My Year in Running 2014

This post is a little late, as last year or I guess 2013 I did it before the new year turned over.  As I have started back up running in August of 2013, or at least gotten a lot more serious about it, I think this post is necessary to reflect on the progress I am making as a runner.  Below is a list of things that have defined my running for the past year.

1. Long Distances: This year I set out on a few challenges.  In 2013 I started my training for an ultra marathon.  I completed the Triple D Winter Race in Dubuque, IA in January (50k or 31 miles) and the Hawkeye 50k in February.  After finishing those two races it was time to put my training to the test and run the Zumbro 50 miler in Theilman, MN.  After one loop of 17 miles on the most grueling terrain I have ever run on my body was in pain.  I set out on the second loop and mid way through felt like my body was going through hell.  The bottoms of my feet were bruised, my knees were aching bad, and my calves were screaming.  I was exhausted from starting the race at midnight with minimal sleep before hand and then running through the night on minimal light and company.  After I finished the second loop (34 miles after I started), I dropped out.  Though I didn't finish the race itself my journey to completing 50 miles(and potentially more in the future is far from over).  I ended up running Dam to Dam and running 1:26 for a half marathon, and then completing Marathon to Marathon in Storm Lake with a finishing time of 3:04 which was 45 seconds from my PR.  
2. Short Distances: During the summer and fall I ran quite a few short distance races like 5k and one 10k.  Every once in awhile it is nice to see where I am at for these distances.  Competing in races in Fort Dodge to support local groups is always nice.  
3. Injury: Sometime shortly after my failed attempt at 50 miles I decided to set out again and train for another one, this time in Savage, MN in October.  I was well into my training in August when I felt a sharp pain in my calf.  I went to the doctor where I was told I had a slight tear in the calf and would have to be in a boot for up to three weeks.  My training was put on hold and there was no way I could give up three weeks of training and still complete 50 miles, so the plan was put on hold.
4. Training: Crazy is something runners take as a compliment.  I told myself I would not try to do Zumbro again because the course is brutal.  I want to finish 50 miles though and I don't want to wait, so I started training again in November.  I am registered for the 50 miler and this time I will finish it.
5. Passion: To many people running any distance is an accomplishment.  I never judge the first time 5k-er.  I applaud any sort of effort or passion towards the sport of running and to me it's always about getting more people involved in road races and just the activity itself.  It takes a lot of motivation and passion to become a true runner.  For a long time the marathon has been the ultimate distance for people to complete.  It's an event that is on a lot of people's bucket lists.  Running a marathon is truly an accomplishment.  You push your body to unfathomable limits, through exhaustion and pain.  Some people will approach me knowing I have run a few 50k's and completed 34 miles and assume 26.2 is a breeze.  It's not a breeze, I still hit a wall at about 18 miles.  I still have moments where I want to give up.  I have trained my body and my mind for such distances, and it's still painful in every aspect.  Passion for this activity isn't easy to come by.  I have coached a few athletes and all of them are great in their own way.  I applaud their efforts and their achievements.  One of my athletes completed Marathon to Marathon with me this past summer at the age of 16.  He was the youngest runner to finish and even register for the full marathon.  He finished in, right around, 3:40, which is a phenomenal time for a person who is used to training for and running 5k's.  When I was 16 I thought running a 10k was far.  This is a great accomplishment I was happy to be a part of that achievement.  I give all credit to that athlete, because running a marathon is a lonely endeavor, that is only accomplished through self motivation and sacrifice.
6. Shoes: As I moved to running in more minimalist shoes I decided to go full bore and try out a zero drop shoe.  A zero drop shoe means basically that their is no heel lift.  I went for the New Balance Minimus 10v2 Trail shoe.  I bought the shoe at Brown's Shoe Fit Company in Fort Dodge, where I am now employed part time.  I love the shoe and I love running this way.  On top of that, since I started working for Brown's, I was also exposed to a wider variety of running shoes and have been able to try out a lot of new shoes.  I bought the following shoes this year and have run in them: The On Cloudracer, Vibram FiveFingers, Salomon Speedcross 3.  The On and Salomon are not minimalist shoes, but I still love the shoes.  Good form is good form and that is hat I have found.  Shoes do make a difference, but what makes more of a difference is running form.  I am still able to forefoot strike with my Salomons even though the shoe is a little more bulky than what I am used to.  I have sensitive feet so running more than 15 miles in my New Balance 10v2s starts to get painful, so it is nice to have a little cushion on those longer runs and those recovery runs.  My advice to anyone is don't stick to one shoe, mix it up a bit.

A lot of great things happened this year pertaining to running.  The 6 things above highlight what my year was all about when it comes to running.  Even though 2014 was great I am positive that 2015 will be even greater.

Salomon Speedcross 3

I went out for a nice short run a few weeks ago in my On Cloudracers and experienced some difficulty.  Not to discount the shoe, but it's just not made for winter.  The shoe is super breathable which makes it freezing in the winter, and there is very little traction for the snow and ice.  I decided to switch it up and try out my New Balance Minimus 10v2 trail shoes, thinking the traction would be great and if I put on a thicker sock I would be fine.  The problem was, I have put so many miles on those shoes that the traction just wasn't there.  I needed a fix and quick, considering my ultra marathon training was starting.  Behold the Salomon Speedcross 3.  Below is my review of the shoe.

I have tried Salomon shoes before, and wasn't very impressed.  I was stubborn at the time and believed that if I wanted to be the best runner I needed to stick to one style of shoe...the minimalist shoe.  My boss at Brown's Shoe Fit convinced me to try again so I bought the Speedcross 3 with much reluctance.  Compared to my Minimus 10v2s this shoe is huge and heavy.  My comfort during the winter convinced me to buy the shoe.  I needed something with plenty of traction and a shoe that was also thick enough to keep my feet warm.  The sole of the shoe has a bunch of rubber cleats to help with traction and the difference running on snow and ice was noticeable.  I wasn't slipping and sliding, which meant my ankles were not as sore once I finished my run.  The shoes are pretty thick, but are still breathable, which is exactly what I needed to start my winter running.  The speed lace system is nice, and the tongue compartment makes the speed lace system even greater since I can just tuck the excess lace in the compartment.  The one thing I might change about the laces is to make them a bungee lace so they can stretch.  I find it hard to get that perfect level of tightness in the laces at times.

I am a minimalist runner so I have to speak to this a bit.  I was worried that the shoe was going to really promote a definite heel strike which makes me feel a little uncomfortable.  I have been working so hard to perfect my running form that I didn't need a shoe to ruin that for me.  I immediately noticed that my form was fine.  I have worked so hard to perfect this form, that the shoe didn't impact it.  I was still striking on my forefoot.  The first couple of runs the shoe felt heavy, but as I have been running in them for about 2 weeks, the shoe has actually been great.  The downside is the shoe is pretty much useless if I don't need the traction.  When I am running on straight concrete or asphalt I almost feel like I am wasting the shoes potential.  I need to get out on some real trails or it needs to start acting like winter again.  This will be the shoe I eventually use to run my ultra marathon in.  The course I will attempt is brutal and I think this shoe will help tremendously.  Just to give you an idea of the amount of running I have done in them just to give perspective.  I have done runs anywhere from 3 to 18 miles and they have been great for both shorter and longer runs.

The Salomon Speedcross 3 is priced at 125.00 which really isn't too bad considering what this shoe has to offer.  For me to feel comfortable in my training that price has been worth it.  If you are not into the whole trail thing, Salomon makes a city/trail shoe that I have reviewed in the past.  The bottom line is, I would recommend this shoe to anyone who needs a good shoe for traction (snow/ice running or trail running).  Be weary though, if most of your running is done on concrete, asphalt, or even easy crushed gravel trails, this shoe is not the shoe you need.  The cleats will wear out fast the more straight concrete you run on.  Nonetheless, for me they have been great and regret being as reluctant as I was.  You can buy the shoes right from Brown's Shoe Fit Company Fort Dodge by clicking this link: Speedcross 3.

Shoe Review: The Medical Boot

On Friday I was told I had a muscle tear in my soleus.  Great news to hear when you are training for an ultra marathon.  Needless to say the ultra marathon is not happening, but I was given the opportunity to try a foot product, which automatically meant shoe review for my blog.  I was put in a medical boot for up to 3 weeks.  So here is my review on The Medical Boot.

• Style/Look: If you like looking like Frankenstein's Monster or an early stage of an Iron Man test (the latter is cooler), then this boot is for you.  It extends to the mid calf and has the bulky look of attaching a cinder block to your foot, and the weight is comparable too.  It attaches with three velcro straps, because who doesn't love feeling like a 3 year old or 90 year old.  My boot is basically two tone grey, so it matches just about anything, but admittedly it does stick out, which leads me to my next point.  You would not believe the attention you get by wearing this boot.  People rudely stare, and some people even ask questions about the nature of the boot.  I even had a lady ask me why I was wearing it, and her 6 year old daughter told her to stop being rude.  On the front of the boot towards the top is this bulging ball that takes me back to my youth.  This ball inflates the boot with air to add extra cushion, but it makes me feel like I'm back wearing my old Reebok Pump Shoes every-time I push it.  Apparently, it's now available in low top, which was not communicated with me (see below).
• Comfort: So here's the deal...I probably would never wear this regularly.  I hobbled into my office at the school on Friday morning, and I called up the doctor to see if I could get in.  Every step was painful, visibly painful.  Once I put on the boot, instant relief.  So on a comfort scale of 1-10 I give it a 10 for sure.  Was I still limping around?  Yeah, but that's because my left leg is now elevated a good 5 inches above my right foot, and at least the boot validates the limp right?  Now the downside.  It's about 100 degrees outside, and this boot is hot.  I have to wear a compression sleeve with the boot which doesn't help the heat.  My leg does itch every once in awhile too, but nothing a ruler or pen can't take care of.
• Cost: I haven't received the medical bill yet, but I can only assume this is one pricey boot.  Not great considering it doesn't come as a pair.  Though it would be very difficult to walk with two of these things on, and I would wonder why the doctor didn't just put you in a wheel chair at that point.
• Added Benefits: 
• I can wear it with shorts and pants (I have to tuck my left leg into the boot though).  
• I only have to dirty one sock since I don't wear a sock with the boot.
• I can park close to buildings and not get looks of disgust (I'm an in shape guy so people assume I should park farther away).
• My son can't quite say the word "boot" so he calls it a "poop."
• Not a lot of people have them, so I feel unique.

Salomon X-Scream City Trail Shoe

So this post is a little past due as I ran in these shoes way back in May.  Salomon is the number one selling trail shoe in the world and the local shoe store in town sells them.  I tested them out one night for a 5 mile run and I have a biased opinion.  I see the appeal, but it's really not my style.  The city trail shoe is designed to work well both on pavement and trails.  In Fort Dodge, IA we don't have much outside of pavement so this is definitely the go to Salomon shoe in this area.  Many of their shoes are designed for real trails, not sidewalks and crushed gravel.

Now back on track.  I didn't particularly like this shoe and I can't see myself really running in any Salomon shoe.  Anybody that knows me knows I am a minimalist runner.  I don't like a lot on my foot and as the picture shows, this is quite a bit of shoe, especially for my liking.  I have a natural mid foot strike (which is appropriate), and the heel on this shoe is heavy, and I definitely felt that weight after running a few miles.  The shoe is bulky, but surprisingly not very heavy.  It is a comfortable shoe, but like I said just not what I like to run in.  I love the easy laces on them, and the built in storage on the tongue for the laces after they have been tightened is unique and smart.  The bottom of the shoe is great for pavement and for easier trails.  I wouldn't recommend using this shoe on single track trails with tree roots and rocks jutting out at every turn.

Don't quote me on the price, as I'm not 100% sure, but I think they run at about 110 which is reasonable for a shoe.  The bottom line: would I buy this shoe? No.  Would I recommend this shoe to anyone else?  It depends on what they need in a shoe (which is the story for any shoes).  If you run on a mix of terrain, and need a little more shoe than a barefoot style shoe, this is a great shoe.  The best part, you can boast that you are part of a growing fad in the running industry.  Trail running is growing in popularity like crazy and Salomon is the best of the best in trail running shoes, and if you want to be the best you might as well dress the part.

Upcoming Events Pertaining to Running

Below is a list of all upcoming running events in the Fort Dodge area for the month of July.  As you can see there are not a lot and most land on the 4th.  I will direct you to Fitness Sports as they have a great calendar of state-wide running events, for those that are ok with a little bit of travel.

• July 4th
• Color Splash 2014, Fort Dodge.  This race is fairly new for the area and takes the same approach the bigger Color Runs do.  A fun way to get out and run a 5k.  All the proceeds benefit the Fort Dodge Track teams.  It's 15 dollars which is a great price and the run utilizes some great sidewalks in the town on Fort Dodge.  
• Webster City Firecracker 5k.  The race starts and finishes at Twin Parks in Webster City.  The course is a nice loop with a variety of hills, especially one killer one in the last mile or so.  Great event that always has a great turnout.  I believe all the proceeds go to the Webster City cross country program.  This will be the 26th year this event has been held.  This one is 20 dollars to enter and that comes with a t-shirt.
• Off the Beaten Path 5k fun run, Humboldt.  I have never heard of this race so it's all new to me.  It starts next to Bicknell park.  The race costs 15 dollars and you get a t-shirt.  
• Freedom 5k, Gowrie.  Another one that is new to me.  The race starts at the Prairie Valley Football field.  The race runs a little steeper with an entry fee of 25 dollars, and you get a t-shirt.  The race proceeds benefit community projects.
• July 17th
• Brown's Shoefit Company, Third Thursday Fit Night, Fort Dodge.  I work at Brown's so of course I am going to promote this.  Every third Thursday Brown's along with Hyvee Drugstore put on a fit night.  The best part it's absolutely free.  You come at 5:30, sign up (for free).  At 6 pm you take off and can run or walk anywhere between 2-6 miles, no strings attached.  It's not a race, just a good time.  Afterwards there are refreshments and food and great prizes which usually involve a pair of shoes, some socks, tickets to some event (last time it was Iowa Cubs tickets), and other prizes handed out by the shoe representative there that night.  The rep who is coming this time will be New Balance and in the past the reps bring try-on shoes for people to wear on there run/walk.  It's a great time, for a great cause, with great people.

Run Naked (Not what you think so get your mind out of the gutter)

I have recently in the last few months adopted a very free approach to running.  By this I mean I run naked.  By running naked I mean I refrain from devices when I run.  Yes, I still run with cloths on, and I plan to continue that, but I try to back away from electronic devices when I run.

Background Info: For a guy like me to banish technology from anything I do is a huge thing.  I am a technology integration coordinator for a school district.  My sole job is trying to get people to realize how much technology can improve and impact what they do.  I used to run with my smart phone as my mapmyrun app would run and calculate distance, time, pace, calories burned, speed, route, etc.  I have friends who run with watches that do all sorts of fancy things.  I have friends who run with stop watches.  I have friends who run with music.  For me, I run without any of this.

One day I was running and found that I was spending too much time focusing on how fast I was going, how far I was going, and at what pace.  I started to get annoyed because I was inconsistent and I wasn't actually paying any attention to what mattered most, my body.  Nine times out of ten, now, I lace up my running shoes, walk out the door and just go.  No distractions, just me, my shoes, and the open road.  I am able to focus on me, not on what song will come next, when I'll hit the next mile, or what my pace is.  The bottom line is, I run based on how I feel.  If I can speed up, I will.  If I have to slow down, I do.

The only time I ever use a stop watch is when I am on the track doing speed work, and even then I hold back here and there and just try to run fast.  You might be asking, what about pace?  I still focus on pace work, but as I run more, my body has learned what a 6 minute mile feels like, and this works for a lot of my pace.  This post is not to say I condemn technology for runners, but it is an added stress, I believe.  I will use things every once in awhile, but I don't rely on it.  Some of my night runs I will ditch the head lamp and run in the dark.  I feel as a runner it is important to be in tune with the body, and when you have to focus on ten other things while you are running it takes away from this.  I also like to enjoy my runs and take in the scenery.  Fort Dodge does not have a lot to offer in this department, but every once in awhile I will see some wildlife and it is kind of cool to take that in.

I challenge you to drop the devices, walk out the door and just run.  Care free.  You can actually go run, then map what you ran later if you are worried about distance (this is what I do, since I like to log my miles).  Try running without music and start focusing on the outside.

On Cloudracer

About a month ago I was at Brown's Shoe Fit Company in Fort Dodge and noticed they had an advertisement for an event called "Third Thursday Fit Night".  The idea is to promote a healthy lifestyle for people n the area by getting them out to run 2-5 miles and provide them with healthy food courtesy of HyVee Drugstore.  When I arrived I was surprised to see a shoe representative there who was willing to let people try the shoes he was selling and take them for a jog to test them out.  This weeks company was On, a Swiss shoe company.

I decided to try the On Cloudracers which are On's closest thing to a minimalist shoe.  I ran 5 miles in them and was very happy with the decision to try them on.  On the bottom of each On shoe they have these cushion supports, that the company has named "clouds."  These provide a cushioned ride where the cloud slips back and propels forward.  You can see them in action on there website here: https://www.on-running.com/en-us.  The shoe was very lightweight and was not overbearing on my fore foot strike.  The company itself markets the Cloudracer as a competition shoe, but for a minimalist runner like myself I could see myself using it to train in.

The price is a little steep at 130 dollars, but the shoe itself seems durable enough to last a while, since all of the impact is distributed onto the clouds, which promote a lighter step, or at least for me it did.  You can buy these shoes in Fort Dodge, IA at Brown's Shoe Fit or order them online.

After I finished my run, my only complaint was that I liked them so much I wanted to buy them, but had recently purchased my New Balance Minimus shoes and could not justify spending another 130 dollars in the same week on shoes.  I would definitely recommend this shoe to anyone.  I have spoken with others who use their shoes as trainers for Cross Fit or just working out in general.  I think the Racer makes an excellent light weight running shoe and would be great for a minimalist/barefoot runner to use as a recovery shoe.