Alameda Runners – Get After It!

Santa stopped at Finis on the way to my house this year and brought me a pair of competitive briefs, two pair of long SwimAmerica shorts and a pair of shockwave goggles.  Finis has quietly taken over my swim collection.  I don’t have much brand loyalty for anything.  If a company takes over on any of my high use items, it because they have a product I like at a price I am willing to pay.  People who do not shop at swim shops don’t usually know about Finis.  The big sporting chains usually carry Speedo, Nike and little else.  Nike is the king of sports and swim suits are called Speedos for a reason.

The Finis competitive briefs are great swim suits because they are durable and double lined.  When you swim in a pool a lot, the single lining gets very thin and become transparent when wet.  You usually go around mooning people for a while before someone tells you about your clear shorts.  The double lining gives you time to notice the wear before the inner lining wears out.  I like to wear briefs when lap swimming because there are less things to move around and wear out.

The Finis Swim America long swim suit was on sale so Santa brought me two pairs.  The long shorts do not last nearly as long as the briefs because there is a lot more material to stretch out and move around.  The long shorts are a good change of pace every now and then.  I really like the long shorts when I am going to do a swim bike combo.  Riding with the long suit is like wearing cycle shorts without padding.  I see a lot of guys at the pool wearing the long suits.  Give them a try, long shorts may be for you.

Shockwave goggles – My first pair of Finis goggles were review goggles and I have been wearing them since.  Goggles are very personal as everyone has a different facial structure.  The Finis goggles have a good seal that is pretty durable.  The anti fog coating lasts about as long as the seal so it is a good match.  I get between 200 and 300 swim hours out of a pair of goggles before they start fogging up and leaking.

I like my Finis swim equipment.  All of my stuff is for training.  I do not wear race swimwear as most of my races are in cold water where I am wearing a wetsuit.  I have a warm water triathlon scheduled this July in Napa California.  I will not wear a wetsuit in 75 degree water but I am not sure about wearing a $200 swimsuit on a 56 mile bike ride.

It is time to start training for the Oakland Running Festival half marathon again.  I will be carrying my 2:15 pace sign once again this year.  Last year, a lot of people fell off the pace during the run.  I did not like watching so many people fall off the pace, so I wrote a training plan for a successful 2:15 half marathon.  Completing a 13.1 mile run in 2:15 requires an average pace of 10:20 per mile.  Last year, I planned on running a 10:15 pace to make up for time lost at the start line.

In reality, we ran at a 10:03 pace to make up for the start time and walking through the water stops and finished at 2:15:35 clock time.  To finish at 2:15 you will need to train for a 10:03 pace.

To make training easier, I wrote a training plan for you to follow.  I know a lot of people do not want to run four days a week.  Running four days a week will certainly make things easier for the half marathon but days can be skipped.  It is very bad to skip long runs (need to build up those miles) or tempo run (which is when you build your speed and endurance).

I like to do my long runs on Saturday.  Sunday is fine for long runs too.

Long runs – During the long runs there should be no hard breathing.  You should be able to hold a conversation for the whole run.  If you start to breathe hard, slow down.

Cruise runs are a bit faster than the long runs but do not need to be too fast.  These runs are just to add miles to the legs.

Runs are random things that are a bit faster than cruise runs.  You can vary the pace of normal runs to change things up.

Tempo runs are where you build your speed.  They hurt.  You will need to build up to 9:00 to 9:30 miles for 30 minutes.  It is good to start out by jogging for about 10 minutes then pick a target a few hundred yards away and run towards it.  You should be breathing hard when you get there.  Slow down and repeat the process.

It is tradition to tell you to go get a physical before you start a running plan.  If you have good luck with getting a sports physical, let me know who your doctor is.  Get to training and I will see you on March 27th.

Week :   Mon                  Tue             Wed               Thur           Fri          Sat    Sun

01/03| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|4 mi | Rest
01/10| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|5 mi|Rest
01/17| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|6 mi|Rest
01/24| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|8 mi|Rest
01/31| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|7 mi|Rest
02/07| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|9 mi|Rest
02/14| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|10 mi|Rest
02/21| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|11 mi|Rest
02/28| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|12 mi|Rest
03/07| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|13 mi|Rest
03/14| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|10 mi|Rest
03/21| 30 min easy run | Cross train| 40 min cruise| 30 min easy| cross train|rest  Half Marathon

I am always asked about my diet and how I manage to look so trim.  People are always amazed when I tell them I do not diet.  I eat healthy foods and try to consume as much as I burn.  I do try to count calories on long workout days so I have some idea of how much extra I need to eat to maintain weight.  Here are my main thoughts on maintaining a healthy weight in some semblance of order.

1. Drink a lot of water.Water is very good.  It helps you digest food and feel full.
2. Stop drinking soda. Soda is loaded with junk calories that do nothing for you.
3. Do not eat food that you do not like because it is healthy.
4. Eat responsibly, you know what is good for you.  Do not over indulge in junk food.
5. Try to eat food that was available 200 years ago.  I try to eat organic food whenever possible but it is expensive and my budget does take a hit from the organic food.  The meat is really expensive but I think the added hormones are are bad for you.
6. Margarine was not around 200 years ago so use butter with moderation.
7. I switch types of milk randomly between skim and whole milk sticking mostly to 1% and 2% milkfat.

I tend to gravitate towards a high carb, high protein diet with little junk food thrown in.  I almost always eat pasta or pizza on Friday before my long workout on Saturday.  Again, I like to stay natural and not add anything powdered or processed to my food.  I do add natural Parmesan cheese to my pasta.  I also like to eat a healthy lunch.  Usually a peanut butter and jelly sandwich with fruit and pretzels.  I like Skippy peanut butter and organic jelly.

My key points are drink lots of water, no soda and moderate all other types of food.

Alameda Runners recently caught up with DeFeet to discuss running sock and clothing products athletes rely on. DeFeet is best known for its socks, but also has products ranging from arm warmers to boxer briefs and baselayer shirts.

We focused on socks and making sure we keep everyone injury free (to the best of our ability).

Trying to determine when to replace running socks can be a difficult challenge, especially as runners begin to prefer certain socks over others.

“Generally when the yarns begin to wear thin or become overly rough on the skin, usually in high abrasion areas for runners,” DeFeet told Alameda Runners. “Also if the sock no longer fits snug and secure to your foot. Never run in loose fitting or baggy socks.

When to throw them out varies greatly on the individual and how well the socks are cared for. It is perfectly normal for spun polyester or Merino Wool to develop some piling (little balls of fiber that appear after multiple wash & wear) in friction areas.

DeFeet also recommended proper care for technical running socks (so you’re less likely to destroy your pricey socks). “Never subject your high-end technical running socks to bleach or harsh detergents, it damages the fibers and results in pre-mature breakdown.”

People new to running (and sports in general) may be shocked to see the cost of running socks and other performance apparel. Despite the higher price tag, most athletes believe it’s worth a few extra dollars to purchase the higher-quality products. DeFeet was quick to point out what sets its products apart:

“The most important things that go into DeFeet are technical fibers that work by providing rapid moisture management, secure fit, durability and value. We personally use and test the socks we manufacture and bring to market. High-end technical fibers such as EcoMade CoolMax® and Merino Wool bring with them a higher cost of goods. Defeet is a premium brand that is owned and operated (manufactured) in NC (USA).”

We typically like to try to shorten quotes to prevent including large blocks of information, but our final discussion topic (plantar fasciitis) warrants a full verbatim entry:

“In general – plantar fasciitis is the result of inflamed foot muscles tightening up overnight. Tightened foot muscles accentuate the pull on the heel bone spur and plantar fascia, making your first steps painful. You know you have heel pain if getting out of bed in the morning and stepping down makes you want to yell “ouch”! Relief and prevention is not usually associated with socks. Here is some info I found while refreshing my mind on the condition. Taking the pressure off the foot goes a long way in helping treat plantar fasciitis. Other plantar fasciitis treatment techniques include:

• Wearing proper footwear for both everyday and sporting activities.
• Using insoles that support the arch and reduce tension on the ligament.
• Making use of a heel pad, heel cushion or slight heel lift to relieve pressure and reduce inflammation of the plantar at its attachment to the heel bone.
• Correcting leg length discrepancy via an adjustable heel lift.
• Using a heel cup to add extra shock absorption to shoes, thus reducing pressure on heels.
• Giving the afflicted area an ice massage to reduce inflammation and relieve tension.
• Stretching calf muscle to reduce tightness
• Maintaining length of the tight calf muscle with the use of a night splint.”

We won’t tell you to buy DeFeet socks, but we hope you appreciate they took the time to answer our questions for us. Keeping your feet, ankle and knees healthy is extremely important for runners, and the socks are an important starting point.

I hope everyone has been training for our March adventure through Oakland.  If you can’t run two miles, three times a week yet, keep up the run walk rotations.  You will adapt quickly.  It may not seem like you are adapting quickly at first but you are.  If you are up to two miles three times a week, add a mile to one of the runs during the week.

Last year, it broke my heart watching people drop off the pace after a few miles.  It was a lot of fun running with a big group all with a common goal.  Last Saturday, I showed up for a hilly half marathon totally unprepared.  As I was running along, I would find different groups to keep me company and one by one the groups went by me as I was struggling along.  It is not fun getting dropped after you have been running with someone for an hour so please train hard and stay with the group.

Now that you made it through my rant, here is the plan for beginners:
Run/Walk M/W/F for 20-30 minutes per day.  Try to run the whole time but take breaks if you need them.  If you start to breath really hard, slow down and walk.  This is the build up phase.
Saturday – Easy shuffle for 30 minutes
Joggers
Easy jog 2 miles on Monday and Friday.
Easy jog for 3 miles on Wednesday
Easy 30 minutes or 3 miles on Saturday.

If you are more advanced and can do more, keep it up.

The Oakland half marathon will take place March 27, 2011 at 9:00 am.  It is time to start training.  For those of you who are already running, keep doing so.  For those of you who have been procrastinating, now is the time to get started.

I will be carrying my 2:15 pace sign again this year.  Last year, we finished at 2:15:35.  The plan I am posting is for new runners who want to finish between 2-3 hours.  I will start out with some basics then get more detailed as we get closer to race day.

In my training plans, I usually increase for 3-4 weeks, take an easy week then repeat the cycle.  The December cycle is our strength cycle.  The first full week of December is easy, just get out and do it.  Get out for a 15-20 minute jog every day.  Take Friday off and run again on Saturday.  If you can’t jog the whole time, slow down to a shuffle or walk.  Try to jog but you want to go slowly.  You don’t want your lungs to burn at all during this phase.  If you feel pain from an injury, stop.  You may feel some pain from being tired but you should not feel foot, leg or knee pain.

Find something comfortable and get out and do it.  Your clothes do not need to be fancy, just comfortable.

Good luck to all of you runners in Sacramento this weekend.  I hope everyone is healthy and trained.  I am sitting at home envious of all the healthy people who are doing the run this year.

For the first timers, bring a throw away jacket for standing around in the start area.  Bring some gloves and a hat.  It is better to have and take it off than wish you had it.

Have fun all.