DIY Huaraches Running Sandals

Lately I have been cruising through Born to Run, Christopher McDougall's exploration into ultra-running, the documentation of the running tribe, the tarahumaras, and the organization of a race that brought together an wild group of endurance athletes.

The rebirth of barefoot running is credited to this book. Of course, we have all see the Vibram FiveFinger shoes, which although are smart in theory, or extremely unattractive. Seriously people, you look ridiculous and I don't like seeing your toes individually wrapped. Anyway, this is not a rant on fashion, but rather my curiosity into the huaraches that were mentioned. Huaraches are running sandals and were foot covering of choice by one of the runners in the book. Previously being in the footwear industry I was interested in the process of how to make a pair at home.

I found these step by step instructions for a basic pair of running sandals created by Steven Sashen of Invisibleshoe.com (check out their blog here). I would definitely like to try making these sometimes. I am still not anxious to put a pair on and run, but maybe that will change when I make my own kick-ass pair. I haven't fully looked into getting all the materials needed for the sandals, but I did come across Luna Sandals, which offers a DIY kit as well as a la cart materials for purchase, or some pretty sweet looking, but spendy, already-made sandals.

Subaru Distance Classic Race Review

The Subaru Distance Classic in Jacksonville FL marked the first time Dan and I have raced together. Having someone else to run side-by-side with was an incredible booster, especially when it is someone you look up to.

And then somewhere along the delusional mile 11, I couldn't stand Dan's positive attitude anymore and I yelled out "stop talking to me" as I put both of my earbuds back in my ears.

This is what Sibling TRIvalry is all about.

Up until mile 9 I was feeling great, then it all started to become a struggle. I was low on calories and at that point my stomach wasn't interested in taking in any GU's or other oddly textured substances.

For breakfast I had my typical peanut butter and jelly sandwich, a banana, and a Gatorade Prime. Dan pointed out that I greatly under-pb'd my sandwich and recommended putting at least 3 Tbs on. I guess that was my first mistake. Also the Gatorade Prime tasted exceptionally sugary that morning so I only drank half: my second mistake. Next time I may mix it with water or find an alternative because I can't stomach the syrupy taste. Dan and I did take mix in some Chia seeds in our water before we left the house, which I like to think helped counteract my other nutrition mistakes.

Hey, and what do we say about trying new foods on race day. WRONG! So why did I chose to eat Shot blocks instead of GU's during the race? Oh I don't know. I love Shot Blocks and while they are definitely not new to me, I usually don't intake them while I am running. While I was chewing and chewing trying to get one block down, I was missing the slip 'n slide of the GUs.

My goal for the race was to beat my last personal record of 1:51 (roughly a 8:28 minute mile). I set an ambitious goal of hitting 1:45 which is roughly a 8:01 pace. Dan made a great attempt at keeping us on track for that time, unfortunately I started to fade and started to get frustrated at my lack of energy.

Dan and I were testing the theory that racing is about 10% physical and 90% mental. Our week leading up to the race, we did so many things that aren’t recommended for training: eating poorly (pizza, burgers and beer…yum!), I ran about 6 miles the whole week while Dan topped out at 2 miles, we stayed up late, and to top it all off we decided we would run in brand new sneakers! So, for the poor training, a 1:45 was really ambitious. (If you want to gauge your race time, here is a helpful calculator.)

Anyway, this course was f-l-a-t. Welcome to Florida, I guess! There may have been a two foot elevation gain throughout the whole race. The route was very residential and to my surprise, never made it into town. I think the race coordinators also did a good job at making sure the whole route would be in shade which was a major benefit towards the end of the race when the temperature was starting to rise. It was also great to have race clocks at each mile marker to help gauge pace.

As we turned the corner to the finish line I knew that my time was going to be close. There was no way that I accept a later time than my Bellingham Bay time (with the winds and hills of that race), so I hit the gas and sprinted losing Dan in the process (there goes our photo op!). Speaking of photos, while we haven’t found race day photos yet online, I am sure my finishing line photo has me looking like I am about to puke. Sure to bring some laughs.

This course definitely wasn't my favorite, but wasn't boring. The race packets were a little disappointing with mostly just advertisements. They did give out tech race shirts and this one actually fit me...although the neon orange color is only safe for the eyes at night or on a construction site. Kudos for the great finisher medals though!

And another example of what Sibling TRIvalry is all about:
Dan and I have decided to sign up for another half marathon (OUC Half Marathon) next Saturday. Of course, the Key West Tri is not completely off the table. More to come!

Rude Awakening...

Sorry, it has been a while since I have posted to the blog. As I discussed in a few earlier posts, I decided to take the last 5 weeks off from training, gain a few pounds, eat all the foods I avoid while in training, stay out late and drink the occasional beer.  For the first time in three years, I actually stuck to my plan think I have recharged my batteries for a successful year next year. 

Tomorrow, the Subaru Distance Classic  (a Thanksgiving tradition)  is being held in Jacksonville.  Earlier this month, I told myself that I was not going to run in the event because it was still in my "off season" and I really wanted to give myself the time off I craved.  Julie had been contemplating coming to visit over Thanksgiving, but up until this past Saturday, her coming to Florida didn't seem like it would come to fruition.  Alas, I was wrong, we found a great flight on Jet Blue for her to come down on this past Monday and spend Thanksgiving with us. 

Seeing as this may be the one time we get to race together this year, we contemplated running in the 13.1 mile race.  We talked and I told her that I had not run in five weeks (well, one 4 mile run nothwithstanding) and she said great because she had not been training either.  We decided, "what the heck.." and threw our hat in the ring along with 10,000 eager runners (who most likely trained to have a good race).  This being said, being the uber competitive person Julie is, she not only wanted to run in the race, but wanted to set a PR for herself by running 8 minute miles throughout the race. How ridiculous is that?

So tomorrow we are ready to lace them up and see how the "rest" has treated us.  Julie has run a couple short runs in the past month, but on Monday she went for a 4 mile run.  Coming from Seattle, I guess she wasn't prepared for an 85 degree day with humidity.  She struggled through her run and may have hurt her confidence a little.  I, being completely indifferent to the race tomorrow decided after 5 weeks off I better run 2 miles tonight to warm up the legs- why?  I have no idea just seemed like a good idea.  Who am I kidding, like one small jog is going to help my cause.  I made Julie go and although it was a bit cooler, we ran those two miles at an 8:45 pace....hmmm a little off our target.  Until you actually do it, you don't realize how quickly you lose your fitness.  I assure you it doesn't take longer than 5 weeks to feel like you are starting over. 

So the gun will start at 7:00 am tomorrow in Jacksonville.  The air temperature is supposed to be about 45 degrees and getting up to about 50 by the time we finish, little colder than last year when it was about 75 degrees at the finish line.  I guess the only things I am prepared for are:

1.  It will be cold
2.  I am going to be in pain
3.  The only certainty will be my nutrition
4.  I can eat a lot of turkey, have a few adult beverages and watch football after suffering through a half marathon.

For the race, Julie and I will eat a PB & J in the am along with some water or Gatorade to hydrate.  I will eat about 300 calories on the run and Julie will probably eat about 150-200.  I will be consuming GU's on the run and Julie is still undetermined (better decide soon chica-HA). 

I have always told other training that racing is 90% mental and that if someone has a tough mental state of mind they will be able to suffer through the pain and finish what they set out to accomplish.  Well tomorrow is a test of my mantra and will.  I have been in races where I was pushed to the brink and finished so I am assuming tomorrow won't be as tough, but breaking 1:45 might be asking a bit much.  We will find out in about 11 hours.  Since we are bucking every trend training mindset, we also decided to buy new running shoes and wear them tomorrow.  What the heck, we will already be in pain and honestly, Julie needed them, she had been running in her pair of shoes for almost 2 years(yeah I know right?).  So no training, new shoes and of yeah we have indulged in some adult beverages the past few days since she has been here.  Why not right? 

Tomorrow will be fun if nothing else.  Julie and I will have gotten to race and it is Thanksgiving.   I would never recommend to anyone what we are doing tomorrow, but it will be nice to know how tough we are mentally.  We will let everyone know how it goes and if we can reach our goal of breaking 1:45. 

Happy Thanksgiving everyone!

Congratulations to Mutai and Dado, McCormack and Schildknecht!

The ING NYC Marathon is one of the most well known marathons in the world.  Winning this race brings instant credibility to any professionals resume (as does Boston).  Now, how about winning them both?  Before Sunday, four people had accomplished this feat.  You may now add Geofferey Mutai to this distinguished list.   Now how about winning them both and setting course records at each in the same year?  Now, you are looking at one person.. Mutai who was able to run himself into the record books yesterday by crushing the course record in New York by over 2 minutes and 30 seconds.  He ran a 2:05:06 and just to get a sense of how fast he was running, he ran mile 20-23 in 13:35 (4:31 miles).  He finished with 4:48, 4:41 and a 4:39 (info from www.letsrun.com).  Blistering the course and laying the hammer down on his competition when he needed to.  Congratulations on a feat we may never see again.  I hope everyone was witness to one of the greatest marathon performances in history.

The woman's race saw Mary Keitany race out to an incredible lead early in the race.  She is the world record holder in the half marathon.  She set a blistering pace that if kept up would have crushed the women's record by more than 6 minutes.  She hung strong, but began slowing around mile 20 leaving the door open for the three chasers that were about 1:40 behind her.  They kept their pace while Keitany kept fading, about mile 23 Keitany was final in view of the chasers motivating them to keep plugging away. Dado finally passed Keitany in the last few miles and although did not set a course record etched herself into history (and a lot more appearance fee money) by taking the women's title.

Triathlon took center stage as well with Ironman Florida.  One of the most prestigious Ironman events in North America that showcased another record! 

A huge Congratulations to Switzerland's Ronnie Schildknecht who posted a sub 8 hour Ironman (the first in a North American held Ironman event). An amazing feat for any Ironman triathlete and one that will help Ronnie come to peace with his season after having to drop out in Kona.

Swim - 51:18
Bike - 4:19:55 (25.85 mph)
Run - 2:43:47 (6:15 avg)

The 2012 race sold out in 16 minutes! So if you want to race in Panama City the best case scenario is to volunteer the year before. 

Across the globe Macca had his sights on a 70.3 title and was not to be denied.  Congratulations to Chris "Macca" McCormack for taking the Ironman 70.3 Tawian title in Macca fashion posting a 3:54 and finishing over 4 minutes ahead of second.

Refreshing!

After taking the past two weeks off and not doing a thing, I felt lethargic and decided that I better do something even though I am technically not training.  Last night, I decided to go for a 4 mile run, nothing fast, really just wanted it to be a slow jog where I didn't get my heart rate above 130. I set out on the run and the weather was cooler which always makes it easier to go.  I felt like I was running about an 8:30 pace.   I looked at my watch at the halfway point and realized I had ran the first two miles at a 7:30 pace, but didn't feel winded nor was I breathing heavy.  I ran the two miles back at a little slower pace (8:00) and finished with a 7:45 pace and never pushed myself.  Made me think... did I just get faster, was the weather a contributing factor or was it the fact that I had taken the previous two weeks off and my legs were rested.  I chalked it up to a combination of the three.  Either way, I had a good run and the best part was I was not worried about how fast I was going.

Today, I decided to jump back into the pool.  For a while now, I have been dreading going to the pool.  Not once I am there, just finding the motivation to actually make it there.  It is probably the fact that now it is colder in FL, I have to drive 35 minutes to get to the pool.  Once I get in and start swimming I can go.  Today I made the trek to the pool and told myself I would swim 70 lengths.  nothing too crazy, just trying to get back in rhythm.  Swimming endurance is always the first thing to leave me if I don't do it, so I try never too take too long between my pool visits.  The pool was in rare form today, there were about 35 senior citizens doing some sort of pool class, splashing around leaving only 2 lanes for swimmers.  Luckily, one lane had only one other person in it.  I jumped in, strapped on my aqua sphere goggles and I was off.  I typically swim 250 yards in about 3:50 and today, to my surprise was about 5-10 seconds faster per 250 and held that pace through the first 1500 (Olympic distance) and then I swam my last 10 as a cool down. 

In addition to hitting the pool again, I decided to re-acquaint myself with the weights.  I have not lifted weights in quite some time so I was interested to see how I would do and how sore I would be.  I did a full body workout (more sets with legs) and just did some light resistance since it was my first day back.  I want to strengthen my legs so that I can climb hills better with IMCDA in mind.  It was mentally relaxing to not have a real agenda at the gym today, ease myself back into the flow of things.  My body didn't forget that I should be sore, I am walking around like an old man.

I think as triathletes, we forget how fun it can be to do a workout with no attention to the clock or watch.  To go naturally and not push.  We are so consumed with power meters, and heart rates and splits  that we forget that it CAN be fun without those things.  If you aren't training for a running race I would recommend taking some time off, recharge and do workouts that are fun.  Mix it up, try cross training, go for a trail run or jog, take a spin class or try cyclocross etc.  Shock your muscles as I shocked mine today.  I am enjoying my time before I start back sometime in December.  Your body endures grueling hours throughout the spring and summer training and competing.  Let them know you are appreciative of how they performed this year with some rest,  they will reward you later. 

Then.. begin looking at your next year- Remember to write those goals down. 

For those of you who are interested in the NYC Triathlon (one of the most popular venues in the country) you have until November 6 at 11:59 pm EST to enter the lottery. Here is the link. (http://www.active.com/framed/event_detail.cfm?EVENT_ID=1988020&CHECKSSO=0)

Good luck if you enter the lottery.     

A Swimming Pyramid and Learn to Count

As soon as I hit the water at the pool, I lose all ability to count. How far do I swim? No idea. How many laps do I usually do? Not a clue. I've have certainly tried to count. Usually, around 4 lengths I lose count. This obviously is not helpful.

I think this has to do with the fact that swimming has become a meditation for me. There is something about the feel of the water, the methodical stroke, the controlled breathing, the buoyancy, and the repeated swimming path. And it also might have to do with the dim lights and the jazz music that they play evenings at Evans Pool in Seattle. The combination of all these definitely allow me to zone out or think about all that is going on in my life (except counting.)

Sometimes by best thinking comes during swimming and therefore I like to refer to the pool as the THINK TANK.

Dan has asked me several times how far I swam in my workout and usually all I can come up with is "at least 4 lengths." Tonight, prior to my swim he suggested writing down a workout to take with me that I would follow. This way, I would only have to keep track of segments, not the entire workout. Here is what he suggested:

400 yrds Warm-up (16 laps*)
2 x 200
2 x 150
2 x 100
2 x 50
4 x 25
...then repeat back up the list.
Cooldown
* based on a 25 yard pool

This workout is considered a pyramid because you are working all the way down and then back up the list. I wrote the above workout on a piece of paper and put it in a zip lock bag. I was then able to keep this on the pool side as reference. Wow, this definitely helped. I think only at one point I lost track and may have done an extra 2 laps on one of the segments.

The above workout equals 2500 yards is about 1.42 miles. I was only able to complete 2300 yards with the last 200 segment as my cooldown. I just ran out of time! This was the first swimming workout that I actually followed and it definitely helped keep me focused. Plus, I really liked that about half way I was able to add some speed with the 25 yard lengths. I think I will continue to organize some workouts prior to going. And then I can report how far I have been swimming.

1 mile = 1760 yards (approx 70 laps)

Triathlon Swim Distances
Sprint: 750 meters (820 yards)
Olympic: 1.5 km (1640 yards)
Half Ironman: 1.93 km (2110 yards)
Ironman: 3.86 km (4221 yards)