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.
Now that everyone is ramping up their distance for the California International Marathon and the Oakland Running Festival in March, remember to consume enough calories for those long runs. When you start getting into the long runs of longer than 10 miles, it is easy to start watching your waistline and legs and admiring your physique.
It is not uncommon for people who go from a sedentary lifestyle to running a marathon to lose 30 or more pounds and a few inches off the waste. If you want to lose more weight or inches, add other workout routines, and do not cut the calories. Your body needs them to complete the long runs.
Long runs to strange things to your body. You have to keep your body full of good fuel. Junk calories can sneak up on you at mile 20 of a practice run. It is okay to fill up on junk food after your 20 mile practice run but not the day or two before the big run. I say this because it is rare that your body will crave junk food after a 20 mile run. It will crave salt and electrolytes so be sure to feed your body the critical minerals that were sweat out. I found that popping a couple Hammer electrolyte pills at around mile 15 helps a lot. Nutrition gels at the prescribed intervals listed on the package helps too.
Getting to run 90 minutes is great. 90 minutes is the accepted point where you start burning fat. After about 3 hours, weird things start to happen. Your body needs minerals and calories. If you do not get those minerals, you have a good chance at crashing or bonking. Crashing is bad.
To keep from crashing during your long run, keep the following tips in mind. As always, customize to suit your tastes.
Limit the junk food for two days prior to the long run.
Have a good breakfast on run day. I like Ted’s terrific pancakes with an extra ½ teaspoon of salt and an extra tablespoon of sugar. A couple pancakes and a cup off coffee the pre-run prep.
A couple cups of water and gel right before I take off for my run.
Gel every 45 minutes.
Electrolyte pills at 2 hours
One or two bites of PB&J at 2.5 to 3 hours.
I carry water and try to consume at least 20 ounces per hour.
Follow this routine or a similar routine and you should be fine for your long runs. If you feel like you don’t want to ever drink water again for the rest of your life, you should get some electrolytes.
I hope everyone has been working on their base training in my absence. If you are planning on running with the Alameda Runners for this marathon, we are planning on going slowly. Our target pace is between 4 and 5 hours. I say this because 5 days of running is a bit too much for everyone. When you are doing a slow marathon, it is okay to skip a short run during the week. Make sure you do your long runs and increase your distance 5-10 percent per week.
I am finally back from my injury, just in time for a 13 mile long run this Saturday. I have been off for 2 months so this is going to be a slow run. If anyone wants to join me, I will be starting at the Bay Farm ferry station in Alameda at 10:00 am. It will be an out and back through crab cove at approximately 10 to 12 minutes per mile. It depends on who joins me and how I feel this week. When you go out for a 13 mile run make sure you bring at least two energy gels and a bottle water.
If you plan on joining me, send me an email through the contact us link above.
I finally got around to posting the CIM 2010 training plan. I have been remiss in my training as I have been injured for the last couple of months. Hopefully, I will see you in Sacramento this December.
The daily distances on the training plan are recommendations. You can move the training around to fit schedule. I do it this way because I can do most of the daily runs during lunch and my work schedule suits the plan I wrote. It is the weekly total and Saturday long runs that are important. They must be met. You also need a rest day.
Here is a daily breakdown of the plan:
Monday – That is your day to take off and see what you can do to your heart rate.
Tuesday – Shorter day where you should cruise through the run
Wednesday – A good day for a slight push but not too much
Thursday – A bit of a recovery day for the week
Friday – Swim or bike, save your body for Saturday, you can even have this day off if you are tired
Saturday – Long Slow Day! These days are long and slow! Take it easy. Watch your heart rate do not let it go up on the long slow day. My max HR is 170, I do the long slow day at a heart rate of 120-130. Speed on the long day is an injury waiting to happen.
Sunday – Rest Day. Take it easy. Drink water and put your feet up.
Once I am healthy again, I will pick up the Saturday long runs in Alameda. Maybe by mid-September I will be ready to run again.
If you’re approaching your first half marathon race, you’re likely extremely nervous about the 13.1-mile journey. Did you eat and drink enough? What should you eat during the run? These are questions you should know by now, but it’s so easy to let excitement about the event get you distracted.
To help offer some tips, here’s a blog posted in the “For Beginners Only” section on Runner’sWorld. The article helps describe carb intake, hydration, and other basic tips that many new runners are likely curious about.
Here is the so-called ‘golden rule’ to race day running:
Nothing new; only tried and true! Your breakfast on race morning should be food you are used to eating before running. Plan on eating whatever you normally eat before a long training run. Experiment well in advance of your race to know what foods work best for you and, more importantly, what doesn’t! The right blend of carbohydrates, protein, and a little fat is a good combination. Try eating an energy bar or whole grain toast with peanut butter before your runs. Wash it down with water, sports drink, and coffee.
This is such an important rule that can be extremely easy to break come race day. The blog also recommends consuming 16 to 24 oz. of water or sports drink around two to three hours before race time — and then drink another 5 to 7 ounces of water within a half hour of start time.
Furthermore, the blog recommends drinking 5 to 7 ounces of water every 15 to 20 minutes during the race.
It’s up to you to try and figure out what you want… and whether or not your body can hold down certain things. The Runner’s World blog recommends “drinking carb-rich sports drink or consuming gels, chews, or other snack foods on runs longer than 75 minutes.”
Ted’s note: I drink about 28 ounces per hour during long runs. Runs over 2 hours require electrolytes and gel.
Runners need to have good abs to help lift their legs for long distance runs. I have a nice brutal ab work out from youtube posted above. Long time runners should be able to make it all of the way to the hip thrusts. The new runners may only be able to 5 reps of each exercise then stop at the first break. The nice thing about this workout is that it is short and fast. He does 20 reps of each set. If you can only do 4 reps, take a break then start at the next set. I recommend staying on the floor for all of the routines the first few times through the workout. When he puts his legs on the couch for crunches, keep yours on the floor with your legs bent.
Do not feel bad if you can do the whole routine. I can’t do it either. Give me two months and I will be there. Try it out. Once or twice a week is enough to work your abs to make you a stronger runner.
This page is for the intermediate runners who are going to be joining us at the start line in Folsom for the 26.2 mile jog into Sacramento. You are the runner who can already run for 5 miles and/or sustain a moderate aerobic activity for more than an hour. Most of you have already completed a half marathon this year and are looking at the last marathon of the year with hope and desire. You guys already know how to run and are just looking for ways and motivation to get to 26.2 miles. I consider myself an intermediate marathon runner. We are people who are capable or running a marathon between 3:30 and 5:00 hours. 3:30 if we are spot on with our training and do not get injured. 4:00 is the goal for average training. 4:30 and up, we are probably limping to the finish line.
I start taking my marathon training seriously 3-4 months before the marathon. This year, because of the number of people interested in running their first marathon this year, I am taking a 5 month approach. The first month is a bit of a prelude with the real training beginning in August, about 17 weeks before the marathon on 12/05/10. I am posting my proposed run training plan for the marathon. I will stick to this schedule pretty closely but there will be variations in my routine to make room for the Shasta Summit Century and the Folsom Olympic Distance Triathlon. The events are not listed because they have no bearing on the training for CIM.
Sunday 6/27 Weigh yourself and measure your waist. Write it down. Ted 145lbs, 31” waist.
Monday 6/28 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday 6/29 – 40 minutes weights, 60 minutes of core work
Wednesday 6/30 – Easy 4 mile jog. 90 minutes of yoga
Thursday 7/01 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday 7/02 – 30-60 minutes of cross training
Saturday 7/03 – 8 miles @ 9:00-10:00 pace.
Sunday 7/04 Rest day or stretch
Monday 7/05 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday 7/06 – 40 minutes weights, 60 minutes of core work
Wednesday 7/07 – Easy 4 mile jog. 90 minutes of yoga
Thursday 7/08 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday 7/09 – 30-60 minutes of cross training
Saturday 7/10 – 8 miles @ 9:00-10:00 pace.
Sunday 7/11 Rest day or stretch
Monday 7/12 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday 7/13 – 40 minutes weights, 60 minutes of core work
Wednesday 7/14 – Easy 4 mile jog. 90 minutes of yoga
Thursday 7/15 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday 7/16 – 30-60 minutes of cross training
Saturday 7/17 – 8 miles @ 9:00-10:00 pace.
Sunday 7/18 Rest day or stretch
Monday 7/19 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday 7/20 – 40 minutes weights, 60 minutes of core work
Wednesday 7/21 – Easy 4 mile jog. 90 minutes of yoga
Thursday 7/22 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday 7/23 – 30-60 minutes of cross training
Saturday 7/24 – 8 miles @ 9:00-10:00 pace.
Sunday 7/25 Rest day or stretch
Monday 7/26 – 4 miles @ 7:30 – 8:15 pace, 90 minutes of yoga
Tuesday 7/27 – 40 minutes weights, 60 minutes of core work
Wednesday 7/28 – Easy 4 mile jog. 90 minutes of yoga
Thursday 7/29 – 6 miles @ 8:00 – 8:30 pace, Plyometrics
Friday 7/30 – 30-60 minutes of cross training
Saturday 7/31 – 8 miles @ 9:00-10:00 pace.
Sunday 8/01 Rest day or stretch
Monday 8/02 – 4 miles 8:15-8:45 pace, 90 minutes of yoga
Tuesday 8/03 – 1 mile warm up, 4 miles of pickups 60 seconds fast 60 slow. 1 mile cool down.
Wednesday 8/04 – swim, yoga
Thursday 8/05 – 6 miles moderate, Plyometrics
Friday 8/06 – Swim, bike or yoga 30-60 minutes
Saturday 8/07 – 7 miles @ 10:30 – 11:00 pace
This is a hard first month. All of the leg and core work from the plyometrics, core and yoga will pay off when it is time for the marathon. The older you get, the higher your chance of injury while training for a marathon. This core training will give you additional strength to help overcome an injury.
This is a tough month. You will find yourself saying “not another workout” and “I don’t want to…”. After you make it through July, you will be ready for marathon training. Your actual hours training per week will go down as you go along because the other activities will drop off as the running increases. If you don’t want to do a month from hell, you can modify and join us with the beginners on August 7, 2010.
Drink plenty of water 2-4 liters per day. Circle the date on your calendar. Tell your friends that you are training for CIM. Drink a recovery drink. And the best part of all, eat a lot.?
This web site was originally designed for two events. The Oakland Running Festival and the California International Marathon. That fact is not advertised very often because we are having so much fun with everything else that has come along in the past few months. CIM is coming up December 5, 2010. That may seem like a long way off but in marathon terms, it is just the beginning.
This article is aimed at the first timers but all are invited to read along. For those of you who secretly want to run a marathon in Northern California, circle the date and start looking for hotel rooms in Sacramento. After you do that, read my article on foot care for runners, and then get out to a running store to jump on the treadmill and find out what kind of running style you have. Test out the shoes they recommend and try the shoes on with the stores sample running socks. Buy some good socks to go with the shoes and get out for a light jog/walk of 10-15 minutes.
Now that you decided to be a runner, get some clothes to exercise in. I like tight spandex style under garments and a hat. Everything else is just fashion. Good sun glasses are nice too. Take a look at Ted’s race attire. On to the running here is a typical start for the people who want to join us for our first long run on August 8, 2010. The first run will be a 6.5-7 mile jog in 70-80 minutes. We will be doing these runs in Alameda. Those of you who do not live in or near Alameda, follow along with schedule at your current location. For the shorter runs, there are plenty of running clubs through out the world that host runs in distance up to 12 miles on Saturday mornings. To get prepared for this run, first timers should follow the following schedule.
Monday 7/05 – 15 minutes easy jog
Wednesday 7/07 – 15 minutes easy jog
Friday 7/09 – 25 minutes easy jog
Monday 7/12 – 20 minutes easy jog
Wednesday 7/14 – 20 minutes easy jog
Friday 7/16 – 30 minutes easy jog
Monday 7/19 – 25 minutes easy jog
Wednesday 7/21 – 25 minutes easy jog
Friday 7/23 – 40 minutes easy jog
Monday 7/26 – 30 minutes easy jog
Wednesday 7/28 – 30 minutes easy jog
Friday 7/30 – 50 minutes easy jog
Monday 8/02 – 30 minutes easy jog
Wednesday 8/04 – 8 X 440 @ 2:00-2:20 pace 30 seconds rest between laps.
Thursday 5/05 – 25 minutes easy jog
Friday 8/06 – Swim, bike or yoga 30-60 minutes
Saturday 8/07 – 7 miles @ 10:30 – 11:00 pace
If you make it through the first long run of 7 miles, congratulate yourself for doing that. It may well be the hardest part of running a marathon. If you can make it this far, follow along with us and you will be trained to finish CIM on December 5, 2010.
Drink plenty of water 2-4 liters per day. Circle the date on your calendar. Tell your friends that you are training for CIM.
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