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.