Alameda Runners – Get After It!

Love him or hate him — Lance continues to be an inspiration to cancer patients around the world.

I’m not the biggest fan of Nike, but I fully support Livestrong and its efforts towards cancer awareness, research, and funding.

Muscle Milk is a protein shake that contains no milk but that does not matter because the stuff just tastes good.  I had plain flavor and chocolate and they both taste good.  Each 14-ounce container has 25 grams of protein, 220 calories, and 80 calories from fat.  After a really hard workout, I will drink two containers.  During long, slow training days I can drink a bottle in the middle of the workout.

Muscle Milk does not have all of the vitamins and other additives like a lot of other drinks, but it does the trick and tastes good.  When you break your muscles down, it is good to add protein after your workout.  I went out to buy some more muscle milk but the store had so much stuff, I was over whelmed by choices and left.

Muscle Milk is another product in the buy category from Alameda Runners.  After the tough string of bad products we went through, I was ready to give up and drink nothing but chocolate milk and sugar water until we hit the latest string of good products.

I went to the shoe store with a list of running shoes designed for neutral runners.  It is a good thing I have a neutral gait because I have ITB issues that cause me to replace my shoes often.  I typically replace my shoes every 300-500 miles, which equates to  two new pairs of shoes every five or six months.  The internet is nice because you can do a search for the type of shoes you wear and quickly find a list of shoes.

Two of the shoes on my list to try were the Nike Zoom Vomero+ 5 and Asics Gel Cumulus 11.  I tried on the Nike shoes first.  When I put them on, they fit like nice goat skin gloves.  They were comfortable to walk around in before I tied them.  This was the shoe for me.  They were so comfortable, I had to smile.  I then took the left shoe off and put the old left shoe on to see how it felt against the new shoe on the right.  I noticed the outside of the right heel is really soft.  This additional cushioning is probably good for someone who does not have ITB issues.  I have ITB issues and this shoe would not last for more than 100 miles for me and it might cause my ITB pain to flare up.

After I tried the Nike’s out, I did the same thing with the Asics.  The Asics have a much stiffer outer sole.  That is good for me.  I then tried the Asics on one foot and the Nike’s on the other foot.  The Asics were the clear winner.

Overall thoughts for neutral running shoes:

Nike Zoom Vomero+ 5

• Excellent fit
• Excellent comfort
• Good looks
• Moderate price $100.00
• Soft heel – not good for me

Asics Gel Cumulus 11

• Good fit
• Good comfort
• Average looks
• Low price $65.00
• Firm heel – excellent for me.

I went out for a nice long easy day on Saturday as weekends are perfect for my long, slow days.  I went out for a nondescript 8 mile run with the MP striders of Fremont.  I always enjoy running with them.  After my run, I went out for a 50-mile bike ride in the Coyote Hills Park ,where I stumbled upon an ultra marathon runner who was out for a 45-mile run in preparation for a 50-mile running race.  I slowed down to chat with him for two hours while we covered 15 miles and parted ways when he was at mile 22.5, his half way point.  Think about that for a second.  He covered 15 miles in 2 hours while out for a 45-mile run.  That is an astounding pace.  He was also chatting while running that fast.

We started out talking about how lonely it gets while out for long training runs.  Four-to-six hours of training is usually done alone as it is hard to find a training partner to do these things with you.  It is also extremely rare to stumble upon a cyclist who knows what you are going through and decides to slow down to chat for a few hours.  We agreed that ice baths are good for recovery but they are terrible things to do to your body.  Ice baths are cold.  We then covered various ways to keep ice attached to sore muscles after a long training day.  We agreed that ice is good for sore muscles.

My ultra marathon friend was fast and he was still ripped.  I asked how he managed to stay toned while running the long distances.  His secret was eating a lot.  Not exactly recommended for new runners who are just starting out.  Here are some tips he gave me during our chat:

• It is nice to work abs as part of core training but it is much more important to work on the glutes and hamstrings.  You can work this area by doing single leg squats with no weights.
• Hydrate – drink a lot of fluids during long runs.
• Eat during long runs.
• Consume electrolytes during long runs.
• Cross train.

We also talked about feet.  He told me that people who are trained for a long distance event will not quit for a blister.  If you get a blister on your foot, you can pop the blister with a sanitized needle, drain the fluid, and then close the hole with super glue.  I don’t know how well it will work but I do know that super glue works well on skin.

When I first started training last December, trying to figure out how to breathe while running seemed to give me some problems.  If you have trouble breathing, there are a couple of easy tips and recommendations you can follow.

First and foremost, I recommend asking an experienced runner.  Even if he or she isn’t a coach or personal trainer, it’s likely anyone who has run a few half marathons and marathons can teach you how to breathe.  Reading and watching tips online is helpful, but chatting with an average person who knows exactly what you’re going through can provide invaluable support.

If you are in the mood for some reading material and a video clip, I found the right thing for you.  This blog on the Fitness Depot site focuses on how to breathe when running — and includes a couple of video clips for you to watch.

If you don’t have time to read the short list and watch the videos, here is what I think is the most important step:  “One last thing — try not to over-think your breathing!  It’s best to try to slow down, relax, and let yourself fall into your body’s natural rhythm.”

Editors note: Practice breathing deeply.  I do a lot of hilly half marathons here in the San Francisco East Bay area where I see a lot of people laboring up the hills.  You are laboring anyway, take a few deep breathes to get that oxygen to your legs.  It may feel painful when you take the deep breathes but you will climb better in a few steps.

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.

The Tour de France starts on Saturday morning with an opening day prologue, but the focus will be on who wears the yellow jersey in Paris.  For a basic breakdown on the favorites of the race, the AP compiled a list of the top 2010 Tour de France contenders.

Here is a link to the article.

I look forward to Contador climbing with a questionable team, while Andy and Frank Shleck ride with the support of an extremely strong Saxo Bank team.  Most people expect a shootout between Contador and the Shleck brothers, but there are still several other riders that could contend for the title.

Lance Armstrong will be one of three possible captains of Team RadioShack, and should be in the top 10 in Paris.  Will Cadel Evans find his way to the top step of the podium with the BMC cycling team?

My podium:  Contador in first, Andy Schleck in second, and Ivan Basso in third.  Armstrong will be in the top five, but I don’t think he’ll add another TdF victory to his impressive resume.  (I’d rather see the Schleck brothers both on the podium, but am doubtful either one can outclimb Contador.)

If I were to ask you to name a bike rack company, you’d probably list either Yakima or Thule.  Both companies are extremely well known for their bike racks, ski racks, and cargo carriers.  To learn more about this interesting industry, I recently chatted with Thule about the company’s current and future product lineup.

For people heading out on adventures alone, putting a single bike in the car and heading off is just fine.  My Subaru Legacy is able to fit one — and can fit two bikes, with front wheels removed — in the back, seats folded down, with room to spare.

“By adding a Thule strap, hitch or roof rack to a vehicle you can increase the carrying capacity of that vehicle. Putting a bike inside a smaller vehicle is cumbersome and limits the amount of other gear or passengers into that vehicle.”

For customers looking for an entry-level, cheaper bike rack solution, Thule still has you covered:

“We make fork mount carriers that start at $119.00. If someone is looking for a more cost effective option, they can look at one of our strap racks that start at $109.99.”

Although it doesn’t seem obvious, there are still technological advances Thule can use for new rack products.

“We are always looking at the market and seeing how we can improve our products. Right now 29ers are gaining in popularity and we extended the hooks on our Sidearm and T2 products because of this. In our test lab here in CT we do UV testing, climate testing, pull testing, shaker table testing, etc. These tests help us to make stronger, lighter and more user friendly products.”

Rest of the article available after the jump. Read more… »

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.?

Oakland’s inaugural Oaklavia event took place over the weekend, with several major streets in the city closed to those on two wheels.  Oaklavia was put together with the help of the City of Oakland, Walk Oakland Bike Oakland, East Bay Bicycle Coalition, Oakland YMCA, Cycles of Change, Oaklandish, and other great sponsors.

Here’s what Karen Hester, Oaklavia coordinator, said to the Oakland Local.

“I think we accomplished our goals – we experienced the freedom and profound joy that come from being in the heart of an urban city and seeing it anew, moving through it at a speed where we can take in the sky, the architecture, the people smiling at every corner,” Hester told Oakland Local.  “We could be like the children around us, relaxed and present in the beauty of the moment, with the fear of  cars the furthest thing from our minds.”

Here is some reading material:

• Oakland Local
• SF Gate coverage
• Additional SF Gate coverage
• Streetsblog San Francisco

I’m disappointed the event didn’t get more coverage, as Oakland and the East Bay has a strong cycling community.