Training Gear: To Each His Own

I'm asked frequently, "What running shoes do you wear?" What running shorts do you wear?" "What sports drink do you use?" "What fuel do you use on the run?" "What do you eat before a long run?" "What do you eat after a long run?" I always preface my response with, "Well, what works for me is..."

Running is a very specialized sport and that goes for the gear and fueling too. What works for one runner may or may not work for another. The trick is to read up on various options, talk to your running buddies and trainer, and then try things out for yourself. The training period for a marathon is not just for training the muscular and aerobic systems. It's also a time to test out fueling and hydration options, clothing, shoes, GPS watches, etc. Use the 3-4 months preparing for the marathon to see what works for you. But start early in the training, don't wait until the last few weeks.

Also, keep in mind your race date. A good portion of training for a fall marathon takes place in the heat of summer. So, most of your training runs may be in shorts and a singlet. But if your race is late fall and in a chilly location, you may end up racing in tights and a couple of top layers. So, be sure to have your race day attire options figured out. Go worst case scenario. Better to be ready than caught off guard. Be sure to test out all clothing too. Nothing worse than discovering that your bad weather clothing option is the king of chafing.

I'm always amazed when  I get calls from someone who isn't a client and they're asking about hydration and/or fueling and it's the week before the race. Anything they use or try to use that they haven't used during training is a gamble. My #1 Race Day Rule is never wear, eat, or drink anything on race day that you haven't used during your training.

Below are my favorites from my current training for the upcoming Philadelphia marathon. Remember these items work great for me. You may try something below and it not work at all for you. That's fine. It's all about finding what works best for you.

Shoes

I've run in a lot of different shoes and have several brands that I like and that work for me. During my Philly training, I've run in the Saucony Mirage 4 for my shorter runs and speed workouts. I can wear the Mirages up to about 10 miles and then my feet really hurt. I need more cushion on longer runs. Recently I discovered Altra's Paradigm and they're like heaven on my feet. I've run five 20-milers in my training for Philly and my feet have not hurt at all on these long runs when wearing the Paradigms. All of the Altra shoes have zero drop. That means they are completely flat. There is no heel-to-toe drop. This is great for the balls of my feet. It's the fore foot that really hurts on the longer runs when wearing a shoe that has any kind of incline at the heel. The Paradigm is Altra's first offering in the maximalist category. Maximalist shoes have a thicker sole providing more cushion while still keeping very little heel-to-toe drop. I tried Hoka's, another brand of maximalist shoes, but they have about a 3 or 4mm heel-to-toe drop and they just didn't work as well for me. The Altra Paradigm is my new favorite running shoe.

Socks
My feet aren't too picky when it comes to socks. I do have a few requirements, however. First, I like a snug fit. Close fitting socks tend to cause less chafing and blisters. Second, no cotton. I like 100% technical fabric. This aids in the snug fit as well as moisture management. Third, no-show or low cut. I don't like socks that come past the ankle. Just my preference. I've run in many different brands of running sock from Champion, to SmartWool, to WrightSock, to Balega. They all work well. One sock I keep coming back to over and over is Feetures High Performance Light Cushion No Show Tab Sock. They have a great fit and work well for me.

Running Shorts:

My #1 favorite training short is made by Lululemon. You may not be familiar with this brand. They are fairly new to the running clothing arena. Lululemon is known more for their yoga clothing. I discovered Lululemon running shorts back in 2010 when running the Marine Corps Marathon with a buddy. He had a pair. They looked great on him and he raved about how good they felt. They are a bit pricey, running about $65 a pair, but pairs I bought after that race in 2010 still wear like the day I bought them. They hold up well to run after run and wash after wash.  For my training runs, I like to wear Lululemon's Surge short (1). It comes in a 5" and 7" inseam. For race day, I really like a race short that Lululemon use to make (2). I can't seem to find in on their website any longer, which is a shame. It's a great short. I recently discovered a racing short made by North Face called the Better Than Naked Split Short (3). This is a great racing short. It's short, but not too short. It's split, but not too split. It has a zippered back pocket as well as storage pockets on both sides of the zippered pocket that are perfect for storing GU packs.

GPS Watch:
I've used many different GPS watches over the years.  I've used two different TIMEX GPS watches, two different Garmen GPS watches, and two different Soleus GPS watches. Each had aspects I really liked and each had things I disliked. For my Philly training, I decided to try out the TomTom Runner GPS watch. I love this watch. It was easy to use right out of the box. It has a large customizable display. One of the best features is that it gets a GPS signal quicker than any GPS watch I've ever used. Literally just a few seconds after pressing the GPS button, I get a signal. As a coach, that's awesome. Another cool feature is that the display pops out of the watch band so you can easily slip it into the charging dock. It keeps its charge well too. No worries about it going dead in the middle of a long run. It also easily syncs up to Strava which is the app I use to keep track of my mileage, routes, running shoe miles and engage in friendly running competitions with myself and other Strava members.

Shades:

I wear glasses. Used to wear contacts, but started having issues with them. I've gotten used to wearing glasses on the run. When it's light out I prefer to run in prescription sunglasses. Biggest problem with glasses is constant slipping on the nose. Eye Care Associates asked me to test out a pair of Oakley Jacket 2.0 frames. These frames are great. They allow for curved lenses so the frame wrap around your face providing more coverage of your eyes protecting them from the sun. The wrap design also keeps them from slipping on the nose. I tried an amber colored lens which I've never worn before. Usually I go with black or gray. The amber is great if your going for a run at dawn just before the sun comes up or at dusk when the sun is going down. Nothing worse than finishing a run as the sun goes down and you have on sunglasses and suddenly you can no longer see. The amber lenses allow for more visibility as it gets darker. (Note: If you eyes are very light sensitive, the amber choice may not work as well for you.) Don't wear prescription eyeglasses? No problem. You can have non prescription lenses put in the Oakley frames.

Chafing Protection:
I've never really had chafing issues, but for some reason in this training I did. I lost 23 lbs

during my training, so you think that would decrease chafing issues, but not the case. Anywho.... Body Glide and Body Glide Skin Glide became my friends. The original Body Glide is applied much like deodorant onto whatever area needs protecting. The original formula is thicker and provides great coverage. The Skin Glide is best described as a "dry lotion." What you squeeze out looks similar to lotion, but it quickly dries to a powdery feel after application. The Skin Glide can be a bit messy on clothing if you're not careful. Be sure to wipe your hands after application. If not, anything you touch will have white powdery smudges on it. Besides those few annoyances, the Skin Glide works well on shorter runs.

Night Before Long Run Fueling:
I'm a big multi-grain pasta and brown rice lover. Most of my night-before long run meals include either pasta or rice, chicken, and veggies. Below are some of the various combinations I've enjoyed.
1. Stir fried rice, veggies, and chicken over brown rice with whole grain bread
2. Chicken Primavera: whole wheat pasta, chick peas, broccoli, and cauliflower sauteed in olive oil
3. Mixed Greens topped with grilled chicken breast, dried cranberries, walnuts, broccoli, sprouts, and strawberry walnut dressing
4. White chicken chili. Contains navy beans (instead of kidney), white and yellow corn, Hidden Valley Ranch Dressing mix, and traditional chili spices.
5. Potato and carrot soup
6. Brown rice topped with black beans, grilled chicken, yellow corn, Mexican spices and low fat Mexican blend cheese

Pre-Long Run Breakfast Fueling:

I'm pretty consistent with the breakfast meal that I eat right before a long run. Usually I'll have a
toasted whole wheat English muffin topped with peanut butter and some type of preserve such as orange marmalade. Sometimes I'll put banana slices and honey on top of the peanut butter. Occasionally I'll have whole wheat pancakes. I eat my pre-long run breakfast about an hour to 1.5hrs prior to the run.

Hydration and Fueling Before and During the Long Run:

About an hour to 1.5hrs before the run, I'll drink one can of Earth Fare 100% Coconut Water.
Coconut water is Mother Nature's Sports Drink. It naturally contains sodium, potassium, and carbs...what you'd find in a sports drink like Gatorade. Coconut water, however has about 3x the potassium and a little less carbs. I use to deal with calf cramps on long runs, particularly on hot summer runs. I sweat a lot. Staying hydrated and keeping my electrolyte stores topped off is big for me. Since using 100% coconut water, I 've not had cramping or hydration issues.
As for fuel during the run, my go-to gel is Chocolate Outrageous by GU. I usually take one at mile 6, 12, and 18. Because the coconut water doesn't have quite a much carbs as Gatorade, I'm able to wash the GU down with the coconut water that I carry in my handheld bottle. I start my run with the handheld filled with coconut water and as I sip on it, I'll refill it with water. My long run routes take me by some water fountains. On race day I'll grab some water cups (as needed) and refill my bottle on the run. My favorite handheld water bottle is the one shown here by Ultimate Direction. It has a pouch perfect for storing gels and the unique nipple like spout allows you to suck the water out keeping spills from happening. It also cuts down on the amount of air being swallowed.

Post Run Refueling:
1% chocolate milk is my go-to post long run refuel option. I try to get this in within 15-30 minutes of completing the run. Chocolate milk has the perfect 4:1 carbs to protein ratio needed to optimize the rebuilding process after a long run. Horizon makes a juice box size that doesn't need to be refrigerated and is really convenient to throw in your car and have ready after a long run. If I have access, I like to jazz it up by putting the milk in a blender and adding a banana and some extra protein power. This makes a great smoothie.

RunnerDude Review: Awesome Running Gear

I'm always on the lookout for great new gear for runners. Cool and flashy is great, but I'm on the hunt for functional, dependable, and quality.

From shirts to shorts, to GPS watches, I constantly have my eyes peeled for something to help better the running experience. Recently I came across three products that I just had to share with you.


My favorite running clothing company, Lululemon, has done it again. Their Sprint Tech Short Sleeve Shirt continues their line of high quality, breathable, and comfortable running clothes. A unique technique of weaving silver fibers into the fabric helps prevent body odors from lingering in the clothing. This shirt also features a handy pocket in back to hold your music player. There's a small slit at the neck in which headphone wires can be inserted to keep out of your way while running. The lightweight fabric is preshrunk and the flat-seam construction helps reduce chafing. The Sprint Tech shirt sells for $68.00 which is a premium price, but well worth it. I have several Lululemon tops and shorts and they hold up run after run, wash after wash and look as good as they day I bought them. These are the most comfortable running clothes I own.

RunnerDude sporting Lululemon's
Sprint Tech shirt and Run: Response
Shorts Just Before his Blue Ridge Relay
10-mile \Leg up Grandfather Mountain 

Recently I was able to test the Sprint Tech Shirt during the Blue Ridge Relay (a 208-mile relay race from Grayson State Park, VA to Asheville, NC.) I wore the Sprint Tech shirt during my 10-mile leg up Grandfather Mountain. The shirt performed perfectly. Actually, I did something I always tell runners never to do....wear a garment in a race that you got the day before. I received the Sprint Tech shirt in the mail the day before leaving for Virginia and I didn't have time to wash it. I really wanted to test the shirt on the hardest of my relay runs, so I took the chance that it might not work for me. But, I've had great success with Lululemon in the past, so I felt confident it would work. Work it did. Unwashed, right out of the package, the shirt wore and performed perfectly for me.


Lululemon's new Surge Short is a great slightly shorter option for runners. Still a modest 7", the combination of the shorter inseam and V-notch legs provide for excellent leg movement when running. The lightweight technical material wicks moisture away from your skin and the 2-way stretch provides for multi-dimensional movement. Perfect for the road or trail. Like my all-time favorite Run: Response Short, the Surge also includes two side pockets, a zippered pocket perfect for key and/or ID storage, and the chafe-reducing flat-seam stitching. The Surge Short sells for $64.00.

*********************************

Another great product that I was fortunate enough to test during the Blue Ridge Relay is the Soleus 2.0 GPS watch. About a year ago, I tested the Soleus 1.0 GPS and was very impressed with it's simplicity of use, dependability and affordability. The 1.0 version doesn't have the ability to upload data to your laptop, so I was eager to try the 2.0 version which does have the capability. Like the 1.0, the 2.0 is extremely easy to use right out of the box. The satellite search-and-find is quick and even in the mountains, I had no problem getting and keeping a signal.

Some of the new features added to the 2.0 version include interval timers and the data upload. With the training timers, you have the ability to set up to 5 individual training timers for your workouts. The data is easily transfered via USB and the easy-to-download Soleus software to our laptop or desktop.

The thing I like the most is the compact design. It's just a tad bigger than a non GPS watch. I find myself wearing it when not running. It holds a charge well. Two of my runs were in the dark and the easy-to-read dial and the bright night light made night-time visibility a breeze.

After the relay, uploading my data was very simple. Reading the cumulative data and splits was very easy. The Soleus 2.0 sells for $149. There's also a 3.0 version that sells for $199 that includes a heart rate monitor.

                                    *********************************

The Black UltraSport SeatShield at
work in RunnerDude's SUV.

Finally, the last product I have to share is very low tech, but one of my favorites. If you're a runner, particularly a runner in the summer, and a runner who sweats like I do, you're probably always having to keep a towel in your automobile to sit on to keep from ruining the upholstery. The sweat can leave stain marks on leather and no one likes the stench that that seep into fabric seats. SeatSheild is a great solution to this problem.

SeatShields are completely waterproof. Their patented design prevents odors. The cover is extremely easy to use and remove. They are comfortable to sit on and they're easy to clean. Not only are they great for protecting your auto seats from sweat, they're also good for protecting them from dirt, food, pet hair and a variety of other "gunk." I wish I had discovered these when my kids were little!!

I actually bought two SeatShields to keep in my SUV. One for me to use on a regular basis and one in case I have a sweaty passenger. The design of the SeatShield includes a pouch at the top that slips over the headrest and shoulders of the seat to hold it in place. The bottom of the cover is loose, and drapes over the seat. This simple yet effective construction and design makes it fit any vehicle.

The SeatShield  comes in three styles. The one I purchased and use is the UltraSport which sells for $29.95. It's available in Black, Beige, and Gray. If you're a sweaty runner and need an easy way to protect your auto seats, you need a SeatShield.

Notice: While Lululemon and Soleus provided the featured products for review, they in no way requested a positive review. My review is based on my personal experience with the products. The SeatShield was a personal purchase and was not provided by the company.

New Half Marathon!

Looking to reward your hard training efforts with a race and a trip of a lifetime? Well, I've got just the race for you. One of my favorite running apparel companies, lululemon athletica, invites you to Yoga, Run, and Party at their inaugural half-marathon event–The Sea Wheeze Half Marathon in Vancouver, Canada on Saturday, August 11, 2012.


The SeaWheeze aims to celebrate the beauty of lululemon’s hometown of Vancouver and bring communities together while combining three things the yoga-inspired athletic apparel company is passionate about: Yoga. Run. Party.


The customized half-marathon training program will encourage runners to develop a regular yoga practice and in true lululemon fashion the event itself will include festivities throughout the weekend. A website dedicated to the event has been launched at SeaWheeze.com, featuring online registration and inspiring content to help participants meet their training goals.

Vancouver, Canada

“We are thrilled to invite our guests, ambassadors and extended lululemon family to come run with us at our inaugural half-marathon,” said Christine Day, CEO, lululemon athletica. “This event will celebrate Vancouver and showcase everything we love about our hometown. Our goal is to host an incredibly fun race and bring our passion for goal setting and our commitment to living a life we love to all of our communities.”


“This is going to be one of the raddest races Vancouver has ever seen,” said Eric Petersen, Director of Brand Innovation at lululemon athletica. “We want to host a party and a race that will excite the run community like never before. The place to be on Saturday, August 11th is Vancouver, BC running the SeaWheeze.”

Lululemon is committed to supporting the Vancouver community through the SeaWheeze. Registration fees will cover less than half the cost of the event, and lululemon will sponsor the rest. The organization has also committed to $25,000 in grant funding for charitable organizations at their 2012 Ambassador Summit. Additionally, as a thank you to the city for hosting the event, $15,000 will be donated to the downtown YMCA in support of programs geared toward promoting healthy living and helping people live a life they love.


More known for their yoga apparel, I came to know lululemon when a running buddy of mine was sporting a pair of their running shorts. He raved about the fit and feel. So, I had to check out the company. I discovered that lululemon did in fact have running apparel for men and women. I've tested several of their products and I have to say they are best in class.  From the feel of the fabric, to the thoughtful design and construction (including premium lightweight technical fabric, pocket storage and flat stitching), these clothes are awesome to run in.


One extra bonus for the SeaWheeze participants is that if they sign up by May 1st, 2012, they'll receive a "special package."  Included in the package will be a piece of lululemon technical gear (hint: running shorts for the women and a running shirt for the men!) along with some other surprises. Remember that you'll only receive the garment early if you sign up by May 1st. Your SeaWheeze package will be shipped to the address provided at registration. (You'll still need to pick up your timing chip at the race expo.) If you sign up after May 1st, 2012, you will be able to pick up your entire package at the run expo on Friday, August 10th.


Another "extra" that participants will get is training support. This training "TackleBox" will have all the tools you need to get prepped and ready to go for August 11. In order to follow the TackleBox training program, you'll already need to be in decent shape. Not Usain-Bolt-personal-best-Ironman shape...but you will at least need to be able to comfortably run for about 45-50 minutes. 


The TackleBox training program will begin on May 11th. Lululemon knows how you like to plan your workouts in advance, so they'll be releasing the program online on April 27th so you can put together a plan. In the meantime check out their GSGR (Get Sweaty Get Ready) pre-training training program. (Click on the chart to go to the website for a larger image.)

You'll notice that the plan includes yoga. An integral part of a balance half-marathon training program involves practicing yoga for recovery, strength and stretching. Lululemon's run ambassadors report lower levels of injury and improved energy when regularly incorporating yoga into their training routines. 

Lululemon has built this half-marathon route to be a challenging, fun and beautiful love letter to Vancouver. The course is dynamic and varied; from the Douglas firs and ocean views in Stanley Park to the jet-set seawall of modern False Creek, the route is engineered to showcase the beauty and vibrancy of Vancouver. The elevations and course will keep you on your toes with hills to test your resilience and plenty of flat and downhill terrain to bring out your inner speed demon.


Stay tuned for more information regarding the race!