new passion which arose from several reasons.

About two years ago I got into running for fitness, thanks mostly to my loving wife. I started simple and ran around the block, then more blocks, and then miles. If you've ever run the streets, you know that it is murder on your feet and monotonous on your mind. I live close to where I mountain bike and decided that I would like to try running the trails that I ride.

Running has always been a way for me to refocus and release that pent up energy from a long day at work. Riding was not always about getting exercise, but more about the adrenaline rush and adventure that goes along with it. So, when I combined these two, I get something that gives me all of it in one package. I get the exercise I want, the adventure I crave, and the mental recharge that I need.

Near the trail heads, you usually see a lot of people walking with their dogs or just taking a stroll. But when you get a couple miles in, it's tranquil, revitalizing, and free; just you and nature...and the other occasional trail runner doing the same thing you are...living. Trail running is more than just running on dirt. There is a spiritual aspect of the act that is different for everyone. When I run the roads, I long for companionship, mostly due to the boredom associated with the never-ending sidewalks. When I run the trails, I am never bored. I am surrounded by nature and all of it's wonders. Trail running with a partner is even more enjoyable, because we can share in this splendor together and rejoice after an amazing and life-refreshing experience.

Keeping Hydrated

Summer is a great time to get outdoors and enjoy nature. In California, Summer means dry dusty trails and temperatures that can reach the 90s (degrees) or hotter. Yesterday I went for run in the later afternoon. The temperature was about 85 when I left. I ran my usual route, but made a choice to take a farther run that took me about 3 miles farther for a total of about 8 miles.

There are several places along the way to get water, but I don't usually need it. It was hot so I got a small drink to wet my dry mouth at the Ranger Station. At the fountain, I met two ladies. One asked how I was able to not get heat exhaustion. I smiled and just told her to stay hydrated. I'd been drinking throughout the day and felt pretty good, so I took my drink and headed out.

After about another 30 minutes, I realized that it sure would have been nice to have a little more water with me. The next water wasn't for another 25 minutes farther. I took it easy and made it to the golf course where I enjoyed the much needed drink, albeit warm water. I took a short break and then left to make my way home. It was a great run, but I now realized how important hydration is before, during, and after strenuous workout on a hot and dry day.

When I ride my mountain bike, I always have my CamelBak Classic Hydration Pack with more than enough water. My wife has a CamelBak Montara Hydration Waistpack, but I hadn't though about borrowing it before the run. Now, I wish I had borrowed it.

I decided to check out REI.com and see what they had online. I was please to find that they had a great selection of hydration options, including a variety of hydration belts and waist packs.

• Nathan Trail Mix Waistpack
• CamelBak FlashFlo Hydration Waistpack - 45 oz.
• Amphipod RunLite Trail Runner Hydration Belt - 21 oz.
• REI Single Shot Waist Pack
• GoLite Hydrobolt Waistpack

There are a lot of choices for those that want to wear, or even carry, their water. I encourage you to look at all the options and see what works best for you. I will probably get a waist pack of either the bladder type or one that holds reusable bottles. Dehydration is no joking matter. Take it seriously and stay safe.

Running My First 10K

I've been looking forward to running my first 10k race for a few months now. Since last year, when my wife ran her first 10K, I've been looking forward to running the same run with her. Well, all the anticipation was all over in about an hour. This morning we ran the Run to the Lake walk/run to support our local hospital trauma center.

Before the race started, the announcer said there were about 1000 people there. It was very different starting will all the walker, runners, as well as the jogging strollers. I'm not used to so many people, but it was a lot of fun. I encourage anyone out there that is thinking about running, or even walking, a 5K/10K to get out there a do it. It is a great feeling passing all the supporters cheering for you and the crossing the finish line makes it worth it.

Because this was my first official race, I wasn't trying to kill myself to finish. Also, my daughter wanted to run the 5K as well. So, we ran with her to the 5K half-way point and then went on to finish the 10K, while she headed back to the finish line. She finished 4th in her age group. Not bad for her first run.

I have to admit, I've caught the race bug. I'm already looking for the next run to participate in. I live to run the trails, so I think I'd like to maybe try a trail run next. There is one coming up in September (a 10k or 20K) that we could probably do. The competition will probably be higher, because more people are able to run the roads than will run the dirt trails. Looks like I'll need to start actually training, instead of just running, the trails.

Do I need a Trail Shoe?

I've been running the street to trails for over a year now. I have two pair of shoes that I switch between (Asics 2140 and Gel Kayano), neither of which are trail running shoes. I don't run extremely technical trails and, as of yesterday, have not lost my footing or any other problem related to improper shoes. However, I've been wondering if I should be using a trail shoe instead of a regular running shoe.

I've compared the two shoes that I currently run with. The less expensive 2140 is more comfortable on the trails, because it seems to have a more rugged construction and doesn't distribute as much "feel" in the sole, which translates to less rocks poking my feet. It has sufficient impact padding, but not quite as good as the Kayano. I am also wondering if a more ridgid shoe would be less stressfull or more stressful on my feet.

So, I'm going to do some more research and hopefully get some information from those that have used both. Ultimately, I'd like to move away from paved roads entirely, but that doesn't seem likely. Maybe a good shoe that works both paved a trails is in order. Time to do some more searching.

The Single-Track Mind

If you ask any mountain biker "what is your favorite type of trail to ride," most will immediately tell you "single-track." As a mountain bike rider myself, I would have to agree. However, most single-track trails are usually limited or prohibited for bikes, especially in the SF Bay Area where I do most of my riding.

Now, I am also a trail runner and enjoy running all the trails, especially the single-track trails. I get to experience all the trails in one way or another. Often I wonder what it would be like to ride some of the trails that I can currently only run. Then, I think about what these single-track trails would be like if they were open to mountain bikers as well. And, quite honestly I would not be very happy. I like knowing that I can run on some very nice trails and that there won't be a rider barreling around a corner coming straight at me. My passion for mountain biking and trail running are equal and I am happy keeping them separate on the trails as well.

So, if someone asks me, I would have to say that they should be separate. In my opinion, we should be able to have enough trails for everyone. Shared trails for everyone, single-track for pedestrians only, and then some single-track for bikes only. It's the only way to make everyone happy...and safe.

Close Encounters with Wildlife

Whenever possible, I do all my trail running and mountain biking on the trails at my local park. Since the park is part of the large regional park district, the area is a preserve for plants and wildlife. I've seen countless turkey vultures, rabbits, geese, wild turkeys, and even a dear or two. However, being in California, one thing you must always be on the look for, especially on sunny days, are snakes.

Yesterday I was running down one of the trails on my usual route when I encountered a three-foot snake stretched across the trail. From a short distance it was difficult to tell if it was a rattlesnake or the harmless gopher snake. Fortunately, it was the gopher snake so I was able to safely pass by. I've added a couple of pictures here for your comparison.

I've seen many other gopher snakes over the years, but this was the first that I had to hop over. I've also come way too close to a rattle snake coiled and defending its territory.

In my park, there have been lots of deer, snakes, and even mountain lions. This is just a reminder to all the other trail adventures out there; always keep you eyes open. Most of these parks are still very wild, and contain lots of wild and potentially dangerous animals. Here is a link to help you identify dangerous snakes in California.

The Sh*tbike Challenge

I've been following the adventures of the Sh*tbike in Bike Magazine. This is the first video I've seen of this poor old SoftRide mountain bike.

Getting Chased by Dogs

If you run or ride, you’ve probably been chased by a dog at least once in your life. I’ve been chased by many dogs from big ones to little ones, and from past experience the little ones are the one most likely to bite…ankle or shin biters. Now, I’ve also been chased, pursued, or followed by many dogs that had no ill will but to go fast because I was going fast. Dogs like to run; its in their blood.

When I am on the trails, a lot of owners like to let the dogs loose and walk off the leash. I’m all for doggy freedoms, but when the owner can’t control their dogs and they get in your way to the point where you are either going to trip over them (running), hit them (biking), or they decide that they want to “go fast” too, then enough is enough.

As an owner of a dog, we (humans) are responsible to also controlling them. Dogs are pack animals and respond to the pack leader. If the owner isn’t able to control their pack, then keep them on a leash or keep them at home. The trails are for everyone, dog, horse, and person alike. But, people don’t typically chase you and attempt to bite you. People on the trails should respect one another as well, but that is a learned practice. An out-of-control dog is not.

Trail Etiquette

I been riding and running the trails near my home for over 15 years, and in all those years there is one thing the fails to grasp the minds of many others that also share the trails...Trail Etiquette: the common courtesy you oblige to those around you that have just as much right to be there are you.

I have a unique view on this matter because I both run and ride on the trails. As a rider, I know what it is like to come upon a running/hiker on the trails. It can be startling when you turn a corner and suddenly encounter the single or multiple people blocking the path. You must slow abruptly without crashing or startling the people (startled people have a tendency to jump...in front of you). No one, runner, hiker, or biker enjoys this type of encounter, but it is unavoidable. Common courtesy in these type of encounters is required by both parties. Since, the biker is usually traveling much faster, they should be the one to offer any apologies if an encounter becomes bad. As well, a group of runners should not run the entire width of a trail to help avoid these situations as well.

When a rider approaches a pedestrian from behind, you MUST call out or ring a bell to inform them. Again, a startled pedestrian usually jumps IN FRONT OF YOU. As a runner, if you hear the rider coming from behind, make eye contact and some sort of hand gesture (no, not that one) to let them know you see them.

When I ride, I always call out and typically thank the pedestrian for giving way. As a runner, I appreciate it when fellow bikers call out and thank me that I gave way for them to pass. For the riders that don't call out and the runners that won't give way, you can only assume ignorance or arrogance, the latter can't always be fixed. Let's face it, showing appreciation for one another might pay back when you need it on the trails. I'm more likely to help a stranded rider/runner and mock the arrogant one as I roll past them.

Replacing a Treadmill Belt

Last year we were looking into getting a treadmill, preferable a good-quality used one. After missing the opportunity to get an older LifeFitness model for free (it was a huge beast of a machine), my father found one from a friend that was going to throw it out. It was pretty cheap model, but we gave it a shot. After trying to run on it for just 1 minute, and nearly tripping when it stuttered, it went to the curb.

A couple weeks later, a neighbor rolled out a Proform 995 SEL treadmill for a local donation pickup. I had told my wife about it earlier in the day and said they probably wouldn’t be able to take it because it was too big. Of course, it was too big for them to take, so it stayed on the curb with a FREE sign. My son went to look at it and the owner saw him and told him that it worked great, but might need a belt soon. So, my son dragged it home and we plugged it in. Yup, it worked great, but after about 1 month of use, we realized that it really did need a belt, and it should have been replaced a long time ago.

I searched in the internet and found The Treadmill Doctor. They have lots of replacement parts for many different brands of treadmill. On their page you can search by manufacture and model number. The replacement belt was about $100 delivered. It tool about 2 hours to install. The total time was actually longer because I have a fix a few things damaged by the bad belt (no cost) and had already disassembled the treadmill beforehand. Before you decide to replace the belt or any other part, be sure it is something you are comfortable doing yourself. Otherwise, you could end up with an even more useless treadmill...or end up damaging something. If in doubt, contact a qualified repair-person.

With the summer quickly approaching, the temperature can easily get into the 90s or higher in my neighborhood. Having a good working treadmill will now give us the choice of either braving the heat or running at home, as well the option to run at night without having to worry about cars or other obstacles that are difficult to see in the dark. But, for those of you that either like to run at night or have no other choice, please read these tips for running at night.

Running the Trails

On Saturday I plan on running a longer than usual run, probably the longest run I've done so far...about 10 miles. Most, if not all of these miles, will be run on fire trails and single-track trails around Lake Chabot (near my home). I know that 10 miles might not seem exceedingly difficult, but if you've never run hills with a 94% grade, then I would suggest you try it.

Running up the steep hills really give your calves a workout, and coming down is fast and gets your foot speed really moving and works the quads. Aside from the great workout that the hills provide, you get the opportunity to observe nature. The occasional gopher or rabbit grab your attention as they scurry to the sides of the trails. There are also local groups of wild turkeys to see...and dodge; they are huge and not the smartest of birds.

I usually run the streets to get to the lake, but I'll probably end up driving there and just hitting the trails directly. That way I can really enjoy all the miles on the dirt and give my joints a break from the pounding of the concrete and asphalt. There are the occasional walker, horse, or mountain biker on the trails, but if sure beats dealing with crosswalks, cars, and the nauseating smell of car exhaust. My advice would be to find a local park, get a trail map (very important!!!), and hit the trails.

I've become a "3-day-weekend" Slacker

Yes, it is true. The Memorial Day Weekend has taken its toll on me. It is not that the weekend was so busy, leaving little time to run, bike, or P90X. Quite the contrary, this weekend was cloudy and dreary which made it way to easy to stay inside with the family, watch some TV, and surf the Net. Besides the unaccommodating weather, everyone was home as well, and when everyone one is home, I tend to not do anything as well. Actually, I think we all sort of feed off of each others inactivity.

On Monday night, my wife and I finally comitted to doing some P90X to get back on track. Those 3 days of slacking really made a difference. Weights felt heavier, reps felt longer, and the floor looked very inviting with every push-up. But, today is a new day and time to get back in the saddle, so to speak. 4th of July weekend is coming soon and we must get busy if we plan on making a splash and the annual pool party. In this case, the smaller the splash the better!

Note to self: 1 day off is OK, 2 days off is manageable, 3 days off...bad idea. Keep running, riding, or whatever floats your boat.

Planning My First Official 10K Run

Last year my wife ran the local Run to the Lake event in our home town. I went to support her and waited...and waited. This year we will run it together. It is a 5k/10k walk/run that supports our local hospital trauma center. I'm not much of a sprinter, so we are going to do the 10k. The 10k is not a very long distance, but running with a large group of people (in the hundreds) can be a lot different than running alone of with another person.

I've run this distance and more many times, so finishing the race is not an issue. The most hardest will be running with all of these people, how it will influence me, and possibly make me push myself even harder than usual. The run is July 12th, so I've been increasing my run distances and pushing myself harder. Last night I ran about 7.5 miles on the trails. There are lots of hills on the trails, but the Run to the Lake path is generally more gradual hills. I'm hoping all the trails running will help.

I've also decided to not include any extra leg exercise (no P90X leg routines) until after the run. I will, however, continue to follow the the P90X schedule (without the cardio, plyo, core, and yoga) and cross-train by mixing in some biking with my running schedule. I plan on posting some pics and the results after the run as well, so stay tuned...

Picking the Right Shoes

When it comes to running shoes, the choices are not as obvious as some might think. Many “street” running shoes work well on the dirt, and a lot of trail shoes can also be just as well suited on the streets. The type of shoes you select depend on several factors:

Pronation
Pronation refers to the foot’s rolling from heal to toe while walking or running. There are three different variations: under, normal, and over pronated.

You can do a quick examination of you old shoes or use the “wet test” to determine your pronation. When looking at shoes, know your pronation before hand. It will help you locate the right shoes designed to fit your feet.

Fit
Just like any other shoe you buy, the fit must be a match for your feet. If you usually were a wide or narrow shoe, you should shop for manufactures that offer these variations. As a side note, certain manufactures shoes have a tendency to run a little wider or narrow than others. My advice would be to not necessarily go my the size rating, but to try the regular fit shoe as well.

Terrain
When selecting a decent shoe, consider where you run. I enjoy running the trails (mostly fire trails), but I can’t always run on the trails, most of the time I run the streets to get to the trails. Because of the mixed style of running I do, and that I don’t run very technical trails very frequently, I use a good pair of running shoes (Asics Gel Kayano) that have been very good for both paved and dirt running. Many “street” running shoes work quite well on the dirt as well. However, if you find yourself slipping or loosing your footing, you might want to consider the more rugged and grabby trail shoe.

Level
Your experience level can be an important deciding factor when choosing your shoes. If you can just getting into running, a lower-end shoe might be more than satisfactory. Decent running shoes can be found for $50 or less. Remember, you get what you pay for. If you buy an inexpensive shoe, don’t expect it to last or perform as well as a more expensive model. These shoes are more expensive because the higher levels of engineering and technology that they employ. Also, keep in mind that high-performance doesn’t mean high-mileage. Just like the more expensive tires for your car, these shoes are typically made with stickier and softer compounds that wear-out faster than their less-expensive siblings.

Weight
Ok, I know you probably don’t want to discuss this topic, but when you are looking at shoes, there are some that are designed for the “lighter” runner and the “heavier” runner. As you might assume, shoes for those that tip the scales a bit more than the emaciated marathon runners, have a bit more cushion and are built sturdier. Remember, runners come in all shapes and sizes; heavier just means that you exert more downward force than another runner. This doesn’t mean that you have to search high and low for a heavy-duty shoe. Simply put, the less rugged shoe will probably work fine, but might wear-out faster. Ultimately, the shoe that works best for you is the one you should use.

Professional Evaluation
If you have the time, getting evaluated by your local running shoe store is always a great idea. Not everyone has a store specialized in running shoes near by. However, there are many other athletic shoe stores that have knowledgeable employees that can also help you. You might have to do some calling around first. Also, don’t forget to bring your old shoes with you. It will help them determine your pronation and gait.

Trial Run
Here is a great tip for those of you looking for a new shoe. Many shoe stores and sporting goods stores of trial runs. What this means is that you can buy the shoe and if it doesn’t work out, you can return them or exchange for a different shoe at no additional charge. I know for a fact that Sport Chalet offers a money-back guarantee on all shoes within 30 days of purchase, user or new. Check out the stores policy before you buy.

Staying Out After Sunset

Running and biking in the early morning and late afternoons are prime times to get out on the trails (or even the roads). But, like most others that live and work in reality, the ideal workout times don’t always fit into our busy schedule. Between work, kids, chores, and anything else on the “honey-do” list, it can often be very difficult to find 1-2 hours in the day to get out and really enjoy your workout.

More often then not, we find ourselves either not going out and using the excuse that it is “going to be dark soon” or actually getting it out and putting down the miles regardless of the amount of light left in the sky. I admit that I’ve fallen into both categories and made excuses. However, the other day the running bug wouldn’t leave me alone and so I laced up my shoes and hit the streets; it was about 7:30 pm. By the time I returned home, it was nearly 9 pm and, needless to say, pretty much dark outsid.

While on my run, I saw several other runners who managed to suck it up and get out as well. Thought, it wasn’t exactly easy to see them. You see, not a single one was wearing anything light-colored or reflective. One runner was wearing a white T-shirt, but even as the sun goes down and the street lights turn on, a white cotton T-shirt doesn’t reflect as much light as you might think. Albeit, light-colored clothing does reflect more than black or other dark shades. I myself was wearing a bright yellow shirt with minor reflective accents. But, if I could barely see the other runner; I started wondering if others could see me well enough when I returned to the streets to make my way home.

We've probably all seen the road bike riders (roadies) sporting their neon green windbreakers and their flashing red taillights and other highly-reflective gear. With this in mind, A quick search on the internet turned up a plethora of running gear to help others see you after the sun goes down. Just search “reflective clothing” and you’ll find many vendors selling all sorts of clothing, vests, lighted belts, and other “can you see me now” items. Many of these items can also be found at your local sporting goods store as well.

I plan on picking up a few reflective items for my wife and me for the next time we go out after the sun sets. Sure, I might look like a traffic cone running down the street, but you will have seen me, and isn't that the point?

-LB

The Benefits of Workout Videos

Working out has a lot of different meanings. To one person it might mean hitting the gym and pumping some iron. Another might also go to the gym and focus on cardio, such as a spinning class, step aerobics, or maybe even a capoeira class. Still another might consider an 8-mile trail run or a 15-mile mountain bike ride as their form of working out. I say, yes…these are all great ways to get exercise, and stay fit and healthy. There is one group of fitness routines that I haven’t mentioned. They have huge followings, are relatively inexpensive, and you might already own it. What is it this, none other that a workout video.

Millions of people have fitness videos in their homes, or know people that have one or more collecting dust on the shelf. Most people buy these as an impulse or out of guilt, possibly even trying to make good on their New Year’s Resolution to diet, be more active, and loose that extra 10-20 pounds. However these gems managed to make it onto your shelf is not the point. The point is that you have a valuable fitness program waiting for you to take advantage of it, whether you want to loose weight or just improve your fitness level.

Now, I know that not all workout videos are made the same. Chances are that if you paid $10 for it, you probably ended up getting what you paid for, which might be the reason it is still on the shelf and not in your DVD or VCR. There are some more expensive and better produced video series that can really get your heart pumping and your muscles screaming “yes, more please!” Two video series that I’ve had the benefit of trying/using are the Billy Blanks Tae Bo and Beach Body P90X series.

My wife and I recently finished the 90-day training schedule for P90X. We both also run, so we supplemented the 90-day training and healthy diet with running several days a week. After about the first 30 days, I began to start feeling stronger and more stable on the runs. My hill climbing ability on my mountain bike rides also became easier and faster (thanks to all the leg, back, and core work from P90X and Tony Horton).

So, for anyone thinking that your one exercise routine is enough, I highly recommend you mix up your routine (cross-training) to get the stronger and healthier body you desire. By focusing all your attention on one mode of exercise, you neglect all the supporting muscles that allow you become faster and stronger. I continue to use the videos, as well as running and biking. I think that I’m healthier, stronger, and happier about my fitness than I’ve ever been.

-LB

Where am I and how far did I go?

If you’re anything like me, you probably run or ride without a pedometer, cyclocomputers, or GPS. But, unlike me there are many of you that can’t live unless you know your current pace, elevation, atmospheric pressure, ambient air temperature, or the cycle of the moon. If this is you, then by all means you should get yourself one of those $300+ devices to help you out.

I admit that I have used GPS, pedometers, and bike computers (a.k.a. cyclocomputers). The GPS are great tools, especially when I want to know I’m only running a 13 minute mile and I should pick it up to make it home in time. As for pedometers, let’s face it., they just are not accurate enough to give you a real-world measurement, especially in hilly area when you stride can go anywhere from 1-3 feet. The cyclocomputers that I’ve used in the past for mountain biking have worked great to let me know my time, distance, speed (current, max, and average). I liked them so much that I decided to put one on my new bike. So, I went out and bought one that did everything I needed, as well as track my cadence. After about an hour of trying to run the wires and attach the little magnet on my crank arms, I realized that not only did all the wires and other stuff clutter the clean look of my mountain bike, it would probably end up falling off somewhere on the trail. I immediately took it off and returned it.

Now when I'm trail running or mountain biking, I just use my watch to tell me how long I’ve been out. However, this doesn’t tell me how far I went. One way that I can track my mileage is by using the park trail maps that show the distance of the trails and then simply adding up all the little bits and pieces. This is a great way to determine the length of a selected route, assuming you start exactly at one of the predetermined measuring points. I also like to use these trail maps to plan my runs and get an idea of the terrain I’m about to encounter. Once I’m familiar with the various trails, I rarely use the maps again.

As we all know, the Internet is a plethora of information. There are numerous websites to gleam information from and lots of free programs that you can install. One of these is Google Earth. If you haven’t used Google Earth, I highly recommend it; its fun and its free. Aside from being able to explore the world, view landmarks, and check out your neighbors backyard, you can also use it to zoom in a check out your favorite stomping ground. One of the features that I recently found was the Ruler feature. It allows you to trace a path and get real-time distance measurement. As you know, most trails on are not on your average paper map and typically are only on special park maps or other trail guides. I use these paper maps to help me find the trails I run/ride on Google Earth. After I locate the trails, I can then click the Ruler button, click the Path tab, and start tracing my route. The great thing about Google Earth is that you can also pan down and view the terrain (you’ll need to check Terrain under the Layers options).

If you are not big into the trail running, you can also open your web browser to www.google.com and then click the Map option. I often use this site for tracking my routes that cover the local street. The trick is to create a destination that is as close as possible to your start point. If you are starting from home, use a destination that is one number different that your home address. Click and drag the path somewhere along your running or biking route and add additional points to help define your actually route. Just remember, the distances in the routing is correct, but the travel time is based on the speed limits on the roads...and most of us can't run 25 mph.

Both Google Earth and the maps on www.google.com are great resources and I highly recommend both to help you find you next trail or get a better understanding of the trails you already use.

-LB

Gloves for the Cold Days

About two years ago I went out and got myself a new mountain bike, an '06 Specialized FSR. This was after riding my old ‘90 Rockhopper for more years than it should have been. Obviously I was going to need some new accessories, like a tool bag, helmet, and gloves. I’ve always been partial to the fingerless gloves, so that’s what I bought. The new gloves (Pearl Izumi) were a big improvement over my 20-year-old Spenco gloves (which I still have). However, they didn’t last nearly as long and I just threw them in the trash…but that’s another story.

Riding the trails in winter brought back the memories of the cool brisk air, damp trails, and frozen fingers. So, I went down to the local Performance Bike shop and bough a pair of glove liners to wear under my riding gloves. Wow, what a difference. My fingers stayed warmer and the liner actually helped pad the gloves more. I swear by glove liners now for the cold days on the bike.

My trailing running life didn’t really take off until about 9 months ago. I would run sporadically during the month, but until recently I wouldn’t really call myself a runner. Running in the Summer months and Fall in this part of the country (SF Bay Area) can be very nice, even hot at times. However, even though it doesn’t get the frigid weather here like other parts of the country, the days can easily linger in the 40s and any exposed skin feels the sting of cold.

A couple of months ago I couldn’t handle the cold fingers anymore and decided that gloves where in order. The only cold-weather gloves I had were knit or snow gloves…neither of which work well for hands that get sweaty. I remembered my glove liners and gave them a try. They worked great, not too hot and actually helped wick away the moisture because they are made from 100% polypropylene fabric that moves sweat away from your hands to help keep your fingers warm and dry.

Now, I know that there are trail running gloves made specifically for running, but these glove can cost anywhere from $20 to $40. Glove liners can be bought for less than $10 and are cheap enough to get a couple pair if they get dirty. If you run in temperatures where the wind chill factor can get into the 40s or colder, then I would recommend the more expensive running gloves. However, if you just need to cut the bite of a cool day, glove liners are a good and inexpensive option.

Ten Hills Home-and-Back Loop

This is my third day running this week. I don't usually get to run early in the day (except on the weekends) but I'm on "furlough" this week so I get to enjoy the nice weather (60 degrees F) and the less harsh sunlight. Today I ran my typical loop from home and back again. This loop is just over 5 miles and is about 50% streets and 50% trails. I don't usually like to run the streets, but the fairly easy 1.5 miles to the trail head is a good warm-up. Because I am home during the day, I get to run with my best friend and someone that has be very encouraging when it comes to running...my wife Melina.

Our run today was a little on the slow side. I haven't done the 5+ mile run for a few weeks now. Making the time in the schedule of our family does not always seem to take the highest priority, and ultimately I end up being done with all my tasks at about the same time that the sun is also finishing its day. However, today's 13-minute-mile pace was not bad, all things considered. It took a little over 1 hour to make the loop. I think we added a few extra minutes taking some pictures and videos (it is not easy to run and take pictures/videos at the same time...nor is it very safe).

Fitness is the #1 reason for the running. All the perks that come along with it are bonuses!

Keep running...
~LB

Maiden Voyage

This is the first of many blogs for this new site. I invite you to come back from time to time and see what I've been up to. I am currently struggling with the daily choice...ride or run. I enjoy both and they actually complement one another. Since I've started running, my hill climbing times have decreased. I also have a lot more endurance than before and recovery time is a lot faster that riding alone.

There will be more to come, stay tuned.
-LB