OK, NOW I get it!

The Dixie200 Relay is behind me! As I said in a previous post, my goal wasn’t very specific. It was simply to NOT be the weak link. By that I meant, I wanted to make sure I could be a productive member of the team by simply finishing all my legs of the race! It was decided early on that I would be the lead off leg for Van 1. From past relay experience in college, I knew the lead off leg would set the tone for how our team would perform, so even though the conversation on the trip to Atlanta was mostly about having fun with this race, I knew in the back of everybody’s mind, they were thinking “Let’s get after it!!”. It’s been a LONG time since I felt the pressure of performing for teammates, none the less, actually trying to “Get after it!”

Thursday night was much like previous nights before races! A hotel room with a teammate and not much sleep! As 7 AM approached, I was really nervous! Considering I really haven’t raced in, well, I don’t remember when, I did not know what to expect! The first leg was a 7 mile straight shot down the Silver Comet toward Alabama. The race began, and I felt pretty good, thinking of pacing well to ensure I finished strong. The first mile went by pretty slow. The second a bit faster. The third even faster! My confidence built and I was able to maintain a pretty solid pace through the hand off to leg 2. When I looked at my Nike Sportwatch to see my average pace, I was surprised and pleased! I was really thinking, with little to no speed work and just a few long runs under my belt, 6:30 pace would probably hurt, but not be unrealistic. The Sportwatch said “Average Pace 6:19”!! It was as if a ton of bricks had been lifted off my shoulders! While 6:19 was modest for the caliber of runners we had on our team, I felt like it contributed to the team and set a good tone for what would turn out to be a very good performance for us!

Leg 13, a 4 mile jaunt starting in Piedmont on the Chief Ladiga trail, and my second leg. There was a pretty long wait between legs, which kind of reminded me of those long days at track meets waiting to run a second race! The delay was good for recovery, but it started to wear on me. I got a little anxious! The first mile, 5:52, was the first time I’ve run a mile in under 6 minutes in quite some time! I wanted to run faster, but 5:52 may have been a little ambitious! I finished the 4 miler struggling up a final hill that can only be described as just plain WRONG! I knew I slowed on the final miles, but was surprised to see a 6:10 average!

Leg 25, my final leg of the race, started at 5:15 AM on Saturday morning. I’ve been meeting a couple of friends at 5:30 AM on Mondays in order to prepare for an early morning race. Just a side note here, I AM NOT an early morning runner! The Monday runs have helped me appreciate beating the heat and “getting it over with”! However, I had not prepared for “sleeping” an hour in the driver’s seat of a 15 passenger van before taking off in the dark! Luckily, this leg was not only my shortest, but also the shortest of the event, a 2.85 miler. I began with the same fervor as the previous run hitting the first mile at 5:52. I don’t know if it was the euphoria of being finished with this long weekend or some old muscle memory kicking in, but the idea popped in my mind that I could hold sub 6:00 pace til the finish! And the GPS says………..Average pace 5:57!!! I was pumped!!

Now, I went through all of that to get to this! This was my first long relay event. I talked to many who had participated is similar outings and each said something like, “It was my favorite running experiece!” OK, NOW I get it! There is something about riding around in a van with some friends, navigating from one strange place to the next, cheering each other on, helping each other out with wet, stinky clothes, sharing Sticks, foam rollers, BodyGlide (EWWWWW!), scoping out the nearest port-a-let, keeping an eye out for Beware of the Dog signs, getting photos taken with volunteers at small churches, being there for a friend’s first meal at a Waffle House (thanks for that Jerry!), and finally, getting to the finish that makes you want to run FOREVER!

Finally, I cannot say enough about the fellow competitors, mostly Birmingham folk, who joined in the adventure, who made the race very enjoyable! Also, thanks a ton to the race directors who drove from checkpoint to checkpoint ensuring we could find our way and had all we needed to continue, the Sheriffs who kept us safe, the volunteers who provided food and encouragement, Apple for inventing the iPhone with Google Maps app, AND the whole Smiling Chewbacca crew (most of the team was hairy and smiles a lot) for giving it their all!! I hope we can do it again some time!!

Weapons of Choice!

Well, the week of the Dixie 200 Relay is upon us!! My training didn’t go as well as I would have liked. I got in quite a few long runs and was very consistent, probably averaging around 40 miles a week over the past 4 to 5 weeks, but I didn’t get in as many of those tempo runs. I’m hoping the team and race dynamic will motivate the old legs to turn over quickly!  All of that being said, I’M STILL RUNNING AND ALMOST NOTHING HURTS! I’ve had a lot of fun training, and possibly the most fun choosing my wardrobe and accessories aka. “Weapons of Choice”! We all do it! You’ve got your favorite shirt, socks, shorts, hat, glasses, and GU and if any are forgotten on race day, it’s bad news! Here’s what I’ve tested and decided to wear!

 

First things first, “It’s gotta be the shoes!!” I’m not ready to make the big jump to all out flats yet, so the next best thing, really light trainers! I’m wearing the Karhu Flow_Fulcrum Ride! Why? First, it’s still considered a lightweight trainer with it’s 7 mm drop from heel to toe, so hopefully it’ll go easy on the calves! Second, I liked the color names! One of the LEAST important factors when deciding which shoe to buy is color, but I had to get a shoe to race in with the colors Formula One and Scream! 

We’re working our way from feet up! I will run every inch in my compression socks from CEP! I’ll admit, I wasn’t a true believer in compression socks until I wore a pair all weekend at the Mercedes Expo two years ago. I woke up to run on Sunday morning and my legs were no where near as fatigued as previous years! It made that half marathon a LOT easier! There’s not a whole lot of research on compression and performance enhancing, but if there’s a chance, I’ve got to give it a try! Oh yeah, the other reason I’m a true believer in compression now, I’ve worn these socks a lot during this stretch of training for the Dixie 200, and my calves and shins feel great, and as all TWO of you who read this blog know, my calves and shins have not been my friends in recent years!  

The shorts get longer and longer the older I get, but hey, this is racin’, so I’m going to pull out some Nike Tempo shorts! Why? Non Cotton liner + non cotton material + less material = less moisture & less chafing! I do have a split pair, but I’m not ready for the splits on the side yet either!

We have to wear something visible the entire race! Well, that works well for me considering over half my running wardrobe contains Trak Shak logo stuff on very bright shirts! I’m going singlet since it could be warm. Pictured above is the 2011 Retro Run shirt, which is a Brooks Podium Singlet in their popular “Nightlife” color. FYI – the 2012 Retro Run shirt is a similar color, but made by Asics.

Other than shoes, I don’t geek out about anything more than sunglasses! My “visual aid” weapon of choice is the Oakley Split Jacket! They are comfortable and feature Oakley’s patented Switchlock technology that will allow me to change the lenses quickly with differing light conditions. YES, I have lenses for EVERY light condition, including no light, and if you’ll allow me to geek out for about a second, I have a new anti-fog lens! You know when you’re running or cycling, especially on humid days, and your glasses fog up? These won’t do that!

Added accessories include 110% Compression Sleeves, GU Chomps, and the Nebo 250. We’ve just started carrying this 110% product (check’em out at www.110playharder.com) and I’m adding it to my Top 5 inventions of our generation! If you’re curious about my to 5, here it is: 1. DVR 2. Hybrid golf club 3. iPhone 4. Yurbuds 5. 110% Compression Sleeves. They help combine the benefit of compression and ice and will definitely come in handy over a 200 mile relay!

That’s all I have for now! Wish us luck on our journey! If you are on Facebook or Twitter, keep an eye out! I plan to have frequent updates! 

NO NEED TO PANIC!!!!!!!

Every runner knows the day is coming when his/her favorite security blanket, aka. shoe, is going to change!! I see it all the time, and get to hear it from MANY when it happens! “Why do they change?, What are they thinking?, I’ll never wear that brand again!” I could just respond, “Stuff Happens!”, but that’s not nice, or really the truth! These running brands spend a ton of doe on research and product development, and when they come up with something new, they want it  on display in their best shoes! Basically, EVOLVE or become EXTINCT!

Why am I making a big stink about a shoe changing? Well, our best selling shoe for the better part of 17 years (by better part, I mean all) the Asics GT-2100 series (currently the 2170) is changing!! I know what some of you 2170 wearers are thinking, it’s changed every time the number changes, but that’s not really the case. This series of shoe has been Asics’ most popular for a LONG time as well, and about 6 years ago, they decided to only make very minimal, mostly cosmetic, changes to the shoe to not lose that loyal fan base, but as ole Bob said, “The times, they are a-changin’”.

OK, so what’s happening to the shoe? First, Asics is beefing up the cushioning with the largest Gel system ever in the GT-2000 series. This will obviously help lessen the vibrations and pressures that travel from the asphalt and cement up your legs, and will add to the price a bit. Remember, the more Gel you see, the more cushioned and durable the shoe will be! We’re still recommending 400 to 500 miles on the shoes, but with an improved cushioning system, the shoe will protect you better toward the end of it’s life.

To add to the larger Gel units, the GT-2000 will feature a dual layered midsole. You may have already seen this in some shoes like the Gel Kayano and the Neo33. The top layer, basically right underneath you feet, is made of Asics Solyte material, which is a lightweight foam, and the bottom layer is Asics standard EVA. By layering the midsole, Asics has improved the comfort of the shoe and can adjust the density to be more gender specific. That’s right, guys’ and girls’ feet differ! Who knew?!

You’ll also see less stitching in the upper, a more “minimal” drop from heel to toe (10 mm for those geeks out there), Dynamic Duomax, a few racier color options and a restructured collar, but I feel like I’ve gotten to “techy”! Allow me to mention what I believe to be the most important aspect of the new GT-2000. What didn’t change! The same great fit from the same great brand! As the title of the blog suggests, NO NEED TO PANIC! All you Asics wearers can confidently purchase this shoe from all of our locations in October!

4 Weeks and Counting!

Dixie200 Relay is in 4 weeks!! Our fearless leader has assigned legs. I’ll be running 7, 4 and 3 mile legs. I haven’t written of my running situation in a while, so what perfect timing to talk about what I’ve been doing, and what my training plans are for this crazy relay! First and foremost, The Trak Shak has a team entered, and I think you should challenge us! Register for the Dixie200 Relay by clicking here! I, myself, have not participated in one of these endurance team relays, but have a few friends who have and most say it is one of their fondest running experiences! Nothing says good times like spending over 24 hours in a van with 4 to 5 other sweaty, half naked men!!

NOW, I can’t start writing about my training without first mentioning the infamous shin! A LOT of thought and focus has gone in to keeping the shin “healthy” (I use quotes ‘cuz I’m not sure it’ll ever be 100%). The first part of my plan started with a mix of little running and spinning. I started with 3 days of a tough spin class in the morning and no more than 2 days of running at most 4 miles. ALL of the running was on a soft surface either on Jemison or on the side of the road. Over a 20 week period, I increased the 45 minute spin classes to an hour and a half and the running increased to 4 to 6 miles at least 4 times a week. By the end of the 20 weeks, I was hitting the streets a little more to test the shin. ALL WAS GOOD!! I ended that training segment on December 19, the birth date of my second beautiful child!

After a couple of weeks of “rest”, it was time to get back at it! Time was limited, and I knew if I started back running on the road, I’d reinjure the leg. The first week back, 1 day of running, 3 miles, on a soft surface. The second week, 2 days, 3 miles, soft surface. That was in January, in which I ran about 45 miles for the month. With a little patience, I’m now at around 40 miles a week, with a long run of 10 miles! I know it ain’t 100 miles a week, but it’s consistent, AND, most importantly, my leg don’t hurt, unless you touch it or bump it, after which I would respond by either slapping or punching you!

This idea of a relay team popped up over a month ago, and I have to admit, it’s motivated me a little! As I mentioned in my last post, I’m trying to not be the weak link! This goal, while rather modest, is not going to be the easiest to reach! Of course, the majority of the team are ringers! I have no intention of being able to run as fast as them. I just want to try to stay as close to our average time as possible! How? Well, I’ve got a lot of miles in my legs from the past few years at that easy run pace. I’ve got to change that! So, over the next 4 weeks, I have to add some tempo runs and hill workouts for some speed and strength. My first hill workout was last week, and let me tell you, it SUCKED, but in a good way! That feeling of almost throwing up and having a stabbing head ache for most of the day brought back some fond memories of the good ole days!

Obviously, the miles have to increase a little too. The increase in weekly mileage will surely test the shin, among other unfit parts of my body, so I have to focus on the little things that most of us ignore! This means, the living room/training room is back! The foam roller, the Thera-Band, The Stick, and the ice packs are all easily accessible and in full use! You gotta do, what you gotta do!

Oh yeah, and since I’m running more, stay tuned for some reports on some new products I’m getting to test out!! I LOVE MY JOB!!

Taper?

I went out front today to greet some customers who had just finished their run for the day, and two of them are in training for Boston, which is to say they are SUPPOSED to be tapering. The discussion started with one wanting to add on some miles because she felt the run just finished wasn't enough. The discussion of tapering started up with some familiar comments from both. "I HATE TAPERING!", "I feel sluggish", and "I'm worried!" I have had this discussion at least a hundred times with concerned runners, and today I actually said something that makes a little sense! THAT, I will get to in a sec. First, tapering! 


You've all seen that section in training schedules leading up to your goal race, and depending upon which schedule you follow, it could be as long as 2 weeks. In college, our goal races were typically the big events at the end of the season like conference, regionals, and if you were good enough, nationals. No matter the event, that goal is what has motivated you for however many weeks, months or years. It's what has pushed you through two-a-days, workouts, 4 AM runs, rainy days, and, in Alabama, 98 degrees and 98 percent humidity! Then, all of the sudden, the schedule says, "Let's put the brakes on, chill out a bit, and rest." What's the point? REST! You've put in all of these miles and worked your butt off. Now, it's time for your body to recover and rebuild. 


In the past, when I've been asked about tapering and how bad you feel, I've always reverted back to the college days and related how I felt. I always felt sluggish and as if I was losing fitness, and blamed it on the 25 to 50% reduction in mileage. The underlying problem with that explanation, I didn't have a family or a job back then. I had running and school. It didn't seem easy at the time, but now it looks pretty simple. I will never forget saying to my former coach and fellow employee at the time, "I can't wait to get out of school, so I can just train and race on my own.". His response, "Dude, it will never get any easier!". 


My new take on tapering involves a little more LIFE. Sure, you've put in the miles, the sleep, the diet, and the workouts. But what did you have to schedule it around? Work, late night feedings with your babies, drops offs and pick ups at daycare, or meetings? It takes a little more effort to actually train. So, when that schedule says, "4 miles easy", there's a big shock in the system you've worked so diligently to develop. No wonder your mind turns to panic mode!


So, what did I say in the conversation today that spawned my new response to those fearing those easy weeks leading up to the big race? Tapering justifies it all! If you take a good look at that schedule, tapering is a very big part, and if you ignore it, you don't actually finish your training and risk squandering the valuable effort! And hey, if my epiphany hasn't rung a bell, there's always the famous saying, "The hay's in the barn! Go take a nap!" I AM aware "The hay's in the barn." is the famous Southern saying! I just added "Go take a nap!". It seemed fitting! 

I got some “splainin” to do!

Now, I’d love to say I have a great excuse for not updating the blog for 3 months, and I kind of do, but I’m not going to use my perfect, happy 3 month old daughter, Libby, as an excuse! Nor am I going to blame my blogging ineptitude on being very busy in the store and with races! I’m just going to come right out and say it, I suck!! However, in an attempt to follow the recommendation for a New Year’s Resolution from our Mizuno rep, I’m trying hard not suck this year! I’m just 3 months behind!

To catch you up on my training, I wasn’t running as much toward the end of 2011. I was frequenting a spin class at Gold’s Gym. The class begins at 5:30 AM, but I got in to it so much, I was showing up at 4:30 to ride an hour before the class! I know what the “normal” of you are thinking, “4:30!!! How?” Well, I got competitive via social networking. I got this foursquare ap on my iPhone. Many of you who follow me on Facebook or Twitter are annoyed by it! It’s an ap that allows you to “Check In” at locations, give a status update, and attach photos. Yeah, it sounds just like the Facebook application, however what I found to be motivating about foursquare, it would inform me of how many days, weeks, or months in a row I had visited a location and award badges for frequency. It sounds pretty corny, but I need all the help I can get to get up at 4 AM! I think the week streak ended for me at 25! During that stretch, I was going 3 days a week to spin and running, probably 4 times a week, minimal mileage.  

Then, another “HAPPIEST DAY OF MY LIFE” (I believe every one is entitled to as many “happiest days of their lives” as they want) happened on December 19!! Baby girl Elizabeth “Libby” Ann Martinez arrived, and as many of you know, things changed. Running and spinning take a back seat to helping out Mommy and taking care of my baby girl!

So, for a status update, all is well with Libby and the running has gotten back to consistent! In fact, I have a goal race in the Dixie 200 Relay the weekend of May 18 & 19, and as of right now, out of the 12 members, I am the weak link. The goal: DON’T BE THE WEAK LINK! I ran 25 miles last week, mostly on the road, and the shin feels pretty good!  As for the blogging, I plan to try to do better (I feel like I’ve said this before). Thanks for reading!

The hottest, cold run EVER!

AHHHH…COLD WEATHER!! Around this time, every year, I’m reminded of a weekend in my life that was a very important learning experience! Now, this story applies to new runners and those who hate the cold, so pay attention!

 

A little history lesson first. I ran track and played basketball at Boaz High School. We didn’t have a cross country team, and most certainly didn’t have an indoor track season. My Fall and Winter running was in the gym up and down a court! I didn’t go outside to run til late Spring and ran a few road races in the summer. Basically, I was a warm weather runner! Well, obviously, that all had to change once I went to UAB to run cross country and indoor and outdoor track. College running meant every day, every condition, with few exceptions!

 

So, I showed up to UAB with what I considered running clothes. I actually did have good running shorts, but everything else was cotton. From August to October of my Freshman year, I was lucky! The weather was rather mild. Then, where is our first conference meet? Good ole Chicago! Now, this is funny for two reasons. One, the trip to Chicago would be my second time EVER on a plane, and two, there just so happened to be a winter storm brewing for that particular weekend.

 

First, the plane! We’re flying into Midway and the captain hits the mic as we’re descending, “Well, it’s a little windy in Chicago, so it’s going to be a rough one going in for the landing. But don’t you worry! We’ll have you guys down safe, shortly.” He did not exaggerate a bit! As we’re getting closer to the ground, I look out my window and can see straight down the runway, as if the plane is coming in sideways!! I was definitely freaking out, but as a freshman, if I were to have started crying, I’d never heard the end of it!! Anyway, we landed and all was OK.

 

OK, on to the running! We went to the course on Friday for a preview. It was a beautiful park right on the lake. The wind had calmed, but it was definitely cold! After the preview, we went to dinner and a team meeting, at which the coach informs us, a Winter storm was blowing in and to expect frigid temps and snow! I was in a panic!! Not only had I never run in snow, but I’m not sure I had raced in temperatures below 40 degrees! Back at the hotel, I looked through my bag. I had my uniform, team warm up, a pair of cotton gloves, a cotton hat and a long sleeve cotton tee. I decided to wear the long sleeve tee under my singlet. At the course, during the warm up, it came a blizzard, or at least, what I consider a blizzard! The snowflakes were as big as my head!! I took off my warm up and lined up on the starting line, shaking like a leaf. By mile two, I was sweating like crazy and about to die from heat exhaustion! At the finish, I couldn’t get that long sleeve tee off quick enough!!

Needless to say, winter running apparel was tops on my Christmas wish list that year, and I don’t know how my Mom pulled it off with no spectacular running store (Trak Shak) in town, but she hooked me up!! There were polyester mock turtle necks, running pants with tapered legs, and the prize of the collection, a kelly green pair of Sporthill stirrup pants. You old school runners remember stirrup pants!!!

 

So, if you’re new to running in the cold or just HATE the cold weather, here’s some tips.

 

1. Cotton is Rotten! Cotton fibers are thicker than synthetic fibers and hold more moisture, which in turn either makes you too hot or too cold depending upon the temperature. This applies from head to toe, so socks, gloves, hats, shirts, shorts, undies……they all need to be polyester, nylon or a blend of non cotton fibers.

 

2. If you are warm before you even start running, you have too many clothes on!!

 

3. Purchase a running vest!! It is by far my favorite piece of running apparel! It’s the perfect outer layer for Alabama weather! I’ll put a thick base layer on under the vest on those under 30 days, and even wear a short sleeve base layer on those 50 and raining days.

 

4. If the really cold weather burns your lungs, buy a neckwarmer. Neckwarmers fit, obviously, around your neck, but they also have a mesh area that fits over your mouth. It helps warm and moisten air as you inhale to ease the burning!

 

5. Fellas, buy a pair of wind briefs! There are certain areas of the body that are more sensitive than others. Wind briefs protect those areas WELL!

 

6. FINALLY, but probably should be FIRSTLY, stop by any Trak Shak location and check out the latest winter apparel from Brooks, Nike, Asics, Skirt Sports and others! There are a lot of smart people working for these companies, and they surprise me every year with new additions to winter running apparel lines!!

 

Oh yeah, for your viewing pleasure. In the picture above, I’m the one with the hat on!! That’s about 45 pounds ago, and the glasses probably weighed at least 5!