Tag Archive for gear

The Triathlon Rx | May 18, 2010
15 comments

SUN PROTECTION + KINESYS REVIEW

Well I said life was good, but I never said it wasn’t busy!!

A lot has gone down over the last week or so, so I’ll try and give you a brief rundown because we have important stuff to talk about today!

  • School is DONE for the year, and let me sing it to ya one more time… ♪ ALLELUIA ♪
  • Regarding the Pediatric Exercise class that I debating, they decided to also offer it during J-Term – ie the unreasonably long 4+ week break we have in the middle of winter. What’s a girl who strongly dislikes cold and snow but living in Minnesota to do? Snuggle up in lecture and learn about pediatric exercise concepts and applications. A much better solution than summer school.
  • We had 12 straight  days of rainy, below average temperatures here in the Mini-Apple – ie nearly the same number of days where I was without work! ie a slowly declining bank account. I don’t shop, but a girl’s gotta eat!
  • The last three days of GLORIOUS weather, and according to my guy Chris Shaffer, another solid 5 days to come! I think that Sunday storm is a little too out far to bank on…

Ohh gee, look how convenient that was. All this weather talk is a great segue to what I’m really here to talk about today! If you missed the title of the post, that would be…

SUN PROTECTION + KINESYS REVIEW

If you haven’t noticed, I happen to be a fair skinned, red-headed, easily burning chica. I don’t know if I ever get “tan” … or if my freckles just eventually all blend together. No, not Irish (though people love to fight me on that one…), I am definitely on the “higher” end of being at risk for skin cancer. According to the Mayo Clinic, my favorite go-to source for most all things health, risk factors for skin cancer include:

  • Fair skin. Having less pigment (melanin) in your skin provides less protection from damaging UV radiation. If you have blond or red hair, light-colored eyes, and you freckle or sunburn easily, you’re much more likely to develop skin cancer than is a person with darker features.
  • A history of sunburns. Every time you get sunburned, you damage your skin cells and increase your risk of developing skin cancer. After a sunburn, your body works to repair the damage. Having multiple blistering sunburns as a child or teenager increases your risk of developing skin cancer as an adult. Sunburns in adulthood also are a risk factor.
  • Excessive sun exposure. Anyone who spends considerable time in the sun may develop skin cancer, especially if your skin isn’t protected by sunscreen or clothing. Tanning also puts you at risk. A tan is your skin’s injury response to excessive UV radiation.
  • Sunny or high-altitude climates. People who live in sunny, warm climates are exposed to more sunlight than are people who live in colder climates. Living at higher elevations, where the sunlight is strongest, also exposes you to more radiation.
  • Moles. People who have many moles or abnormal moles called dysplastic nevi are at increased risk of skin cancer. These abnormal moles — which look irregular and are generally larger than normal moles — are more likely than others to become cancerous. If you have a history of abnormal moles, watch them regularly for changes.
  • Precancerous skin lesions. Having skin lesions known as actinic keratoses can increase your risk of developing skin cancer. These precancerous skin growths typically appear as rough, scaly patches that range in color from brown to dark pink. They’re most common on the face, lower arms and hands of fair-skinned people whose skin has been sun damaged.
  • A family history of skin cancer. If one of your parents or a sibling has had skin cancer, you may be at increased risk of the disease. Some families are affected by a condition called familial atypical mole-malignant melanoma (FAMMM) syndrome. The hallmarks of FAMMM include a history of melanoma in one or more close relatives and having more than 50 moles — some of which are atypical. Because people with this syndrome have an extremely high risk of developing melanoma, frequent screening for signs of skin cancer is crucial.
  • A personal history of skin cancer. If you developed skin cancer once, you’re at risk of developing it again. Even basal cell and squamous cell carcinomas that have been successfully removed can recur in the same spot, often within two to three years.
  • A weakened immune system. People with weakened immune systems are at greater risk of developing skin cancer. This includes people living with HIV/AIDS or leukemia and those taking immunosuppressant drugs after an organ transplant.
  • Fragile skin. Skin that has been burned, injured or weakened by treatments for other skin conditions is more susceptible to sun damage and skin cancer. Certain psoriasis treatments and eczema creams might increase your risk of skin cancer.
  • Exposure to environmental hazards. Exposure to environmental chemicals, including some herbicides, increases your risk of skin cancer.
  • Age. The risk of developing skin cancer increases with age, primarily because many skin cancers develop slowly. The damage that occurs during childhood or adolescence may not become apparent until middle age. Still, skin cancer isn’t limited to older people. Basal cell and squamous cell carcinomas are increasing fastest among women younger than 40.

-SOURCE-

My risk factors?

Fair skinned. Red hair. Excessive sun exposure.  Moles. Precancerous skin lesions. A family history of skin cancer. A personal history of skin cancer.

What about you?

You read those last two right… both my mom and I have had skin cancer spots removed. She is almost identical to me in that our risk factors are the same. We also are both (obviously…) runners, spending a many many hours out in the sun. Coincidence? Maybe… maybe not. We are both pretty adamant about using sunscreen, so it makes me wonder if it’s almost inevitable? I don’t know. Fortunately, we both had basal cell carcinoma spots – the most common form of nonmelanoma skin cancer, the least likely to spread, and the easiest to treat. They’re rarely fatal, but they can cause serious damage if they aren’t removed, so it’s a good thing my mom and I regularly are screened.

SCREENINGS! Super important. And luckily, readily available and affordable. Since 1985, the American Academy of Dermatology has partnered with dermatologists across the nation to offer FREE skin cancer screenings. According to their website, they have detected more than 188,000 suspicious lesions, including 21,500 suspected melanomas.

Ready for photos? Sorry for awkward angles… I had to sit on the table in front of a camera to get these. Oh the things I go through for you… :P

That big ol’ shiny canoe shaped mark in the center of my back would be my super attractive reminder that protecting your skin is muy importante. There actually was once a birth mark there, circular in shape, and roughly the size of a quarter dollar (I don’t know if they even still make those…) pepperoni slice. The first screening I had, around the age of 12 or 13, we decided to “keep an eye on it” … I was already having two suspicious spots taken out of my arm, and if we weren’t sure about this one on my back, we weren’t going to take it since it was so big. A year later it was deemed as “hiiiighly suspect” (Ratatoulle? Anyone?) and decided it had to go. So October 14th, 2003, I went under general anesthesia for the first time (let me tell you, that’s a trip…). Went out on my back, woke up on my stomach with a tube down my throat and a crick from hell in my neck, and without my dear mark of birth. But also without any cancer nasties! Erika: 1. Sun cancer: 0.

So that’s the story. Since that time, I have been a better advocate for my own health. As a young punk girl, I used to fight back when my mom asked me to put on sunscreen. It wasn’t “cool” … everyone else got tan and I got greasy white greasy marks on my face during softball practice. Back then, Coppertone was still working on that whole rubbing-in factor.

While there is still that desire to get some “color” on my skin – no one likes to blind the other runners at the lake – I definitely understand how important it is now to protect my skin. I’ve tried SO many different sunscreens in the past. Oh lord.. if you could only see the medicine cabinet! Copportone, Nutragena, Aveeno, you name it, and probably one of every possible SPF in there too. But one early summer day about four years ago, I was at a sample sale held by a neighborhood guy  (who happened to manage a very cool running store). Among all the other goodies there, I stumbled on a table with a bunch of blue bottles. Cool looking bottles. That happened to contain a very cool product…

Kinesys sunscreen

Now here’s my full upfront disclosure – Kinesys did send me several products to try out, but that was most definitely not my first encounter with their products. My little story up there is not a “story” – I truthfully have been using Kinesys for the last 4 years. Why? Well let me tell you…

Kinesys sunscreens come in convenient spray bottles (not aerosols either, mind you…) that allow you to get your SPF’n on hands-free. Well, obviously not hands-free, since you have to spray it. But rubbing in? Not required. Which leads to no greasy hands. Which leads to no excuses when you drop that fly-ball during softball, because your hands were dry as ever, and your hand-eye coordination just plainly sucks. Kidding on that last part…. ;) These are the reasons why Kinesys has (and will continue to have!) my loyalty:

  • more sweat resistant than any other product I’ve tried. sunscreen + sweat + eyes = PAIN!
  • oil free /alcohol free
  • sprays on
  • doesn’t dry out your skin, and conversely…
  • … it’s not heavy, oily or greasy
  • they offer unscented and scented products
  • they offer a sunscreen STICK for face, lips, etc.

Kinesys has a good FAQ page on their website that sucked in my last 20 minutes! I’ve just been browsing through, and I want to share three of the questions that I think are particularly important.

Q: Are products higher than SPF 15 really necessary?

A: Yes. Although a SPF 15 is effective in providing sun protection, some people require greater levels of protection. High SPF products block more UVB and UVA rays which penetrate the skin deeply, and are relatively consistent year round. UVA can contribute to premature aging, wrinkling and pre-cancerous changes. These products also provide protection for longer periods of time (for those who work outside or participate in prolonged outdoor activities.) Many dermatologists recommend regular use of a high SPF sunscreen to prevent sunburn and reduce the amount of sun damage caused by unprotected exposure. Research estimates that regular use of highly protective sunscreen (SPF 15 or higher) for the first 18 years of life could reduce the incidence of certain types of pre-cancerous changes by nearly 80%.

___________________________

Q: Is it possible to get burned on a cloudy day?

A: Yes. Sunlight penetrates clouds. Daylight gets through and so do 70-80 percent of the sun’s damaging rays. In fact, many people get the worst burn of their lives on cloudy days because they have not used sunscreens.

___________________________

Q: What is incidental sun exposure?

A: Most people are concerned about the damage caused by direct solar exposure from sunbathing or intense periods of exposure. However, dermatologists recognize that incidental sun exposure from activities such as jogging, walking, and gardening is cumulative and can cause significant skin damage. This is why dermatologists recommend year round sunscreen protection.

This last one is targeted at all of you my athletes!! Sunscreen is NOT just for when you’re going to “lay out” at the lake, on your beach towel, or by the pool! It seems like such an obvious statement (because it is), but you are being exposed to the suns rays no matter what your activity is. Be it jogging, working out in the garden, out on a ride, etc… you can do damage to your skin whether your intent is to work on your tan or not! So whatever sunscreen you choose to use, I’m challenging all of you guys to get that SPF on there EVERY TIME before you head out the door!

Arighty, time to wrap! As usual, my questions for you readers!

  • What is your favorite kind of sunscreen?
  • Be honest… do you really put it on every time you’re headed out? I know I don’t, but I’m working on it!
  • What are your risk factors? Are you surprised?

Hope everyone has a lovely day! It is a glorious, sunny, hot day here in minneapolis, and I have the day off of work! But it’s jam-packed with OUTDOOR activities, so I promise, I will be sunscreenin it up before I leave, and probably reapplying throughout the day! Hasta luego muchachos!

-E

p.s. I’m trying to clean up the tags/categories at the moment, so please excuse the chaos in the meantime!

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The Triathlon Rx | March 28, 2010
10 comments

Comfortability on the saddle.

I may have completely disintegrated my ischiopubic ramus on today’s ride, but at least I’m properly fueled and hydrated….

First let’s talk anatomy. Conundrum is as follows: As many of you know, I very much love my Rilo (enough so to name my baby bicicleta). However, the original saddle that came on said Rilo does not love me. It is hard, unforgiving, and according to my boyfriend, possibly anatomically dangerous for my female parts. Although I’m not sure biomedical physicis works that way, it is pretty damn uncomfortable.

But it’s BEAUTIFUL though! At least in my eyes. The embroidered “Q Roo” across the seat in matching blue and gold puts a smile on my face every time I sit down (as long as I’m not sitting for too long…) – I just can’t change it out!! Though according to various Q.Roo Kilo reviews, I’m not the only one who finds the original saddle a little, um….

firm. solid. rigid. stiff. resistant. unbreakable. inflexible. impenetrable. unyelding. solidified. hardened. compact. compacted. dense. close-packed. compressed. steely. tough. strong. stony. rocklike. flinty. hard as stone. frozen. adamantine. (?)

¡Gracias iDiccionario!

There are two options to making your ride more comfortable:

  1. Get a new saddle. (Get real.. I’m not going to change it. I am too stubborn in love.)
  2. PADDING!

Today I rode 43 miles, and I wore absolutely zero padding. It’s not like I’ve never done a multi-hour ride without padded pants/shorts before, so I knew what I was getting in to before I left. Here is another dumb theory of mine: I feel like if I’m going to race in a next-to-nothing two-piece tri suit, without padding, I better get used to that feel. I have the words of my best Boston buddies shouting in my head….

H. T. F. U.

I believe there is room for compromise here. In my rides over 20 miles, I think it’s rational, logical, sensible, intelligible, commonsensical, sound, prudent, pragmatic (OK! Ok… jeeez.) that I protect my “female parts” with some proper saddle padding.

Bikesport Michigan Online is a website I initially found when looking up tri bikes, before I adopted Rilo. Not only did they have a very detailed write up of the Quintana Roo Kilo (and many other brands/models of bikes), they also have a HUGE inventory of road/tri bike equipment, gear, whatever you could want, AND tons of good articles! One of them I find rather timely to share with you today.

Three Steps to Saddle Comfort

As written by Tom Demerly in the appropriately named article, ”Three Steps to Saddle Comfort.” Article photos from BikeSport Michigan.

Although I might say it’s inability to clip out when approaching busy intersection at Lake and Hennipen, Tom Demerly would say that “Saddle discomfort is the most common complaints among cyclists.” And he’s probably right. Not everyone is as challenged as I am when it comes to NOT-clipping-out-with-the-left/stepping-down-with-the-right. From numb genitalia and saddle sores to erectile disfunction, none of the [real or hyped] after effects of an uncomfortable saddle are very pleasant. Demerly states that developing tolerable saddle comfort can be broken down into three categories:

  1. Allowing enough time to adapt to your saddle (especially key for new cyclists!)
  2. Wearing quality bike shorts, and wearing them correctly
  3. Making sure your bike is fitted to you, and keeping good posture

Although I’m supposed to be working on a VO2 max lab right now (I have “priorities on a schedule”…) lets take a second to go into a little more detail:

1. Allow enough time to adapt to your saddle.

As I mentioned (because Mr. Demerly mentioned….) this is especially important for new cyclists. If you’re not used to sitting on a road bike for three hours, then no sh!t Sherlock, it’s going to be uncomfortable your first time out. My words, not his. Demerly states that it’s important to let your crotch and buttocks acclimate to supporting the majority of your body weight – a process known as “getting your seat.” He details that this typically happens over the course of 400 to 600 miles, and would be better done with short but more frequent rides rather than cramming all of your buttock-acclimation into a few weekend warrior rides. It takes time, it will be uncomfortable, but you know what they I say, “Toughen up, buttercup!”

2. Wear quality bike shorts, and wear them correctly.

According to Demerly, cyclists will shell out anywhere from $90 to $239 on quality bike shorts. While I find $239 to be a pretty specific price quote, I do agree that good shorts are gonna cost a pretty penny. What makes it “quality” you ask?

  • precise cut patterns for better fit
  • sophisticated, seamless, anti-bacterial moisture wicking pads
  • highly breathable
  • reduce friction
  • transport moisture effectively away from tender, inflamed tissues

Once you’ve tasted TESTED (!!) the good stuff, there’s no turning back. Demerly recommends bibs (shorts with suspenders, keeping the shorts and padding in place) for longer rides, but notes that they are less convenient if you need to make a quick pit stop.

The next bit of information is written in bold, so I to, will emphasize in Demerly fashion:

Never wear any underwear with bike shorts.

(Says the article. Don’t come crying to me if you get a yeast infection…) Alright – this is something I have heard many times. Something that I’ve brushed off as, “ok… you go ahead and go commando. I like my undies right where they are.” The reason people say not to wear underwear with bike shorts is that quality shorts are supposedly designed to be worn against the skin, and underwear only traps in moisture and increases friction and chafing. I am still wary, and I promise you if I do attempt a commando ride I wont be sharing my plans on Twitter ahead of time.

Demerly also says to make sure your shorts are snug. Use a chamois lubricant. Good. To. Go.

3. Make sure your bike is fitted for YOU, and maintain good posture.

You might think you need a new saddle, but in reality, your discomfort could really be due to improper fitting of your bike, or improper posture. You could spend bucco bucks on a “comfort” oriented saddle, and still come off with a traumatized tush if your posture is no good or your bike doesn’t fit you correctly. Look to the pros, Demerly says. They don’t use saddles with ventilated “relief” slots or big gel cushions. Their seats are solid, and you know they’re out there riding for hours at a time. The angle of your saddle, the angle of your handelbars (this influences the way your weight is distributed over the saddle) and the position of your seat all contribute to a “proper fit”. A triathlete who is down on their aero bars will sit farther rotated on the nose of their saddle than road cyclist does. Moral of the story: Fit. Is. Important. A bike fitting can be done at most quality bike stores, and prices vary widely, but are well worth it.

http://www.bikesportmichigan.com/reviews/azoto.shtml

And to end the article, Demerly summarizes with a checklist of “Good Saddle Habits”

  • Get used to sitting on a bike seat with consistent, short rides over a period of weeks.
  • Always wear form fitting bike shorts, the best you can afford.
  • Be sure your shorts are tight enough with no wrinkles.
  • Never wear any kind of underwear with bike shorts.
  • Try bib style bike shorts for better fit, especially for long rides.
  • Always wash cycling shorts between wearing.
  • Put your shorts on right before you ride and take them off right after. Don’t stand around or drive to events in bike shorts.
  • Always use a chamois lubricant cream to increase comfort.
  • Use powder inside your underwear in the saddle area when wearing street clothes to keep your crotch dry and speed acclimation.
  • Be certain your bicycle fit, position and posture are correct.
  • Focus on the fundamentals of saddle comfort instead of giving in to to marketing claims of gimmicky saddles.

Annnnd that, my friends, is what there is to say about Saddle Comfort. I’d definitely encourage you to check out more of the training articles at BikeSport Michigan! As always, you  can find this and other training advice under the Train on Top tab at the top of the page!

Didn’t I say something about hydration? Yess. I found this situation rather comical when I realized how many hydration options were surrounding me when I sat down to my McMac this afternoon.

Left to right:

Banana Nuun (drank full bottle on ride), Lemon Lime Nuun (drank half on ride), Strawberry Apricot Sobe Life plain Water (oops! Drank that one last night. It was GOOD! drank half bottle of water before ride, half once home), Black Cherry Dragonfruit Sobe Life Water (drank full bottle once back home), Best ever amazing citrus orange heaven protein shake from God (slammed. Can you savor something and slam it at the same time?)

There will indeed be a FUELING-ON-THE-RIDE post to come in the near future! For now though, this post has been written in three installments and I am beyond ready to hit Publish. My tummy is full of PHO, my pubic bones have started to reform over the last couple of hours, and I am ready for a solid night’s sleep. That’s “recovery” time!! Rest up, find your seat, and ride on my friends.

-E

Giveaways: Erica’s got the goods. I mean.. the Gu!

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The Triathlon Rx | March 9, 2010
20 comments

Funding your feet!

Alright… James definitely wins the “most creative” award for the topic of “the next post” (ie this one). Running an Easter race dressed as a chick? Haha… that would be AWESOME! Minneapolis readers – you fill me in on an Easter race in the area, and I’m down!

But no, that was not the plan for today. It wasn’t too much of a stretch to figure out that it was NEW SHOE time! The baby chick… long story short, some customer bought it for me when I was working my very first job at a grocery store when I was 14. Awkward experiences = story of my life. Throw that in the “adversity training” category. ;)

ANYWAYS. New shoes! Trust me… it was time. It was past time. If you haven’t noticed, I haven’t really mentioned any injury/pain lately. Before you just say “Maybe that’s just because you haven’t been blogging a ton lately…” (my bad hombres), I’d stop you and say that for the most part, it’s true! No real injuries so to speak of. Hip is feeling as solid as it ever will, I’m strength training like it’s my job thanks to my awesome Model Per4mance team, and I’m taking good care of my body! My weekly running mileage is also half of what it used to be, but I’m swimming and cycling and cross training to make sure I’m the best damn triathlete I can be!

But you’re right.. I said for the MOST part. Twice now since the new year, I have been out on a run with my guys team, and been having a great run. Both times in the last mile (coincidental) I have had this sudden feeling in my right foot like it was going to snap in half… an action that is most definitely not Dr. TriRunner approved! Why the last mile? Why so sudden? Who knows.. but the pain would stick around for more time than it was welcome. Both times I took about a week off of running, and eventually the pain went away. I used to have one of these sweet Trigger Point Quadballers that would have felt amazing under my arches, but sadly in my move from Boston to Minneapolis, it was lost in the shuffle. :(

Sometimes I feel like I’m “barely running” in comparison to my 65 mile/weeks of the past, so it was easy for me to forget that my shoes are still racking up mileage. I can say with about 97.6% assuredness that my foot pain was due to (cue scary movie music…)

EXPIRED shoes

solution!!

I bet many of you have heard/read at least ONE recommendation telling you a time/mileage frame when it’s time to drop money on a new pair. The Run Happy folks would say that to keep running happy, you wanna change up your shoes every 300-500 miles, and that is very consistent with most recommendations out there. Depending on how far/often your run, that could mean new shoes every two months, or only twice a year.

If you’re on the more frequent end of that spectrum, and also happen to be on the broke-college-student end of the spectrum, you might feel exasperated hearing that “guideline” because hey, running shoes are $$$! So what is a broke college kid (or just a cautious spender) to do?

Here are my best tips to saving money and keep on keepin’ on with a smile on your face:

  • Know your running stores: many smaller independent running stores have a customer loyalty program or something along those lines. Get on their mailing list, and a lot of times you can score coupons for up to 25% off!
  • Know your running stores.II: in respect to ^ stores, I have found many that offer a discount when you donate an old pair of shoes. My local running store has a shoe recycling program that gives the shoes to those in need locally! You save money. You do a good  deed. Everyone wins. :D
  • Be OK with wearing last seasons’ model! I know that the 2150s just came out.. and I know that they have some sick designs and colors…  but truthfully (aside from colors) there often isn’t a big change from one model to the next. Do your research to make sure you’re not missing anything thats  truly “improved”, and if not, try and score the last seasons model, along with some extra change in that pocket.

(My “last season” model still has this awesome tat on the tongue!! Haha – you guys are going to start to think I really DO color coordinate all this…)

  • This tip comes to you via the mens XC team at the gym. Have a “fall jar” – any time you fall while out running or walking around, or even come close to falling, put $1 in your jar. Although the $$ typically whet to adult beverages items other than shoes, this could definitely be your shoe piggybank. Also, if you have the balance of a tight rope walker, I think it would be good to use this as a “negativity jar” … any time you find yourself whining not looking forward to a workout, or skip a workout, drop in a dollar!
  • Run/walk/bike instead of drive when possible. Gas isn’t getting any cheaper, and you can knock out a workout while checking items off your to-do list!
  • Make sure you’re wearing the RIGHT shoes. How much would it sting to figure out three weeks in that you don’t like these shoes, or this model doesn’t have enough arch support.. but its too late to return them? Burn.
  • Online? If you don’t have a good running store near you, or no customer loyalty programs, nada, online shopping brings those options right to your doorstep. I have had ridiculously AMAZING customer service with Zappos.. and I know they’re not even running or athlete specific, but they have a lot of options AND also typically have the last seasons models left over. Especially if you’re like me and have baby feet and stores don’t stock your size… online is the way to go!

Brooks also say that replacing your running shoes is a lot cheaper than replacing your knees. Or foot. Or HIP. Amen to that! These are Asics 2140s (the 2150s are the current model), and I basically always run in the 21XX series. I’m not saying I would never run in a different brand of shoes, but if you know me, you know I’m an Asics girl at heart. If you think about it, it’s sort of funny how we develop certain brand loyalties. Initially I started running in Asics because when I first became a runner, everything I knew I learned from my mom and that’s what she wore. Thankfully, that was also the shoe that was recommended when I was like 12 and went to be “fitted” at our local running store. I’ve tried two other brands, but Asics are my LOVE.

Because I tend to get a little OC with the photos… I might as well share these with you, right?

el pollito was curious -//- i let him break em’ in for me

I decided that red on white would bring out my tan. -//- don’t argue. hard core.

haha you probably can’t tell the diff. between the dirt and my moles -//- don’t argue. hard core. :D

READER QUESTION TIME:

  1. How often do you change your shoes?
  2. Where do you buy them?
  3. Are you particular about the brand you wear, or do you try out different companies?
  4. Do you also have blindingly pale legs but could care less Have you broken out the shorts yet?

OK chiquititos… it’s 5:00, it’s 37°, it’s RAINING, and it’s almost run time. Hmmmmm. If I weren’t meeting the guys, would I be going out in this weather? $1 in the “fall jar”!! Haha, I might be getting new shoes sooner than I think! Peace out.

-E

p.s. psh…. of course I’m running. What kind of a question is that! ;)

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The Triathlon Rx | February 11, 2010
17 comments

I leave Yak Tracks…

Not because I have abnormally large feet, but because that’s just how I roll. ;) This is my friends, Train On Top:

Winter Running: Part II

This is somewhat an extension of the WINTER RUNNING edition of my Train On Top files. Even if Phil, the groundhog, hadn’t seen his shadow last week, I’m pretty sure all of us up here in Minnesota knew there were six weeks of winter left. My sister and her hubs in D.C., and my dad in Philly, would most likely attest to that. Luckily, I’m prepared for the temps to drop back below zero, or for another foot or two of snow to dump… again. If you’re from the rather arctic regions of the U.S. (or Canada or England ::waves::), chances are you know the drill and your outdoor training didn’t even take a hit. Yeah… I see all you snow pro’s out there smilin’…

But maybe you’re not a “snow pro”… maybe you’re not so keen on the words wind + chill being joined together to form a subzero condition of constant cold… maybe you’d prefer remain vertical during your run, avoiding ice and snow at all costs. The reasons could go on and on, but they don’t have to! In addition to all the layers, lights, and long socks we talked about last time, I want to dive in a little deeper with three items that may make your winter run a little more enjoyable.

1. YakTrax Pros

OK, so I did mention these last time, but no picture, no nothin! I wanted to do an official “Product Review”, so here it is:

Yaktrax Pros are definitey my traction device of choice, and I’ve had the chance to sample several other options. I can attest to what they tell you on their website, the Yaktrax Pros provide not only better traction, but confidence and safety on packed snow and ice. If you look at my picture, you can see that are also easy to put on and take off – they just strap around the bottom of your shoe, and are held on with a velcro strap across the top of your foot. I’ve been asked if they’re “uncomfortable” to run in, or if I feel like they change my gait, and the answer is – nope! The only time I notice that they’re on my feet are when I hit a dry patch of pavement and then I can hear the coils hit the ground. The website says “packed snow and ice” and I took a picture once upon a witnery run (aka last weekend) to show you just exactly what the Trax love:

Minimal snow. Minimal feet.

L: no need for the trax. R: love the trax.

Speaking of coils, if you look closely at my photo you’ll see that I’m missing a few. Well, one piece of advice I would give you for the overall health and wellness of your Yaktrax is: don’t leave snow on them, and then close it up in a plastic bag. General chemistry will tell you that the metal will start to erode if kept wet and enclosed.. and I neglected to realize that two years ago. That’s another point to be made – two years ago!! These Yaktrackers have definitely seen their fair share of winter miles, so it’s no wonder that a couple coils have broken down by now. I think that they’ve held up fantastically given how much impact they take!

I am not going to tell you what to do, but I’m going to buy another pair in the next few weeks. Maybe possibly I’ll find a pair on sale since it’s nearing the “end” of the season (mmmm, right). I can’t say that they are 100% necessary, but they will make outdoor running in the winter 10x more enjoyable!

2. PONYTAIL HAT

Going to apologize in advance… I got a little photobooth happy :D

Unless you’re un hombre with a massive mane, this one’s for the ladies. I LOVE my ponytail hat!! Sadly, I cannot tell you what brand it is, because there is no tag inside, and I got it at a marathon expo! Twin Cities’ expo to be exact. If you happen to be reading this and knows who makes these hats, let me know because I’d love to give full credit!

I don’t need to just push my brand here, but it’s the only one I can give an official review of. Some other companies targeting the ponytail crowd are Nike, TrailHeads, Drylete, Sugoi, and more. There are also ponytail headbands for sale out there, but in my mind, my ponytail can go either above or below a headband.. I’m not so particular that my ponytail absolutely must be situated right where my headband would fall. ANYWAYS, my ponytail hat, whatever brand you may be, is actually quite light weight - almost like swimsuit fabric. Nylon? Mmm, I don’t know my textiles, but I DO know that these hats rock. If I leave my hair down, or even put it in a low ponytail, it’s just a big tangled [sweaty] mess by the time I get home. The ‘mess’ portion of the problem is clearly solved, and for me, so is the ‘sweaty’. Because my hat is pretty lightweight, I can rock the headband and keep my ears toasty, but the top of my head doesn’t get too hot. PLUS, this lets me color coordinate my running outfits but still  keep a neutral black base layer which is super important for winter running fashion. (KIDDDDING!)

I’ve seen these at many a race expo, and they come in lots of different colors. There were also some with fun sayings or “26.2″ or “13.1″ printed on it. Love. It. Again, I can’t say it’s “essential”, but if you have pony tail length hair, it’s definitely a nice item to have!

3. Balaclava

No, I am not going to rob you, nor am I going to steal this big box of Clif bars. I am going to keep my face warm though!

The balaclava, not to be confused with the sticky sweet baklava, is a hat, gator, and face mask all in one. At the same time, it provides the flexibility to be worn as only one or the other. If you find yourself freezing when you step out the door, but sweating two miles in, you can easily tuck the face portion under your chin, or even pull the entire “hood” down if need be. Truthfully, I have three of these, all in different thicknesses and fabrics. The one pictured above, and the one I would argue is my warmest and most versatile, is the Seirus Ultra Clava.

You can’t tell in my picture, but the nose and mouth portion of the face mask are made of a different fabric, and the nose even has a slit to help with ventilation. My only problem with balaclavas (and this is really a biological malfunction on my end, not the face mask’s problem) is that my nose is legitimately like a faucet in the winter. And that’s probably an understatement. Possibly TMI, but I’ll bet you I have to “blow out” every .3 miles… yes, quite the pro at the snot rocket. This happens whether my nose is covered or not, so I would definitely rather have it covered and warm than frostbitten. Luckily though, it’s not like it’s so much extra effort to tug the face mask down, take care of business, and pull it back up.

I would categorize balaclavas under the “most definitely essential” category.

COMING UP…

Well, now that you have three more items to help you train on top and make it through the winter, what could be coming next? I wish I could could tell you I have a huge ultrasound machine that will melt all the snow, especially given Minneapolis’ new wtf are you thinking?! parking rules. All I can say is it’s a damnwell good thing I have my Yaktrax and Balclava, because with these new rules I’m going to be parking in Wisconsin and running home. Maybe I can do another Live Post and videotape the 35.6 miles I will have to traverse from Hudson to Minneapolis…

Returning to bidness. I arrived home to find a pretty brown box wrapped upon my doorstep. Yes Mr. UPS, I do love you. With this box comes a review and a recipe to take you back to your childhood bakery. This one’s for you Allie! I am also starting work with a new company, Model Per4mance, and want to tell you a little bit about them, but they deserve more recognition than just a shoutout! Until next time mis amigos, I wish you strong legs, warm decent weather, and happy training.

-E

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The Triathlon Rx | January 24, 2010
12 comments

A Long “Run” and a Live Post…

As promised – I’m back on Sunday, my favorite day of the week! And I have a lot to give you, so I’ll get right to it!

Sunday Long “Run”

Poppin (Remix) – Christ Brown ft. Lil Wayne & Juelz Santana

Today, being a Sunday, would mean it’s a long run day. We haven’t discussed my running status much as of late, because well, there really isn’t a status. It’s been constantly changing! For the month of December, running was super minimal. (read: like 30 miles for the entire MONTH maybe?) No – its most def. not because I can’t handle the Minnesota winters – we all know I’ve got that covered. ;) Unfortunately.. it would be the hip. Again. My next “big” Dr. appointment is February 8th. Maybe I’ll know more after that, but at this point, this is what I do know: (words of my lovely sports med doc:) “It’s not going to just break through while you’re out there – if you want to be running, and it isn’t excruciatingly painful, you might as well.”

High Definition – Lupe Fiasco ft. Snoop Dog & Pooh Bear

So since January, I’ve taken that and run with it, literally. My milage is still NOTHING like “normal”, but at least I’m running a few days a week. However, no weekend long run for me. So today’s “long run” is brought to you by my Octane Q47 (or what I refer to typically as my “xRunner”) machine… lookin a little like this:

Dirt Off Your Shoulder – Jay Z

And since I have two hours scheduled with this bad boy, I figured what a better time to give you my ellipti/run/music rundown. What you see in BOLD and PURPLE are the songs that are playing currently while I am typing. Yes. Blogging while working out is pretty much the only way I have time for this right now. And since right now I have, oh… an hour and 44 minutes left, you get lots of songs. ;)  My iTunes is on Shuffle btw, but I’m skipping around a bit if I hit a song I don’t like.

Beggin – Madcon

As you can also see, I’m not writing a ton in between what are anywhere between 4-5 minute songs. That’s because blogging, as I’m sure all of you who have your own site know, takes mucho tiempo.

Track 7 – Grey’s Anatomy Soundtrack

(Don’t know the actual name… really not a fan of this song… but it gives you an idea of the eclectness of my iTunes.) Which brings me to the next item on my agenda…

Future Updating Schedule:

Guarantees – Atmosphere

It’s no joke that I am super busy this semester. But this blog is really important to me, and I actually really LIKE doing it! My iCal last week looked a little like this, and this is even just a four day week, with school just having started, so not a ton of homework yet. This also doesn’t show the 6 credits of online classes I have currently going on! Ayyy. Contemplating dropping Physics this semester, but that doesn’t seem like a good plan because I still need to take it at some point. All the classes I’m taking right now are ones I need to eventually take! Thank you God for inventing iCal…

This Is What It’s Made For – Usher

Because of this insanity, my posting schedule will most likely be once or twice a week. It will also probably be a bit more to the point and content driven than all this extra curricular stuff. Actually.. no, it probably wont. That’s just how I roll. :D If you’ve seen some of my tweets lately though, you know I got a lot going on:

  • 20 credits
  • 2 labs
  • 2 jobs
  • boyfriend
  • family/friends
  • the Tri team
  • Dr. TriRunner
  • the Tri team’s website – I just took this one on, but I’m excited about it!

There’s no blame or fingers to be pointed (other than at myself ;) )… this is what I get myself into. Welcome to the life of a Type A (+) overscheduler. Moving on…

Real As It Gets – Jay Z ft. Young Jeezy

On Friday I promised you a gear review, and that’s what I have for you now!

Cycling & Winter Running Socks: Review

You – Atmosphere

First up, my loves of all time: SMARTWOOL. More specifically, their Ultra Light Cushion Women’s Cycling socks:

These were a gift from the boy, and damn, does he know how to pick em’! I love the way these hug my arches in just the right spot, and I don’t have to fold them over because they’re so effing big or have the “heel” be sitting at my ankle! I wear these in spin right now and they are PERFECT! They come up just high enough so my shimano shoes don’t cut into my leg, but they’re still “ankle socks.” Final Grade: A

Dirt Off Your Shoulders Vs. Bittersweet Symphony Remix – Jay Z & The Verve

Next: CRAFT Pro Warm Quarter Running Sock

Alright.. when I told you everything  you’d ever want to know about WINTER RUNNING… I told you how much my feet/hands circulation sucks. Well that post needs a revision: my feet/hand circulation SUCKS when I’m not properly prepared!!

Jesus Walks – Kanye West

This was also included in a x-mas gift from the boy (he’s winning in all corners here!) and DAYYYNG. I. Love. Keep in mind that these were not sent to me by the company – this review is solely based on my usage of said socks and happy warm toes. These. Are. FANTASTIC. On a run where my fingers were frozen solid through… think permafrost frozen… my feet were SO toasty, but not sweaty! Just happy, happy toes. Thankkk you to novio and thank you to Craft! Final Grade: A+

Real World – Match Box Twenty

(Haha! I told you it was on shuffle!)  While were on the subject of SOCKS, I will say that I am yet to wear my supafly Kayano Left and Right specific running socks that my mom gave me for Christmas. I feel like these need to be reserved for races or special occasion / monumental runs only. Q: Do you have any clothes like that? I definitely have a racing only sports bra!

Push It Remix – Camron ft. Jim Jones, Juelz, and Lil Wayne

Annnd that’s one hour down! Love it! What I don’t love is this weekend is “Open House” weekend at my gym. Read: Way super overcrowded!! Un momentitio chicos… bathroom break. :)

OK! Hour two.. start it off with an all time favorite:

I’ll Be Missing You – P. Diddy ft. Faith Evans

This is also where I switch to going backwards and up the resistance a bit! Annnd make sure I’m continuing to hydrate:

Baby It’s Cold Outside – James Taylor ft. Natalie Cole

(Hahaha!! Don’t judge!) Ok so I’m starting to really enjoy this live blogging thing. Pictured above (excuse the blurriness.. I took it one handed and moving) is the new LEMON LIME Powerade Zero! But not only Powerade kids.. that would be Lemon Lime PowerDew. If you haven’t done the PowerDew yet.. hop on it. And make sure to tell me what you think!!! And because we’re talking about beverages and hydrating….

Nilla’ Mint Coffee Recovery Shake:

Hotel California – The Eagles

I also told you last Friday that I had a recipe coming! I fell in love the second this cool, creamy shake of shining glory touched my lips. Not exaggerating.

Always Coming Back Home to You – Atmosphere

Thankfully that was not a 4:26 am photo! Here’s what we got goin’ on:

  • Chocolate Mint Coffee, (.5 – 1 cup, depending on preference of taste and texture) cooled (a la Ghiradelli – sent to my by my absolute fave SwimBuddy Lizzy)
  • 2 scoops Vanilla protein powder
  • Xanthan gum
  • Ice ( I use about 6 regular sized cubes)

If you tragically are not able to find this miraculous mint coffee, as I no longer am because I ran out and apparently this is a seasonal delicacy, I have moved on to using regular coffee (or espresso to be more accurate), dark coco powder, and mint extract. Place all ingredients in blender of choice, and get to town.

Say Shhh – Atmosphere

(If you’re from MN.. GET that song. Has been a favorite of mine for a lonnnng time!) Depending on the type of protein powder you choose to use, you can get upwards of 20g of protein here! Other variations: you could use chocolate flavored protein powder and nix the cocoa powder. You could do half coffee/half milk (or milk alternative). If you’re lucky enough to have any leftover Girlscout Thinmint cookies stashed in your  freezer… send them all to me one or two blended up in the drink would lead to nilla/choco/mint ecstacy. Caution.

When’s the Last Time – Clipse ft. Pharell

As you can see, I did this in my Magic Bullet and it barely fit. I’m still praying that the folks from VitaMix HQ over in Cleveland, Ohio will find this lil runner/triathlete/future doctor and realize:

Dang – this girl really needs a Vita Mix in her life. Her future depends on it. How can we help?

I have an extra kidney if any of your employees need it. We could work out a deal. KIDDING!!! Kinda… ;)

Bout It – Yung Joc ft. 3LW (Step Up Soundtrack)

Alright – decision time: I have half an hour of this “run” left… and there are still about a billion things I have on my “to post” list. I wanna give you a GU2:10 (or Goal Update for those who haven’t mastered the Dr.TriRunner terminology…) but I think I will wait till January is over and  give you a complete one month perspective.

Maria Maria – Carlos Santana ft. Wyclef Jean

(Yes, I really did only type that much in the time it took to play all of Bout It. Not a short song.. but I’m sweating more liquid than my shower gives on a good water pressure day. Haha what an attractive mental picture..) What I think needs to happen right now, since I neglected it on Friday, is a little guilt relief. That’s right kids – sounds like a…

Sunday Friday Confessional:

What We Talkin’ Bout – Jay Z ft. Luke Steele

You know the rules of the game: there are none. Nothing is off limits. You fess up, I fess up. We all feel better. This is a practice I have very much loved ever since my very first ever Friday Confessional back in November of 2008. One year ago I was fessing up to this:

  1. I’ve become rather spiteful without running. I’ve seen other people running outside or hearing them talk about running and wished they couldn’t run too. It’s like if I can’t run, no one else should. :(
  2. I stole my roommates pack of Cinnamon Spice gum off her desk. Sorry Laur – I owe you.
  3. I ODed on Cinnamon Toast Crunch one night in the beginning of the week. I literally had FIVE bowls. Just dry. Back to back.  And I felt sick as hell afterwards/the next morning. It was completely emotional and very delicious. But I don’t need to do that again.
  4. I paid $55 for unlimited group fitness at the Marino. And I’m yet to take ONE class. I signed up for abs tonight and spinning tomorrow morning.
  5. I accidentally brought home a pool belt from the Y. And it is sitting under my bed. And it’s mine.

Ever The Same – Rob Thomas

Have I changed? Let’s see…
#1 – I am currently running, but nothing like “I used to.” But my thoughts on that one are much more stemming from frustration.. not “spite.” Or at least I’d like to think so.
#2 – No stealing gum. I have a plentiful stock of my Stride favorites.
#3 – No more CTC sadly – I no longer have “the caf,” and therefore no longer have open access to crack this goodness. Probably a good thing.

Nothing Ever Hurt Like You – James Morrison

#4 – $55 seems like a steal when you’re paying $68/month for a gym membership. Nuff said.
#5 – That pool belt fits me perfectly :)

This week I’m going to confess only one thing to you in the blog word, because a) I only have 7 minutes left and I want time to make a song wrap-up, and b) I’ve been pretty darn good this week if I do say so myself. Here we go:

Move If You Wanna – Mims

  1. I have become increasingly reliant on sleep aids. Tylenol PM, Simply Sleep.. the melatonin ain’t doin jack isht. It’s at the point where if I don’t take anything, I just don’t get tired. No matter what. Friday night – took nothing. Fell “asleep” around 4 am. Was already awake when my alarm went off at 8am. I’m fessing up to this one because it’s actually a problem. I plan on talking to my doc about it at my next appointment. Which I am yet to schedule. :/

That’s all I have time for kids! This was a GOOD POST if you ask me! Sorry if I overwhelmed you with all of  this at once though. Here is the…

Long “Run” Song Wrap-up:

Encore – Jay Z (good song to end on!)
Poppin (Remix) – Christ Brown ft. Lil Wayne & Juelz Santana
High Definition – Lupe Fiasco ft. Snoop Dog & Pooh Bear
Dirt Off Your Shoulder – Jay Z
Beggin – Madcon
Track 7 – Grey’s Anatomy Soundtrack
Guarantees – Atmosphere
This Is What It’s Made For – Usher
Real As It Gets – Jay Z ft. Young Jeezy
You – Atmosphere
Dirt Off Your Shoulders Vs. Bittersweet Symphony Remix – Jay Z & The Verve
Jesus Walks – Kanye West
Real World – Match Box Twenty
Push It Remix – Camron ft. Jim Jones, Juelz, and Lil Wayne
I’ll Be Missing You – P. Diddy ft. Faith Evans
Baby It’s Cold Outside – James Taylor ft. Natalie Cole
Hotel California – The Eagles
Always Coming Back Home to You – Atmosphere
Say Shhh – Atmosphere
When’s the Last Time – Clipse ft. Pharell
Bout It – Yung Joc ft. 3LW (Step Up Soundtrack)
Maria Maria – Carlos Santana ft. Wyclef Jean
What We Talkin’ Bout – Jay Z ft. Luke Steele
Ever The Same – Rob Thomas
Nothing Ever Hurt Like You – James Morrison
Move If You Wanna – Mims

[Change of location - the workout went wonderfully! No pain, sweated my a$$ off, and feel good. At home now.] Hope you enjoyed this post as much as I did! I have two pages that should be up and running soon: music, and the return of my blogroll (finally)! There are more layout/style changes to come too. For now, if you’re looking for music (like the Reader’s Choice Ultimate Mix) just click on the “music” tag in the right column! Gotta go for now peeps – my VIKES are playing tonight!

-E

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The Triathlon Rx | December 29, 2009
9 comments

An Adidas review, plus the greatest Mall in America!

In attempts to save face post more frequently, but avoid just throwing out chit chat that no one really cares about, I thought I would present you all with one of my favorite things: running apparel!

As mentioned in my Christmas recap, my mom and I like to focus on practical gifts. Since we are both first and foremost runners, and regular people on the side, that often means running gear or workout clothes! It usually ends up the case though that whenever my mom and I buy each other clothes, we end up exchanging the item for a different size/color/style. We’ve done this enough times to know now that it’s better to just give money or a gift card, and then go shopping together. Aside from the QT, we get a double score because shopping after Christmas means big savings!!

I bring you my friends, Mall of America. And better yet, Mall of America two days after Christmas!!

(Just slightly bigger than my tree at home ;) )

Yes, possibly the one and only thing you knew about Minnesota is that it’s home to the great Mall of America. Once the nation’s largest indoor shopping mall, we have now been apparently outdone by the King of Prussia mall in Pennsylvania. Do I really care? Mmm no, because I know where my heart lies. <3 (And that is on the Kite Eating Tree swings in the indoor theme park – Camp Snoopy. Now sadly “Nickelodeon Universe.” Tragic.)

One thing that everyone assumes about Mall of America, includeing just about everyone that lives HERE, is that it is suuuch a hassle, so crowded, and so stressful to go there. Wrong, mis amigos, very wrong! Every time I’m leaving the mall, I tell myself, “you need to come here more often.” Even if I’m not going to shop, it’s a great place to go walk around and just people watch. It’s a whopping .57 miles around one “lap” of the mall, so if you amp yourself up to shop your day away, you can at least get a few miles in while you’re at it! Especially if you’re as indecisive as me and double back to every store you’ve already been to once you’ve checked out all your other options! ;)

Back on track docta! RUNNING CLOTHES! Aside from a few goodies under the tree, my main gift from my mom was just CASH MONEY so I could pick out what I really wanted/needed. There is one store at MOA that I’ve always had really good luck at finding stuff that I like, and finding it in my size. I present to you my treasures:

Adidas AdiBase Tank

Adidas tank #2 (haha I lost the tag!)

Adidas Soft Touch 3/4 capris

Adidas RSP Astro Pants

So based on these purchases, it would seem like I’m pretty dedicated to Adidas, no? This would contradict what I told you in my Winter Running novel post – I looove Brooks running clothes! Sadly, this wonderful fantastic supergoodsteals store does not carry Brooks. They DO carry a huge selection of Adidas and Nike, and also a few other brands that I love, but just not for running (unless we’re talking winter running socks, because we all know Smartwool is clutch)! I will not mention the other brands of “workout“ gear, because we all know how incredibly judgmental I I’m trying to be more open minded.

Legit moisture wicking is a huge selling point for me, because let me tell you, I’m a sweaty beast. Wait, what? That’s not a turn on? Haha, what can I say, homegirl works hard. ;) Both tanks feature Adidas’ “ClimaLite” superpowers, and today I took Tank #1 on a test drive. Honest review (non-sponsored/paid for by anyone but ME) I was very impressed! I’ve had “moisture wicking” FAILS with several different brands, but my Adidas knows what’s up!

Included in the other running related goodies that were under the tree:

A Running Minnesota race calendar/training guide, and my very first pair ever of foot-specific sock! Haha I’ve always made fun of these, but who knows, maybe I’ll be pushin’ em as hard as I push my Asics SHOES once I run in them! Socks like these are usually reserved for race day only in my house. :)

Unless something goes terribly wrong with my other supa-fly-Adidas gear, you won’t need an update from me. I expect the best from them, and I’ve got faith that they’ll pull through!

p.s. I hope you guys like the new header/design. There are definitely still a few things I’m trying to work out, as well as getting the rest of my PAGES up and running, but I like the photo header so far! Keep in mind, you can find all my Training On Top volumes (Winter Running, Swimming, Pool Running, and stay tuned for Cycling and much more to come!) under the Train On Top page – haha, how convenient! Also, remember to keep checkin in for a few goodies that could be headed YOUR way! There are a few things in the works that I’m not allowed to post about just quite yet, but we’re getting there! Have a lovely day!

-E

oh quick p.s. – just in case you guys were worried I was going to go blind, my eyes are MUCH better! Turns out after my orbital cellulitis cleared up, my eyes went into oxygen deprivation overload because I chronically overwear my contacts. That is a big optometric no-no. Fear not – steroids + a week with my spectaclebestacles and my eyes are white once more!

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The Triathlon Rx | December 21, 2009
6 comments

Train On Top – Volume 3: Winter Running!

I am happy to report that I am DONE with academics until January 18th,  at which point I’m sure the 20-credit load will hit me and I’ll say “whaaat am I getting in to?” Until then, I’m completely satisfied with the extent of my “education” being Scrabble games with mom and grandma, and attempting the Sunday crossword. :)

DSCN0776

I feel like there is so much to catch up guys up on, but to avoid writing a novel, or boring anyone to tears (scratch that last one – if you guys didn’t like it, you hopefully wouldn’t be here!), I’ll stick with one thing at a time. That one thing of today, as promised…

WINTER RUNNING!

With the exception of one brief year spent in Boston (in which I didn’t get to do a whole lot of running during anyways, thank you very much percutaneous pinning of left femoral neck)  I have spent the last 20 years living in Minnesota, and enduring, suffering, loving, and adventuring through the winters. As a wee five year old I did Ski School, ordered my hot dog and chocolate milk for lunch, and fatefully failed an attempt to get off the chair lift, resulting in scarring memories of me balling all the way down the mountain hill (pretty sure Minnesota is a non-mountainous state). No more skiing. (OK, the experience was def. not that traumatic, but downhill skiing is expensive!)

I also have fond memories of building hardcore igloos out of the snow that piled up from the plows on my corner. You’d swear my neighbor and I were children smuggled down from Alaska. So clearly, there was a time when winter was enjoyable. Where did I go wrong?

forecast1

Love you Chris Schaffer, but that can be a little discouraging. However, like most all of life my friends, it’s a MINDSET. If you decide ahead of time that something is going to be miserable, hard, unsuccessful, or worse, un-attemptable, guess where you’re going to end up? With a big fat goose egg, a frown on your face, and quite possibly a piece of coal in your stocking (or Haunakkah equivalent, sorry for my ignorance). If you go into it (whatever it may be) with a positive outlook, a can-do attitude, and a little planning and preparation, well that amigo spells success. (Or éxitoI suppose ;) ) Here’s what I got for ya:

PE 3315: WINTER RUNNING
Instructor: Sperly
Credits: 3
Grade: A-F, Pass/Fail option upon instructor approval
Prerequisites: LIFE 1303 Sucking It Up In A Complainer’s World

LAYERS

I don’t know how I can emphasize it strongly enough, but if you are someone who has actually attempted winter running, successively froze yo ass off, and swore it off for good, then LAYERS are your new best friend. This requires that you own more than one set of good winter clothes, but trust me, it’s well worth the investment. I’m the biggest campaigner for the “running is a low cost sport / anyone can do it” movement, but truthfully, your favorite cotton hoodie (no matter how warm it is) isn’t your best bet. Get cozy with the terms “thermal” and “moisture wicking”. And also please not that Under Armor is a brand, not a style of top. :D

On a super cold and windy day (ie -18° windchill, SE winds at 18mph blowing across the lake, and snow/ice/raining), LAYERS may look a little like this for Dr. TriRunner:

DSCN5363

Smartwool: Clutch. End of story.

DSCN5364looks like I forgot a "top layer" picture!

Base layer: medium to heavy grade spandex.

2nd layer: looser fitting spandex, a pair of windpants, or a 2nd pair of regular spandex. I actually didn’t wear the 2nd pair on this day (it really was -18° with windchill!), but that’s personal preference. I can’t STAND having my legs too hot. Keep in mind though, that is only something you will learn with experience. Better safe toasty than sorry!

DSCN5369

THERMAL: Actually, now that I write that in big bold letters, I realize maybe I’m using the wrong terminology. By “thermal” I mean its got that fleecy feel inside, it wicks away your sweat, but magically at the same time keeps heat inside – so cool! (Some days I still think I should have gone into BioTech…) Oh and while I’m at it, here is a perfect example of my non-Under Armor top. The maroon top as seen above would be NIKE Dry Fit. I’m not sure what makes people think that any top like this is called an Under Armor, but that would be a fallacy my friends. (Oh no! There’s that “education” sneaking back in!)

Jacket: Things to look for – windproof, ventilation options, reflective or neon strips.

BASEbase: My mom always likes to wear a full-length bra top underneath. I get too hot, and a regular sports bra is all I need/want. Again, this comes with lots of trial and error.

DSCN5367

Hat vs. Headband: Personal preference. For me, this completely depends on the actual temperature outside. I’m sure you remember your mom nagging you on your way to the bus stop to “Wear your hat!” and her motherly concern came with good reason – heat escapes through your head (heat rises), and chances are if your head is cold, the rest of you will be too.

Gloves vs. Mittens vs. Both vs. “What do you mean you’re not supposed to put ice fishing hand warmers next to your skin?” : OK.. so the mittens I’m holding up in this picture are actually SKI MITTENS, and yes, at times that’s what I resort to! The most common question I got was “how do I keep my hands warm?” and truthfully, that’s something I’m still playing around with to figure out! I don’t care how expensive or how “weather proof” your fancy shmancy gloves are, but for ME, they’re not gonna work. I have tried out so many pairs of gloves from specialty running stores where they told me “these are the warmest we have!” and ended up returning them because my fingers froze into ice cubes. I’ve also done double layering, and that didn’t work for me either. My best solution so far is either hard core mittens as seen above, or gloves with a pair of mittens over the top! Sorry I can’t be a huge help with this one.. it’s a lot of trial and error. And NO, you are not supposed to put those hand warmers next to your skin.. Oops!. :/

Gator: like a scarf, only connected and lovely. I also have a balaclava, which makes me look like I’m about to go rob a bank, but man is it warm! One or the other will do for sure, but I like having both for varying temperatures!

TRACTION

Yak Trax. More specifically, Yak Trax Pros – the model made for more than just walking. They are basically what looks like a rubber bear trap with steel metal coils around the rubber that strap on your shoes. The coils help prevent slippage on ice, but also just give you more confidence in your footing on compact snow. Good stuff I say. They’re all I have used to help with traction, so I can’t give reviews on any of the other products out there.

MOTIVATION

Please refer to prerequisites of the course.

VISIBILITY

This is something I hadn’t initially thought of including, but I just finished my last Runner’s World issue today and there was a key article on Running Safety. With the skies getting dark around FIVE this time of year, more runners are out after dark, and I think visibility is a super important issue to address. The article isn’t just about visibility – they also talk about rules of the road, which are equally important when sidewalks aren’t shoveled and you have to resort to the streets! Without wanting to summarize the whole article, I will just link you to it! Runner’s World: Collision Course. Here are a few of my favorites for winter visibility:

Asics reflective bands

Asics reflective bands: Can go around your ankle. Your wrist. Your upper arm. Wherever you put them, make sure it is in a place that is visible, and preferably, a place that MOVES. I wear them up around my biceps because you swing your arm when you move, and a driver is a lot more likely to pay attention a glowing yellow band that’s bobbing back and forth than one that’s stationary. If you only have ONE (though why would you do such a silly thing) the best spot is your upper right arm because that is what would be closest to traffic (assuming you’re on the “right” side of the road, opposing traffic flow).

Brooks Nightlife Jacket

Brooks Nightlife Jacket: Breathable. Fitted perfectly. NEON. LOVE is an understatement for how I feel about Brooks clothing! It’s close in intensity as my love affair with Asics shoes.

Black Diamond head light

Black Diamond head light: Let me tell you something kids – there are “headlamps”, and then there are headlamps. The first one I bought was a Fuel Belt head light. I’m not saying anything against the company at all, but that headlamp did about as good of a job lighting up my path as I could have done on my own, running in shorts and lighting up the ground with my so sad white legs. This was a type of headlight made so runners/other people can SEE YOU, but it was not made to light up the path ahead. No offense amigos, but I think you guys should stick to hydration options. Luckily the running store I bought it at took it back no prob. Luckier still, my friend had an extra headlamp lying around that he passed on to me – what a guy. ;) It’s a Black Diamond like the one above, minus the camo, and it does just what I need! Visibility. For me. For you. For playing in my closet like Bob the Builder. It works. :) A good headlamp can run you anywhere between $30-$80, but it’s a good investment.

ETC…

Just a couple of accessory tips – before heading out, feel free to “warm up” inside. Run up and down your stairs a few times… get the blood pumpkin, and it might not seem so bad thinking about heading outside. Also, if you roll like that, feel free to hit the treadmill. I actually have a good fellow Twin Cities bloggy friend who will be stopping by to tell you how she is the treadmill master. :) And finally, a disclaimer – most of the advice I dished out today is for COLD weather. Like cold cold. Never in a million years would I wear two pairs of pants, ski mittens, a gator, and “under armor” ;) if it was only 20 degrees. If anyone takes my advice and gets TOO HOT, or god forbid wasn’t warm enough, sorry homes… like I said – trial and error!

Wow.. so didn’t I say “without writing you a novel”…? Myyyy bad. Hopefully you found some/all of this helpful, and will think twice before dashing off to the gym instead of hitting the great outdoors for your run! Plus, there’s the B.A.M.F. factor here – you will feel so much more hard-core when you come back and say, “yeah, I ran in that!” I know there’s a little bamf hidden in you.. you just need to dig it out!

And speaking of OUT, that’s me! I have a running store to visit and items to buy (sorry mom, you’ll have to wait till Christmas)! Adios muchachos.
-E

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