nThe Boston Marathon. nStarting line. Sacrifice made. Promise kept. A runner’s dream. Nonexcuses now. No quitting now. Adrenaline. Endorphin. Emotion. Then elation. Itncan’t be explained. Don’t try. You’re there. So run. Simply. Run.
nIf I were to qualify for and run in the Boston Marathonnagain, I would do so using the New Balance 860. Why? It’s one of my favoritenroad shoes. It passes the taco test. It gives me room and keeps me on my game.nBest of all, it goes the distance.
nI’ve run in a lot of shoes. Hundreds at least. Lots ofnbrands. Most end up in a
h
eap after a couple of runs. The best looking ones are usually thenworst. Such is life. But then there are the few.
n
nLike the New Balance 860. Like all the shoes I’ve owned andnkept around for second, third and even fourth purchases, it passes th
e
a
nd keeps mynplanter fasciitis from flaring up.
Itndoes this with a T-beam plastic shank in the midsole, which helps give the shoenexcellent stability.
nAnother positive feature of the 860 for me which may indeednbe a negative for others is the wide forefoot. I can’t stand shoes with annarrow toe-box because – you guessed it – I have a wide forefoot. Running innshoes with a narrow forefoot and tight toe box not only makes my feet feel likenthey are being suffocated, it creates breeding ground for developin
g a
.
nAs one who has rolled his ankle umpteen times, includingnduring
a
,
nthe stability of a shoe is critical. It’s like the foundation of a house. If thenfoundation is weak, it doesn’t really matter what you build on top. Eventuallynyour gonna get screwed.
nThe 860 has three separate types of foam with varyingndensities to maximize stability while maintaining a comfortable ride. The shoe alsonhosts a free moving strap that supplements the lacing system from the base ofnthe shoe at the mid foot. It all adds up to a steady-eddie feel that keeps thenankle rolling visions and episodes at bay.
n
nIt’s always a little disappointing when you purchase a shoenas a distance runner and the shoe itself can’t go the distance. You know what Inmean. Like when you wear a shoe for a couple of runs and the sole starts tondislodge from the base.
Or the treadnpulls a disappearing act after the second or third long run. Not the case withnthe 860s. I’ve run with the shoe for many months and it has held up quite well.nThis is my experience with shoes from New Balance in general which I think is an allnaround solid company.
nSo, for my seriously finicky feet, the 860 is a keeper thatnisn’t headed to the donation heap anytime soon. The version I've run in is version 5. Version 6 is now available with some enhancements. Who knows, if New Balancencomes out with a trail version of the 860, it could become my sole companion.
nPS -
nI need your help! As you can see, I don’t write this blognfor money…hence no annoying pop up advertising. However I do write to encouragenand inspire others. My only way to know I am succeeding is getting feedbacknfrom and building a following of readers. If you have found value in this blognpost, please leave a comment
below
and/or follow my blog bynentering your email at top of page or on Twitter by clicking
.
nThanks for your support. You keep me motivated!!
Will C
n
The Taco Test
It has been
that finding the perfect running shoe is a lot like finding a perfect partner. It can take years, even a lifetime. Some would say the perfect “one” doesn’t exist. Others say you have to go through a lot of them to get to the right one.
recently contacted me to do a review of a particular running shoe. I was reluctant, at first, since I haven’t “strayed” from my
in a while. Mainly I just don’t do a lot of reviews when asked by product sponsors or distributors. I’ve always felt there is a bit of a conflict of interest when a company gives away its product in exchange for a review.
nBut I decided to do this one anyway. Why? First, I’ve used onlineshoes.com in the past and found their service to be very good. Second, they asked me to review a pair of Asics GT 1000s. Cool, I thought. I’ve run more miles in Asics than any other shoe made. 10ks, half marathons, marathons, 50 mile and 100 mile races. I’ve run them all in Asics. But I haven’t run in Asics for a couple years, so I thought it would be interesting to see how they compare to my latest quiver of shoes.
n
nMy first test was to weigh the shoes. I’m a little anal about shoe weight and I’m always interested to see the variance in the advertised weight of a shoe compared to what my shoe actually weighs. Manufactures use smaller shoe sizes (lighter) for advertising the weight of a shoe. Consequently, I’ve always found my shoes to be a little heavier than what is advertised. Sure enough my 10.5 size GT 1000s weighed in at a 11.6 oz, or 1.2 oz more than the 10.4 oz advertised on onlineshoes.com.
My second test was to bend the GT 1000 from heel to toe. Whenever I walk into a running store and look at a shoe the first thing I do is fold the shoe like a taco. The purpose is to see
where
the shoe bends. If it bends near the ball of the foot, like the GT 1000 does, it passes my test. If it bends in the middle of the shoe, at mid foot, it fails my test
nThe reason? If a shoe bends near the ball of the foot then it will bend naturally through the running gait from foot strike through toe-off. If the shoe bends in the middle it will put much more stress on the planter fascia, the last thing a runner wants. I have run in shoes that bend at the midfoot and the result is searing pain in my planter fascia within a few miles. I've returned dozens of shoes over the years for this reason. Once I started doing this taco test I stopped returning so many shoes.
nWhile running in the GT 1000 I discovered the shoes are a relatively stable, firm ride on the road. Not too much cushion, but with gel in the heel and forefoot, enough to give you the protection you need. I like what Asics calls their Trusstic System which is a plastic midfoot unit built into the shoe to increase torsional rigidity. It is this system that prevents the bend in the midfoot.
nI have pretty high arch and over the years I have found Asics tend to fit my foot well. The GT 1000 in no exception. The overall fit of the shoe is snug, particularly in the heel and midsole. The forefoot is also snug, but I would prefer a bit more room in this section of the shoe.
n
Since I started running in Asics some 25 years ago the company has used a DuoMax Support
System which is a dual-density material in the midsole that is designed to reduce over pronation. I don’t pronate but I have found this system to enhance shoe durability. DuoMax is basically a harder material that is used on inner half the midsole.
ASICS stands for “Anima Sana in Corpore Sano,” Latin for a sound mind in a sound body. Whether you are a serious runner gunning for a local, state or national title, or a novice simply seeking to get in shape, ASICS has the goods for you. The GT 1000 is a solid road trainer for those of you with the commitment and resolve to meet your running goals.
Post Script
: I need your help! As you can see, I don’t write this blog for money…hence no annoying pop up advertising. However I do write to encourage and inspire others. My only way to know I am succeeding is getting feedback from and building a following of readers. If you have found value in this blog post, please leave a comment
below
and follow my blog by entering your email at top of page or on Twitter by clicking
.
nThanks for your support. You keep me motivated!!
n
"Black Move"
Ok, I admit, I’ve been a Polar heart rate monitor (HRM) purist for more than 20 years. I’ve owned dozens of Polar HRMs, so many that I’ve started to discard them like old socks. Well, now it’s time to try out some new socks.
I recently contacted
, another manufacturer of HRMs, and asked if I could test drive one of their monitors designed for runners. Suunto’s been around for a long time, since 1936 in fact, 41 years longer than Polar. Like Polar, the company is based in Finland. It is the subsidiary of sports giant Amer Sports Corporation, the parent company of Precor, Wilson, Atomic, Saloman and Mavic. Despite an extensive history making compasses, dive watches, and other precision instruments, Suunto’s foray into the world of HRMs came only recently, in 2004, when it introduced the t6. The company now offers an extensive array of monitors for all sports. They sent me the Suunto t3c designed for runners to test. Here is what I found:
Exit Star Wars, Enter Vogue
– The way I see things, if you’re going to shell out a couple of hundred bucks to buy a HRM, you should be able to wear it as a watch, not just as a workout gadget. The problem is that most HRMs (Polar, you listening?) look like bling from a Star Wars costume party. Hello? Who designs these things? If you dare wear one to a social function you might as well yell “hey, look at me, I’m an athlete with no taste!” What is cool about the Suunto t3c is that it
doesn’t
look like a heart rate monitor. It looks like a well designed watch. Ok, sure, some of you would never wear your HR monitor after a workout. Others, well, you might like standing out in all your glory. I prefer to go undercover, and the Suunto does that very well.
What Size is Your Bra?
– One of my biggest gripes about heart rate monitors is the transmitter belts you have to wear around your chest. They’re dreadful. I couldn’t guess how many times I’ve tightened my transmitter belt sooo tight around my chest, only to have it slide down to my waist less than an hour into a run. Heaven help me if I’m running for 4, 5 or more hours at a time (yes some of us do that). Do I stop and tighten the strap every hour so it stays put? Or do I keep tugging at it like an oversized male brazier? The belts made of hard plastic are the worst. The harder I run the faster they fall! NOT so with the Suunto t3c
belt. This belt is the most comfortable and secure transmitter belt I’ve ever worn. I’ve run for a couple of months now with this belt, including several 5 to 8 hour runs, and I’ve had zero issues with it. Once on, it stays on. It’s soft, wider than other belts and its elasticity is extremely resilient.
Don’t Forget Your Reading Glasses!
– Of course, with every rose comes a thorn. While the Suunto t3c casts a vogue pose, you might need to exchange your sunglasses for reading glasses to read its display, not a good scenario during difficult endurance events. I’m using the Suunto t3c “Black Move” which has a black face and light digits. There is a large display section on the watch face, which allows you to scroll through time of day, real time heart rate, or training effect. There are also two smaller displays, which allow the user to scroll between elapsed time, calories burned, average heart rate and a few other data points. The problem, at least on this model, is that both the large and small display sections are too dim to read even in some daylight situations, and the smaller characters are just too small and difficult to read during an endurance event even in the best light.
Big Brother in a Watch. Seriously?
Suunto offers a feature called the Training Effect which is designed to show you the degree “your individual workout improves your aerobic fitness”. It is said to be accurate measurement of how hard you have trained by using data from your own fitness profile and combine it with an analysis of your physiological progress in real time. The Suunto HRM then formulates your Training Effect, presented as a number on a scale from 1-5. This system could be useful for some, but for me its a little too rigid. In order to use the system properly the athlete is supposed to record every single workout with the Suunto HRM. Since I like to run gismo free sometimes, that is
without
a GPS and HRM, I wouldn’t be “compliant” with the Training Effect. Sometimes it nice to just for a run without monitoring everything!
n
White Display
Of course Suunto makes many different styles and models of HRMs, including the more advanced T6 which offers more features than the t3c. It also offers the “Black” option of the t3c which is a white display with black characters which I’m guessing offers better visibility than the Black Move style. All in all, for the price of around $170, I found the Suunto tc3 to be a pretty good HRM with great looks, a snug transmission belt and decent functionality.
n
A couple of weeks ago I was asked by a rep of Patagonia if I would post a review of Patagonia’s trail running shoe, the Release. Of course I would, was my reply. I’m not one to experiment too broadly with running shoes, since I’m usually disappointed when I do, and I always seem to come back to my Asics 2130 Trails. But the worst that could happen, I figured, is the shoes could suck and simply end up in my shoe
.
When the shoes arrived I immediately put them on my shoe scale. No, they don’t make shoe scales. But they do make food scales that are easily convertible to shoe scales. Regardless, these shoes are a little heavy! Weighing in at just over 14 ounces, they are on the heavy side of shoes I like to run in. But they are not far off from my 2130 Trails (13 oz), Asics Gel Cumulus (12 oz), and are the same weight as my La Sportiva Fireblades. Trial shoes are usually a little heavier than their road brethren because they usually have, among other things, thicker outsoles and midsoles to protect the feet from the elements on trial.
When I laced these up I was pleasantly surprised at how the shoe hugged my feet. The Release looks a little stiff and rigid, but when I put it on it stretched nicely to tie into a perfect fit. Patagonia calls this Dynamic Fit Lacing System and it seems to work well for my foot. I often run a few miles on streets to get to trail and I dread shoes that are too hard, but also those that are too soft. I have now done several runs from 5 to 10 miles in the shoe in varied terrain. My overall impression of the Patagonia Release is quite good. Their traction is excellent, cushioning is just right and stability seems quite good.
Another thing I liked about the shoe is the arch, and where it bends when you push the toe and heel together. One thing I’ve learned as a runner is shoes that bend right in the middle of the arch when you push the toe and heel together really play havoc on the middle section of my
. Shoes that bend in front of the arch, like these, seem to protect this area for me. I can buy a pair of shoes and if it’s the wrong shoe feel a sharp pain right in the middle of my arch. Shoes with higher arches also help control this.
So, do I recommend the Patagonia Release? For those of you who are looking for a solid, comfortable trail shoe that don’t mind a little heavier shoe for training, this shoe is a good choice. Also, if you are the green sort concerned about the environment, the Release uses recycled material for the midsole. I wouldn’t recommend the shoe for those of you looking for a fast trainer or racing shoe, unless you are doing a technical course and need a little more girth around the toes. In sum, I like the Patagonia Release and I expect to continue using it for my longer training runs.
n
nSeveral weeks ago I purchased the Polar RS800CX with Stride Sensor technology. I’ve been an owner of polar heart rate monitors for nearly fifteen years so it was kind of like putting on an old sweater.
nPolar is the world’s pioneer of heart rate monitor technology and they have dominated this market for decades. But their market share has ebbed in the last five years as athletes turned to GPS technology from Garmin and other companies. I’ve been using both the Polar RS800CX and a
in training and have learned a lot about the strengths, and weaknesses, of both. Here is what I found:
You’re Not Having a Heart Attack!
Even though I’ve been using Polar monitors since 1992 I haven’t always been a happy customer. In the early days it seemed like false heart rate readings were the norm. I can’t remember how many times I’d be running along at a leisurely pace only to see my heart rate fluttering around 240. Oh my god, am I having a heart attack?! Fortunately after so many false readings my worry was eroded by buyers remorse. Thankfully those days are over. The most recent Polar monitors I’ve owned, including the RS800CX, have given me consistent and accurate heart rate readings.
Batteries Optimal
- As an ultra runner, battery life is a huge issue for me. If you're training for over eight hours at a time, it will be for you too. The battery life on my Garmin 405 is less than eight hours. This is not an issue for a 5k runner, even a marathoner. But what if you train or race for eight, twelve, even sixteen hours or more? This is where GPS technology starts to falter. Its all too common for me to look down at my Garmin 405 GPS to see a blank screen from a dead battery on runs over six hours. Sure, other Garmin models (201 and 301) might last a little longer. But until technology improves, consider GPS devises a luxury with a short leash, that leash being a limited battery life.
nBattery life is not a concern with the Polar RS800CX. Not only do you get accurate heart rate readings, but your distance traveled can be measured using Polar's Stride Sensor without the timing limitations inherent with GPS units. This is a water resistant foot pod that measures your speed/pace, distance and cadence. Based on my own experience, I found the Stride Sensor to be quite accurate. On a recent long run the Polar Stride Sensor was within 3/10s of a mile of my Garmin around mile 30 before the Garmin ran out of batteries. Better yet, you don’t have to charge the Stride Sensor every time you use it! For an additional cost, the Polar RS800CX comes with an optional GPS unit that can be used in lieu of the Stride Sensor. I chose not to purchase this.
Cadence, Dear Friends, Cadence
- When Lance Armstrong assumed the throne in the cycling kingdom, “cadence” was knighted his silver bullet. Fast, efficient peddling at 90 RPM, it was said, launched Lance from zero to hero. So happens, 90 SPM (strides per minute) is the magic number for runners -- that is if you want to run as efficiently as the elites in the sport. Anything slower than this, regardless of pace, is not as efficient. Once I realized the RS800CX measured cadence, I measured mine right away. I was pleased to find it was between 86 and 88 SPM. I was less pleased with the concentration it took to maintain 90 strides per minute. What’s cool about the Polar RS is that it monitors your cadence real time—up hills, over trails, on the street—then gives you an average cadence for each run.
Beam me up, Scotty
– one of the things I found with the RS800CX is how easy it is to transfer data from the device to my computer. Polar utilizes infrared technology to send data from the device to a pod that plugs easily into any USB port. My experience with this system, despite very little patience with software in general, has been very good. I hold the Polar up to the pod, push go, and within 30 seconds my workout information is loaded on the computer. Polar uses a proprietary software – Pro Trainer 5 – which provides extensive analysis using charts and graphs. Distance, heart rate, pace, and cadence are all tracked real time and graphed out automatically for you to see visually on your screen. Averages for all of these data points and outdoor temperature are also recorded.
Running Index, Flatlanders Only?
The RS800CX contains a unique fitness measurement program called Running Index. This is designed to measure your training progress and fitness changes. This is simply a measurement of your running economy. The faster you run at a give heart rate, the better your score. This is a great method to track your condition, but it's not without its flaws. When testing myself, I've scored a 62 on certain runs ("very good"), and under 50 ("average") on other runs. What I've learned is that this system is only good for running on flat courses, because it doesn't recognize when you're climbing hills. For example, if you happen to be running up a long mountain hill, all it knows is you're running slow and at a high heart rate. Result? A low rating. You might as well be fat and out of shape. Nonetheless, you can still use the index to measure your fitness progress by comparing your score from week to week on the same course.
nDo I recommend the Polar RS800CX? I'm not one to make hearty recommendations for products. What I've learned is that people have their own biases for and against products. What one man says is great another man despises. Yet, if I were to compare the Polar RS800CX to the Garmin 405 which I also own and have used extensively, I must say I prefer the Polar. The Polar doesn't have limited battery life, it provides good distance and heart rate measurement, it measures cadence, transfers data easily to my computer and, yes, it looks cooler!
nReplacing the battery on the wrist watch is not without its challanges. It would appear to be an easy turn of the seal on the bottom of the device. This I did. Getting the gadget to come loose of the watch once turned is the challenge. I broke one my best steak knifes trying to pry this succer out! Polar, help!
Post Script
: I need your help! As you can see, I don’t write this blog for money…hence no annoying pop up advertising. However I do write to encourage and inspire others. My only way to know I am succeeding is getting feedback from and building a following of readers. If you have found value in this blog post, please leave a comment
below
and follow my blog by entering your email at top of page or on Twitter by clicking
.
n
nHave you ever experienced drowsiness, abdominal pain, nausea, diarrhea, or heartburn? If you are an ultra runner, you’re likely to answer yes, because many of these are common symptoms experienced during ultra events. They’re also the most common side effects of Advil and Motrin, known generically as ibuprofen.
nIronically many endurance athletes turn to ibuprofen during long training runs and races. Which begs the question: why would someone take a medication that is known to have the very same side effects as the symptoms you are trying to avoid?
nWorse yet, Ibuprofen is known to play havoc on your kidneys. It does this by messing with the production of a certain hormone called prostaglandin. Of all hormones, prostaglandin should qualify as a runner’s best friend, because it keeps the blood flowing through the kidneys. And when the blood flows through the kidneys, endurance athletes are more likely to avoid
.
nAn all-natural alternative
nA few years ago a wise massage therapist told me about a product called Traumeel. She described it as a natural,
, anti-inflammatory product without the side effects of ibuprofen. At the time all I knew about homeopathy was that it was a form of alternative medicine. Despite conjuring up images of tarot cards and witch doctors, I was intrigued.
nI googled "Traumeel" and what I found was encouraging. The first thing I saw was a definition by the National Cancer Institute (NCI), an affiliate of the National Institute of Health (NIH). NCI described
as.…"diluted extracts isolated from plants and minerals, including belladonna, arnica, St. Johns wort, and Echinacea. …Traumeel S exhibits anti-inflammatory activity; the mechanism of action has not been fully elucidated”. Not fully elucidated? My interpretation of this is that the stuff works, but they don’t really know how it works. I needed to know more.
nThen I found something that really got my attention. It was a
published by the US National Library of Medicine and other science organizations. In a randomized, placebo-controlled, double blind clinical trial, researchers assessed the effectiveness of Traumeel S in the management of chemotherapy induced
in children undergoing bone marrow transplantation. Stomatitis causes hideously painful sores that form in the mouth and are a side affect of certain chemotherapy treatments. The study concluded that Traumeel may reduce significantly the severity and duration of this chemotherapy-induced stomatitis. Now that, I thought, was impressive.
nIn a nutshell, Traumeel is said to slow down the body’s inflammatory process. Data
by the manufacturer reports that “in studies of whole blood cultures, certain plant ingredients of Traumeel S have been found to elevate levels of
, an anti-inflammatory
. Unlike ibuprofen, Traumeel has no known side effects. Also unlike ibuprofen, which is taken orally and can cause abdominal pain and nausea, Traumeel tablets are taken sublingually (under the tongue) and enter the blood stream directly by avoiding the GI track altogether. Hmmm…one less thing to upset my stomach during an ultra?
nTraumeel comes in various forms including tablets and liquid for internal use. It can also be applied directly on the skin over an injured muscle or joint using the gel and cream applications. I used the gel religiously earlier this year after suffering from a knee injury sustained while snow skiing. It helped speed recovery and reduced the chronic swelling associated with the injury. I’ve also used Traumeel tablets and found them to be an effective anti-inflammatory during bouts of heavy training when I’m really pushing my miles.
nSo whether you are recovering from overuse injury, combating chronic pain and inflammation due to heavy training, Traumeel can be an effective, all natural remedy. It can be found at local health food stores or at online health stores such as
Post Script
: I need your help! As you can see, I don’t write this blog for money…hence no annoying pop up advertising. However I do write to encourage and inspire others. My only way to know I am succeeding is getting feedback from and building a following of readers. If you have found value in this blog post, please leave a comment
below
and follow my blog by entering your email at top of page or on Twitter by clicking
.
n