The Triathlon Man Update

Earlier this month, I featured a posting about Nathan Hangen, a soldier from NC currently stationed in Afghanistan who is managing to fit in his training for a triathlon while overseas. The tri he's preparing for is the Revolution3 Triathlon , taking place this June. Nathan earned a charity slot for the race and is looking to raise $1000 for the V Foundation for Cancer Research. The V Foundaton was founded in 1993 by ESPN and the late Jim Valvano, legendary North Carolina Sate basketball coach and ESPN commentator. Since 1993, The Foundation has raised more than $80 million to fund cancer research grants nationwide. Nathan and his family have been touched by cancer several times. His grandfather died from cancer, his step-mother just beat cancer, and his younger brother beat a stage-3 diagnosis a few years back. If you're interested in helping Nathan reach his fundraising goal, please go to his V-Foundation Fundraising Page. I'm sure he'll appreciate any contribution.

Which Shoe's Right for You?

Who'd a thunk that something that goes on your feet could be so technical and have become such a huge industry—about $4 billion a year in America. Buying new running shoes can be fun, exciting, frustrating, and expensive—especially for newcomers. Once you start looking for a pair, you quickly get bombarded with terms like, overpronator, supinator, motion-control, neutral, semi-curved last, curved last, midsole, yada, yada, yada. So how do you know which shoe is right for you?

First, let's take a look at the anatomy of a running shoe. We've come a long way since the high-top Chuck Taylors I wore in elementary school. Runner's World breaks the shoe down into the following 12 parts:
1. Colar: the inside back portion of the shoe that provides comfort around the ankle
2. Dual-Density Midsole: a mechanism, most often a firmer wedge of foam, on the inner side of the shoe, used to correct excessive pronation
3. Eyelets: the holes that the shoelaces run through
4. Heel Counter: an internal support feature in the rear of the shoe that conforms to the shape of your heel
5. Heel Tab: the part of the shoe that surrounds the Achilles tendon and helps lock the shoe around the heel
6. Midsole: the material (usually EVA or polyurethane foam) that sits below the upper and above the outsole, providing protection from the impact forces and oftentimes encasing nonfoam technologies, such as GEL or air, to increase durability and protection
7. Outsole: the durable part of the shoe that makes contact with the ground, providing traction
8. Overlays: reinforcing strips at key stress points that help give the shoe structure
9. Quarter Panel: the material that makes up the sides of the shoe
10. Sock Liner: a removable insert that sits just below the foot and helps the shoe better fit the foot
11. Tongue: soft elongated flap that fits overtop of the foot to protect the tendons and blood vessels from pressure caused by the laces
12. Upper: the part of the shoe that encases the foot

Okay, so now we know the parts of a running shoe, but it really doesn't help in buying the right shoe for you. In order to do that you need to know a little about your foot type. There's a really simple test you can do to determine this. All you need is a brown paper grocery bag, a cotton ball, and some cooking oil. No really. Lay the bag flat on the floor. Using a cotton ball, spread a thin layer of cooking oil on the bottom of both feet (bare). Next, carefully step onto the bag to make a set of footprints. Now examine your prints and compare them to the illustration. If you have a solid print, you're what is known as an overpronator. If you have a slight curve to the center of your prints, you're referred to as neutral. And, if you have a large curve to the center of your print, almost separating it into a top and bottom half, you're an underpronator (or a supinator). Basically, underpronators have high arches, neutral runners have normal arches, and overpronators have flat feet (see chart).

Okay, so now you know about the parts of a running shoe and what type of foot you have but this still doesn't help you pick out a shoe. These general rules-of-thumb may help. Overpronators should typically choose a shoe with a straight shape that provides some type of motion control. Underpronators should choose a shoe with a curved shape and that provides some cushioning; and runners with neutral feel should choose a shoe with a semi-curved shape that is neutral and/or provides some stability.

Now having said all of that, not everyone fits perfectly into a category. For example, I have a neutral gate, but because I have hardly any natural cushioning in my heels, I have to find neutral shoes (I don't need the stability) that have some cushioning. These are hard to find, so I usually replace the original insole with a cushioned insole. Voila! A neutral shoe with cushioning. Many local running stores as well as sports medicine doctors can examine your gate and help you determine the best running shoe for you.

Once you've determined your specific needs and you're ready to try on some shoes, be sure you do it in the afternoon, after you've been on your feet all day. You'd be surprised how much difference there is in your feet from the beginning of the day to the end. If you buy shoes in the morning you may be surprised that they feel too tight when you go for your afternoon run the next day. Also, make sure your shoes fit snugly in the heel and give you enough room in the toe box. Buying a shoe is often a lot of trial and error, but hopefully this information will help you get the shoe just right for you.

Who Said Running Was Dull?

The world of running had some interesting events in 2008. Oddly enough it seems that women running in stilettos is all the rage in Europe. Women flock to these events to wear their highest heels and run. I'm thinking it's the big shopping spree for the winner that's the big draw, not for the health benefits. Makes my feet hurt just thinking about it. Not that I would know what it's like to wear heels or anything.


Then there's runners like the actor Steve Guttenberg who like to run, well, um, just take a look.


And what about the work of English artist, Martin Creed? His recent work of art consisted of a runner running at break-neck-speed down the center of the Duveen gallery. This was followed by another runner and another and another. This continued every hour the museum was open for 4 1/2 months! Bet that museum had a gym-like smell after 4 1/2 months!


Then there was the runner who was attacked and bitten by a rabid fox. This brave and amazing woman continued to run a mile uphill with the fox still clamped to her arm. She managed to get the fox in her trunk and drive herself and the fox to the hospital!

Good to the Last Drop!

A buddy of mine swears the cup-a-Joe he downs before running helps his performance. I too am a coffee aficionado and you probably wouldn't want to be around me before I've had my morning cup. So I did a little digging into coffee and running. Turns out my buddy, Gary, is a pretty smart dude.

I came across a Running Times article that shares a couple different theories on the subject. Some experts believe that caffeine improves endurance by increasing the enzyme activity for fat metabolism. By using more fat, a long-distance runner's glycogen stores last longer allowing him/her to run farther. But caffeine also seems to help runners of shorter distances. So what's the deal? Other experts credit the enhanced performance on caffeine's stimulation of the central nervous system, which increases alertness and concentration. Some cool studies have shown that stimulation of the central nervous system can effect the perception of effort, so drinking that cup of coffee may make a given pace seem easier than a on day you didn't have your java infusion.

But coffee is a diuretic, right? So should we be concerned about dehydration? Caffeine can cause dehydration, but guess what? Research shows that caffeine is less of a diuretic in people who drink caffeinated beverages on a regular basis. Wee Doggie!!

The experts do warn, however that you should only consider using caffeine if you're already in good shape, eat a good diet, and don't have any medical problems such as high blood pressure.

My digging also opened my eyes to the world of coffee-house running groups. My running group, the BlueLiners, tops-off its weekly long run by meeting for bagels and coffee and evidently other groups all over the country do too. The Joe Coffee Running Team , the Washington Running Club, the Mebane Running Club, and the Tucson Grinders, are just a few of the many groups across the country that begin or end their group runs at a coffee house.

Encounters With Nature

My "Safety on the Run" posting conjured up some funny running memories. However, they really weren't all that funny at the time. No amount of safety gear can prepare you (or spare you) from certain encounters, say for example, a goose attack.

A few years back, I got the great idea to run after work from my office building down to the local college and back. It's about a 5-mile run. It was winter at the time, and darkness came pretty early. I thought running right after work, from work, would help me beat nightfall.

All was good as I headed out of the building and up the hill through the parking lot of the building next door. A Canadian goose sitting on one of the parking-lot islands caught my eye. I thought nothing of it, since Greensboro seems to be the new winter vacationing spot for Canadian geese. As I turned my head back around from looking at the goose, what did I see ahead, but another goose in flight coming straight for me! It appeared to be a bit angry.

Suddenly dawned on me that the first goose I spotted was Mama and this dude headed straight at me was Papa! She was nesting and I guess I was too close for comfort. So, I turned around and decided to loop the parking lot to avoid a confrontation. Papa goose had different plans. Before I knew it, I felt the hardest wham on my back I've ever felt. Yep, Papa goose had slammed me in the back, head-on, in flight! I sped up and the dang bird did it again, this time making me stumble and almost fall. At this point, I had had it, so in what probably looked like a spastic fit, I yelled and flailed my arms around in hysteria. It worked. The goose left me alone.

Never did finish that run. Had a huge bruise on my back for several days. The worst part was never really knowing how many people worked late that night and caught the show from their office windows.

Since then, I've had several more encounters with nature, like the time a bee flew in my mouth and stung me, sending me to the urgent care. Then there was the time a coyote crossed my path (later to find out the coyote was rabid). And, I'll never forget the time I looked up and saw a huge bull on the loose. Luckily, he stayed put as I ran by. I'm sure I'm not the only one with these experiences. What have you encountered?

Safety on the Run

No matter what your experience level, all runners should take some time to think about their safety while running. In general, running is pretty safe, but depending on the time of day you're running, the time of year, and your location a variety of safety concerns may need to be addressed. It's the runner's responsibility to make himself/herself visible especially when it's dark.

Running in the early morning or in the evening can be especially hazardous. If at all possible, try to run in well lit areas. If that's not possible or you have intermittent areas of darkness, try wearing a headlamp. With the dawn of more powerful batteries and LED bulbs, these handy contraptions are very effective and affordable. The price range varies greatly, but I actually purchased mine for around $25 at Target and have used it for the past two years with great results. Also, wear reflective clothing and/or a reflective vest. Eastbay currently has a Running Safety Set from Nike for $6.99 (reg. $21.99). The set includes a pullover reflective vest and an armband light that can be set to flash or steady beam.

The best case senerio is to never run alone. Not only is it safer, it's usually more fun. But, running with a buddy is not always realistic. So, if you're running solo, there are a few precautions to take. Just like a pilot submitting a flight plan, runners should let others know where they'll be running. I have several different routes I run. Some are in my neighborhood, some are at the local park, and my longer runs take me down a nearby greenway. Each time I run, I make sure someone in the family is aware of where I'm running. I also try to tell them approximately how long I'll be gone. This way if I don't show back up at home by a certain time, they'll know something may have gone wrong as well as where to start looking for me.

A company called RoadID makes a variety of running identification products that provide your name, address, and other vital information. The IDs are sold in a variety of formats—Wrist ID, Ankle ID, Necklace ID, Shoe ID, Shoe Pouch ID. In the event of an accident, if you can't speak for yourself, the RoadID will. They also have a new version of the product called RoadID Interactive which allows you to build a fully updateable, secure Emergency Response Profile (ERP) that is available to first responders 24 hours a day 365 days a year. To check out all of RoadID's products, just click on the RoadID icon on the right-hand side of the blog.

Smooth Move

Smoothies are a very versatile drink. They can be as easy or as complicated as you want to make them. The most important thing is that they are nutritious and filling. One simple smoothie in the morning for breakfast can give you all the stuff you need for a great start to your day. And, all you need is a blender and a few ingredients!

Beware, not all smoothies are created equal. If you frequent the local smoothie shop, make sure you've checked out what's going into your favorite drink. Just because it's a smoothie doesn't mean it's good for you. Some are packed with extra sugar, calories, and acids. If you're making them at home, you have more control over the ingredients and you can customize them to your specific nutritional and/or training needs.

I've tried several different smoothie recipes and the recipe below is the result of playing around with different ingredients until I found the right combination of protein and flavor that works for me. I usually have this smoothie two or three times a week for breakfast. Because of the amount of protein, it also makes a great recovery drink after a hard workout or long run. The Greek yogurt alone has 20 grams of protein!

The great thing about this recipe is that anything goes. Don't like Greek yogurt or want less protein? Try a more traditional variety of yogurt. Want more protein? Add some vanilla-flavored whey protein powder. Prefer the texture of a slushy? Use frozen fruit. Don't like orange juice? Use pineapple. Try it out and let me know what you think.

For more smoothie recipes, go to www.smoothieweb.com.

Protien Breakfast Smoothie
Ingredients:
1 cup nonfat Greek yogurt
1/3 cup orange juice
1 1/2 cups fresh or frozen fruit

Directions:
Place the yogurt and juice in a blender and puree until smooth. Keep the blender on puree while adding the fruit. Increase the blender speed to blend until all the ingredients are smooth and frothy.

Variations:
• If you like a sweeter smoothie, add Splenda to taste.
• Try a combination of fruit such as bananas and strawberries or blueberries and bananas
• Add a scoop of vanilla-flavored whey protein powder for an extra dose of protein