Depending on the conditions of the day, a rather simple piece of noggin’ gear can add to the enjoyment of the run. It really can! For example, salty sweat dripping into your eyes throughout a two hour run can be painful and annoying.

Let’s take a look at some of the run gear options that lets you focus on the run, not the elements.

The Traditional Trusty Running Hat

This item is in the oldies but goodies category and can be used in most all conditions. I would look for a hat that is made from technical material for runners or active homo sapiens. Cotton is not a technical material.

The standard running hat can help provide some face/eye/top-of-head shade, a bit of warmth in the cooler months, and absorb sweat so it is not running into your eyes. I will typically use this hat during the mild winter months (I live in the south) or if I would need some sun protection on top of my head.

A company that has some of the best stuff I have used is HeadSweats. Their stuff is high quality and specifically designed for the active lifestyle.

HeadSweats three primary running hats:

• The Race Hat (Purchase at Running Warehouse and Submit discount code to include an Endurance Buzz visitor discount at checkout)
• The Go Hat (Purchase at Running Warehouse and Submit discount code to include an Endurance Buzz visitor discount at checkout)
• FastSplit Hat

Halo Headband is also big in the industry and makes a technical running hat called their Sport Hat.

The Badwater or other extreme ultra runners may be interested in the Headsweats built in neck protection Protech Collection and Halo Headband’s Solar.

One potential downside to the trusty hat is that it can slow the release of heat from your head which may not matter depending on the conditions of the day or your personal experience.

The Visor

My HeadSweats Visor

The visor started to become a more popular item over the last five years that seemed to begin in the triathlon scene and has started to migrate into the running world. This is my current favorite warm/hot weather running gear for my noggin’.

This item gives you the best of both worlds. You receive some facial shade as well as allowing the heat to escape quickly from the top of your head since there is no fabric providing a canopy. The visor also can be great at soaking up the sweat that would normally work its way to those navigation instruments.

A couple visors worth checking out:

• HeadSweats - The SuperVisor (Purchase at Running Warehouse and Submit discount code to include an Endurance Buzz visitor discount at checkout)
• Halo Headband - Sport Visor

I have two HeadSweats visors which have been been part of my staple running gear for a number of years.

The Headband

If you want to be minimalists yet keep the sweat out of the eyes, in walks the headband. The headband is alive and well in the running world but these items have come a long way since the 70s with their technical material and sweat soaking or redirecting abilities.

Here are a few options to style in:

• HeadSweats Topless – It uses the same terry-cloth sweat absorbing band as their other products.
• HeadSweats Winter Topless – For the cooler months to keep the ears warm.
• Halo Headbands Halo I – Tie-behind headband.
• Halo Headbands Halo II –  One piece pullover design.

If you are interested in getting away from fabric all-together yet redirect the sweat from your eyes, you can check out the Sweat Gutr. Interesting idea but I haven’t tried it. Plus a guaranteed conversation piece at your next race.

The Beanie

The beanie is noggin’ active wear without the visor. The usage could be for warmth in cooler training months, sweat collecting, and sun protection. For some it may even be a fashion statement.

Some styles to choose from:

• HeadSweats Midcap – A versatile cool weather, breathable beanie. My personal favorite for my southern winters.
• HeadSweats Summit – It seems like a step up in protection versus the Midcap.
• HeadSweats Alpine Reversible – Another active cold weather beanie made from coconut shells.
• Halo Headband PROTEX bandana – Bandana style for warm or cool conditions.
• Halo Headband Skull Caps – Versatile beanie.

My HeadSweats Beanie

I personally have had a HeadSweats Midcap for the last 7-9 years and it still is in great shape. I just need to de-salt it once in a while by tossing it in the laundry.

Going Commando

There are days when noggin’ gear just isn’t needed for your run or race. It may be a short run or conditions are very mild. If that is the case, enjoy the cerebral nakedness. Be free my friend, be free. There are no rules to this game!

As you can see there are some great options that can match up to your preferred style and training/racing climate.

What is your preferred noggin’ wear?

Be active – Feel the buzz!

David – EnduranceBuzz.com

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You can follow 113th Boston marathon live online at Universal Sports starting at 9:30 Eastern today (Monday).

Enjoy the race! My pulse is already raising and it hasn’t even started yet.

I wish all athletes a safe 26.2 miles.

Be active – Feel the buzz!

Related Articles:

• My Endurance Sports Journey Part 3 – Marathon and Ultrarunning
• A Week Of Traveling
• The Spirit Of Runners
• Kara Goucher – Top U.S. Female Runner At Boston
• Running and Life Wisdom as Ryan Hall Prepares for Boston Marathon

Goucher (age: 30) is the top U.S. woman at this year’s Boston marathon and in her marathon debut at the 2008 New York City marathon, she finished on the podium with 3rd place (2:25:53). Goucher competed in the 2008 Olympics in both the 10000m and 5000m. She finished 10th and 9th respectively with times of 30:55 (PB) and 15:49. That is movin!

By looking at the elite start list, she could definitely be in the mix on Monday. It would probably be a slight stretch for her to win but a high placing is definitely possible and in a race of this distance anything can happen.

Her lack of marathon experience is a wild card factor as well. With Boston being her second marathon, I am sure we haven’t seen her fastest mary yet so we really don’t know what she is capable of.

For grins, I put her Olympic 10k time into the McMillan Running Calculator and it spit out a 2:25:05 marathon estimate. Jack Daniels VDOT gives her a little bit under 2:23:00 for a marathon. Interesting from a numbers geek perspective.

In prep for this race her training mileage has been in the 105-110 mileage range according to a recent Boston Herald interview. I wonder what the typical training mileage is for 5k and 10k elite athletes? It would seem like this marathon mileage would be quite a jump up.

Here is an interesting video that follows Goucher during a training run on the Boston course. You get a little glimpse of her character and subtle competitive fire inside. There also is a bit of a surprise towards the end.

(Link to Video if you are unable to see it.)

It is so interesting to see what 7 min/mile looks like for an elite. I would guess I was seeing 10 min/mile. So relaxed and fluid.

Here is another interesting local Boston interview on Goucher and includes video interviews in the upper right corner.

She is coming to Boston to rip it!

We wish her the best on Monday. She will definitely be giving it her best for the day.

We all can’t be elite athletes but most of us can be active in some way that we enjoy.

Find it – do it – feel the buzz!

Related Boston Marathon Posts:

• Running and Life Wisdom as Ryan Hall Prepares for the Boston Marathon
• Ryan Hall and the Boston Marathon
• Boston Marathon: Past Champs Return to Defend

Related Articles:

• My Endurance Sports Journey Part 3 – Marathon and Ultrarunning
• A Week Of Traveling
• The Spirit Of Runners
• Boston Marathon Live
• Running and Life Wisdom as Ryan Hall Prepares for Boston Marathon

Griffin and I Post Boston 2008

A little over a week until the Boston marathon!

For the Ryan Hall groupies (Do they exist in the running world?) out there or those just wanting insight from a top American long distance runner, here are a couple items you may enjoy.

Competitor Radio Interview with Ryan Hall on Boston Marathon

The radio interview is fairly short and has a few interesting moments.

Runner’s World Ryan Hall and Boston Interview

Ryan often provides useful insight that we all may benefit from. Here are some of Hall’s comments that particularly caught my attention from this article. They include relatively funny, useful, and thought provoking.

“18-mile tempo runs close to 5:00 pace on a hilly course at 7,000 feet and a 40k long run in trainers around 5:30 pace or so without feeling like I was waxing myself too bad.”

Maybe it is just me, but this cracks me up. Besides being silly fast for most of us, the use of the word ‘trainers’ for that 40k run at 5:30 pace almost brings me to giggles. Those darn heavy shoes!

“I was always fascinated at Stanford by the fact that we would have a group of eight guys who would train together for every workout and yet when race day came the difference between those eight guys could be as much as a minute, showing that it is not necessarily what you are able to do in practice but was it done at the right effort level. Even though those eight guys were all running the same pace for the workouts, maybe it was only the right pace and the most beneficial pace for two or three of them.”

Running is as much art as it is science. The vast array of variables (training, sleep quality, nutrition, mental state, mental toughness, stress levels, race pacing, etc, etc, etc) that come into play on race day virtually guarantees athletes following the same program will not get the same result. The actual training is really only one of many components for race day execution.

Being aware of some of these variables and managing them within your life, can create some surprising running breakthroughs.

“I try and not think too much about the finish until I get there. The finish will take care of itself the race will not.”

Be present. All you really have is right now. This is very much a lesson for all aspects of life.

If you only think about the end result, you don’t put attention to the critical steps that get you there. If you don’t address the critical steps, you greatly decrease or eliminate the odds of reaching your desired result.

For example:

End result – finish marathon

Critical steps – hydration, nutrition, proper pacing

If you ignore hydration, nutrition, and proper pacing during a marathon, you have greatly compromised your ability to finish.

Can you think of ways this same concept can relate to other aspects of your life?

“I think there is a couple of ways to look at guys stepping up their game. Either be inspired by it or give up. I have always chosen to be inspired.”

So quit your moping and go after it. Whatever it is. It is a choice.

“I believe competition in the purest form is not to challenge each others competency but rather to challenge each other to be the the fullest of who we are.  If we are all the best of who we truly are, then the world would be a very special place.”

The beauty about this statement is it’s not about being the best but the best of who we truly are. The second part of this would be acceptance. Plenty of growth opportunities here.

Hopefully this provides some weekend inspiration to get you out that door, lace up those shoes, carry a form of ID, smile, sweat, move that body, and create the right life for you.

If you have any thoughts or comments about Ryan Hall or his quotes above, please share in the comments link below.

Be active – Feel the buzz!

Related Post: Ryan Hall and the Boston Marathon

Related Articles:

• Ryan Hall And The Boston Marathon
• My Endurance Sports Journey Part 3 – Marathon and Ultrarunning
• A Week Of Traveling
• The Spirit Of Runners
• Boston Marathon Live

Robert Kipkoech Cheruiyot

Kenyan Robert Kipkoech Cheruiyot practically owns the Boston marathon over the last few years and currently holds the course record (2:07:14 in 2006 – avg 4:51 per mile). He has won Boston in 2003, 2006, 2007, and 2008. Cheruiyot also won the Chicago marathon in 2006 and had an extremely dangerous fall while crossing the finish line.

Here are a couple interesting articles/interviews of the humble marathon champion:

• Robert’s journey to elite running(www.time-to-run.com)
• Up Close and Personal with Robert Kipkoech Cheruiyot(www.marathonguide.com: 2007)
  

It is really interesting to see how top athletes in many sports come from less than ideal upbringings.

I had to smile when Cheruiyot mentions after his 6 months of racing in Italy and coming home with over $7500, “This was now the beginning of my good life as I returned home and bought a five-acre piece of land and six cows.“. I find this such an interesting action as compared to what you might hear from someone living in the U.S..

Here is a short highlight video from last years Boston marathon: Cheruiyot Wins 4th Boston Marathon

My favorite part of the entire video was the announcer saying, “part of that 4:52 (mile split) was uphill”. Crazy fast!

Dire Tune

Ethiopian Dire Tune won the 2008 Boston marathon in 2:25:25 (avg 5:32 per mile). The woman’s course record for Boston is 2:20:43 (2002 – avg 5:22 per mile). Tune also holds the One Hour woman’s running world record with a distance of 18.517 km (11.50 miles, avg 5:12 per mile) in 2008. Only 23 years old, Tune is just starting her long course journey so she has many solid years ahead of her.

Watch this video of Tune winning last year’s Boston marathon. You will enjoy it. Dramatic!

I didn’t know you could have mutiple gears at the end of a marathon. Impressive!

Be active and feel the buzz!

Related Articles:

• My Endurance Sports Journey Part 3 – Marathon and Ultrarunning
• A Week Of Traveling
• The Spirit Of Runners
• Boston Marathon Live
• Kara Goucher – Top U.S. Female Runner At Boston

Do you know there are ways to increase your carbohydrate consumption beyond these values?

While reading Vegetarian Sports Nutrition by D. Enette Larson-Meyer, PhD, RD I learned of some very interesting scientific studies that may allow you to consume up to 100 grams of carbohydrates per hour. This is no small increase. How about a 66% increase!

Two of the studies Larson-Meyer referred to include:

• Oxidation of Combined Ingestion of Maltodextrins and Fructose during Exercise
• Oxidation of Combined Ingestion of Glucose and Fructose during Exericise

How is this possible?

Well apparently the intestines have a limited carbohydrate/sugar absorption rate per sugar type (maltodextrin/starch, fructose, glucose, sucrose, etc). So this means if you consume only one sugar source, such as fructose, you will only be able to absorb 30-60 grams per hour, but if you include multiple carbohydrate/sugar sources into your fueling strategy your total carbohydrate absorption rate increases therefore more fuel can be consumed.

Who may benefit from this?

Each person has to figure out their own caloric needs through trial and error but marathoners and ultra (50k, 50 mile, 100 mile, etc) road and trail runners may benefit from higher carbohydrate consumption. The longer (slower) the event, the more likely one could increase the mixed-carbohydrate fuel sources and benefit from it.

On the flip side, the greater the intensity/heart rate, the less calories one can consume.  Also, the act of running may reduce the amount of calories one can consume. The story is never completely black and white when we are talking about individual human bodies.

This approach is something that would definitely be beneficial to try out in training first to see how your body handles the various sugar sources and caloric increase!

Just because you can increase your carbohydrate consumption doesn’t mean you need to. You must decide when and where this option would be applicable for you. Just being aware of this information may provide an opportunity to dig yourself out of a hole and keep you moving forward during some long course endurance events in the future.

Sports nutrition maltodextrin source

Hammer Nutrition (15% off first order) makes some great maltodextrin sports nutrition products that include both gel (Hammer Gel) and powder products (HEED, Perpetuem(an aquired taste) ). I have personally used them for many years and like them because they don’t have any junk in them. The products also do not include commercial-grade sugars. These sugars are not good for your general health so I prefer not to consume them in endurance sports products.

I have taken Coke during the later stages of a race and it has brought me back to life but I wouldn’t recommend general processed sugar products as part of a standard fueling strategy.

Do you know of any other really clean endurance sports fuels without the simple sugars?

Other sugar sources

Various processed sugar products is one way to include a spectrum of sugar types but as mentioned above, it is not beneficial to general health.

Another area to explore are natural sugar sources such as dried fruit, fresh fruit, and fruit juices. These natural sugar sources contain various ratios of fructose, glucose, sucrose, maltose, and starch within a single item. From all of the fruit items I have looked at, they all contain at least two carbohydrate sources.

Many trail running, marathon, and long course triathlon events include various fruit choices at their aid stations so becoming familiar with them can only help you out whether you plan to use fruit or not. That one day may come when your current fuel source isn’t working for you during a race and this knowledge may prove useful. Just maybe.

Here are a few fruit items and the carbohydrate sources in each. The carbohydrate sources are listed from greatest to least percentage (Gl – Glucose, F – Fructose, Su – Sucrose, M – Maltose, Ga – Galactose, St – Starch).

• Raw Banana – Gl, F, Su, M, St
• Raw Orange – Su, F, Gl
• Raw Apple – F, Gl, Su
• Raw Grapes – F, Gl, Su
• Raisins – F, Gl, Su
• Dried Uncooked Figs -  Gl, F, Ga, Su, St
• Dried Dates (medjool) – Gl, F, Su, M
• Dried Apricots – Gl, F, Su
• Apple Juice (unsweetened) – F, Gl, Su

I personally would look to use fruit sources that had different leading carbohydrate sources. For example, bananas and oranges, grapes and figs, oranges and apricots.

You can check out any other fruit source over at NutritionData by simply entering the item in the search box at the top of the page. It also wouldn’t hurt to become familiar with the carbohydrate content per quantity of fruit for any items you may use in training or a race.

As with all caloric fuel items, you need to drink sufficient water along with the fruit item to aid in absorption. It is no different than if you were taking a gel. I also would try and chew the appropriate fruit item fairly well to help aid in the digestion.

Experiment

Now go out and play. See what works for you during some of those long training runs.

And above all else, have FUN!

Happy Training!

Related Articles:

• Dallas White Rock Marathon Race Report Part 1
• Final Three Weeks
• TALON Ultra Athletes in Endurance News – Feb 2011
• 14 Tips to Help You Enjoy High Heat Summer Trail Running
• Lore of Running – The Ultra of Running Books

Before I move onto my 2009 endurance plans, I thought I’d take a look at my 2008 season and share some of my lessons learned.

The 2008 Numbers

• Total miles: 1812.42 miles = avg 34.85 miles/week
• Number of races: 14 races (5k through 50 mile)
• Seven races at 26 or more miles (This actually surprised me for some reason)

Highlights of the Year

• Boston marathon
• Trail ultra racing (5 races)
• Supporting a friend to a sub four hour White Rock marathon finish

2008 Reflections

In April I completed my first Boston marathon. The truly special part of the experience was completing it with my running buddy Tim. We both trained and qualified at the same race so it was kind of neat to finish our first Boston together even though neither of us had our best day.

2008 was a year with a primary focus on trail running. This was my first full year of playing in the dirt and I loved it. I really enjoyed the mental and physical challenge these races provided while being surrounded by the beauty of nature. The events can make you feel like the most powerful, strong, and fit person in the world and also tiny, frail, and broken…usually all in the same race. I really enjoy this journey. These races further stamped my enjoyment of the long course stuff.

To end my 2008 racing season I ran with a Tim’s wife, Stephanie, in the Dallas White Rock marathon. Her goal was a 3:40 (BQ) and I was hoping I could keep up and provide some support and bad jokes. The conditions for the day were a bit tough and our bodies told us a 3:40 was not going to happen. Even with the gusty winds and some relative heat, we stuck with it and finished under four hours. I believe this was a 45+ minute PR for Stephanie on this course. (Our video journey) Plenty to be proud of.

After the December marathon I was now mentally and physically ready for a holiday break. The last three weeks of the year, I only did some walking and hanging out at the park with Wendy and Griffin before we spent the holidays with our families.

Lessons Hopefully Learned

1. Three ultra races (50 mile, 50 mile, and 50 km) in three months is too much for my body to handle right now. There was too much tweak management and not enough consistent training between the races. As much as I love to race the longer stuff, I need to definitely spread out the proximity of any 50 mile or greater races.
2. Trail racing nutrition needs is a much more of an art versus science as compared with road running. The demands on the body are fairly consistent on the road so you can fine tune your needs with a bit of experience. Trail running has such varied demands on the body depending on the course, elevation, etc, that you really need to be extra sensitive to your body’s needs when on the dirt. I am still trying to maintain the consistent energy throughout a trail race but I do know I need a much more intuitive and open approach.
3. Griffin (my 22 month old son) can run with me in a jogger for a 15km race but no longer. The 20km race finished with a two mile walk with Griffin in one arm and pushing an empty jogger with the other. Great bicep workout though!
4. Running is fun, time efficient, and can be done nearly anywhere! There isn’t much better if you have limited time available to exercise.

2009 – Now What?

Planning the next year of racing is always a way to jump start my fitness motivation juices and get those shoes laced up once again.

2009 is going to be a year of more consistent training which will mean less ultra running events. I also want to up my average yearly weekly mileage into the 50-60 mile range.

My tentative yearly plan will contain three ultra running events. This will include a tough 50 miler in May, umm (cough) umm possibly an even tougher first 100 miler in September, and a fun 50 miler in December. This spacing should allow enough time to prepare and recover for each event. I really want to be healthy and strong at each event and not walking the tweak-dome line.

I also will include the eight or so Dallas running club events (5km-15km) which will be fun family events for Wendy, Griffin, and myself.

I run my first three miles of the year today! 60 degrees, clear skies…not bad for a January day. Time to get back on the wagon. 170 lbs and squishy!

Attitude

and a new pair of Brooks shoes.

Let the season begin!

What are some of your fitness goals for the year?

Happy training and I wish you an active and healthy new year!

Related Articles:

• My Endurance Sports Journey Part 3 – Marathon and Ultrarunning
• Tough Last Long Run
• Running The Grand Canyon R2R2R – Yes Please!
• A Week Of Traveling
• Western States 100 Is Back With Live Coverage

You can read the news article at Dallas Morning News.

We were probably running at mile 20-21 when this occurred and had seen the ambulance leaving as we went through the intersection around mile 23.

I would like to send heartfelt prayers to Erin’s family and wish Erin be able to continue her journey in peace.

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© Jenny Rollo

Walking, Tired, Flat, Disappointing

These are four words that described my last long run on Friday as I prep for the White Rock marathon next weekend. I ended up waking parts of the last three miles as I was just running out of energy and I also felt a bit of a tweak in my left hamstring. I felt old (whatever that is) and out of shape.

I did observe one thing that will probably help on race day and that is I require a lot of water when I run regardless of the temps. I got pretty dehydrated by the end of the run and I was still not hydrated by the end of the day. My body seems to require 21oz every 45-60mins regardless of the temperature. I will use this information on race day!

This is not how I wanted my last solid run to transpire but it did. So now what?

My main concern is having enough spunk in me to run a 3:30-3:40 since I am running with a friend trying to BQ. I honestly have no idea right now if it is in me but I plan to collect all the mental and physical energy I can store up during the coming week and release it on race day.

I have a feeling this year my racing season is a bit too long and I am just running out of gas. I have been ultra racing since February and had a bit of a crazy fall ultra schedule, at least for me. (two 50 milers and 1 50k within 3 months) It has been an extremely fun year but my body is asking for a bit of rest.

My focus for the coming week will be:

• rest – I would like to get to bed one hour earlier than usual each night.
• nutrition – High quality food all week.
• hydration – Stay up on my fluid levels.
• keep moving – A few short runs to keep the muscle memory and plumbing sharp or at least not get any duller.
• Rip it on Sunday!

Rejuvenation cycle begins in exactly 7 days!

Related Articles:

• 2008 Year In Review and 2009 Plans
• Final Three Weeks
• Running The Grand Canyon R2R2R – Yes Please!
• My Endurance Sports Journey Part 3 – Marathon and Ultrarunning
• Western States 100 Is Back With Live Coverage

You could use a waist-pack but some people don’t like having something strapped around your waist when you run.

If you are looking for another option, RaceReady has a solution and they are my current favorite long course running shorts. I have been using them for probably five years now and they are my number one pair of shorts due to their versatility. They could be considered the Escalade of running shorts with all of the storage space included, but much more energy efficient.

What is so versatile about them?

Well, their LD (long distance) product line contains a Velcro pocket on each him of the shorts. The pockets could hold some of the smaller Ipods and I like to carry my extra Endurolytes in Hammer Nutrition’s coin dose dispenser (ohhh sounds fancy – it isn’t). It fits perfectly in the little pocket.

Side pocket with dose dispenser

And now the highlights of the shorts; the five mess pockets on the back-side of the shorts. The pockets are divided into four equally sized  pockets with one larger pocket positioned in-between them all.

Back-side pockets galore!

4 gels, 2 nutrition baggies, TP, small map

For you numbers geeks (no I am not included – really), the four equally size pockets are roughly 3.25 inches wide X 3.75 inches deep. The larger pocket is 5.75 inches wide X 3.75 inches deep.

Stability not compromised and a possible counter-weight!

One warning – just because you have all of this packing space doesn’t mean you can fill it up with 10 pounds of stuff because it fits. If you do something like that, you will end up with saggy-shorts syndrome and 10 pounds hitting you in the middle of your back during every stride.

Style it up!

I wear the LD V-notch version which is a more of a moderate length. They also have shorter and longer length models to match your stylin’ needs. RaceReady provide a nice shorts comparision page to give you an idea between the different styles.

The LD V-notch. I think I just saw a ghost!

Active Owners

After taking a look at the About Us page it is nice to see that the owners are active runners (actually pretty darn fast) and involved in the protection of the environment. Both positives in my mind.

Great shorts!

What are your thoughts on the RaceReady shorts? What is your favorite long course short?

Happy Training!

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