In an attempt to force some structure on my blogging habits, I've decided to start posting a weekly roundup of any interesting/life changing running articles, news, workouts, or events. Get ready to be bombarded with KNOWLEDGE, whether you like it or not.
For those wary of the barefoot running trend, a new study from the University of Wisconsin found that simply shortening your stride can increase running efficiency and prevent injuries - similar perks to running sans shoes but minus shelling out $80 for a pair of Vibrams. Also, I would just like to note that I totally beat UW to the punch back in March. BOO YA!
However, the 12+ hours spent in my cubicle may thwart any gains made by even the best running form. According to Pete Pfitzinger, co-author of Advanced Marathoning, sitting at a desk from 9-5 causes "the hamstrings [to] become short and weak and the core muscles do not have to work as you lean back in your chair." Oh, and sitting in a cube also increases vulnerability to ITB syndrome. Fantastic. Maybe Citi will dish out for one of these?
But when in doubt, you can always let external stimuli propel you into better running. NYT's Well blog reports on the interplay between music and exercise. Unsurprisingly listening to up-tempo music often motivates and tricks the body into working harder, performing faster. What better excuse do you need to download La Roux's new album, blast Cascada with pride, or go with some old school Matchbox 20 (oddly enough they're on ALL my running playlists)? Although, there is definitely some merit to unplugging the iPod now and then on your run. Running with just the thoughts in your head can be wonderfully refreshing even if you're not maxing out your speed.
Speaking of speedy runners, three of the world's top marathoners, Samuel Wanjiru, Tsegaye Kebede and Robert Cheruiyot, just announced that they'll be joining the already stacked elite field at Chicago's Bank of America Marathon. With several marathon championships and sub-2:06 records under their belts, these three runners are guaranteed to give spectators a great show at the Chicago marathon, which is renowned for being one of the fastest courses in the world. Greg, you'll be right up there with them right?
Hope you enjoyed your lunchtime information spam; obviously I had a productive morning at the office. Definitely let me know if there are any topics that YOU'D like to read about - clearly this is an evolving project!
Showing posts with label Article. Show all posts
Showing posts with label Article. Show all posts
Wednesday, August 25, 2010
Wednesday, August 4, 2010
Superior Sex
Lured you in with the title didn't I? Bahahaha, get your head out of the gutter. I'm referring to why women are often the superior sex when it comes to ultramarathons. Continuing today's trend of articles/blogs for thought, here's an interesting piece on how extreme endurance running often favors female runners. Physically women aren't equipped to compete with men in shorter, faster distances; hence why elite men and women runners race in different fields. However, ultramarathons require more than just a strong heart and set of lungs. Physical size, joint health, and mental concentration are equally important, and it's these qualities that allow women, such as Diana Finkel and Pam Reed, to tromp their male competitors.The author also touches on the psychological differences between men and women that can give female runners an edge:
"...I firmly believe that good women endurance athletes are also psychologically better than. Men tend to think 'harder, faster, stronger;' women tend to think with more determination and tenacity. Especially the kind of woman who tackles ultra endurance events."Not naming names, but sound familiar, anyone?
Another Couch Potato to Comrades?
South African radio DJ Brad Brown attempted to do exactly what we're trying for - he went from being a non-runner to taking part in Comrades 2010. Unfortunately, he didn't make the cut-off time at the 60km mark, so got pulled off with 29km left to go. His story is eye-opening for us trying to do the same thing in 2011 - we can use it as a tale of caution or as inspiration. Nonetheless, this definitely rings true:
From Couch Potato to Comrades"I will be the first person to admit it (now) that it was ambitious of me to attempt what I did and the odds were stacked against me from the start…To be dead honest I am gutted at not finishing the 2010 Comrades Marathon but in the same breath I am brimming with pride at what I have achieved in the last year."
Thursday, July 22, 2010
Corpse colored hot pockets aka Kim's foray into barefoot running!
Continuing with the past week's theme of running accouterments, today Kim dissects her first crack at barefoot running. Beat me to it! Oh and sadly I wasn't creative enough to come up with the phrase "corpse-colored hot pockets" to describe the Vibram FiveFinger gloves; credit goes to the crazy reviewers at Runner's World for the most apt description ever.
Hi everyone! Back for guest post numero dos, on something that seems to be stirring up a lot of attention lately: barefoot running. In the past two to three weeks, I've seen two huge articles about the idea that maybe we weren't built to use extremely padded running shoes, another on what walking in heels does to one's foot over time, gone on a soul/sole-searching quest to get Monica new running shoes, and managed to get into a position where I attempted a barefoot run myself.
First, we set the stage with Monica's quest for new shoes, which ended successfully (see her post below), and demonstrated how big of a difference the right pair can make when running insanely long distances (or short ones!). If you've ever ended up with ankle or knee pain from running, chances are you may part of the majority of the population whose feet either overpronate (ankle turns too far inward) or supinate (ankle turns too far outward). The trick to being able to run comfortably is usually thought to be the correct pair of shoes, which can help you correct your stride to be more neutral and place less stress on your joints...
Or maybe not! There have been small pockets of barefoot running devotees forever, and Abebe Bikila even won the 1960 Olympic marathon in Rome running barefoot, but I'd say that the new interest peaked with the release of Born to Run, about the Tarahumara of Mexico who basically run ultras for fun, in little to no shoes. So, when Monica's mom forwarded this article, and I ran into this one a day later, it didn't seem all that odd.
The theory goes that while wearing shoes, you put too much pressure on your heels striking the pavement. If you run barefoot, you shift the impact more towards the balls of your feet, roll them, and generally move in a more evolutionary natural way. Is it true? Arguable. But, each time I bus on up to NYC for another NYRR race, the number of people running in Vibram FiveFingers or Nike Frees seems to increase. And our lovely tester-of-all-things-running Monica has started saying it'd be something she wants to try.
So, when I accidentally left my running shoes down the shore (whoops) and set out to run 6 miles in old shoes from crew (let's recall that crew is more of a horizontally oriented sport), it wasn't long before I was ready to stop running because I'm now incapable of running without my lovely Asics. There is nothing that will make you want to stop running more than imminent blisters. Around the same time, I was moving inside for my last two miles (still training my asthmatic lungs to deal with humidity). The idea that immediately pops into my head is to finish up the last two miles barefoot. Good plan?
Eh, mediocre plan. One caveat most people will note about barefoot running is that it takes some getting used to. I learned a lot about my stride in those two miles, including that I drag my feet horrifically. Poor form aside, you can definitely tell the difference between what feels natural in shoes and what feels most comfortable without them--I found myself on the front outsides of my feet looking more like a dancer doing a terrible job at leaping than a runner. Overall, I'd probably try a pair of "barefoot" shoes on short distances, and stick to my nice support shoes for longer ones. The muscles used in running without shoes change pretty dramatically, and I woke up sore on Wednesday to atone for throwing my body into something it wasn't used to.
The real solution? Just run on the beach!
Hi everyone! Back for guest post numero dos, on something that seems to be stirring up a lot of attention lately: barefoot running. In the past two to three weeks, I've seen two huge articles about the idea that maybe we weren't built to use extremely padded running shoes, another on what walking in heels does to one's foot over time, gone on a soul/sole-searching quest to get Monica new running shoes, and managed to get into a position where I attempted a barefoot run myself.
First, we set the stage with Monica's quest for new shoes, which ended successfully (see her post below), and demonstrated how big of a difference the right pair can make when running insanely long distances (or short ones!). If you've ever ended up with ankle or knee pain from running, chances are you may part of the majority of the population whose feet either overpronate (ankle turns too far inward) or supinate (ankle turns too far outward). The trick to being able to run comfortably is usually thought to be the correct pair of shoes, which can help you correct your stride to be more neutral and place less stress on your joints...
Or maybe not! There have been small pockets of barefoot running devotees forever, and Abebe Bikila even won the 1960 Olympic marathon in Rome running barefoot, but I'd say that the new interest peaked with the release of Born to Run, about the Tarahumara of Mexico who basically run ultras for fun, in little to no shoes. So, when Monica's mom forwarded this article, and I ran into this one a day later, it didn't seem all that odd.
The theory goes that while wearing shoes, you put too much pressure on your heels striking the pavement. If you run barefoot, you shift the impact more towards the balls of your feet, roll them, and generally move in a more evolutionary natural way. Is it true? Arguable. But, each time I bus on up to NYC for another NYRR race, the number of people running in Vibram FiveFingers or Nike Frees seems to increase. And our lovely tester-of-all-things-running Monica has started saying it'd be something she wants to try.So, when I accidentally left my running shoes down the shore (whoops) and set out to run 6 miles in old shoes from crew (let's recall that crew is more of a horizontally oriented sport), it wasn't long before I was ready to stop running because I'm now incapable of running without my lovely Asics. There is nothing that will make you want to stop running more than imminent blisters. Around the same time, I was moving inside for my last two miles (still training my asthmatic lungs to deal with humidity). The idea that immediately pops into my head is to finish up the last two miles barefoot. Good plan?
Eh, mediocre plan. One caveat most people will note about barefoot running is that it takes some getting used to. I learned a lot about my stride in those two miles, including that I drag my feet horrifically. Poor form aside, you can definitely tell the difference between what feels natural in shoes and what feels most comfortable without them--I found myself on the front outsides of my feet looking more like a dancer doing a terrible job at leaping than a runner. Overall, I'd probably try a pair of "barefoot" shoes on short distances, and stick to my nice support shoes for longer ones. The muscles used in running without shoes change pretty dramatically, and I woke up sore on Wednesday to atone for throwing my body into something it wasn't used to.
The real solution? Just run on the beach!
Saturday, July 17, 2010
Fake it till you make it
Yesterday the New York Times published an article on the latest discovery in the science of running. According to sports scientists, long distance runners can improve their performance by rinsing their mouths with a carbohydrate solution. That's it. No messy energy gels, no mid-run snacks, just a highly concentrated starchy solution that you don't even have to swallow. Simply swishing your mouth out with a carb solution apparently activates sensors that trick your brain into thinking carbs are on the way. In turn, your brain prompts muscles and nerves to work harder with the promise of fuel. All lies but it works.
For shorter runs, this finding could be great news for runners, particularly those who's stomachs are easily upset by food or are prone to cramping. Consuming sports drinks or solid carbs doesn't technically affect performance during shorter work-outs as the body can't metabolize the carbohydrates for food in under an hour. But interestingly, the study shows that even if your muscles don't have time to use the carbs for fuel, carbohydrates still activate brain areas associated with muscle activity and rewards, which caused participating runners using the solution to go farther during a 60 minute test run. Endurance runners take note - marathoners will still need to work in carbohydrates/calories, however, as during extremely long exercise sessions muscles need new sources of glycogen to replenish burnt-out reserves. Definitely considering giving the carbosolution a shot on my next tempo run!
Speaking of psychological trickery, Kim and I will be employing a somewhat unrelated technique to make us feel like we're hardcore at August's Bronx Half Marathon - skanty running. No, we're not ACTUALLY running naked, although there are nude races (there is absolutely no way that is comfortable for either gender). More accurately Kim and I will bust out our fiercest skimpy running outfits for an extra shot of confidence (or shame) at our next half marathon. After seeing a shiny gold Lady Gaga-esque corset running top at Paragon's two weekends ago, Kim and I were sold on the idea. Awesomely, that photo is in the top ten results when you search for "shiny gold sports bra." Done and done. While we may not be speed demoning through the course in the late summer heat, we'll definitely look the part for a PR in spandex hot shorts and running bras. Yes, we're going to be those runners. Judge away.
For shorter runs, this finding could be great news for runners, particularly those who's stomachs are easily upset by food or are prone to cramping. Consuming sports drinks or solid carbs doesn't technically affect performance during shorter work-outs as the body can't metabolize the carbohydrates for food in under an hour. But interestingly, the study shows that even if your muscles don't have time to use the carbs for fuel, carbohydrates still activate brain areas associated with muscle activity and rewards, which caused participating runners using the solution to go farther during a 60 minute test run. Endurance runners take note - marathoners will still need to work in carbohydrates/calories, however, as during extremely long exercise sessions muscles need new sources of glycogen to replenish burnt-out reserves. Definitely considering giving the carbosolution a shot on my next tempo run!
Speaking of psychological trickery, Kim and I will be employing a somewhat unrelated technique to make us feel like we're hardcore at August's Bronx Half Marathon - skanty running. No, we're not ACTUALLY running naked, although there are nude races (there is absolutely no way that is comfortable for either gender). More accurately Kim and I will bust out our fiercest skimpy running outfits for an extra shot of confidence (or shame) at our next half marathon. After seeing a shiny gold Lady Gaga-esque corset running top at Paragon's two weekends ago, Kim and I were sold on the idea. Awesomely, that photo is in the top ten results when you search for "shiny gold sports bra." Done and done. While we may not be speed demoning through the course in the late summer heat, we'll definitely look the part for a PR in spandex hot shorts and running bras. Yes, we're going to be those runners. Judge away.
Wednesday, June 30, 2010
Too hot to handle
After over a week of 90degree sweltering days, it's official - summer has hit New York City. For most New Yorkers, that means cranking up the A/C, escaping to the Hamptons, or searching for entry into the city's elusive private pools. For runners, though, it's the time of year that most of us dread - a potent combination of long training runs for the fall marathon circuit and suboptimal weather (to put it mildly).
Luckily the folks at Runner's World complied some tips on surviving long, hot runs. Adjusting your schedule to take advantage of cooler mornings, bringing some speedwork onto the
treadmill, and finding creative ways to avoid dehydration are all solid ideas to train safely in the summer heat. A big challenge for a lot of runners is staying hydrated, which is critical to running in high temps. If your running route isn't littered with water fountains, then you might want to considering investing in a hydration belt. While it's not the sexiest fashion accessory out there, the belt holds up to four small water bottles and also has a small pouch to store your keys, Metrocard, and snacks for those extra long runs. Definitely very practical. Kim and I even bought matching red belts at the Broad Street 10 Mile Expo a few months ago! Sadly they were out of hot pink...
Personally, I'm a total wimp when it comes to hot, humid weather so I've been sticking to the treadmill for the past couple weeks. Unfortunately, that's not going to cut for my long weekend runs once marathon training starts in two weeks. Early morning (ugh) runs are going to become a staple of my running lifestyle. This morning, I decided to bite the bullet and start getting in the habit of waking up early for runs. Got up at 5:30am and sleepwalked my way over to the FDR for a 6 mile run. Eventually woke up a few miles in and enjoyed the miraculously beautiful weather and fresh breeze coming across the river. Best way to start the day!
Speaking of staying cool, Kim and I will be braving the heat to run the NYRR Splash n'Dash 10K next weekend. 10K may not sound very far, but by 9am I'm sure the humidity and heat will make the distance a bit brutal. Thankfully the race finishes at Lasker Pool in Central Park and the fabulous NYRR race coordinators have reserved it for race participants to take a refreshing post-race dip.
Luckily the folks at Runner's World complied some tips on surviving long, hot runs. Adjusting your schedule to take advantage of cooler mornings, bringing some speedwork onto the
treadmill, and finding creative ways to avoid dehydration are all solid ideas to train safely in the summer heat. A big challenge for a lot of runners is staying hydrated, which is critical to running in high temps. If your running route isn't littered with water fountains, then you might want to considering investing in a hydration belt. While it's not the sexiest fashion accessory out there, the belt holds up to four small water bottles and also has a small pouch to store your keys, Metrocard, and snacks for those extra long runs. Definitely very practical. Kim and I even bought matching red belts at the Broad Street 10 Mile Expo a few months ago! Sadly they were out of hot pink...Personally, I'm a total wimp when it comes to hot, humid weather so I've been sticking to the treadmill for the past couple weeks. Unfortunately, that's not going to cut for my long weekend runs once marathon training starts in two weeks. Early morning (ugh) runs are going to become a staple of my running lifestyle. This morning, I decided to bite the bullet and start getting in the habit of waking up early for runs. Got up at 5:30am and sleepwalked my way over to the FDR for a 6 mile run. Eventually woke up a few miles in and enjoyed the miraculously beautiful weather and fresh breeze coming across the river. Best way to start the day!
Speaking of staying cool, Kim and I will be braving the heat to run the NYRR Splash n'Dash 10K next weekend. 10K may not sound very far, but by 9am I'm sure the humidity and heat will make the distance a bit brutal. Thankfully the race finishes at Lasker Pool in Central Park and the fabulous NYRR race coordinators have reserved it for race participants to take a refreshing post-race dip.
Tuesday, June 1, 2010
All my runner ladies
Courtesy of Kim, a great article on "8 Wonder Foods for Female Runners." These days it's impossible to pick up an issue of Runners World or troll a running blog without reading an article on the best foods, ingredients, or crazy Native American protein powders to supplement your running and maximize performance. However, many of them force readers to search out ingredients that you could only maybe find in your local veganlocavorefairtradesustainablyorganic market. Eh, that sounds like far too much effort. This article offers accessible advice for health conscious runners, and some tasty recipes to help you tap the various benefits of several foods. Although the author gears the article towards female runners' needs, the nutrition tips are applicable for most athletes. Pretty sure pomegranates' antioxidant power doesn't gender discriminate.Personally, I'm usually slightly skeptical of the ever changing "food of the day", preferring to focus on eating well balanced meals full of fruits, vegetables, whole grains, and MEAT. Hey, I'm a growing girl - I need my protein. Speaking of healthy running snacks, spent Memorial Day having a much needed bakeathon and whipped up a massive batch of my favorite whole wheat muffins. NYTimes' Mark Bittman posted this recipe a few months ago, and it's absolutely one of the most flexible quick-breads I've tried. The recipe can hold up to 3/4 cup of whatever add-ins you like, giving you so many yummy variations! For the past month, I've been itching to get my hands on all the fresh berries abounding in my farmer's market. So Monday I picked up some fresh blueberries, threw in a handful of oatmeal and poof! oatmeal, blueberry whole wheat muffins. Definitely my new favorite combination!
What recipes are you dying to try this summer?
Wednesday, April 14, 2010
Live and learn
After a week off the blogging train in order to pay a little attention to life/work/drinking (my liver was feeling a little too healthy), I'm back with running updates that are: a.) fun, b.) interesting, c.) intellectually stimulating, d.) psychotic or e.) all of the above. I'll leave it to y'all to decide.
- After over a month of responsible running, knee straps, ice packs, and an obscene amount of ibuprofen, my knees no longer drive me to long for amputation on every run. Victory! Knock on wood they stay this way. I'm restraining the urge to ramp back up to running 6 days, however. Until I'm forced to log killer mileage during Comrades training, I will be sticking to running a mere four times a week with crosstraining/yoga on the other 3 days.
- As you can see (or probably not given the suboptimal quality of a BlackBerry camera), I busted out the old graph paper and charted my training plan for the next 9 weeks. Don't get me wrong, I love the
Runner's World Smart Coach training plans, but since my schedule is so wonky and I have some traveling coming up in the next couple of months (Italy!!), it's often difficult to put together a plan that I can consistently execute. My new schedule sticks to the aforementioned 4 runs a week, focusing on quality miles over quantity. Each week includes a tempo run, speedwork, long run, and one recovery run. Mileage increases every week by 10% then drops back in the third week to allow for additional recovery or to accommodate a race. The goal for the next 3 months is to maintain a base mileage of around 30 miles/week, AVOID injury, and incorporate some good fast running to keep my times down and sanity in check. - Marathon training starts in earnest on July 12th!
- "Running in Marathons: Facebook Made me Do It" - what is Facebook, the new excuse for every good/poor life decision? Possibly. Stumbled upon this article last week during my daily morning blog/newspaper run through. Although a bit simplistic in its analysis, the article raised some interesting points on the intersection of the Internet, social networking, and running. Little old blogging me is clearly in no position to judge. At least I haven't created a Facebook fanpage for this blog. Yet...
- Oh. Umm. Lastly. About that race and long run this past weekend. First and foremost, I'd like to place full responsibility on Shaun Gregory Smithies for the massive consumption
of hefeweizen that occurred on Saturday, April 10th. There generally is no way that 7 hours of daydrinking will bode well for athletic performance. Case in point, Sunday's Run as One 4 miler in Central Park. Despite massive hydration the morning of, I was clearly still in a tipsy/hungover state upon pitching up at the ungodly hour of 8am. Minor details. The course started off on the east side of 72nd Street and proceeded immediately up Cougar Hill in the first mile. After assessing my subprime running condition, I made the intelligent call to run conservatively the first two miles at a 9:30 pace then speed up a bit on the downhills for the final two miles if I was feeling up to it.
Per usual intelligence was short lived. I bounded up Cougar Hill in the first mile, sprinted along rolling hills and passed the second mile marker in under 16 minutes. Against my better judgment, however, I grabbed a water cup at the aid station before mile three to take a tiny sip in order to soothe my parched mouth. Quite possibly the worst call ever. As soon as that ice cold water hit my injured, battered stomach, I thought there was no way I would survive, let alone finish that race. Enter boot and rally - very clearly not my classiest moment. Nonetheless, pulled myself together and finished the race in a skotch over 36 minutes (~9:15 pace). Not as great of a time as I'd hoped for, but the fact that I even crossed the finish line was enough of a victory for me and a legit excuse to skip my planned 8 mile run home. Win some, lose some?
Thursday, February 4, 2010
Motivation FAIL
I do not want to go running today. There, I've said it. Most days I anxiously watch the clock for 5 or 6pm to roll around, then bound downstairs to the gym, eager to conquer new distances and shatter PBs. Or at the very least take a much needed break from my cubicle. Not today. Maybe it's simply exhaustion or the 19 miles I've run in the past 3 days or, quite honestly, the bottles of wine the girls and I killed last night. Whatever the cause, no amount of DC (Diet Coke for non-addicts) or coffee can shake my lethargy.
So what's a tired runner to do? My deeply ingrained Catholic guilt won't allow me to happily skip a day of training, so I could force myself to slog through today's scheduled 6 mile run. However, the last thing I want is to turn running into an odious chore, just another to-do on my endless stickie lists. Separation makes the heart grow fonder right? Well at the very least it'll give my tired legs a rest.
So I think I will grudgingly take the day off. Instead of hitting the treadmill, I'll leave the office a little early (!!), perhaps indulge in retail therapy, make these tasty looking granola bars, and bake some IRISH CAR BOMB CUPCAKES for Sunday's Super Bowl party. Surprisingly there are other activities that can be just as unwinding as running.
On a parting note, for those interested in the science of fitness and speed, the New York Times had a very good article on peak performance and weight loss yesterday. For runners, the general rule of thumb is that for every 1% decrease in body weight, you can expect a 1% decrease in time. While I may not run to lose weight, the lure of dropping my race times is very tempting. However, the article is quick to point out that losing pounds past one's ideal weight can be equally detrimental to performance as carrying an extra few. So don't worry, Emi, there will be no intentional return to the Lau coffee diet!
So what's a tired runner to do? My deeply ingrained Catholic guilt won't allow me to happily skip a day of training, so I could force myself to slog through today's scheduled 6 mile run. However, the last thing I want is to turn running into an odious chore, just another to-do on my endless stickie lists. Separation makes the heart grow fonder right? Well at the very least it'll give my tired legs a rest.
So I think I will grudgingly take the day off. Instead of hitting the treadmill, I'll leave the office a little early (!!), perhaps indulge in retail therapy, make these tasty looking granola bars, and bake some IRISH CAR BOMB CUPCAKES for Sunday's Super Bowl party. Surprisingly there are other activities that can be just as unwinding as running.On a parting note, for those interested in the science of fitness and speed, the New York Times had a very good article on peak performance and weight loss yesterday. For runners, the general rule of thumb is that for every 1% decrease in body weight, you can expect a 1% decrease in time. While I may not run to lose weight, the lure of dropping my race times is very tempting. However, the article is quick to point out that losing pounds past one's ideal weight can be equally detrimental to performance as carrying an extra few. So don't worry, Emi, there will be no intentional return to the Lau coffee diet!
Wednesday, January 27, 2010
The world's greatest race
Amby Burfoot over at Runner's World did a great article on his 2007 uphill run of the Comrades. It's an epic read that really seems to capture the eccentricities, ridiculous traditions and overall feel of the race. Strikes both fear and eagerness in my (still stodgy) heart.
"Fifty-five brutal miles. Five torturous climbs. A ruthless clock. The Comrades Marathon may be the world's greatest race. But not because it's easy"
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