Finding the right long run

Building up base strength in the winter months is critical for a good season in 2012.  Creating positive training habits is a powerful way to get it done.  Take the next two weeks to find a fresh long run that will give you the strength to finish your races this summer with some punch.  

Dirt trails with hills are perfect spots to log the miles on your body with less impact than roads.  They are also a great way to keep the mojo fresh and use the time to free your mind. 

Find the route.  Find a friend to run it with you.  Find two months worth of running dates in both your calendars to do it.

"A nail is driven out by another nail. Habit is overcome by habit." - Erasmus

Avoiding the "real feel" of pain

Sometimes the most simple bit of advice is worth more than an entire book. This morning, the temperature equaled 30. Real feel equaled 20. Not the way to start a long ride. Especially when my warm gloves were left accidentally in the wash and still wet. I found two sets of fall gloves and put all four on to stay warm.

It didn't work. Fifteeen minutes into the ride, my fingers were ready to snap into pieces.  I started complaining.  John told me three words:  "Fists in palms."  Pull your fingers out of the tips and make a fist inside the palm of your glove.  So simple and so good.  Rather than ending the ride after seven miles, I managed to finish a forty mile glide along quiet roads.

"The simplest things are often the truest" said Richard Bach.

[Words to keep the attorneys at bay: Take turns on each side.  Don't do this in a pack.  Don't do while riding in traffic]  

Rave run in the desert

Training in the Northeast this winter hasn't felt like training in the winter.  With the exception of a few days in the last two months, no one has had to dodge patches of ice or run around piles of snow blocking favorite paths.  In some ways, it has taken away the pain of training for the spring marathon.  In other ways, it's harder because the body hasn't had a good excuse to put away the watch and just enjoy the run.

A trip to Arizona finally gave me that chance to hit the internal reset button.  The hotel where stayed was located at the base of a small mountain.  Small enough that I knew I could run around.  And I could hear it telling me the same thing.

I looked at my watch. ..three hours before I had my first meeting.  I unpacked my clothes, put on the shoes, and just headed straight on the road.  Even at 1200 feet, the air seemed to burn.  Maybe it was the sharp corners going up the hills.  A few groups of bikers passed me doing hill repeats.

Any residue of a 5 hour flight on a plane was quickly gone.  The mountain slowly turned as I hit a comfortable stride.  I don't know how fast I went.  I don't know the total time.   The hills were tough.  The cacti were amazing.  As Jen Rhines once said, "Life (and running) is not all about time but about our experiences along the way."

I'm back and ready for another year.

Taking out the (Vibram) rub

Two years in and I still love running in Vibram Five Fingers.   I started with the KSOs, moved to the Bikila and just decided to try the Bikila LS.  I have positive proof I run better, faster, and stronger with less shoe.  As Vibram has improved the models over time, though, they can't seem to get rid of extreme hot spots, at least for my feet..  The KSOs burned the side of my foot.  The Bikilas cut holes above my heels.  At least for a day.  I then quickly learned in every case how to hack the shoe with a combination of tongue pads and/or liberal, permanent application of body glide throughout the shoe.  It always felt like a custom slipper afterwards.

The Bikila LS proved no exception this time.  The first short, slow runs I did posed no problem.  But the minute I cranked up the pace, the outer left sole managed to rub a big blister again on the side of my foot.  The body glide treatment failed to work this time.

I instead had to branch out this time in the garage and go straight for the duct tape.  (See the pictures.)  I cut out a big piece of duct tape and ran it along the inside outer side.  It worked.  I ran a slow 6 miles but on tough terrain with no pain.  If you have the same issue, give it a try.

Extra body glide just dissolved through and stained the fabric

Before application of duct tape...

 ...with duct tape inside

Better water, better planet with FLEXR

For the past two weeks, I have been using a new hand-held water bottle from FLEXR Sports to keep me hydrated on my runs.  I have tried it on longer outside runs.  I have tried it on the treadmill.  I like it for few reasons.  First, it just feels good in my hand.  Unlike some of the other brands, this bottle lives up to its name - it flexes in your grip.  I can feel the water, not just a hard container.  The most interesting feature is the disposable liner...

Yes, the water is held in a disposable, biodegradable liner that fits inside the container and is secured by the lid.  It's a pretty simple system.  It took a few minutes to get the hang of it, but it's fast to pull out a used container and drop in a new one.  What's the benefit?  You'll always have a clean container.  No chemicals will leach into the bottle.  For me, it will be a great hydration tool when I travel and can't easily clean a bottle in a hotel room.

Find more information about the product at FLEXR's website at http://www.flexrsports.com.  Tell me what you think about the product.  Would this be a good add to your sports bag?