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Running Favorites II

Monday: Rest

Tuesday: 9m interval 7:46/pace

Okay, it’s time to tell you about the running related things I have been using for years now, because i love them and i like talking about the things I love.

Shoes. #1 most important thing for a runner. And I love Saucony. They’ve been coming out on top, over and over for me. Especially the Kinvaras. I’ve been racing in the Kinvara’s for a while now and love a light shoe that is still supportive underneath the midfoot. Brooks is a close 2nd. I love the Pure Project line even though I gave Brooks a rest over the last year, I will be wearing them again in the near future.

Kinvara 5s.

Kinvara 5s.

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Saucony Triumphs

I recently tried the New Balance Zante’s –with only a 128 miles on them, they already felt like they lost their spring & are now just a gym shoe. Definitely disappointing. The other brand I recently tried were Asics. Again, a disappointment. I have 100 miles on them, and the shoe itself is falling apart (several small holes), the insole is bunched up and the shoe feels flat as well. These two shoes will be saved for short, easy running days or walks with the pup.

Clothes: Shorts/pants/socks, hands down Under Armour. I wear their shorts during races whenever it’s warm enough. Shirts: this one is tough for me, i don’t have a go-to. I’m thinking I might try Oiselle? Most of my running shirts are off-brand from TJ Maxx & stuff. Sports Bras: The Brooks Versatile bra is my favorite, and I only have one left, so I scoured the internet and grabbed a few more, but I’m not sure what I’ll do when I need to find a replacement. Socks- Pro Compression baby. I wear these things all the time. They feel so different from other compression socks. No other way to describe it, they just feel better and help me recover faster.

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Brooks Versatile Bra I & II

I wore a tank over this and the compression socks--although i love them, not very good for weather close to 80 degrees :(

My race go-tos–Sauconys, my UA shorts, Versatile Bra, PRO Compression Socks, Garmin & Ipod Nano

Fuel: I used to be a GU Girl–but it’s too thick to try and get down while i’m racing hard. I found Honey Stingers, Hammer Gels & Powerade Gels work best for me. They taste better and are a thinner gel (does that make sense?).

And I think everyone knows by now I have an obsession with Nuun electrolyte tablets. They come in so many different flavors and have a light, crisp flavor without all the added sugars. Although I will drink Powerade or Gatorade the 2 days before a race just to consume extra calories!

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Nuun shipment day! LE was super happy too.

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Gadgets/Gear/Extras: I’ve had my Garmin Forerunner 10 for three years now and it’s still kicking and the best Christmas present I’ve gotten in a long time. It’s a cheaper running watch compared to the others in Garmin’s line but it gives you the information you need total time/pace/distance and you can get them on Amazon right now for $80-90. I use an Ipod Nano from several years back and i’ve been tucking it in a Flipbelt! This has been my favorite thing since I picked one up at the Chicago Marathon last year. It does exactly what it says–you can fit a lot in the belt, flip it over and it stays against your body. No bouncing or losing your items.

Week of Oct 19th-25th

Monday: 6.9m easy 8:32/pace

Tuesday: 9m interval (8 x 1000s- 3 @ 6:48/pace, 3 @ 6:44/pace, 2 @ 6:40/pace – 2min recovery jog in between)

Wednesday: 25 min shoulders/back

Thursday: 10.8 interval 8:14/pace ( 3 x 2.5m – 7:25/average pace)

Friday: Rest

Saturday: Rest

Sunday: 10.2m easy 8:52/pace

Total Miles: 36.9

What are some of your running favorites?


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Weekend Recap: Shows, Stars, Shoes & Brews!

This weekend went by much too fast, even though we did a lot of lazing around. Friday we went to Constitution Hall to see one of our favorite bands of all time who never ever ever tour. Neutral Milk Hotel. If you’re ever wondering what’s tattooed on my back, it’s lyrics from this band. And if you’re wondering what the heck Neutral Milk Hotel is, check them out. It’s worth it.

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Constitution Hall was pretty cool to be in. I really dug the star spangled seats and the carpet on the main floor was blue with stars as well. Also, i can tell i’m getting older when I get excited to see a concert in an actual seat…

chair

Saturday morning I headed out for my 12 mile run which finally got to be outside!! It was wet and there still were parts of the trail that were ice and snow, but mostly slush so I could deal with it. I got to test out these new RBX tights I got from Marshall’s for $15 a few weeks back. I loved the higher (colorful!) waistband, the tights felt compression like, tight but not uncomfortable and I didn’t chafe. Also these make my butt look cute. No i’m not providing a picture, but i swear if you tell a girl their ass looks good in something 99.99% of the time they’ll buy it. 🙂

new capris!

new capris!

The 12 miles actually flew by quicker than past long runs. My pace averaged a 8:14, nothing felt too difficult and I ended up getting home a little earlier than anticipated. I realized when I got home Cameron had gone running ❤ but I didn’t take a key and was locked out. I used the extra time to stretch out really well and put my feet up and laid outside our doorway until he got home. He looked at my like I was a freak with my feet up on our door laying in the dirty hall, but hey runner’s do weird things.

I think the whole feet up thing really helped recover my legs, that and I wore compression socks the rest of the night. That was the first time I put my feet up immediately after a run and might become part of my routine. I wasn’t even a tiny bit sore the next day.

I felt bad for making Cameron’s Saturday start so late after my long run so i suggested late lunch and recovery beer! We checked out a local brewery and it was really great. The food was good, beer was good. Pretty much all i need to be happy.

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After lunch I HAD to check out Potomac River Running Store across the street. They had a big sale on last season’s shoes and I couldn’t resist…

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I almost made my goal of no new shoes until March.. so close!! I got a pair of the Brook’s Pure Grit’s cause they are the most comfortable shoes i’ve worn, i’m hoping these might be the ones I wear for the next 1/2. The New Balance Minimus are for work. I need the lightweight shoes for weightlifting and standing on my feet all day. (These are zero drop and I’ve never owned a pair of zero’s so i’m excited to try them out.) aaaaand I LOVE the Colors!!

 

Workouts from the week!

Monday: 15 min abs

Tuesday: 6.6m treadmill intervals (pace ranged from 7:30-6:00), 15 min abs

Wednesday: 4.25m treadmill easy 8:41/pace, 30 min TRX upper body, 30 min yoga

Thursday: 7.2m hill workout, 15 min abs

Friday: Rest

Saturday: 12 easy & long 8:14/pace

Sunday: Rest

Total Miles: 30.1

How often do you buy shoes? I feel like i have a problem haha.

Have you ever put your feet up after a run? Notice a difference or not?

 


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I would walk 500 miles, but I would need new shoes before I walk 500 more.

Thursday: Rest

My running shoes are like children to me. I love them and care about their well being until they’re old enough to go out on their own (and be donated haha). I make sure to pay attention to the mileage i put on each pair and I only wear them when I run. A basic rule with running shoes is to change them between 300-500 miles. If you wear minimal shoes, or lightweight shoes you should change them out between 200-300 miles. Yeah I know, this is a very general piece of advice so hopefully the next part will help.

Changing your shoes depends on a few factors.

– The surface you run on. Roads will break down shoes faster than trails.

– Your weight. Example A 200 lb person will break down their shoes quicker than a 100 lb person.

– The type of shoe you wear. Minimal or lightweight shoes will wear out before basic heavier running shoes.

– The wear on the shoe. If you take a look at the heel, the outsole & tread on the bottom, you can determine if your shoe is worn. Look at your shoes like you would the tread on your tires. The picture below is an old pair of Nike’s I only use for hiking in. Check out the wear along the right side of the sole!

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– How your body feels. Sometimes the tips above won’t help you decide if you should change your shoe. Little pains here and there without being injured could mean you need a new pair. When you’re out running and constantly feel off, or feel your knees aching, or parts of your foot hurting for no reason it might be time to change your shoes.

I have had many clients in the past come to me and tell me about their knee pain or foot pain and the first question I always ask is “how old are your running shoes?” If your running a decent amount & using the same shoes for the gym & everyday activities you may have to replace your shoes more often, and might want to consider buying running shoes you only run in to make them last longer.

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Current Rotation from L to R: Brooks Pure Grit, Pure Flow, Nike Lunarfly 4, Saucony Kinvara 4, Shadow Genesis

I keep track of my training runs on my Runners World Training Log. I love their training log because I get to keep track of my shoe’s mileage on the same screen as I log my run. It’s pretty fun too because it breaks down the cost of your shoe to the mileage you’ve ran and gives you the price per mile. It definitely makes me want to get my money’s worth out of the shoe.

My shoes!

Determining the lifespan of your shoes is definitely up to the individual, but the best bet it to keep track of your mileage (even if just using a notepad and pen) and pay attention to your body’s signals and the wear on the shoes.

Happy Friday and put some miles on your shoes this weekend!

PS, I cut a side bang.

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I’ll commit to a shorter one, once my hair gets longer


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My race season is over, so what’s next?

It’s that time of year where my races are finished, my PR’s have been bested and the weather is getting darker and cooler, like my wardrobe. It’s the time of year where I have to stay motivated to run even without a race on the schedule for another 4+ months.

Luckily, I live in a fairly temperate climate here in DC and can generally run outside all year long. In the past i’ve cut my running down in the winter simply from lack of motivation. But I have a new fire under me for next year and want to maintain my endurance throughout the dark months. And Cameron’s been coming out with me here and there. 🙂

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He just got those pants for $17 from Marshalls and said they were super comfortable for his run. Shirt is C9 from Target that were on sale for $8.

We went to Marshalls and I picked up some new winter gear so I have no excuses on cold mornings. I bought 2 pairs of running pants for $40, a pair of Brooks Pure Grit for $32 (super deal!) and a pair of Brooks gloves for $8. I did good!

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pants were $17 (retail price was $88)

Brooks Pure Grit & Brooks gloves.

Brooks Pure Grit & Brooks gloves.

I definitely am not trying to burn myself out before spring racing season, so my plan is to simply build mileage–nice, slow and easy all winter. I want to discover new music and create playlists to keep my running fresh and new. Hopefully this will keep me from injury and keep me happy through months of colder weather.

Running happy to me is taking my eyes off my watch and off the pavement in front of me. Otherwise I’ll miss out on stuff like this…

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My Weekly Workouts

Monday: 5.5m easy 9:00/pace

Tuesday: 20 min chest/biceps, 15 min abs/stretching

Wednesday: 8.5m 8:21/pace 

Thursday: 4.5m 8:51/pace, 20 min triceps & lower back, 15 min abs

Friday: Rest

Saturday: 2.7m easy 10:00/pace 

Sunday:  Rest

Total Miles: 21.2

So how do you stay motivated when the weather sucks?

What kind of running goals do you set in the winter months?


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Evolution of Running Shoes, Specifically Mine.

Without a doubt running shoes are the most important piece of equipment we need. When I started running I had no idea what I was doing. I put on whatever pair of Nike’s I owned and hopped out the door. Granted I was running for 1/2 a mile at the time, but even when I decided to run distance, i had no clue about running specialty stores, shoe fittings, the type of arch I had, if i pronated, or what the heck pronation even was. I couldn’t tell the difference between an everyday sneaker or ones meant for high mileage. Thank God for the resources we have now.

I’ll say this first, go to a running store and have your foot and gait analyzed. They do this at Dick’s Sporting Goods or local running stores near you. If you’re lazy you can do the wet paper bag test to see what kind of arch you have. Then you can have a friend use their phone to film you running on a treadmill to see if you have any type of overpronation or underpronation.

I started running in a pair of Adidas trail shoes, couldn’t tell you the name of them if they walked over my face. And why i thought i needed ‘trail running shoes’ in the Chi-Town suburbs is kinda beyond me right at the moment. Then I graduated to Nike Lunarswift which I thought were nice, but a didn’t like the way it grabbed my ankle like a kid that won’t let go… Again, this is a more supportive shoe that I apparently didn’t need.

Then one day, in a Sports Authority, I tried on Nike Lunarfly 2+. They felt like a second skin, and I ended up running for years in this model. These were a lightweight, neutral, cushioned shoe.

Nike Lunarfly 2+ my first love

Nike Lunarfly 2+ my first love

Cincinatti Flying Pig 1/2 in Nike Lunarfly 2+

Cincinatti Flying Pig 1/2 in Nike Lunarfly 2+

Chicago Marathon and a pair of Lunarfly 2s

Then the Nike Lunarfly 3+ came out. They were okay, felt heavier than the 2’s and i still use them to hike in because i just have a hard time parting with running shoes… what? we spent soooo much time together, the memories! This past January the Lunarfly 4+ came out, and my opinion of the shoe has gone to hell. They’re awful, the ankle is really high and cuts into the front & backside of the ankle, the cushioning just isn’t there and the fit is completely different than the earlier models. I bought a pair of Mizuno Wave Rider 15’s to see what the fuss on Skinny Runner was about, but they are not for me and I ended up returning them. The felt heavy and restricted my foot’s motion.

Rock N' Roll Usa 1/2 and Lunarfly 4s

Rock N’ Roll Usa 1/2 and Lunarfly 4s

Now that I’ve complained about what hasn’t been working, here’s what I’ve been digging lately. Brooks Pureflow. These are the first shoes i’ve loved since my Lunarfly days, however I already tried on the Pureflow 2s and wasn’t excited about them. Bummer, but it did open me up to the idea that Nike isn’t the only brand that creates good running shoes. I picked up a pair of Saucony Shadow Genesis on a clearance whim and so happy I did. The Shadow Genesis are a little firmer than what I’m used to, but they are so comfortable and they feel like they are shaped for my feet,  like they should be called Saucori’s.  I’m already looking at the Kinvara 4s (Saucony’s lightweight cushioned shoe) as my next purchase.

Saucony Shadow Genesis

Saucony Shadow Genesis

Top to bottom: Nike Lunarfly 3’s, Lunarfly 2s (my last pair!), Nike Flex Experience, Brooks Pureflow

So that’s my shoe collection from start to finish.

What do you run in?

Do you have different types of shoes for different workouts or racing?

Also–HAVE A HAPPY LABOR DAY! And HAPPY BIRTHDAY TO MY SISTER  ABBIE (pictured in her Nike Free’s)

Happy 24th!

Happy 24th!