Wednesday, December 19, 2007

Salazar: The Long Run of Life; Genetic vs Cultural Explanation for Kenyan Distance Running Dominance

Be sure to give yourself 20 minutes to read "No Finish Line" by Alexander Wolff, a recent Sports Illustrated profile of former marathon world-record holder Alberto Salazar. It's a fascinating story about a great athlete who, after suffering a heart attack, is forced to come to grips with the fact that "life is the only long run that really matters."

The opening paragraph further illustrates the physical limits that some elite athletes push themselves beyond in competition and also provides a bit of a follow-up to my post last week about "The Agony of Defeat":

Death is one of those things Alberto Salazar used to run into. He'd finish a race and all but perish, as likely from fire as from ice. In 1978, at the end of the 7.1-mile Falmouth (Mass.) Road Race, he was read the last rites after collapsing with a body temperature of 108°. After he won the 1982 Boston Marathon, paramedics had to give him six liters of saline solution in an IV drip when his temperature dropped to 88°.
When done reading the SI article, check out Malcolm Gladwell's blog post about Kenyan runners. Gladwell, citing Salazar's observations about and experiences with the sport of running, makes a case for "put[ting] the genetic argument about Kenyan running dominance to rest."

The genetic vs cultural debate does not die, however. Read through the comments on Gladwell's blog for a lively, heated, passionate conversation on this issue.

Run With It!
J.R. Atwood

Saturday, December 15, 2007

What It Takes: The Agony of Victory

Many of my previous posts explore the connections among the mind, body, and performance. Being born with physical gifts does not guarantee athletic success; one's mind must also be willing, able, and wanting to handle the often excruciating physical pain that comes with training at an elite level.

So powerful is the mind that a strong mental mindset can many times carry an otherwise physically ordinary athlete to the top of the podium.

(Rarer, at the elite level, is the physically gifted athlete of weak will who wins. These kind of people dominate youth sports, but because victory and success come so easily, they do not develop the mental game necessary for championship play at the university or professional levels. Even more special is the person that possesses both the physiological and psychological qualities necessary for athletic superiority.)

***
One of my friends is an Olympic middle distance runner. He represented the United States at the 2004 Olympic Games in Athens and is representing his native African country at the 2008 Olympics in Beijing. A few months ago we got into a conversation about how we were introduced to running and shared influential moments in our athletic careers. His story sheds light on the psyche of elite athletes and helps get at the issue of "What it takes" to be an Olympian.

My friend was born and raised in a poor African village. The school he attended was miles from his home and the only way to get there was on foot. "My friends and I -- we always ran to school, but we raced to get home. As a little kid, I could keep-up with, but never beat, the older kids. And there was a girl -- an overweight girl! -- who always seemed to win. My goal, every day, was to beat her home. But I never could.

"Then one day, I ran harder than I ever had previously run. And I beat her. But when I got home, I could barely stand-up straight. My stomach hurt and I was coughing-up blood. I had run so hard that I was coughing-up blood! I still have that metallic taste of blood in my throat. And now, every time I race, my goal is to run so hard that I cough-up blood again."

***
This anecdote begs the question: Is such a mindset healthy? It's certainly not normal. Can such an ability to handle -- indeed, a desire for -- deep, physical pain be detrimental? What does it reveal about the psychology of elite athletes who share a similar ability to thrive on pain?

I recently came across Newsweek's Fast Chat with Steve Friedman, author of the book The Agony of Victory. In the book, Friedman examines mindset by also exploring "the dark nights of the soul of elite athletes." He says that many of them "succeed in their sports because of a yarning hole in their lives. These are people who felt a lack in their lives that only athletics could fill."

Athletes that enjoy their success, on the other hand -- "people who seemed perfectly content and happy" -- "tended not to be champions."

I myself have not read the book, but find the intersection of physiology and psychology fascinating. Especially curious, if accurate, is the phenomenon Friedman explores between mental anguish/discontentment and high-performance in sports. (The three reviews of The Agony of Victory on Amazon are very positive; the verdict from the Deadspin Book Club is much more critical.)

On a related note, I recommend reading the following ABC News article: "Some People Surrender to Pain More Easily Than Others."

Run With It!
J.R. Atwood

Friday, December 7, 2007

I Think I Can and So I Will

More fascinating mind over mind-over-body literature...

"I'm Not Really Running, I'm Not Really Running...," is an awesome New York Times article that explores the phenomenon of pseudo-maximum performance. This is a fancy way of saying, "No matter how high you jump, how fast you run or swim, how powerfully you row, you can do better. But sometimes your mind gets in the way."

Dr. Benjamin Levine, an an exercise researcher and a cardiology professor at the University of Texas Southwestern Medical Center in Dallas, notes that no one really knows what limits human performance. There’s the ability of the heart to pump blood to the muscles, there’s the ability of the muscles to contract and respond, there’s the question of muscle fuel, and then, of course, there is the mind.

“How does the brain interact with the skeletal muscles and the circulation?” Dr. Levine said. “How much of this is voluntary and how much is involuntary? We just don’t know.”

But since most people can do better, no matter how good their performance, the challenge is to find a safe way to push a little harder. Many ordinary athletes, as well as elites, use a technique known as dissociation.

Dissociation is the mental act of separating one's self/mind from the physical experience. It can be achieved by deliberately -- and with intense focus -- zoning out. Or by engaging in active meditation, such as repeating phrases, concentrating on repeated motions, and settling into a rhythmic breathing pattern.

The volume of our training, the quality of our workouts, and our physiological aerobic capacity help to determine our perceived limits of performance. But it is our mindset that determines whether we will be hamstring by such a preconception or if we will triumph beyond boundaries of perceived physical possibility.

For more mental discipline exercises and techniques, check out the NYT's complementary article "How to Boost Your Willpower."

Run With It!
J.R. Atwood

Stand Up!

In today's in-front-of-the-television, in-the-car, on-the-computer culture, getting 30-60 minutes of vigorous exercise and eating a healthy, well-balanced diet is not enough to help us lose weight. We also need to (drum roll please)... Stand up!

In a new study from scientists at the University of Missouri, reported by ABC News, "scientists say just standing up may be as important as exercise" in maintaining overall fitness and health.

The peer-reviewed study was published this month in the academic journal Diabetes. Marc Hamilton is the associate professor of biomedical sciences at the University of Missouri-Columbia and leader of the research team that conducted this study. According to the ABC News summary of the study, "We have to pay more attention to what's happening when we aren't in the gym, because the body's ability to dispose of fat virtually shuts down, at least if we're sitting down."

As for how to best stimulate the body during our often sedentary workdays, it doesn't take much -- simple puttering gets the blood flowing. But if taking a two minute walk break every hour to the bathroom or office kitchen is too difficult to manage in one's always-on-always-working workday, simply standing up works the large leg and back muscles necessary for helping to burn fat. When we sit, the enzyme responsible for burning fat is suppressed.

This reminds me of an anecdote I heard of New York City Mayor Michael Bloomberg. Apparently, annoyed about attending a meeting that easily stretched into the longer end of an hour, he took all the chairs out of the conference room. The next meeting, people were forced to stand. The result: the meeting was over in less than 15 minutes.

If Mayor Mike doesn't end up making an independent bid for president, maybe he could be the nation's fitness advisor.

Run With It!
J.R. Atwood

Wednesday, November 21, 2007

Thanksgiving Week Stuffing

Aristotle defined man as a rational animal.

Oscar Wilde observed, "Man is a rational animal who always loses his temper when he is called upon to act in accordance with the dictates of reason."

Stanford Medical Magazine proves that Wilde's man as an emotional animal definition is more accurate than Aristotle's. "In the pursuit of a healthy lifestyle, sheer grit can only take you so far" is a fascinating story about exercise, willpower, and psychological mindset. In the article, I found a scientific explanation for skipping Thursday's track workout in favor of eating an additional serving of dark turkey and mashed potatoes. (Hat tip: ZL.)

If feeling a bit guilty for sitting on the sofa and watching football on the television this holiday weekend, versus organizing and playing a neighborhood game yourself, check out this great clip of two-time NCAA champion Lopez Lomon and his Northern Arizona University teammates doing a killer workout a week before this week's NCAA cross-country championships. This'll motivate you to get out there! Think of all that pumpkin pie as a carbo load. (Thanks to MH for the link.)

Run With It!
J.R. Atwood

Wednesday, November 14, 2007

Why Jack LeLanne Should Be Able to Beat Garry Kasparov in a Chess Match

Forget chess, soduku, and crossword puzzles. Turn down the Baroque music. The best way to improve one's brain health is to engage in physical activity. So says an op-ed in the New York Times, titled Exercise on the Brain, based on a meta-analysis of 18 brain performance studies:

In humans, exercise improves what scientists call “executive function,” the set of abilities that allows you to select behavior that’s appropriate to the situation, inhibit inappropriate behavior and focus on the job at hand in spite of distractions. Executive function includes basic functions like processing speed, response speed and working memory, the type used to remember a house number while walking from the car to a party.

Working out is not just good for a strong heart and toned muscles. Adopting a regular exercise routine is perhaps the single greatest way to reduce the risk of dementia and Alzheimer's. And you don't have to be a sub-four-minute miler or champion weightlifter to experience these brain benefits. "One effective training program involves just 30 to 60 minutes of fast walking several times a week," says neuroscientists.

The authors of the study go on to say explain how exercise might help the brain:

In people, fitness training slows the age-related shrinkage of the frontal cortex, which is important for executive function. In rodents, exercise increases the number of capillaries in the brain, which should improve blood flow, and therefore the availability of energy, to neurons. Exercise may also help the brain by improving cardiovascular health, preventing heart attacks and strokes that can cause brain damage. Finally, exercise causes the release of growth factors, proteins that increase the number of connections between neurons, and the birth of neurons in the hippocampus, a brain region important for memory. Any of these effects might improve cognitive performance, though it’s not known which ones are most important.

The conclusion and takeaway? "Instead of spending money on computer games or puzzles to improve your brain’s health, invest in a gym membership. Or just turn off the computer and go for a brisk walk."

I'm heading out now.

(A shout-out to my buddy JS for forwarding me this article.)

Run With It!
J.R. Atwood

Super Taper, Super Loading: Mileage and Food

With race day three weeks away, Coach Rachel, general health and nutritional expert for the Endurance Running Club, provided the team with some important information about the art of tapering: trim the mileage, keep-up the intensity of the workouts, and eat less!

This last point is so important and rarely discussed that I feel it is worth sharing. As our training volume drops, so too does the amount of calories needed to fuel our body.

At the height of training, I couldn't put enough food in my stomach. Anything and everything was fair game. After a 30-mile training run, I found myself stumbling around my kitchen like an adolescent Godzilla, opening cabinets, drawers, and the refrigerator, grabbing anything I could find, opening it up, and swallowing it to satisfy the hunger in my belly.

Continuing such a ferocious "diet" during a period of decreased volume, however, could leave me feeling bloated, full, and heavy on race day.

Coach Rachel's recommendations for the week leading up to race day on December 1st: Maintain a diet that is 60-70% carbohydrates. During Thanksgiving weekend and the Monday after, start a "super compensation eating plan."

Super compensation involves depleting your muscles of carbohydrate followed by a loading period.

Decrease carbohydrate intake gradually from 60% to 40% of your total calories on days 1
through 3. Decrease your training volume by a similar amount.

On the following three days, increase your carbohydrate intake to 70% of total calories while continuing to scale back on the mileage your run. The result will be muscles that are "maxed
out" in their carb storing ability.

The best types of carbs to eat during your taper have a low glycemic index to help your blood sucrose level remain at a steady state.

Cautions Coach Rachel: Some athletes suffer Gastro-intestinal problems with this depletion/super-load program. The most important thing to remember is that everyone's diet and training is unique. If this tapering program makes you feel funky or sick, try something new.

The key takeaway, however, is to reduce calories commensurate with a reduction in training volume.

Here is an example of a taper plan for the final week leading to an ultramarathon:

Day 1 Exercise duration: 60 minutes. Carb intake: 60%
Day 2 Exercise duration: 40 minutes. Carb intake: 50%
Day 3 Exercise duration: 30 minutes. Carb intake: 40%
Day 4 Exercise duration: 20 minutes. Carb intake: 70%
Day 5 Exercise duration: none (rest). Carb intake: 70%
Day 6 Exercise duration: none (rest). Carb intake: 70%
Day 7 Race Day

Run With It!
J.R. Atwood

Train With Lance... For Free!

Ever wonder what it would be like to run with Lance Armstrong or to do a workout designed by his longtime coach Chris Carmichael? PowerBar to the rescue!

PowerBar is offering two free downloadable audio running workouts. In these hour-long workouts, Lance (seven-time winner of the Tour de France and two-time sub-three-hour finisher of the NYC Marathon) and Carmichael (founder and CEO of Carmichael Training Systems), provide minute by minute audio coaching and commentary to help you power through an interval workout and a tempo run.

Normally priced at $9.99 per workout, PowerBar is offering these two coached running podcasts for free until November 22nd.

I gave them a listen and think this is a unique idea. PowerBar will certainly find a niche audience willing to pay $10 for a "workout on tape" designed by accomplished coaches and with commentary from elite athletes.

I like the workouts, but I don't think I will be adding these mixes to my "favorites" playlist on my iPod. It is a bit weird to hear Carmichael yell out, "You're looking good!" when he really has no idea what the heck I look like (especially since I listened to these workouts while tapping away at my computer and sitting at my desk). And the constant casual reminders like "Don't forget to eat a PowerBar or swallow a PowerGel" is a bit distracting and annoying.

But for the price? (Free until November 22nd.) You can't beat it. And you can tell your friends that you ran with Lance Armstrong!

Run With It!
J.R. Atwood

Friday, November 9, 2007

The Most Difficult Run... IN THE WORLD! A Trail Runner's Rating Guide

One of the difficult -- and appealing -- things about trail running versus road running is the near-impossibility of comparing various routes and races of equal distances.

In 2004, Scott Jurek set the course record in the Western States 100 ultramarathon with a time of 15 hours and 36 minutes. The course record for the Wasatch 100 was set in 2005 by Karl Meltzer with a time of 19 hours and 43 minutes. This year, Jurek broke Meltzer's course record at the Hardrock 100 with a time of 26 hours and 8 minutes. So in three different 100 mile races, the course records vary by 11 hours!

In contrast, the difference in the course records among the Boston and New York City marathon is 21 seconds; adding the London marathon to the mix, the difference in course records is less than two minutes.

Wowzers!

Lest people think us crazy trail runners are simply looking to enjoy nature, let me disabuse you of this notion. We are a competitive type, too. We just mask our ambition under stained and tattered "Running Is Life" t-shirts.

Until now, though, there has not been a real good way to measure, rate, and compare trail runs. A winning trail marathon time could be sub-three hours, or closer to four. What to do? Thanks to Coach Jim, founder of American Running Guides and lead coach of the North Face Endurance Running Club, we now have a reliable trail rating system.

Simply create a ratio of accumulated ascent/descent divided by distance.

Easy as pie to measure the not-so-easy. The need for this kind of system came from a trail run we recently did that can only be described as epic. It was a 28-mile route. The first 9 miles had 3,800 feet of climbing. After 15 miles, we had climbed 6,700 feet. At the end of the run -- finally! -- we had ascended and descended over 23,000 feet. Holy cow!

To say this 28-mile run was tiring is the understatement of the year. It was utterly exhausting, even demoralizing at some points. As a consolation prize, Coach Jim said it was certainly one of the most difficult runs we would ever run and one of the most difficult anyone in the world would ever run. Just how difficult? Drumroll, please...

Utilizing Coach Jim's trail rating system, our 28-miler had a difficulty rating of 821. (!) No organized run, even those that brand themselves as the hardest or most difficult in the world, comes close to matching its difficulty. (Additionally, Coach Jim looked at the cut off times for each race and converted them to a 28 mile distance. I ran this beast of a training run in 5 hours and 15 minutes.)

Hardrock 100 - Rating: 679 Cut Off: 13:25

Diablo 50 - Rating: 535 Cut Off: 8:58
Wasatch 100 - Rating: 523 Cut Off: 10:04
Angels Crest 100 Rating: 483 Cut Off: 9:20
Western States 100 Rating: 400 Cut Off: 8:25

As for the Boston Marathon and the legendary Heartbreak Hill? It registers as a speedbump. It's difficult rating is a pedestrian 98.

If interested in tackling this brutal, epic 28-mile run, here's a course map. Good luck. Pack a lunch. And a GPS cell phone. Write down some personal affirmations and reasons you love trail running. When your spirit is broken, break-out these items. Eat some food. Find some motivation to keep going. And if you can't will yourself to push on and up, call a helicopter to get you home and into a La-Z-Boy.

Run With It!
J.R. Atwood

Free Fuel!

Accelerade is a unique sports drink in that it contains a ratio of 4 grams of carbs to 1 gram of protein. Most performance hydration drinks contain electrolytes and carbohydrates, but no protein. Why? A lot of people have difficulty consuming protein while working out. It can sit heavy in one's stomach and may be hard to digest.

Yet some studies have shown that consuming a blend of carbs and protein during exercise help athletes perform at an increased level of intensity and recover slightly faster from workouts versus consuming carbs alone. So what to do? Try it out! Accelerade is distributing a buy-one, get-on-free coupon in hopes of making further inroads in the growing hydration fuel market.

For the last few weeks I've been experimenting with Accelerade. It is the sponsor of the North Face Endurance 50K Challenge and because of its unique blend, I want to see if my stomach can handle it before race day dawns. My thoughts so far? Mixed.

It is a bit syrupy -- definitely heavier than Cytomax (my favorite sports drink) and Gatorade. Some of my training buddies have been turned off by its thickness. Others simply can't digest the proteins. I have noticed that I have been very gassy when using Accelerade on my trail runs and in spin class. I don't feel heavy or bloated, but I find myself burping quite frequently.

I think it makes sense incorporating protein in one's nutrition plans on endurance events -- the body needs this fuel and will quickly burn through any reserves you might have. But I will probably move back to Cytomax after this race and carry some slices of turkey for a mid-run snack.

But try Accelerade yourself. You get one free!

Run With It!
J.R. Atwood

Thursday, November 8, 2007

Hope and Heartache

This past weekend was to be the most glorious of the year in distance running: the Men's U.S. Olympic Marathon Trials on Saturday morning, followed by the New York City Marathon on Sunday. On display: America's best promises for Beijing in 2008. The experience: 26.2 miles of pageantry that only the most dynamic city in the history of the world could offer and orchestrate.

Hope sprung forth early on Saturday morning. Ryan Hall, a fresh-faced 24-year-young standout from Stanford, ran a beautiful race. In only his second ever marathon, Hall set a new U.S. Olympic Trials record with a time of 2 hours, 9 minutes, and 2 seconds. It was spectacular to watch and no doubt will be a source of inspiration for a new generation of American distance runners. One must be forgiven, after watching Hall's enthusiastic, spirited, emotional run down the home stretch, for already picturing an American atop the victor's podium in Beijing next year. Watch a recap of Hall's record-run at http://nymarathon.mediazone.com.

Sadly, the atmosphere of hope, happiness, and exultation was replaced by one of somber heartache. Ryan Shay, a 28-year-old former All-American runner, died at the Marathon Trials. He stumbled off the course just after the five mile mark, was rushed to the hospital, and pronounced dead later that day. It is not yet known what exactly caused Shay's tragic death, though he had been diagnosed with an enlarged heart as a young teenager.

Words do not come easily in a situation like this; it seems a senseless tragedy. Shay was an NCAA Champion at Notre Dame, recently married, and according to one of my friends who trained with him, one of the hardest workers in the sport. Said my friend of Shay, "He was a passionate runner -- not the fastest, but one of the most fun to train with. He'd go hard every day, every run. He really loved running. The situation, his death... it's a sad shock. But he died doing something he loved."

For some background on Ryan Shay, read the NYT's "Small Town Mourns a Running Marvel."

Congratulations to Ryan Hall. To the family and friends of Ryan Shay, my thoughts and prayers are with your during this difficult time.

Run With It!
J.R. Atwood

Friday, November 2, 2007

Weekend Reading

On the eve of the U.S. Men's Olympic Marathon Trials in New York City, the New York Times has a number of interesting running-related stories...

The Marathoner Speaks to His God: A great portrait of Alberto Salazar, America's last marathon hero in search of an heir.

Rule Jostles Runners Who Race to Their Own Tune: The proliferation of iPods and other personal music listening devices at running events is a growing safety hazard and detracts from the sense of community. Yet the USA Track & Field's decision to ban headphones at USATF certified events has stirred a good deal of controversy, especially among middle- to back-of-the-pack participants.

Team Turns Unsung Heroes Into Elite Marathoners: The Hansons-Brooks Distance Project might be the best place to look for the next Alberto Salazar.

Training Through Marathon to be Marathon's Fastest Mom: Paula Radcliffe, world record holder in the women's marathon, is a recent mom. And after putting in 140-mile weeks -- while pregnant! -- I am sure she can catch any runny nose her child may have.

And from The Independent, just across the pond, there's a wild story about a super rodent that can take both Mighty Mouse and Mickey with it's tail behind it's legs: The Mouse that shook the world. "It can run for hours at 20 meters per minute without getting tired. It lives longer, has more sex, and eats more without gaining weight. Could the science that created this supermouse be applied to humans?"

Pass the cheese!

Run With It!
J.R. Atwood

Wednesday, October 31, 2007

Super NOVA!

Your new marathon coach: PBS!

PBS' NOVA documentary series is airing a fascinating program, aptly titled Marathon, that "explores what it takes—physically and mentally—for novice runners to make it through a classic test of endurance" -- a 26.2 mile marathon. And not just any marathon... Thirteen newbie runners are put through a nine-month regimen designed to prepare them for the Boston Marathon.

Created in cooperation with the Boston Athletic Association, which granted NOVA unprecedented access during the 111th Boston Marathon (April 16, 2007), and Tufts University, the film takes viewers on a unique adventure inside the human body, tracking changes in the runners' bodies.

NOVA is the highest rated science series on television and the most watched documentary series on public television. It is also one of television's most acclaimed series, having won every major television award, most of them many times over.

If you are like me, and don't own a TV [tear], you can watch NOVA's Marathon online. If you do have a TV, check local listings -- Marathon started airing this week on your PBS affiliate.

Watch, then...

Run With It!
J.R. Atwood

Props to MH for the head's-up about this program!

Friday, October 26, 2007

Shoe Review: Salomon XA Pro 3D

It's always a bit sad to retire a pair of running shoes, but alas, the time has come to move my Salomon XA Pro 3D trail shoes from my "running shoe" bin to my "general gym shoe" bin, also known as the place where running shoes go to die.

These shoes were my one of my first "real" pair of trail shoes, and after logging near 600+ miles in them on various dirt trails, muddy paths, and through streams in the hills of Mt. Diablo State Park, the Marin Headlands, and Jackson Hole, Wyoming, I want to offer a review of the Salomon XA Pro 3D. (So many shoe reviews on other websites and in magazines talk about the way the shoe feels out of the box or after running a dozen or so miles in them... Hopefully I can provide some further insight after exhausting the life of these shoes.)

First, the pros: Great looking shoe! To be honest, I bought it partly because of its aesthetic appeal and aggressive look. The gray on black color scheme, with multicolored label striping the tongue, reminds me of a well-polished, shiny black Dodge Viper resting quietly, but confidently, among a row of candy apple red and cobalt blue sport cars. It doesn't need a flashy design, silly gimmick, or obnoxious color scheme to turn heads. Somehow, the understated, yet sporty designed, shoe looks fast and light just sitting in a box. It called to me. (Score one point for the marketing folks at Salomon.)

More pros: This is a light shoe that nicely hugs the foot. It wraps the heel and foot while providing enough room in the toe-box for some breathability. The firm rubber toe-stop is great for preventing stubbed-toes on gnarly root and boulder strewn singletrack.

It is a very fast shoe. I like that it rises a bit towards the back -- it fits somewhere between a low-top racing flat and a high-top hiking boot, providing just enough protection and flexibility in the ankle area.

I also like the laceless, pull-tight "lacing" mechanism. I think Salomon uses some type of Kevlar type material for this and it is a neat design that provides an as-snug or as-loose fit as you want along the top of the foot. One never has to worry about a shoelace coming undone.

But one of my training buddies mentioned a potential drawback with this "laceless" system: If, for whatever reason, your lace gets stuck on a branch while running downhill at sub-5:00/mile pace, you are going down and going down hard! A regular shoelace would untie or snap, but because these laces are bulletproof and utilize a unique design system, catching a snag can bring you to an ugly and painful stop. Note, of all the miles and crazy trails I have run in these, this never happened to me. But I suppose the possibility is there.

And on a smaller note, I could not tie my car key to my shoelaces on the Salomon! Instead, I had to carry my key either in my backpack (on long treks) or in the little "key pocket" in the front of some running shorts. (I am a bit paranoid that the key will fall out or make a hole in this pockets and constantly check to make sure I did not lose it somewhere along the trail.)

Moving into the cons... There aren't many! This was a fantastic shoe that kept me feeling fast and confident on even the most treacherous of courses. (The traction is awesome!)

But once I started upping my mileage, I began to curse the Salomon's. Invariably, around 12-14 miles into a run, my forefeet would feel incredibly tender, soft, and bruised. The pain would be so bad that I'd find myself silently cursing and sometimes holding back a tear or two as I trudged along on a rocky course 13 miles away from my car. This is because the sole of the XA Pro is pretty soft. Its flexibility in the sole makes it light and fast, but also a poor choice for long-distance trail running. The sole is entirely too squishy.

I know the shoes are the source of this pain because I would sometimes switch shoes mid-run (after looping back to the car) and the pain would immediately subside. Other times I used different pair of shoes on the same course for its entirety without experiencing this incredibly forefoot pain.

A surprisingly large number of my friends and fellow trail runners have said they experienced similar problems with the Salomon XA Pro 3D and sent them into early running shoe retirement, opting instead to try other brands and models.

Bottom line: Would I buy another pair? Definitely maybe. (I am practicing asking my own, and refusing to answer, questions in case I ever run for President.)

These are great shoes for short-course trail running -- fast and light with the perfect blend of technology and function. I have run a number of trail races, from 3 to 16 miles, and training runs up to 29 miles in my Salomon's; I always felt confident with them on my feet. It's just that at mile 12 or so, the foot needs something stiffer and a bit more protective.

If heading into rocky trails or runs of more than 12 miles, you might want to try something with a stiffer sole. A large number of "serious" trail runners seemed to have once tried, then moved far away from, this model, too, for whatever that's worth.

The retail price on these shoes are north of $100, but there are many places online or at the SportsBasement in San Francisco where you can get them for around $80. For that price, maybe try a pair and hit some short trails. They make a great light-weight and incredibly comfortable hiking shoe, as well.

RIP, Salomon XA Pro 3D.

Run With It!
J.R. Atwood

Tuesday, October 23, 2007

Boston Bound, Baby!

While the Boston Marathon sits atop the "life list" of many runners, I never expected to go. I don't consider myself a distance runner and assumed that the qualifying times were wildly out of reach for someone who, until a few months ago, recorded a 10 mile run as a "long day" in my training journal.

But there is such an incredible history to the marathon that I always felt, in order to be considered a "real runner," it was a distance I would one day have to run, even if reluctantly. Once I ran one, I would never need to do it again. I could call myself a marathoner, a real runner. But I had to run one! At Boston? Not even on my radar.

In a moment that I can only explain as being born from a stage of "youthful indiscretion," I signed-up for the 2007 Big Sur International Marathon around this time last year. My goal: to finish with a smile on my face. Nothing more. After all, while arguably one of the most beautiful road races in the world, the BSIM is also moderately difficult. Twenty-six point two miles of rolling coastline. No one comes to Big Sur to set a record.

And, to borrow from the tagline of EnviroSports, that's what I wanted: a run, not a race, in a beautiful place. What better scenery than the awesome, rugged, awe-inspiring coastline of northern California? And because of it's notorious hilly course and windy conditions, there would be low-expectations about recording a fast time.

My (lack of) training leading-up to Big Sur guaranteed this last statement: my longest run was a 25K trail run two weeks before the BSIM. Two half-marathons two months earlier made-up my "base/conditioning" phase. I did four track workouts -- total, in two months -- prior to race-day. And then I suffered a leg injury that forced a "no running at all" taper for three full weeks. I averaged less than 10-15 miles a week during my "training." Note: This is not a program I recommend to anyone looking to run a marathon, yet alone finish with a smile.

On the last Sunday of April in 2007, I toed the start-line and channeled my inner Forrest Gump. "Just keep running," I told myself. And I did. For the entire 26.2 miles. (That last 1/5 of a mile is BRUTAL! Couldn't we just round-down to 26 and call it a day?)

I crossed the finish line with a smile on my face. Mission accomplished. Time: three hours, eleven minutes, and some change.

I felt good -- such that I could have added on a few more miles before my body fully crashed.

And then the Sirens of Boston called.

"You looked good out there, dude." A guy who had come in a few seconds behind me wanted to chat a bit as we made our way through the post-race food tent. "Too bad, though. You must be a bit bummed -- missing Boston by just a few seconds."

[Beat] "What do you mean? What's the qualifying time for Boston?"

"For you age-group, 3:10:59. Almost there! Next time, huh?"

Oh man! Boston was within striking distance and I didn't even know! How cool would it have been to have the bragging rights of qualifying for Boston... At my first marathon... At Big Sur... With less than 150 miles of quality training on my injured legs?! And I missed it by mere seconds!

Maybe finishing with a smile on my face wasn't enough.

Fast forward a few months. Two weeks ago I tackled my second 26.2 mile run: the Bizz Johnson Trail Marathon. While a flat and fast course, I was "training through" it -- approaching it as just another long weekend run as part of my training for The North Face Endurance 50K on December 1st. There was no taper or special periodization or focused training plan. I wanted to finish... With a smile on my face... And I was confident that even on a pair of legs that were pretty well-bruised from a few months of ultramarathon training, a qualifying time for Boston would be within reach.

The race was not as fast as I expected -- Ironman legend Heather Fuhr won the entire thing in 2:46. Only one other person ran a sub-three marathon. (Cold temps -- in the upper 30s/low 40s at the start of the race -- and the soft dirt, while easier on the joints, makes for slower running conditions than 55-degree weather on a flat asphalt course.) But I came in 5th overall, seven minutes over three hours, receiving high fives and a qualifying time for Boston!

Today I received official notice: my registration has been accepted for the 112th Boston Marathon. And my smile is so wide I feel like I already crossed the finish line.

Run With It!
J.R. Atwood

Monday, October 22, 2007

Shameless...

A lil' shout-out to... myself!

In addition to this forum of news and notes about running, sport, and fitness, I also keep a blog of my spinning/indoor cycling music mixes and workouts at http://spinningmixes.
wordpress.com.

If you wear Spandex more than once a week, check it out!

And feel free to share with me your favorite workout music and "power songs." Apparently *NSync stopped being cool a few years back. Who knew?!

Run With It!
J.R. Atwood

Friday, October 19, 2007

Chocolate Milk Does a Body Best

Chocolate milk is just about the best thing an endurance athlete can drink after a hard workout.

Forget the fancy packaging and multi-syllabic scientific terms that are used to describe the nutrition benefits of expensive powders, gels, and other liquid concoctions found at General Nutrition Stores. Muscle Milk and its similar-marketed cousins of the "endurance fuel" family have nothing on moo milk and Hershey's syrup. Seriously.

With the increasing demand and use of protein and carbohydrate drinks aimed at the hard-core athlete, the New York Times published comments from an un-scientific taste and performance test of leading post-activity sports drinks designed to optimize recovery. In "Gear Test: How About a Spin and Tonic?", Gatorade Protein Recovery Shake, Met-Rx RTD, EAS Myoplex Read-to-Drink, Powerbar Recovery, and Cytopsorts Recovery Drink were sampled.

I could not help but notice how expensive all these drinks were. And the image of chugging any of these drinks after a workout brought to mind a picture of a mechanic topping-off the fluids in a race car after a hard drive. It seems as if the marketing of these products appeal to an idea in our head of our bodies as machines that need to be re-fueled with fancy chains of lab-designed amino acids, carbs, and proteins.

Then I remembered of hearing an anecdote that Michale Phelps drinks Carnation Instant Breakfast between races.

I typed "chocolate milk recovery" into my Google search toolbar and found 1,750,000 links, stories, and reports (returned in a lighting fast .72 second) about the benefits of cocoa-flavored cow juice.

In 2006, the International Journal of Sport Nutrition and Exercise Metabolism published a study conducted at the Indiana University in Bloomington that found, in the words of the scientists and researchers that conducted the study, "Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts. It is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting exercise." (Source.)

How effective? Co-author Joel Stager says, "Chocolate milk was nearly twice as effective than the synthetic products [such as those taste-tested by the NYT] as a recovery product." (Source.)

"The researchers found that cyclists who drank chocolate milk during the rest period were able to bike nearly twice as long before reaching exhaustion than those who consumed the carbohydrate replacement drink." (Source.)

Bonus: "And the athletes liked the taste a lot better."

Double bonus: Chocolate milk is relatively inexpensive, especially when compared to the $3-4/single-serving of Muscle Milk.

What is so great about chocolate milk? And does it matter if it milk is flavored with all that extra sugar?

Chocolate milk has the ideal ratio of carbohydrates to proteins -- 3 or 4 grams of carbs to 1 gram of protein -- for optimal post-exercise recovery. Regular milk does not have this same ratio.

"The most puzzling result of the study, experts say, was why Endurox -- which has the same carb-to-protein ratio as the chocolate milk -- fared so poorly. Researcher Jeanne D. Johnston, MA, tells WebMD it may have to do with the different composition of the sugars in the milk. Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox." (Source.)

Whatever the reason, Mother Nature and Hershey's know what's best. Pass me some milk and chocolate syrup!

Run With It!
J.R. Atwood

Thursday, October 18, 2007

The Most Insane "Sports" in the World

Forget about the Furnace Creek 508 and the Badwater Ultramarathon and even the Double Ironman. These events may be utterly crazy, but they have nothing on The 10 Most Insane "Sports" in the World. Who ever knew the Finns were so... athletic?!

See you at the Chess Boxing championships!

Note to self: Never visit Ashbourne, England around Lent.

Run With It!
J.R. Atwood

Wednesday, October 17, 2007

Runners Are Being Over-Run... By Joggers

"Where have all the runners gone?"

In the October edition of Competitor NorCal magazine, I read this interesting set of stats, compiled by Craig Snapp:

It's been interesting to watch how the number of sub-three-hour marathons has declined over the years. Take the Boston Marathon, for instance. As you can see from the statistics below, over half of the finishers in the 1979 race came in under three hours. In comparison, only about three percent were under that time in the years 2003 to 2006 (on average).
1979: 50.8% (3,031)
1981: 51.8% (2,899)

1983: 49.1% (2,647)

1987: 30.2% (1,625)

1991: 18.6% (1,423)

1995: 12.4% (1,031)

1999: 6.7% (756)

2003-2006: 3.3% (654) average
On a somewhat related note, I recently came across Peal Izumi's new advertising campaign, We Are Not Joggers, which appeals the carnal, animal instinct in me. As you may recall, a few months ago I wrote a critical review of Reebok's ridiculous "Run Easy" campaign, which is reposted below. I can't help but wonder if Pearl Izumi is responding directly to Reebok with this new marketing effort.

Don't "Jog With It"... Run With It!

Run Easy? Just Do It!

Reebok has recently launched a new and somewhat provocative ad campaign. Called “Run Easy,” the idea is to appeal to the vast majority of people who hated P.E. class in high school, who never ran a sub-5:00 minute mile, who have no ambition of qualifying for the Boston Marathon, who have never shaved their legs in the pursuit of sport, who don’t know what a fartlek is, who usually run only when chased, who would rather “work out” rather than “train”, or who like to have conversations with their friends while running. In short, Reebok wants to appeal to joggers.

This is a great idea, in concept, since the “Just Do It!” attitude of the Nike-dominated running scene can be intimidating for a casual or recreational athlete. Heck, it can be intimidating even for seasoned and elite age-group athletes!

At some high-end speciality running stores (with shoes reaching prices of $165 and a running top costing another $45) and in the health and fitness expos of marquee races and events, some people try to make others–who know less about a product or who haven’t logged as many miles–feel inferior by posing and posturing. Being a member in the niche market of hardcore athletes can sometimes feel like those first few minutes at a high school homecoming dance… You’re either with the “in” crowd and want to party all night, or you’re on the outside looking at the well-dressed “cool kids” wondering why you didn’t stay home.

Unfortunately, Reebok’s “Run Easy” campaign feels like the self-loathing kids who made fun of anyone and everyone who even wanted to go to the dance. It’s a mish-mosh of bitterness and confusion.

While trying to appeal to the masses, “Run Easy” makes fun of the very qualities of character–passion, determination, drive, stick-to-itiveness–that inspires us regular mortals and sometimes-couch-potatoes to dream about, and often to achieve, our athletic and professional ambitions. (See the posters from the “Run Easy” campaign above.) Then, it invites outsiders of the “Just Do It!” lifestyle to become “Run Easy” insiders and help contribute content to one of the most difficult-to-navigate and poorly designed websites I have ever seen, www.goruneasy.com.

Reebok is a company that, to me, feels like it has a chip on its shoulder. It wants to play with the big boys–Nike, Asics, New Balance, and Mizuno in the running industry–but the high-end and specialty retailers won’t carry their shoes. Maybe it’s because the shoes are simply no good. Maybe it’s because their marketing is simply no good.

As for the “Run Easy” campaign, it stinks. What are they advertising? There is no mention of a new product line or pictures of Reebok’s shoes or apparel. So instead of being able to play with the big boys, Reebok decides to mock them: Next to a picture with an elite runner puking mid-run, Reebok asks, “What are you just doing? Run easy.” Nevermind that this makes no sense. A company is in a poor-position when it feels it has to identify itself as the anti-Company-From-Beaverton-Oregon-That-Shall-Not-Be-Named rather than create its own unique identity and brand.

I think it is a great idea to encourage people–of all shapes, sizes, abilities, and ambitions–to lace-up and go for a walk, a jog, a run… Whatever so long as one gets moving… Slow or fast. “Run easy” or “just do it!” hard.

Oh, and the co-founder of that company from Beaverton, Oregon–Nike–is the famed Bill Bowerman who, along with coaching track at the University of Oregon for 24 years and training 31 Olympic athletes, is often credited for starting the running boom during the late 1960s-early 80s in the United States. In 1967 Bowerman published a wildly successful book, appropriately called Jogging, that introduced and popularized the philosophy of light, easy running at a slow to comfortable pace.

So if you really want to “Run Easy,” forget Reebok’s website or immature posters. Rather, lace-up a pair of shoes (any shoes–even, or especially, Nike shoes) and just do it.

Run With It!
J.R. Atwood

Friday, October 12, 2007

Exploring the Presidio

Last year, in my backyard of the Presidio of San Francisco, I discovered a small race that introduced me to trail running and racing. Called the King Oscar Presidio Trails Run, it was a 5K and 10K race through the most beautiful urban park in the country. With spectacular views and a warm, intimate atmosphere, I made a note to return the next year.

(You can read my race report from the 2007 King Oscar Presidio Trails Run on my old blog.)

I hadn't heard much about the race returning for 2008, however, and was concerned that the small event was unsustainable due to the high cost of obtaining the proper permits for athletic events in the Presidio.

But today I started perusing the EnviroSports events calendar for my 2008 race schedule and saw that EnviroSports had taken over as the production company for the renamed Golden Gate Presidio Trail Run. Awesome!

I highly recommend this fun, challenging, fast race for both the newbie and experienced trail runner. The views from particular vistas are simply priceless. (When you get to the top of the hill after running past the chapel, next to the cemetery, take a minute to catch you breath, look behind you, and be swallowed by a magical panorama of the Golden Gate Bridge and Marin Headlands.)

Look forward to seeing you on November 18!

Run With It!
J.R. Atwood

It's the Economy (of Motion), Stupid!

It's like a really bad riddle: What the heck is running economy?

No one seems to be able to say for sure. Biomechanical experts and running coaches are unable to distinguish with the naked eye efficient versus inefficient runners. Training does not seem to improve economy. Nor does altering one's running form. And efficiency of motion in running and rowing and cycling and stair climbing are all domain-specific: just because you are efficient in one activity does not mean you are efficient in other activities.

But the economy of motion is, perhaps, the most important determinant in how fast one can run. (Even more important that one's VO2 capacity.)

So what to do?

In the New York Times article, Running Efficiency: It's Good, but How Do You Get It?, the mystery of the economy of motion is explored. Unfortunately, there are little answers about how to improve one's efficiency, but it makes for an incredibly interesting read.

According to all other laws of biomechanics and physiology, "In her prime, Joan Benoit Samuelson, one of the best female distance runners, should have been faster than Alberto Salazar, one of the best male distance runners." Her stride was smooth and beautiful; his ugly and choppy. Both Samuelson and Salazar had comparable VO2 max.

But Mr. Salazar always ran faster than Ms. Samuelson. The difference between them turned out to be one of the least understood and most mythologized aspects of performance: economy of motion. It’s the relationship between how much energy you expend and how fast you go.

“How much is it costing you to run 10 miles an hour?” Dr. Daniels asked. “If it costs you less than it costs someone else, you are more economical.”

Mr. Salazar, despite his less than classic running style, expended less energy when he ran. So when he and Ms. Samuelson put out the same effort, he ran faster.

The search to explain and improve efficiency is not entirely in vain. One researcher, upon studying hundreds of runners, says the most efficient runners take an average of 180 steps per minutes.

Run With It!
J.R. Atwood

High-End Running Shoes a WOM!

Waste of money! This is the conclusion of Scottish researchers about high-priced, high-end running shows.

Researchers at the Institute of Motion Analysis and Research at the University of Dundee conducted a study comparing the comfort and cushioning of running shoes priced from $80-$90, $120-$130, and $140-$150 from the three largest running shoe manufacturers. Their findings?

"From what we found, [the difference] seems to be pure advertisement," said lead researcher Rami Abboud.

From an article on Forbes magazine about the study:

When it came to shock absorption, some shoes performed better than others on different areas of the foot, but no clear pattern emerged. In fact, plantar pressure was actually lower for the cheap-to-moderately priced footwear compared to more high-end gear, although this difference did not reach statistical significance, the researchers said.
The single most important thing when choosing a running shoe is fit. Don't look at the price tag or be hypnotized by the neon colors and the claims of using space-age materials for a $15o pair of sneakers. Instead, visit your local running store, have one of their employees analyze your gait and foot structure (done free at good and reputable shops), and take a number of pairs of shoes out on a test run. Many running stores even let you return running shoes within a few weeks of purchase if they do not properly fit your feet or feel comfortable.

As a bit of an aside, I can't help but think that the running shoe market is a bit like the fitness and diet industry...

To maintain fitness and lose weight, we all seem to want some kind of magic pill, a wonder drug, or the latest straight-from-the-beaches-of-Miami-and-the-hills-of-Hollywood buckwheat and grapefruit miracle diet. The best way to maintain healthy weight and fitness: eat balanced and exercise regularly. But this prescription cannot be packaged, marketed, sold, and easily consumed.

Similarly, there is nothing sexy or sophisticated about how to choose a good pair of shoes. Simply get a pair that hug your feet, feel comfortable, and support your running style. Yet many of us "ooh" and "ahh" when a new $180 running shoe enters the market; we think that by buying them we can run faster. Just two weeks ago I heard a guy at a local 5K charity run complaining that, "The only reason I lost to Jim [his training buddy, from what I could surmise] is because he got those fancy new Kinsei's [Asics "top of the line" and incredibly popular $180 running shoe]."

To this guy, and to everyone else who buys fancy-looking and expensive running shoes for their performance advantage: the only way to run faster is to run faster. At a certain point -- once you start looking at mid-level running-specific shoes -- the model number doesn't matter.

Even if I was wearing $170 Nike Air Max 360 running shoes, Scott Jurek can beat me in a race wearing Chuck Taylor's.

It ain't the shoes, baby. Save your money!

But dang, those Asics Kinsei's do look sexy!

Run With It!
J.R. Atwood

How to Tie Your Shoes

Experiencing a bit of heel slippage in your running shoes? Have a narrow foot? A really wide foot? Prone to hot-spots and blisters? Just want to be cool and lace your 'kicks in a funky way? Me too. Check out some new ways to lace and tie your shoes. Courtesy of the fine folks at Runner's World magazine. :)

Run With It!
J.R. Atwood

Friday, October 5, 2007

Mind Over Matter?

Hmmm... "Feet Don't Fail Me Now" is an interesting story in the NYT exploring a controversial running and training philosophy called the central government model. (Sounds like a vocab term from my political science undergraduate courses.)

Matt Fitzgerald is a prolific writer for Runner's World magazine and one of the most visible proponents of the central government model. The fundamental idea of such a training philosophy: "The brain has the final say in endurance efforts, not the muscles, heart or lungs."

Doesn't sounds like an incredibly radical idea... From my own experience, I have willed myself to push past my physical limits. When my entire body was saying, "No more!", my mind was saying, "I think I can, I think I can." (Or if my mind wasn't, my coaches and teammates were encouraging and inspiring -- sometimes forcing -- me to dig deeper. Numerous crew practices from my college days, especially during our legendary triple-day workouts during Spring Break, come to mind.)

So why the brou-ha-ha? Well, Fitzgerald does not have a degree in exercise physiology or neurology. That a layman, no matter how accomplished, would embrace such an unorthodox training philosophy rubs some experts the wrong way.

My take? I think it is useful to incorporate some of Fitzgerald's drills into one's training, if only because a regime composed entirely and solely of running-specific drills is boring.

Further, I have come to believe, through experience, that my mind is the most important and powerful "tool" in my training tool-box. In moments of weak will, I have slowed-up on a run or stopped entirely in the middle of a workout even when my body -- my muscles and lungs -- feel strong and full. Certainly, then, when my muscles and legs are tired, my mind can keep me going -- and has kept me going.

Some people, though, simply do not believe that they can or should push through physiological limits. To which, I say, fine. Then you won't.

It's a self-fulfilling prophecy, in a way. If you believe in mind over matter, than your will and want will triumph over, and continue to fuel, your body. If not, it won't. That's how strong our minds are.

At the end of the day, I run not necessarily to compete against myself -- though this is sometimes the case. Rather, running is a simple pleasure, an opportunity to clear my head from the clutter and chaos of daily thought and chatter. As mentioned at the end of the story:

All the head scratching over the brain is beside the point for some runners, said Bernd Heinrich, a biologist, ultramarathoner and the author of Why We Run: A Natural History. Mr. Heinrich said the central governor theory didn’t “change anything about how I would train or the way I feel about performance.”

“They make it sound so complicated,” he added. “Running is simple.”

So what to do? Read, think, then...

Run With It!
J.R. Atwood

Thanks to DA for this article. We were on the same rowing team in college and he helped change my mindset about mind over matter. Before my crew experience, I used to stop when I hurt. I listened to, and obeyed, my body. On the rowing team, however, I saw DA and my other teammates push past physical boundaries to redefine personal limits. Sometimes we threw-up. Sometimes we wore our bodies down to the point of illness. But we all survived and became stronger for it.

Wednesday, October 3, 2007

Smiling, independent toes!

One of my training buddies is a prophet of Injini performance socks -- those funky looking gloves for feet that wrap each toe in its own little pocket. His girlfriend got him a pair for Christmas a few years back after a number of brutal blisters sidelined him for the winter, and now Injini's are all he wears, even when walking around town and to work.

My curiosity piqued, I decided to try a pair. Which was not as easy as it sounds... SportsBasement, where I go to stock-up on all my training gear, does not carry them. Nor does my local specialty bike shop, running store, or triathlon store.

So across San Francisco I trekked before landing at REI. I grabbed three pairs, headed home, spread my toes ("Ewwww!"), and slid on these funky toe socks. Then I went for a run.

The biggest endorsement I can offer for these socks is that they did not impair my gait at all -- in fact, I didn't notice any difference when running in Injini's from my regular "mitten-like" socks.

So, if I felt no difference, are they any different? Absolutely.

The guy at REI described it best when explaining that Injini's, by preventing toes from rubbing against each other, prevent blisters. (Friction and moisture are the main ingredients in getting foot and toe blisters.) "Think of gloves and mittens for your hands. Injini's are like wearing a pair of gloves, whereas your regular socks are like mittens. In a mitten, your hands sweat and a lot and the fingers rub together. This is what happens in your socks now. In a glove, each finger is protected from the environment, free to move independently, and unable to rub against the skin of another finger. Injini's do this for your feet." Sold!

In addition to some road work and hill repeats, I wore my new Injini's for a 22-mile trail run this past weekend. My toes, able to move more freely, felt more engaged on the uphills than they normally do in my regular socks, where they seem to be permanently curled tightly together. I didn't get any blisters. And when taking off my shoes, I couldn't help but smile at my individually wrapped little toes.

I do not normally get blisters, even when wearing my regular "mitten socks," so I do not know just how much more protected my feet are with Injini's. But the logic behind them makes sense.

Now I need to head back across the city to get myself a few more pairs! (You can also them online at www.injini.com.) And for whatever it's worth, a number of accomplished trailrunners and ultramarathoners proudly run in Injini's.

Run With It!
J.R. Atwood

Muscat Melon: 1. PowerBars: 0

If you bump into Ultramarathonman Dean Karnazes at your local Whole Foods, I bet it won't be in the supplement and food bar aisle...

In "Nutri-lize This," National Geographic Adventure magazine reports that "the fittest man in the world," and many more elite and endurance athletes, "are questioning the benefits of vitamins and supplements, opting [instead] for all natural [foods]."

As reporter Karen Asp summarizes:

Packaged powder may goose you during a hard run or ride, but eating au naturel, it seems, can help separate the winners from the also-rans. Suzanne Girads Eberle, a sports dietitian and authors of the highly regarded handbook, Endurance Sports Nutrition, says "Vitamins and minerals don't give us energy. That comes from carbs, proteins, and fats in healthy foods."
So what to eat? "Some dietary standouts" include low-fat milk, edamame, peanut butter, lentils, albacore tuna, and lean red meat.

Slow carbs to run fast... Pass me some muscat melon!

Run With It!
J.R. Atwood

"A Stanford Badass"

At a recent nutrition Q&A, one of my training buddies told me to look-up a guy named Clyde Wilson, "a real Stanford badass."

That he is! Dr Clyde Wilson is a teacher at Stanford University, a researcher at UCSF, and the director of Sports Medicine Institute. His blog is a great source of nutrition information and a fantastic forum where people can ask, and get answers to, various health questions on everything from supplements and electrolyte replacement to neurological science and mental focus. Check it out!

Run With It!
J.R. Atwood

Friday, September 28, 2007

Size Matters

Very interesting article in the New York Times exploring the science about how one's body size can affect one's success in a particular sport: Bigger Is Better, Except When It's Not. (Further scientific proof that I am simply not made for the water.)

If you dream of being a domestique in the (now-defunct) Big Blue peleton, yet tower over the 5'7" 135-pound Levi Leipheimer, maybe you should trade-in your Trek Madone for an erg machine.

Thanks to DA for the tip. We rowed together in college before realizing that our rangy frames might be better suited for triathlon and trail running.

Run With It!
J.R. Atwood

Friday, September 21, 2007

A Race for the Soul

A friend recently told me of "a movie that if you have not seen you just have to add to your Netflix queue." The PBS special, "A Race for the Soul," is an Emmy-nominated documentary produced by Public Broadcasting System affiliate KVIE (Sacramento) about the Western States 100 ultramarathon, one of the most grueling endurance events on the planet.

Unfortunately, the move is not available on Netflix. But you can watch the trailer on KVIE's website and purchase the 2-DVD set for around $20.

Warm-fuzzy: in addition to adding "A Race for the Soul" to your media library, you also support a northern California PBS affiliate.

Run With It!
J.R. Atwood

Thursday, September 20, 2007

Raising the Bar?

I stumbled upon a great photo exhibit at the San Francisco Public Library this afternoon. The library's gallery was decorated with large images from the book "Raising the Bar: New Horizons in Disability Sport." It was a modest collection, but moving: the pictures of various Paralympians embodying the Olympic motto of higher, faster, stronger brought a tear to my eye.

Walking through the gallery I remembered the words of Randy Snow, an elite Paralympic athlete, quoted in a book I am reading on the sociology of sport. When Randy was asked about athletes with physical disabilities, he said:

Paralympians are better athletes than our able-bodied counterparts. We work just as hard, do it for a lot less money, carry education to our venue as well as competition, and have overcome [physical challenges to do our sports]. Our stories display...true resiliency...therefore better matching us with the way life really exists.*
As I exited the gallery, I found myself nodding in agreement with the sentiments of Muhammad Ali who provided a quote for the back cover of Raising the Bar: "Perhaps the most valuable thing an athlete can learn from sports has nothing to do with physical achievement, and everything to do with spirit. As a sportsman, Raising the Bar is a lesson in humility. As a human being, it is an inspiration."

I was so inspired that I went online to do some research about elite athletes with disabilities and to inquire about volunteering as a running guide for track and cross-country blind athletes. Unfortunately, my enthusiasm quickly waned as I read that 11 athletes were banned for drugs and doping at the 2000 Paralympics in Sydney, Australia. This is more than the number of athletes banned for drugs and doping in the "regular" Olympic games in 2000! (Source.)

Maybe this should not come as such a surprise. Whenever elite athletes get together on the global stage, whether disabled or able-bodied, some will be possessed by such a singular fixation on winning that they will resort to cheating. And I have to believe that the vast majority of athletes are clean, play for the love of the game, and inspire us fans to believe in the ethos of hard-work and dedication.

But reading about doping in Paralympic sports, in tandem with today's news that Floyd Landis will receive a two-year ban on racing for doping during the 2006 Tour de France, brought me down.

Imagine, representing one's country in an international competition! Cheating not only reveals an individual athlete's flawed character, but inflicts an ugly scar on sport as an institution. There's even a case that it is unpatriotic, especially when wearing a nation's flag on one's uniform.

I guess I expect that the more significant and meaningful something is, the more sacred it should be.

Is the bar of sport being raised? Sadly, no.

Run With It!
J.R. Atwood

Related posting:
Tour de Farce.

*Randy Snow quote from
Sports in Society, 9th Edition: Issues and Controversies by Jay Coakley, page 16.

Scott Dunlap: Understanding the Runner's High

Scott Dunlap is an inspiration for me in both the world of ultrarunning and blogging. His online journal, A Trail Runner's Blog, is one of the best on the web -- a great source of tips, advice, race reports, and commentary on trail running, ultramarathons, and triathlon. One his most popular entries is "Understanding the Runner's High."

Next time someone asks you, "Why do you run so far?," point them to Scott's explanation of the runner's high, a state of relaxation, euphoria, pain cessation, and optimism. If your inquiring friend doesn't get it, tell them, in Scott's layman's terms, that it is like "two Red Bulls and vodka, three ibuprofen, plus a $50 winning Lotto ticket in your pocket... Or like smoking pot!"

Pass on the grass and hit the trails!

Run With It!
J.R. Atwood

Wednesday, September 19, 2007

Spin Rage. WTF?!

I can understand driving rage. Maybe even "Ben & Jerry's free cone day" rage. (That Cherry Garcia is mm-mm-good. If someone cuts in front of me at free cone day -- which should really be a national holiday, don'tchathink? -- watch out! I am liable to get freaky on the line-cutter.)

But this... Spin rage (?!) Wow.

Instead of "going postal," will we now say, "going spinning"? As in, "Dude, I am sooo PO'd right now, I'm about to go spinning!"

Be careful out there, kiddos. Even at the gym. And watch out for those middle-aged Wall Street broker types wearing $150 bike kits to spinning class at the YMCA. They just really, really need to spin.

Run With It!
J.R. Atwood

Who Needs a Nap?

Moderate exercise can help us to sleep better at night. So if we workout real hard, we'll sleep even more soundly, right? Uh, not exactly.

If you find yourself tossing and turning after vigorous training sessions, you may want to check out "Sleep After Hard Workouts? You Must be Dreaming."

Thanks to DA for the tip.

Run With It! (Then go to bed.)
J.R. Atwood

The Literature of Capitalism: Nothing to Shrug At

Being a passionate advocate of capitalism and critical student of objectivism does not immediately endear me to my peers and colleagues at UC Berkeley. Nor sometimes to my girlfriend. But in the field of business, the influence of Ayn Rand, one of the most provocative authors I have ever read, is second not even to Jack Welch. The New York Times recently published a story on the enduring legacy of "Ayn Rand's Literature of Capitalism." This makes for a great preface to Alan Greenspan's just-published memoir.

Wandering and wondering,
J.R. Atwood

Coach Jim in the NYTimes! Coach Rachel at World Championships!

Jim Vernon is the mastermind behind, and head coach, of the Endurance Running Club, an incredibly awesome group of newbie and experienced ultramarathoners training for the North Face Endurance 50K or 50-mile championships in San Francisco on December 1st.

Coach Jim is also the founder of American Running Guides, a company that takes business travelers and visitors of San Francisco and Las Vegas (more cities coming soon) on running tours throughout the city. The New York Times recently published a great piece on Coach Jim and American Running Guides. If you have active friends or family visiting San Francisco that are looking to explore the the city, be sure to give Coach Jim a call for the most fun and unforgettable tour they will ever go on.

And the kudos don't end there... Major props to Coach Rachel Rodriguez, the founder and operator of AIM Fitness and the strength and conditioning coach for us on the ERC. She recently returned from a very successful race -- 21st internationally, 4th in the U.S. (!) -- at the Triathlon World Championships in Germany.

Congrats on the successes, Coaches Jim and Rachel. See you on Saturday for an "easy" 22-mile training run in the Marin Headlands.

Run With It!
J.R. Atwood

Saturday, September 8, 2007

The Greatest Idea in the World

If you have it -- the greatest idea in the world, or at least a way to develop and implement "a solution that has significant potential to solve humanity's most pressing problems in the shortest possible time while enhancing the Earth's ecological integrity" (whew!) -- then be sure to enter the Buckminster Fuller Challenge.

A prize-purse of $100,000 could be yours, plus the pride and global recognition of bringing about world peace, eradicating cancer, or ending poverty.

Friday, September 7, 2007

Saving the World One Light Bulb at a Time

Last year, Fast Company magazine published one of the most interesting and important articles I have ever read: "How Many Light Bulbs Does It Take to Change the World?", authored by Christopher Griffith. Griffith has since been nominated for business journalism's most prestigious prize, the Gerald Loeb Award, for this article.

I offer this link in hopes that as many people as possible will read it... And then do something.

Warehouse whole-seller Costco, in fact, is making it as easy as possible for us to change the world. I just bought two 10-packs of 60-watt compact flourescent light bulbs for less than $4 each after a $10 Costco and PG&E instant rebate to change every single light bulb in my flat. Four bucks for 10 light bulbs that are almost magic?! (Read the article.) We can't afford NOT to act when it is this easy to do so.

Here's a short excerpt from Griffith's article:

Compact fluorescents emit the same light as classic incandescents but use 75% or 80% less electricity.

What that means is that if every one of 110 million American households bought just one ice-cream-cone bulb, took it home, and screwed it in the place of an ordinary 60-watt bulb, the energy saved would be enough to power a city of 1.5 million people. One bulb swapped out, enough electricity saved to power all the homes in Delaware and Rhode Island. In terms of oil not burned, or greenhouse gases not exhausted into the atmosphere, one bulb is equivalent to taking 1.3 million cars off the roads.

That's the law of large numbers--a small action, multiplied by 110 million.

The single greatest source of greenhouse gases in the United States is power plants--half our electricity comes from coal plants. One bulb swapped out: enough electricity saved to turn off two entire power plants--or skip building the next two.

Just one swirl per home. The typical U.S. house has between 50 and 100 "sockets" (astonish yourself: Go count the bulbs in your house). So what if we all bought and installed two ice-cream-cone bulbs? Five? Fifteen?

Says David Goldstein, a PhD physicist, MacArthur "genius" fellow, and senior energy scientist with the Natural Resources Defense Council: "This could be just what the world's been waiting for, for the last 20 years."

Swirl bulbs don't just work, they pay for themselves. They use so little power compared with old reliable bulbs, a $3 swirl pays for itself in lower electric bills in about five months. Screw one in, turn it on, and it's not just lighting your living room, it's dropping quarters in your pocket. The advantages pile up in a way to almost make one giddy. Compact fluorescents, even in heavy use, last 5, 7, 10 years. Years. Install one on your 30th birthday; it may be around to help illuminate your 40th.

In an era when political leaders and companies are too fainthearted to ask Americans to sacrifice anything for the greater good, the modern ice-cream swirl bulb requires no sacrifice. Buying and using it helps save the world--and also saves the customer money--with no compromise on quality. Selflessness and self-satisfaction, twirled into a single $3 purchase.

Now go to Costco and change the world!

Wandering and wondering,
J.R. Atwood

Sunday, September 2, 2007

Running Man: Vive Le Mitt?!

Republican presidential hopeful Mitt Romney, perhaps taking a cue from French president Nicolas Sarkozy, "shows a little leg" and demonstrates his "energy and experience" (and fine running form) in a new television campaign ad.

Thanks to MH for the tip.

Run With It!
J.R. Atwood

Saturday, September 1, 2007

It's Funny 'Cause It's True

With all the drug-drama surrounding professional sports and this year's Tour de Farce, it seems fitting that Onion Sports provides the best commentary and coverage of this summer's joke of a bike race.

Thanks to LC for the tip.

Run With It!
J.R. Atwood

Friday, August 31, 2007

Shake and Bake!

All right roadies, vroom vroom zoom zoom time. Really cool idea...

Infineon Raceway Twilight Cycling Race Series Kicks Off, September 4

WHAT
C
ycling returns to the Infineon Raceway road course for four Tuesdays in September with the Infineon Raceway Twilight Race Series. For the fourth consecutive year, cyclists are invited to race on the 12-turn, 2.52-mile road course, featuring the challenging climb up to Turn 2, and the hairpin at Turn 11.

WHERE
Infineon Raceway, Highways 37 and 121, Sonoma, 95476

WHEN
The Summer Twilight Races will run on the following Tuesdays: Sept. 4, 11, 18, 25.
Summer series registration: 5 p.m. - Race start: 6 p.m.

COURSE
Cyclists will ride for eight laps on the 12-turn, 2.52-mile road course.

WHO

The Infineon Raceway Twilight Race Series is open to all cyclists, from the amateur or recreational rider to professional. Cyclists are not required to complete all eight laps.

CHIP TIMING
New for 2007, chip timing provided by Buzzword Productions has been implemented to ensure accurate and instant results.

AT STAKE

More than $1,200 in cash and prizes.

COST
$15 per week and a 2007 United States Cycling Federation (USCF) license is required. One-day licenses are available for $10. Juniors (18 and under) and children are free but must have a parent or guardian signature. Events will take place, rain or shine.

MORE INFORMATION
Contact: Jennifer Enos, 707-933-3981, jenos@infineonraceway.com or visit www.infineonracewaycycling.com.

Run With It!
J.R. Atwood

Wednesday, August 29, 2007

Chlorine tastes best... Fluff and eat!

National Geographic Adventure's Doc Wild offers some good advice about what to pack for a full-day trek during the summer. This is a good packing list especially when exploring a new route and trail. And everything, together, weighs only 5.3 pounds:

Start with tape and for splints and bandages. My pick is Johnson & Johnson first-aid waterproof tape; it sticks better than duct tape and makes a friction-free blister cover. Bring a phone and a whistle in case you run into trouble. Add sunscreen, water-purification tablets (chlorine tastes best), waterproof matches, a map, a compass, a compact LED headlamp, a multiuse tool, ibuprofen, and an alcohol-based antibacterial gel for a fire starter. Stuff it all into one-quart plastic bag and it's compact and light enough to fit in a small pocket. Also, add enough extra food, water, and clothing for an unexpected night out. In summer, I carry a spare energy bar, another bottle of water, and a lightweight shell. It could save your hide.
In the same magazine, Brian Robinson shares his fuel-secrets and tips, useful if going on a multi-day trek. In 2001 Brian completed a 300-day hike -- becoming the first person to hike the Pacific Crest, Continental Divide, and Appalachian Trails in one calendar year --, carried less than 2 lbs of food/day, and maintained his body weight. His "trail-tested plan for tasty on-the0go fuel":
Breakfast: 2 cups granola with raisins; 3 tbsp instant dry milk mixed with 32 oz water (to mix and make about 1 qt of milk).
Snacks: 1 Snickers candy bar; 1 oz beef jerky; 1.4 oz bag of Jelly Belly beans; 12 oz trail mix.
Dinner starter: 1 packet of ramen; 1 bag of dried veggies; 2 cookies.
Dinner main course: 1/2 cup couscous; 1/4 cup olive oil; 1/4 cup cashews; 1 tsp curry powder; 2 tbsp poultry gravy mix. Stir everything except the couscous into your cookpot with one pint of water. Bring to a boil, then add the couscous. Remove from heat and let set for a few minutes. Fluff and eat.
Enjoy the great outdoors!

Run With It!
J.R. Atwood

Sunday, August 26, 2007

Lobes of Steel

Excerpts from a fascinating story, "Lobes of Steel," by Gretchen Reynolds in the New York Times:

  • An expanding body of research shows that exercise can improve the performance of the brain by boosting memory and cognitive processing speed. Exercise can, in fact, create a stronger, faster brain.
  • These [athletic] mice, the ones that scampered on running wheels, were producing two to three times as many new neurons as the mice that didn’t exercise.
  • Scientists have been finding more evidence that the human brain is not only capable of renewing itself but that exercise speeds the process. “We’ve always known that our brains control our behavior,” says neuroscientist Fred H. Gage, “but not that our behavior could control and change the structure of our brains.”
  • Those who had been doing aerobic exercise showed significant growth in several areas of the brain. “The current findings are the first, to our knowledge, to confirm the benefits of exercise training on brain volume in aging humans,” the authors of the study concluded.
  • Other University of Illinois scientists have studied school-age children and found that those who have a higher level of aerobic fitness processed information more efficiently; they were quicker on a battery of computerized flashcard tests. The researchers also found that higher levels of aerobic fitness corresponded to better standardized test scores among a set of Illinois public school students.
  • “As a neurologist,” Scott Small at Columbia explains, “I constantly get asked at cocktail parties what someone can do to protect their mental functioning. I tell them, ‘Put down that glass and go for a run.’ ”
Run With It!
J.R. Atwood

Saturday, August 25, 2007

The Song of the Ungirt Runners

Read aloud for motivation on today's long run:

The Song of the Ungirt Runners

    We swing ungirded hips,
    And lightened are our eyes.
    The rain is on our lips,
    We do not run for prize.
    We know not whom we trust
    Nor witherward we fare,
    But we run because we must
    Through the great, wide air.

    The waters of the seas
    Are troubled as by storm.
    The tempest strips the trees
    And does not leave them warm.
    Does the tearing tempest pause?
    Do the tree-tops ask it why?
    So we run without a cause
    'Neath the big, bare sky.

    The rain is on our lips,
    We do not run for prize.
    But the storm the water whips
    And the wave howls to the skies.
    The winds arise and strike it
    And scatter it like sand,
    And we run because we like it
    Through the broad, bright land.
by Charles Hamilton Sorley

Run With It!
J.R. Atwood

Thursday, August 23, 2007

Competitor Radio

Turn off the tired talk and tune-out the tantrums on your otherwise favorite AM radio station.

Instead, supplement your training and time spent reading various blogs by giving a listen to the Competitors Radio Show with Bob Babbitt and Paul Huddle. It's awesome to hear a great show focused on endurance athletes and multisport activities. Thanks for the motivation and laughs, guys!

Run With It!
J.R. Atwood

Born to Run

I came across an interesting article at ABCNews.com discussing an anthropological study claiming humans evolved to run long distances.

The Harvard University Gazette also published a good article on this study.

Finally, scientific proof that cross-country runners are higher on the food-chain that football players. :)

Run With It!
J.R. Atwood

Monday, August 20, 2007

Golden Indeed

For five years I have been a group exercise instructor, teaching spinning classes before and after work at a local gym. This summer I also started leading runs through the trails of the Presidio.

We assemble a small and dedicated group -- some members have lived sedentary lifestyles and are looking to run a few miles without stopping. Some are regular gym-rats looking for an opportunity to explore the hidden trails of a gorgeous national park. Some are ambitious marathoners simply looking to mix-up their regular training.

Over the last few months we have logged dozens of miles in the shadows of the Golden Gate Bridge. It has been a collective ambition to run across it as a group... One day. Maybe at the end of the summer.

Today was my last leading the Monday evening runs -- I am heading to graduate school at UC Berkeley next week and have classes in the evening that conflict with the group runs. So we decided that today, together, we would run the bridge.

It is a good bit of distance to run out-and-back from the Presidio YMCA to the scenic overpass in Marin, around 7 miles -- farther than all but one person in today's group and I had run. But they were ready!

"I've been looking forward to this all week!"

"I called my parents and told them that I was running over the Golden Gate!"

"I left work early to make it here today!"

And with a bubbling enthusiasm, we set-off.

I run across the bridge quite regularly, every two weeks or so. It is too amazing of an experience to be numb to the beauty that such a trek provides. But I do find myself more concerned with how fast I can get across versus stopping to take-in the view of San Francisco a few hundred feet above the Pacific Ocean.

Not today. The group was so giddy, so inspired, so awed, so proud, and so happy... They stopped to point at Alcatraz Island and to scan the cityscape horizon for where they work and live. I found myself laughing all the way across. When we touched ground on the north side in Marin County, there were giant bear hugs and high-fives of congratulations.

On the way back we flew, pushed by the wind at our backs. We were so high above the ocean we felt like we were running on a cloud. The sun was just beginning to set and bathed the entire city in a golden hue.

"I've lived here for six years and I have always wanted to do this!"

"I feel like I am in a movie. Look at that view!"

"This is the most amazing experience of my life. Wow!"

Running -- group running -- is about new experiences and benefiting from collective encouragement. These Monday group runs are some of my easiest of the week, in terms of distance covered and effort exhausted, but also the most fun.

I loved coming-up with a new route to lead people on every week. When new runners, especially the hesitant and recently out-of-shape, smile at the end of a workout and hug each other goodbye, I am inspired to wake-up early the next day, lace-up my shoes, and feel that pure joy of adrenaline rushing through my body on a run.

Next summer, I'll be back on Monday nights!

Run With It!
J.R. Atwood

Saturday, August 18, 2007

The Sixth Man

Ugh.

Wow.

Ugh.

That about sums-up today's run.

For the last month I have been training with the Endurance Running Club in preparation for my first ultramarathon, the North Face Endurance Challenge. On Saturday mornings, our intrepid training team has been exploring what can only be described as God's Country: the Marin Headlands.

Sandwiched among the north end of the Golden Gate Bridge, Mt. Tamalpais State Park, and the Pacific Ocean, the Marin Headlands are carved with incredibly challenging singletrack and trails cutting across hillsides, through forests, and over mountains. The challenge of the trails are rivaled only by the magical panoramas of the City by the Bay.

The runs have been challenging and the views breathtaking. Just as special: the group of guys I've met through the club.

Most of us are new to the sport of ultramarathon and share a common curiosity to explore our physical and mental limits. We challenge each other to run farther, faster, and harder, but the atmosphere is collegial and absent of any ego or competition.

On every run I have set the pace of the group, sometimes leading alongside Eric, Leonard, Jorge, or Elliot. Today Kendall -- an accomplished and competitive triathlete -- joined the club for his first Saturday run and easily fell into pace with the five of us to create a lead peloton of six hard-charging and hungry guys.

Five miles into the run, however, I felt... ugh. I had been sick this week and while my legs and lungs felt strong, my body was simply fatigued. I kept tripping over exposed roots, twisting my ankles on loose rocks, and generally struggled to stay with the group.

I am not much of a drinker on my runs, taking in a minimal amount of water and downing a gel every 7-9 miles. But I was depleted today and went through the entire two liters of water in my trailpack, four gels, electrolyte supplements, and another bottle of water at the 8-mile mark on the 14-mile run. If I had even more fuel, I would have taken it in.

I was hurting. Badly. And I felt like walking. A lot. But being part of a team -- encouraged by the five stronger runners committed to pulling me along with them -- kept me going.

I trudged along the Coastal Trail. I dug deep down by Alpine Lake. I cringed in discomfort charging along Old Mine Road. Jorge and Eric yelled encouraging kudos. Leonard lied and said I looked good. It worked.

Being out on the trails, alongside -- this time, rather, a few steps behind -- Leonard, Eric, Elliot, Kendall, and Jorge... This reminded me of the most powerful aspect of a team: that even when in the number six position, I can feel like number one.

Thanks, guys. You kept me moving and smiling today. Next week, I got you!

Run With It!
J.R. Atwood

Friday, August 17, 2007

Running Ahead Training Log

I've spent a good amount of time searching for, playing with, testing the functionalities of, and comparing numerous training logs -- both those that are web-based and download-able Excel files that sit on one's desktop. Here are some of my thoughts on the best of the best...

For a while I was using an incredibly powerful Excel-based software application developed by Raymond Britt, an accomplished triathlete who's own training log is inspiring to read. His Britt Training Log Shareware is an awesome way of capturing and analyzing most every aspect of your workouts -- from your heart-rate to your shoe mileage to the hours and miles spent in the pool, on the bike, or on a run.

But I found the Excel spreadsheet a bit intimidating (I am not at all familiar with manipulating formulas and creating macros). Plus, I wanted the opportunity to update and review my training from the Internet. (A few months ago I was on vacation in Mexico. I tracked my workouts in a flimsy notebook and then transcribed and backdated 10 days worth of notes into my Excel spreadsheet on my home computer.)

Then I discovered the TriFuel.com training log, an equally powerful and comprehensive way of tracking my athletic endeavors, but with the ability to do so on the Internet. For me, however, it asks for too much data.

I am not required to enter information in every field... And I do like the option to count the elevation gain and loss on epic training bike rides. But I have to click too many times to get to various data-entry and analysis fields. Sometimes logging my information into TriFuel is a workout in itself!

The two above-mentioned training programs are like personal computers -- powerful and effective, but kind of clunky and geeky. If so, then the training log at RunningAhead.com is like a sleek new iMac: it looks nice, even elegant, and simply works.

To analyze data requires just a click of the mouse. And, one of my favorite features: you can install scripts on your personal webpage or blog to share the details of your latest workout. (See my "RunningAhead" widget in the sidebar to the right.)

RunningAhead is not a perfect training log -- I wish the graphing feature could be used to visually compare the the time invested in all types of workouts: running, swimming, cycling, elliptical trainer, spinning, and strength. (The analysis tools at TriFuel.com/log compare all types of workouts in handsome bar and pie graphs.)

But RunningAhead is so clean, so sharp, and so functional that Runner's World magazine licensed its technology to create its own free training log.

Explore these great software and tracking programs. See which fits your needs. Log, analyze, and as always...

Run With It!
J.R. Atwood