Articles in November, 2012, Page 2

Winter Running Weather Warning: Duh, it’s cold out, so duh, put some clothes on

Posted on November 12, 2012 by Cait — 35 Comments ↓

This runner is a full-on weather wimp. There, I said it, all of you Minnesotans, New Yorkers, and residents of states with ‘real’ seasons can feel superior to me. BUT, let me at least say in my defense that I’m also OCD enough of a runner that barring getting sucked up into a twister would stop me from getting a run in…at least some kind of run. Cut to me running in place in some kind of bomb shelter. 😉

But back on topic, I don’t envy those who get their white Christmases because while snow is pretty to look at it brings those bone-chilling temperatures. In the Northwest it gets cold enough for me, and that wet cold with a windchill is plenty enough for me. Here comes winter so time for the annual Runner’s Weather Advisory spiel!

* Bundle, Baby: This sounds ‘obvious’ but I’ve come to learn it’s better to err on the side of over-dressed and winding up a bit overly-warm than the opposite. Running with cold muscles is just begging for an injury, this isn’t a joke people. ESPECIALLY if you’re warming up for a race or workout; don the sweats, gloves, hats, you name it for your warm-up. Once you’re sweating bullets then you can peel off the layers. You’ll be safer and your workout will be more EFFECTIVE if you’re warmer. True fact.

* Slip and Slider: There are TONS of leaves where I live and when it rains it’s slick as heck on the roads. Be careful and this is when staring at your feet is okay; maneuver around navigate and as best you can. Fun fact: the most slippery time of year is after the very first rain after a dry-spell.

* Treadmills Aren’t Shameful: Running purists look down on them, but I’ve also learned that treadmills have a time and place. I’ve written a few pieces on treadmill running, the most recent is HERE for Active.com. Especially in ‘real’ weather states treadmills can be your answer to not only getting in a run, but getting in a more EFFECTIVE run. If it’s too slick to run outside at a fast enough pace, on a treadmill you’ll get a more quality workout and be able to run much faster.

* Warm-ups and Cool-downs: I’ve said time and time again that for races and workouts you need a warm-up and cool-down. This is even more important the colder it gets; we already know that your body responds better and you will feel much better for your workout if you do some easy running, drills, and strides before getting down to those faster paces. In times when it is especially cold you may need to extend the time you do that easy running to ensure your muscles are indeed warm-enough. Again, I get back to this little rule of thumb: by the time your warm-up is complete you should be a little stifled and wanting to rip off those sweats Hulk style.

* Still Ice: Say what?!?! Yea, it’s cold as flip but get somewhere warm and you should still be icing any ‘trouble’ spots. Ice baths are still ‘in season’ despite being especially not appealing. Don’t slack on the runner rehab because of the weather; that’s what the indoors is for…oh, and super hot showers. 😉

* Hydration: You STILL sweat when it’s frigid outside, you won’t see most of it because it evaporates quicker due to the air. You still need to drink your water and electrolyte replacement drinks.

I’m a runner, and I’d say I’m a ‘normal person’ weather wimp. That is I could suck it up for a run, but in ‘normal’ life when it gets nasty outside I’ll start complaining that it’s cold and it could be about 50 degrees. I also have a really bad temperature gauge, I’ll feel cold it could be 50 or -50. Hey, I did handle that cryo-chamber! Oh, and another thing I don’t like is the nice snot train that the cold weather brings…now THAT is a hot runnerchick look, right?! 😉

Stay safe runner peeps, don’t face plant on leaves, and stay warm!

1) What is the weather like in your area? (southern hemisphere buds, you can complain that it’s too hot down there! lol)

2) What’s the worst you’ve run outside in?
For winter it’s been cold and rainy, nothing incredibly insane or hard-core. But there is a run that I’ll always remember that my mom and I ran in that was INSANELY windy. It was a Christmas and we both were blown darn near into the road a few times, good thing the roads were pretty vacant. 😛

3) What’s your stance on treadmill running?

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Vive la Runnerchick

Posted on November 9, 2012 by Cait — 20 Comments ↓

I live the life of a runnerchick. Why? Because it’s just better that way.

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The awesome Britt @ Chicago Runner Girl is hosting a give-away to win one of my shirts…so if you don’t already have one and feeling lucky head on over there!

The WINNER for the Injinji toe socks give-away is: Audrey Dawkins, so drop me an email: captaincait@hotmail.com and we’ll get you hooked up!
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1) What’s one reason the life of a runner is the best life?
We’re just so much cooler…nice, blanket statement there, right? 😉

2) If you could pick one place you’d love to run in/at where would it be? If you’ve already found your favorite running spot, call it out!

3) Friday, some big NCAA action underway, and tons of other races going on…are you planning to race? Feel free to school up on on racing tips HERE and HERE! 🙂

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My Running ‘True’ Is Off, Better ‘Toe In’

Posted on November 8, 2012 by Cait — 26 Comments ↓

Yesterday I was reminded why I’m a runner and have no desire to branch out into cycling. I watched as one of my roommates did this and that to his bike; adjusting things, replacing the brakes, all that good stuff. I learned some fun new terms, which are probably the non-runner’s equivalent to fartleks and pronation.

There was something about ‘truing’ a tire, I probably have this wrong some 18 hours later due to memory lapse, but I’m pretty sure it’s just making sure the wheel is straight and aligned. The brakes have to be ‘toed in’; I liked that one because it makes me think of runner toes, but here it’s just that the brake thingy’s have to be at a certain angle.

See, I don’t bike for a good number of reasons but one of the paramount ones is that there’s just too much ‘stuff’ and too many ‘variables’ that could potentially impede your workout. The OCD runner-brain line of thought I have is this worst case scenario: “I’ve got to get my workout it, I’m mid-way through some intervals and BAM my tire goes flat, my brakes go wonky, or something else screwy happens and I can’t do my workout.” Yes, the end-all to all end-alls, I can’t get my workout in, I know, how tragic. 😉

With running you need shoes and that’s about it. Of course the KIND of shoes are of paramount importance, don’t let me under-emphasize that. But if you can tie a lace you’re pretty much good to go; if you’re still struggling with that there are little lace locks to really get you doing nil work.

Though in getting back to those cycling terms that I’ll pretend I can now toss around in everyday conversation. Runners have to be ‘true-ed up’ too I guess; here it’s our form that can get set off. You see those runners with their arms flailing around like they are doing the macarena, runners with a shuffle-stride and you just want to yell, “Do you NOT know how to lift up your knee?!”

Nope, definitely not thinking about cycling! 😉

I’d call the central ‘true’ point of a runner (any cyclists are probably cringing at how badly I’m misusing their words here, it’s like if I were to say my shoe had a bad fartlek) the torso. The core of a runner; where if this is off you’re probably setting yourself up for an injury at some point. The hip region especially can get tight and lead to overcompensation issues like none other!

Thankfully us runners have built-in brakes; namely you just stop. Yea, we have the klutzes like me who have issues there, but for the most part us runners have the opposite problem with stopping and slowing down. We don’t ‘want’ to but our brain is perpetually trying to talk us into stopping, or at least slowing down.

So for us, maybe ‘toe-ing in’ our brakes is really just babysitting our brain and telling it to SHUT UP, SUCK IT UP and keep running even though, yes, it hurts.

Yes, I’m a runner, I have no desire to venture into cycling. Yes, it’s an awes-tastic form of cross-training and yes, my very best friend is a really competitive, hard-core cyclist, but even he knows by now not to try and talk me into it. The truth there though, is he probably knows with my coordination I’d wind up road-chow.
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TODAY is the last day to enter my Injinji toe-socks give-away. 🙂

BIG shirt news coming up here soon, I’ve got my latest design about to drop…so stay tuned!
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1) Do you do much cycling? Are you into triathlons or biathlons?

2) What is your favorite form of cross-training?
elliptical baby!

3) If you had to say your ‘true’ was off, where would it be?
My dumb, annoying left adductor…right where it inserts into my glute…oh how I wish I could auction it off for parts and get a replacement for it. Do you think ebay is my best shot? 😉

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Running Humor: It’s really not funny, but then, again it is

Posted on November 6, 2012 by Cait — 24 Comments ↓

Running can be brutally hard sometimes, that’s why it’s important to make sure you’ve got a sense of humor. Runners can have a sick sense of humor; don’t blame us, it’s kind of like a coping mechanism. Really, sometimes you just have to laugh to keep on going! So in the spirit of taking the edge off the lactic acid burning and other running maladies, I’ve re-captioned a few of my pieces of art…

The butt-clenched shuffle, been there. [Actually serious posts to help with GI Issues: HERE and HERE.]

Ahh, the cover of darkness can at least save you from ruining someone else’s lunch. At least you know you definitely ran hard! [To be noted: when I originally drew this, I had meant for that to be a ponytail dangling over the runner’s shoulder and they were just hunched over. Only now am I realizing that the picture could be put to use in doing grade-school humored barf jokes! GOLD!]

Come on, you know you’re all thinking of that when you see someone’s race shots and they look like it could grace the covers of Runner’s World. I mean it’s certainly not jealousy when you see how crappy your own shots turn out, right?! 😉

I know how important it is to stretch, so WHY is it harder to get myself to go to yoga than it is to do 400 repeats until fail?

Actually, it’s IMPORTANT to step to the line a gamer. Be confident in yourself, and if you have to let your ego take over for a bit…go with it! Just keep the thoughts in your head, you don’t have to turn into a Kanye.

True fact.

Runners, well, we are just better. We laugh an the unlaughable so we can live to get to the next run! 🙂

1) What’s a runner joke you laugh about with your friends? Or a quip you could put to am image?

2) Do you tend to be one of those people who have a really sensitive stomach; either barf-prone of the other end?
Never threw up after a race or workout but plenty of GI issues.

3) Have you ever had a really good racing shot of yourself?
No…I look crazy when I run. When I see pictures of myself I pretend that has to be my crazy twin.

4) You should love a runner because…[finish the sentence]
in running it’s not OCD, it’s quirky and attentive to training details. 😉

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Protected: RunBlogRun Feature Private

Posted on November 4, 2012 by Cait

The Race Isn’t Over Until YOU Say It’s Over: How to decisively pass your competitors and come back from being passed

Posted on November 3, 2012 by Cait — 16 Comments ↓

The race isn’t over until the finish line is crossed. Okay, while that sounds like it merits a, “No sh*t, Sherlock,” snarkism…hold off for just a tick and read where I’m going with this. However long the race is you’ve signed up for, there is always time to make a move on your competitor. Don’t give up until you have, in fact, crossed the finish line.

Racing, as with running, isn’t just a test of who is physically superior. It is also a test of who has the mental capacities to FORCE their body to its limits. There is also a test of who is a ‘smarter’ racer, who can put up a poker face the best or who can tell when their competitor is just bluffing. Then you put the hammer down at the moment when your competitor is at their weakest and hopefully crush them mentally. Force them to give up.

How do you crush your competitor mentally? Decisive moves. What’s that mean? It means when you pass them, you don’t just pass them, you blow by them. You gather yourself right before you pass, drop your shoulders, look at relaxed as possible, breath as evenly as possible, hide how tired you are and surge. Run hard and fast straight past them and keep up the pace to immediately put distance on them. PROVE how strong you are feeling, SHOW them you are obviously feeling stronger than they could possible be, and FORCE them to give up right there. DO NOT, ever, look over your shoulder or give them a shadow of hope that they might be able to keep pace with you. Sounds mean, well, racing can be mean. It’s a test of who can get to the finish line the fastest.

The reason you want to surge and instantly put distance on them is because if you weakly pass someone, if they are smart they will just tuck right in behind you. As we know from racing and running, it’s FAR easier to let someone else do the pacing work and just pull you along. If you weakly pass someone you’re potentially just doing them a favor. If they are smart, they will gather their own reserves while you lead and decisively pass you and try to drop you. See why it’s all about decisive passing?

Now, on the flip side, here is how you should handle getting decisively passed yourself. I wouldn’t leave you left hanging without some strategy for the other side of things, because we’ve always got to be prepared for anything.

When someone makes a move on YOU and passes, know that they probably planned this. This is their attempt to CRUSH your mentally. Get mad, do whatever you have to to get fired up and determined to stick with them. Don’t give in and be the person who gives up before the finish line is ever crossed. Like I opened with, unless you’re crossing the line there is still distance left. Stay FOCUSED.

FOCUS on their back. Burn a hole into their shirt with your eyes.
RELAX, shake your arms if you have to, control your breathing and do a form check.
DECIDE if you need to make up any lost distance to match their pace NOW or if there is still a long ways to go, hold off and gradually reel them in. Here is where you need to check in with yourself, see how you’re feeling, assess your pre-race game plan, and make a choice.
SURGE if it’s late in the race and you haven’t got time to reel them in. Make up the distance you can and make it your goal to be able to tuck right in behind them.
MOVE. Make a move of your own if you are able to get to them; and remember you want it to be DECISIVE. If they ‘spent’ themselves the first time they passed you, it might be easier to crush them mentally; they probably didn’t expect you to come back.

Back and Forth: Passing is a two-way street and you can get into a back and forth sort of game; which can be fun, infuriating and incredibly mentally taxing in addition to the physical. Here, just keep thinking, “It’s not over until I say it’s over,” and don’t let any of their passes crush you mentally. Far easier said than done, I know, but that’s just how running is. Sometimes you do wind up being the one who got passed and dropped. But each time that happens you get a little bit stronger, physically and mentally, and hopefully it ignites a fire in you to keep training. That way you’ll be the one doing the decisive passing and crushing your competitors.

The race isn’t over until you cross the finish line.
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In case you missed it, check out: ‘5 Ways to Make Sure Your Race Doesn’t Suck’

After all that passing, if you’re a runnerchick, be sure to get yourself my Get Chicking shirt! 😉
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1) How would you describe a DECISIVE pass versus just merely passing someone?

2) How do you handle getting passed and how do you stay mentally focused and not give up?

3) Do you have a good story of a back and forth passing situation? Do share!

4) Who raced this weekend?? Who ran?? 🙂

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The Blister Atop My Runner Toe: Getting the RIGHT socks and shoes to spare your feet extra suffering (Injinji Giveaway)

Posted on November 3, 2012 by Cait — 35 Comments ↓

Let’s talk runner feet. Don’t worry, by now you’ve realized I’m more of the art visuals and will spare you any actual photographs because runner feet tend to be gnarly feet! To be honest though, it’s almost like a little badge of honor…how gnarly can you go?

20% Off Your Next Shoe Order if You’re Blister Free! Jk. 😛

Runners put a beating to those ten little piggies and if a couple toe nails go, we’ll cite it as collateral damage. Blisters? That’s what extra race-bib safety pins are for, right? We do all we can to avoid blisters and whacked out toe nails but even that will only take you so far.

For blisters though, the right socks and the right sized shoes make a WORLD of difference. Actually the shoe sized issue can account for an appalling number of runner woes; and often times newer runners are unintentionally setting themselves up for far more torture than running alone is, just because their shoes are too small. Or they lace their shoes too tight.

Quick tips for shoe sizing: you want to have a thumb’s width between the tip of the shoe and your longest toe. (Ohh, is that your second one, or Big Mama toe? lol.) Also, your feet swell when you run, so make sure you are trying them on later in the day when your feet have expanded.

For blisters, that rests highly upon the kind of socks you are running in. Blisters are caused by heat and friction; the more rubbing, the more heat and the more chances you’ll get blisters if all of that rubbing is done between the sock and your foot. Moisture build-up also can result in blisters…umm, we are heading into winter and I’m pretty sure that drippy stuff is wet.

That’s why you want a technical material for those socks. Just like with tech material running shirts and other apparel, this will wick away excess moisture, be breathable to air those puppies out AND certain socks are with dual layer technology. That last one is just fancy talk for their being two thin layers in the sock; so all that that rubbing is done BETWEEN the layers of the sock rather than letting that friction occur between the sock and your foot.

So yay for socks and the right sized shoes, right? Well, it’s also getting colder this time of year (unless you’re a southern hemi-reader!) and I don’t know about you but I’m a weather wimp and can’t say I enjoy heading out when I know I’ll be seeing my breath. Those extremities have to bite the bullet and keeping them warm is important and makes running more comfortable too.
Injinji toe socks
Source
Well, friends, the kind folks over at Injinji contacted me about these toe socks they’ve got going. Toe socks?! Yes, it’s okay, you know how I am not a fan of the Vibrams BUT socks aren’t going to mess up with your biomechanics so I was willing to check these guys out. Maybe even try to peel a banana with my feet? No, I didn’t, don’t worry.

The Det’s: Think gloves in the sock form. They are made with technical materials, CoolMax, Lycra and Nylon, to wick moisture and be breathable. There are rather thin and light-weight. I got the no-show kind but they offer other styles and even compression socks.

The Toe Feel: I will be honest, I am sort of weird and don’t like ‘feeling’ things on my feet, if that makes sense. I don’t like flip-flops because they bug me having that prong between my big toe. So I wasn’t sure how I was going to feel about these; I will say that the longer I had them on the more I did get used to the extra material between my toes. But to be totally honest I could still feel it and given the choice I’d probably still stick with a normal styled sock, especially if I were out running when the last thing I want on my mind is something clothing or hair in my face related.

Warmth: I think the major draw for me would be a little extra warmth by way of sock; I’d venture to say that the casing around my toes probably helped keep them a little warmer. Not a huge amount, but then again I wouldn’t want a fat, thick sock out running anyways! I really do love the material on these guys and they do a good job of the moisture wicking.

Pilates/Trail/Yogi Peeps: A big thing for Injinji is the draw from trail runners and those doing things like yoga or pilates. For trail running you’re putting yourself out in more extreme environments and you want gear and socks that will keep you warm and dry. For yoga and other times you’d want to be able to have a firm grasp on one toe or specific ones, I could see these as being really great for that. I know there are some models that have grippers on the bottom, again, that would be a definite perk for yoga or mat work.

Overall: I respect the creativity of Injinji and can appreciate where they are coming from, their tech material is comfy and I like it. I think if you’re into trails and yoga stuff you should give them a shot. For me, personally, because of my weird detest for feeling anything on my feet, I can’t say I’d go running in them. Maybe just every-day sorts of things or if I were doing pilates.

Well, do you want to try some Injinji socks out yourself?! The kind folks didn’t just give me some pairs to test out but gave me some extra socks to giveaway too. Yay for you…so to enter leave a separate comment below for doing any of the following:

1) Tell me what you’d do with your feet if you could use them like hands. [ie: peel a banana]
2) Go to the Injinji website and tell me which is your favorite sock
3) Follow me on Twitter
4) Like me on Facebook

This giveaway will end on Wednesday!

With that my friends, I hope you’re having a wonderfully blister-free Friday!