New Shoes (3 Pair) & Training Changes

I have not posted to my blog in three weeks due to training hard and trying some new techniques, variances, and shoes. First, the shoe I have been waiting on finally came in: the Vibram 5 Finger KSO. This shoe is shaped to your foot, toes and all, and works as a barrier between your foot and the surface, made to strengthen your feet. Here is a brief review of the 3 pair of shoes implemented into my training program:

Vibram 5 Finger KSO
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.
That’s why we recommend wearing FiveFingers for exercise, play, and for fun. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.
In just over a year, the KSO has become our most popular model for men. Featuring a thin, abrasion-resistant stretch nylon and breathable mesh upper that wraps your entire forefoot to "Keep Stuff Out." A single hook-and-loop closure helps secure the fit. A non-marking 3.5mm Vibram TC1 performance rubber sole is razor-siped for a sure grip, and a 2mm EVA insole enhances plating protection and comfort.
KSO IS BEST FOR: Running, Light Trekking, Climbing/Bouldering, Running, Fitness, After Sport, Water Sports, Yoga/Pilates & Travel
http://www.vibramfivefingers.com
I have wore these shoes around a little bit and ran twice in them - 2 1/4 mile runs at a 10 min/mi pace - and they are truly awesome. You really do not know the shoes are there unless you look down. The 5 Fingers take adaptation so you cannot overdo it. Slowly increasing mileage will strengthen your feet and reduce the risk of injury.

Saucony Progrid Ride 3
Saucony has come a long way with the running shoe. As the name grows, this company is emerging with great technology, feel, and an ultra comfortable running shoe in the Ride 3. This neutral shoe that provides a flexible cushioned ride from heel to toe.
Being my first experience with Saucony, I was astounded. I have ran short. mid, and long distances on road and treadmill and enjoyed the comfort in every mile. (Weight: 11.5 oz.)
http://www.saucony.com (Search: Progrid Ride 3)

Saucony Progrid Kinvara
Wow, I have found a new racing shoe! The Kinvara is a neutral running shoe that allows your foot to run uninhibited. Although not for training, this lightweight, flexible shoe weighs in at a mere 7.7 ounces. Kinvara won the best Runner's World debut in June 2010. There is not too much to say because this is not a shoe made for comfortable training, it is made for comfortable, efficient racing. I have ran one time in the shoe and achieved my quickest pace of the season. We'll take for a ride in the Joker's Wild Half Marathon July 18th.
http://www.saucony.com (Search: Progrid Kinvara)

Satisfaction in three consecutive shoes is rare for a critic like myself, especially with the anticipation that built up inside me to test each in a training run. All were great choices and each will be implemented into my training program and race goals.

Training Runs
Normally, I break down each training run by mileage, pace and total time; however, in this post I intend to share a little about my progress and some changes I have implemented into my training routine to get faster. I struggled with some IT Band troubles in my left knee toward the beginning of 2010, which is the reason for some of these changes.
1) One of the initial efforts in my training was to avoid running on one side of the road and mix it up with each side and some sidewalks. The way streets are paved, they peak in the middle and decline toward the outsides, putting extra pounds of pressure on the runner's outside leg. I felt this was the big reason for my injury.
2) To preserve my legs, knowing I will need them for the rest of my life, I have implemented at least one treadmill run per week. Currently, due to the heat, about half my runs are on the treadmill. The treadmill provides a much softer, flatter surface that relieves pressure on ankles, knees, hips and muscles. Some advantages I have found with the treadmill is maintaining a targeted pace, avoiding extreme heat, and speed-work. This may be a boring way to run; however, if you really push yourself to get faster, the time and miles fly by. My speed-work consists of a short warm-up, then 5-10 sets of a 1 to 2 minute intense pace with a 1-2 minute rest, concluded by a short warm-down and 15-30 minutes of hydrating and stretching.
3) In an attempt to get faster and stronger, I follow each of my treadmill runs with a 1/4 mile run in the Vibram 5-fingers. These will strengthen my feet and make them relieved to have the cushion of training shoes. My goal is to run a race in the 5 fingers but taking the necessary steps to adapt to these shoe is critical.

TIP: Anytime a new product is purchased with the intention to implement into a training routine, DO NOT OVER DO IT! This quick change increases the possibility of injury. Think of it this way: your body is has adapted to the shoes you have been running in. Shoes have a break-in period and new products need to be tested before they are taken during a race or long run. Shoes may cause blisters that become very uncomfortable during a run. Wear new shoes around the house or run 2 or 3 short runs in them to get a good feel. Remember, you may feel some minor aches in the break-in period due to natural lower body adjustments.

HAPPY RUNNING!
http://jamesrunsthenation.blogspot.com/

June 2nd is National Running Day!

Happy Running Day! We have been faced with some very hot temperatures lately. This gives a good reason to slow the pace, wear sunscreen, and stay hydrated!
To beat the heat and vary my pace, I have resorted to the treadmill for a few runs. Combined with my Nike+ workouts on my iPod, I can run with Kara, Lance, Serena, Salazar and others and listen to their instruction. This is taking me back when I first really started getting into running. Nike+ comes through your earbuds and tells you your mileage; however, during the speed and distance workouts, they let you go all out. You get rest periods in between hard time intervals that allow your body to settle down. This gets my pace where I want it to be and the mileage comes naturally. Here are my training runs for the week:

5/25 3.00 miles @ 7:30/mi pace
5/26 5.01 miles @ 7:52/mi pace (treadmill)
5/28 4.34 miles @ 7:53/mi pace
5/30 5.01 miles @ 7:59/mi pace (treadmill)
5/31 6.00 miles @ 7:06/mi pace (treadmill)
6/01 5.19 miles @ 7:04/mi pace
6/02 Running this evening for National Run Day

Temperature on each of these runs, except on the treadmill, was between 85 and 90 degrees. Coming off a PR at Geist high temps, combined with tired legs was tough. The treadmill really help alleviated some of the soreness and my feet and legs appreciated a break from the pavement.

TIP: Hydration is key on these hot days. Drink lots of water before, during and after the run. A good way to judge how much water to drink following a workout is to weigh yourself on a digital scale before you begin and after completion. Odds are your weight will be less following a workout. Take the difference in pounds, and drink that much water (1 pound = 16 ounces).
I enjoy is adding an electrolyte replenisher to my water. My favorite is Nuun, which comes in a variety of flavors. I drink Lime or Berry Nuun before and after every training run and even more at my races.

HISTORY OF NATIONAL RUN DAY:
National Running Day is a national initiative of the major organizations within the running industry to join forces in an unprecedented unified effort to nationally promote running as a healthy, easy, and accessible form of exercise. The second annual National Running Day will be Wednesday, June 2.
From New York to San Diego, the day will celebrate the benefits of running as part of a healthy and active lifestyle aimed at combating some of today’s most pressing health issues.
You can participate in National Running Day anywhere—you don’t have to be in one of the cities hosting events to take part. At the least, all it takes is to wear your running shoes throughout the day, go for a run, and invite a friend to join you.
So, what do you think? Ready to get out and run?

The mission of National Running Day is to designate one national day to promote running as a healthy, easy, and accessible form of exercise.
This initiative aims to:
> Strengthen a nationwide grassroots movement to get people running.
> Encourage Americans of all ages and fitness levels to get out and run.
> As more school physical education programs disappear every day, get kids interested in running as a part of an everyday healthy lifestyle.
> Inspire children of all ages by exposing them to professional runners who know better than anyone the benefits of running.
> As a sign of participation and to motivate people around them, get people to wear their running shoes to work on June 2.

SEVEN REASONS TO RUN
Because of changes in diet and lifestyle, Americans are increasingly at risk for diseases that can significantly diminish the quality, productivity, and length of their lives. The time to act is now.
> Nationwide, the annual medical expense for juvenile obesity is more than $127 million annually.
> Health-care expenses and productivity losses related to obesity problems cost Americans more than $100 billion annually.
> Currently, obesity-related illnesses cause some 300,000 deaths a year. Inactivity and poor diet will soon overtake smoking as the leading cause of preventable death in the United States.
> Overweight youth ages 10 to 15 have an 80% chance of becoming obese adults by age 25.
> Only one in four kids gets at least 30 minutes of physical activity each day. Kids and teens obesity rates have doubled in the past 20 years.

Exercise-and running, in particular-is one solution to combating these health issues.
> According to the American Sports Data 2007 Superstudy of Sports Participation, 39.5 million people in the United States ran or jogged at least once, and 11.7 million ran more than 100 days/year.
> In 2008, according to Running USA, there were 9.2 million finishers in road races (ranging in distance from the 5K to the Marathon), a 4 percent increase from the 8.8 million finishers in 2007.

HAPPY RUNNING!
http://jamesrunsthenation.blogspot.com/