Weekly Recap: Tapering for the Outer Banks Marathon and the Brooks Heritage Line

Welcome to the final week of October! Can you believe it? This month has been so much fun, but it definitely flew by. 

Let me fill you in on what's happening at the Right Fits in Fitness and Fitness Fashion this past week.

Here's what's happening in fitness:

Monday: 6.75 miles in the morning with my friend Kelly and my dog Matilda. Then, [solidcore] MSP in the evening. I loved [solidcore] MSP so much, but honestly I was sore for three days! It kind of made the rest of the week a challenge for fitness.

Tuesday: I was still sore from [solidcore] MSP but I had a track workout on the schedule. It consisted of about 2 miles to warm-up, then 2 sets of 1600-800-800. There were 30 seconds of recovery between the 800's and one lap (400) between the sets. I did about 1.5 miles to cool-down for 8.5 miles total. This was a tough night for me. I struggled to hit my goal paces for this one. My legs were tired from the 60 mile week the week before and of course from the [solidcore] MSP workout. It's time to really focus on resting now during the taper.

Wednesday: 4 miles easy.

Thursday: 7 miles with 20 minutes of tempo pace, 1 hour kettlebell/strength class with Ericka at Balance Fitness. Great class!

Friday: complete rest day.

Saturday: 15 mile long run. After my long run, I checked out some of the speakers at the Minnesota Blogger's Conference. I learned some useful things, particularly on the technology side, which is not my strong suit. Stay tuned for some big changes on The Right Fits!

Sunday: easy 4 mile run with Matilda

Summary: 2 strength days, 1 rest day, and 6 days of running. My mileage decreased by about 25% from last week's 60 miles. I plan to decrease it another 25% this week to about 35 miles.  

It's definitely taper time now for the Outer Banks Marathon. As often happens during the taper, I caught a cold, which I consider the "curse of the taper." I've been taking it easy trying to fight it off but I'm hoping I'll be back to full strength by November 9th.

For more tips on the taper, check out this post.

Here's what's happening in fitness fashion:

All the real Brooks ambassadors have been blogging about this for months; I'm a little behind the curve.

Though I may not be an official Brooks ambassador, I think I am a Brooks ambassador at heart!
I mean, I have been running in Adrenalines and Ravennas for all 16 of my marathons...

I can't help but get excited about all the cool stuff Brooks is coming out with.

Hold onto your sports bras, ladies, there's some fun stuff coming your way from Brooks!

First of all, they have added shoes to their Nightlife line. These are basically one step down from glowing in the dark, with totally amped up reflectiveness. You might remember the Nightlife line from an event I attended last fall at Marathon Sports running store (read about it HERE).

At that time, the Nightlife line only included apparel. I'm really excited to see that it now includes shoes, especially since it includes my shoe of choice, the Ravennas!

Secondly, Brooks has launched this awesome Heritage Line of sneakers. I think this gold pair of the Brooks Vanguards are my favorites.

I also like the simple blue ones

I am definitely considering ordering a pair of these soon.  I love the throwback style and I have also read that these Heritage shoes each represent a piece of Brooks history. Each shoe has a story that comes with it, including the famous athletes who wore the shoes- so fun! I'm hoping that Brooks adds some apparel (fitness fashion!) to the Heritage line, as I am sure I would love it.

Let me know what you think of these new shoes from Brooks!

I hope you had a great week! Did you try anything new in fitness or fitness fashion? Did you check out the MN Bloggers Conference? What did you think?
Please share!

Fits Do Product Reviews: Brooks Ravenna 5

In the middle of last year, I switched from the Brooks Adrenaline to the Brooks Ravenna. A physical therapist that I was seeing for my IT band issues told me that she really didn't think I need all of the stability of the Adrenaline. She recommended that I try out the Ravennas, rotating them in with my Adrenaline to see how they felt. The Ravennas are a step back in terms of stability from the Adrenaline.  I wrote about my love for the Adrenalines HERE and I had run in the Adrenalines for quite some time. Yet I was open to a small adjustment within the Brooks family, so I picked up a pair of Ravennas.

I honestly didn't notice that huge of a difference between the two, but the Ravenna's are lighter and "cushier," so I have stuck with the Ravennas now for at least five pairs.

My first few pairs were the Ravenna 4's. Now Brooks has just come out with the Ravenna 5's!

I ordered a pair from Road Runner Sports (as a VIP member, I purchased them for slightly less than the price on the Brooks website).

So far, I have only run a few treadmill miles with these shoes. I am planning to rotate them in with my older Brooks Ravenna 4's, using the older 4's for outdoor, yak-trax/snowy runs, and the 5's for "dry" treadmill miles (which I am sure I will have a lot more of before this winter is over...)

Here's a bit of information on the Ravennas in general from the Brooks website: The Ravennas are a moderate support trainer shoe that is meant for mild over-pronators with varying foot shapes (there is also a wide version available). They are supposed to combine cushioning and guidance. Some reviewers call it a "chameleon shoe" because it adapts to the runner, with a combination of support and cushioning.

The Ravenna 5's are now a little lighter (only 241 grams) which is pretty light for a stability shoe.
They have a "caterpillar" crash pad, which is supposed to help with the transition from heel to toe. The durable "abrasive-resistant" outer rubber is also supposed to help them last longer.

Overall, I think the Ravenna 5's are an improvement to a shoe that I already loved. I recommend this shoe to anyone looking for an affordable and comfortable shoe, who also happens to be a mild-overpronator. And I can't lie- the fun new colors of the Ravenna 5's are pretty sweet!

A Friendly Reminder to Replace Your Running Shoes Frequently!
I'm pretty diligent about tracking my miles with each pair of shoes, and I try to replace them around 400 miles. But if you don't track your miles, there are other ways to tell if your shoes are "dead:"

• Try on a new pair of the model that you are currently wearing
• Compare these to your current shoes
• If the cushioning in your shoes fees dead in comparison, it probably is! Time for a new pair.

If you do track your shoe's life, the recommended mileage is anywhere between 350-550, though this can vary based on your running style, body weight, and the surface you on which you run.

But definitely remember to replace your shoes in a timely fashion! Running in old or worn out shoes can lead to an increase in injury. 

What should you do with your old pairs? Recycle them!
Runner's World offers this full list of places to recycle your shoes: 

http://www.runnersworld.com/article/0,7120,s6-240-319--10041-0,00.html

And if you are in the market for a new pair of shoes...be sure to enter to win the $50 gift card to Gear on yesterday's post (HERE). Just answer 5 easy questions for a chance to win!

Featured Fit: Brooks Nightlife Line and A Running Event at Marathon Sports.

By Jess in Minneapolis

I did something a little crazy yesterday- well, crazy for me.

I did a two-a-day of running.

Yes, I occasionally do two-a-days, but it’s always one run and one other activity- yoga or strength training. I had never done two runs in a day- one in the AM and one in the PM.

Two-a-days might be the norm for some of you (particularly you high mileage monsters!), but it was the first time for me.

I’m sure my friend Kelly is shaking her head at me right now, saying bad idea Jess! She advocates the Run Less, Run Faster ideal, and it clearly works for her, as she PR’d in a HUGE way at the Newport Marathon. She said having fresh legs for each run allowed her to push harder on the workouts during training. 

Does pub running count as a rest day?

I do think she knows what she’s talking about, and I plan to follow her advice in training for the Flying Pig marathon, as 60+ mile weeks clearly didn’t work out so well for me at the Newport Marathon (4:00:57), nor at the Berlin Marathon (3:59:39.)

 

What's the problem, Jess? Disappointed in your time? Should have taken more rest days!

But alas, I’m not training right now, so none of that really matters at the moment, as all my runs have been pretty easy.  And yesterday’s two-a-day was definitely a fluke.

Here’s why the two-a-day run happened: the weatherman had been going on and on about this horrible winter storm that was on its way, so I decided to get up early and do an easy four mile run with Matilda. I was worried that the storm would actually live up to all the hype, and then I wouldn’t be able to workout after work. Dustin had already told me about an event that evening at Marathon Sports, but I was worried that it might be cancelled due to weather, so I went ahead with a morning run just in case.

But the event was still on that evening, despite the crappy-esque weather, and I couldn’t pass it up! 

This event included a 3-7 mile run, free pizza and beer, drawings for Brooks gear, and more. How could I resist?  Here are the details of the party:

Join us Tuesday night during our
“Winged Foot Club” FREE hosted group run.

The Brooks Nightlife run kicks off at 6:30pm for a 3 to 7 mile run around the lakes. Meet at Marathon Sports Run/Walk (50th/Penn). Brooks sponsored athlete Andrew Carlson (ZoomPerformance) will lead the group! All abilities are welcome. Pizza and locally brewed beverages post run!

Help us launch the "Safest Run Night" in Minnesota. Wear test the Brooks Adrenaline 14 and the latest Nightlife jackets, vests, hats and gloves! Receive awesome Brooks prizes and be a part of our "Winged Foot" team photo to light up the night!

Reflective snap bracelets? Count me in!

I thought I’d only do an easy five miler as part of the event, but my friend Theresa was looking for seven miles, so I tagged along.  (Don’t worry- after two runs, and eleven miles on the day, I took today as rest from running!)

Anyways, the event was great, and well worth adding that second run. Sure, it was icy and snowing during the seven miles, but we were rewarded with some craft beer and hot pizza when we returned to the Marathon Sports store.

Well, to be honest, there wasn't any pizza left when we first arrived back at the store...

What, no pizza?

Eventually, they ordered some more, and we each managed a slice. 

Hey, I'm not complaining, the event was FREE.

Okay, I'm skipping around to the post-run! Before the run, there was a drawing for some Brooks goods. (Neither of us won anything.) After the drawing, we got suited up with some of the Nightlife gear to test it out on a real run. We both tested the Nightlife LSD Lite Jacket II, which retails for $85.

The jacket is super lightweight (I think it only weighs four ounces!), and its packed full of reflective-ness in strategic locations. I loved the colors, and it actually kept the rain/snow out, and the heat in. I think it’s a winner!

I also really liked the Nightlife hat, which had lights on the back! Its only $35, mesh, and lightweight- perfect for the dark runs. 

The men all tested out the men’s version of the Nightlife LSD Lite Jacket or vest. It was quite similar, just a different color.

I didn’t purchase any of the Nightlight gear that evening, but I definitely will be watching online for some sales. I would love to add the jacket and hat to my fitness wardrobe. 

Side note- I’m an avid client at Road Runner Sports. I recently purchased their VIP membership, which allows for discounted prices and free shipping. They carry all of my favorite running brands, including Brooks! Though I usually try to support my local running stores (Marathon Sports, Gear Running Store, TC Running Company, etc) but I can’t resist the cheap prices on Road Runner Sports  And great news, they also carry the Brooks Nightlife line!

Brooks has really stepped up their game in running apparel. There are so many other cute tops I have been throwing a fit for- like this Utopia Softshell Jacket ($134 for VIP's on Road Runner Sports) or this Equlibrium Base Layer ($68 for VIP's) 

Winter running is a little more tolerable with some cute (and functional of course) Brooks gear.

All in all, a fun little event, at a price that fit the bill- free.
Nice job Marathon Sports. Maybe I will be doing two-a-day runs more often!

CBRC representing at Marathon Sports

Fitting Remarks: When To Replace Running Shoes

By Cool J in Minneapolis

I recently purchased a new pair of Brooks Adrenalines, and I plan to track my mileage closely with this pair. Historically, I have usually replaced the shoes around 400 miles, but maybe I should be doing so earlier?

According to a recent article in the NY Times, I could be risking injury by not replacing the shoes more frequently.

Thanks to a run club friend for finding this article!

Source: http://well.blogs.nytimes.com/2013/02/18/when-to-retire-a-running-shoe/?ref=health

When to Retire a Running Shoe:
Ryan Hall, one of the world’s best distance runners, used to pride himself on wearing his running shoes into nubs. No more. Now he assiduously replaces his shoes after running about 200 miles in them. He goes through two pairs a month.

“I know that my shoes could probably handle a couple of hundred more miles before they are worn out, but my health is so important to me that I like to always make sure my equipment is fresh,” he said.

Of course Mr. Hall, sponsored by Asics, does not have to pay for his shoes. Most of the rest of us do, and at around $100 a pair they aren’t cheap. Yet we are warned constantly to replace them often, because running in threadbare shoes may lead to injuries that can take months to heal.

So here’s a simple question: How do you know when your shoes are ready for those discard bins in gyms? And if you do get injured, is it fair to blame your shoes?

My friend Jen Davis runs more than 100 miles a week, like Mr. Hall, but has a different set of criteria for getting rid of shoes. One is that if they smell bad even after she washes them in her washing machine , it’s time for a new pair. She estimates she puts 500 miles on each pair of shoes.

Henry Klugh, a running coach and manager of The Inside Track, a running store in Harrisburg, Penn., says he goes as far as 2,000 miles in some shoes. He often runs on dirt roads, he said, which are easier on shoes than asphalt is and do not compress and beat up the midsole as much.

My coach, Tom Fleming, has his own method. Put one hand in your shoe, and press on the sole with your other hand. If you can feel your fingers pressing through, those shoes are worn out — the cushioning totally compressed or the outer sole worn thin.

As for me, I my practice has been to keep track of the miles I run with each pair and replace them after 300 miles. Who is right? Maybe none of us. According to Rodger Kram, a biomechanics researcher at the University of Colorado, the theory is that you must change shoes before the ethylene vinyl acetate, or E.V.A., that lines most running shoe insoles breaks down.

“Think of a piece of Wonder Bread, kind of fluffy out of the bag,” he said. “But smoosh it down with the heel of your palm, and it is flat with no rebound.”

A moderate amount of cushioning improves running efficiency, he has found. But as to whether cushioning prevents injuries, he said, “I doubt that there are good data.”

Dr. Jacob Schelde, of Odense University Hospital in Denmark, has looked for clinical trials that address the cushioning and injury question — and has found none. He’s applying for funds to do one himself, a 15-month study with 600 runners.

Dr. Schelde did find a study on injury rates among runners, published in 2003, that had some relevant data even though it was not a randomized clinical trial and shoe age was not its main focus. The study was large and regularly tested runners in a 13-week training program. The researchers failed to find any clear relationship between how long running shoes were worn and a runner’s risk of injury.

It also is difficult to find good data on how long E.V.A. insoles last. But one exhaustive study, led by Ewald Max Hennig of the biomechanics laboratory at University of Duisburg-Essen in Germany, involved 18 years of shoe testing from 1991 to 2009. The researchers measured the performance of 156 shoe models worn by runners. Dr. Hennig and his colleagues wrote that the sort of mechanical testing that shoe manufacturers do to evaluate cushioning materials does not reflect what happens when people actually run.

Over the years, running shoe quality steadily improved, the researchers reported. The shoes also changed as running fads waxed and waned. Shock attenuation, for example, diminished starting around 2000, when there was talk of shoes providing too much cushioning.

Then, when cushioning became fashionable again, it returned. But so did minimalist shoes designed for the barefoot running fad, which have almost no cushioning.

In Europe, the researchers reported, people typically wear shoes for about 600 miles. But their studies indicated that shoes could last much longer.

Most shoemakers, of course, would prefer to see us trade in sooner. Kira Harrison, a spokeswoman for Brooks, said shoes should last for 400 to 500 miles. The very light models last about 300 miles, she said.

Biomechanical studies have shown that after those distances the shoes lose their bounce, she said: “Everyone in the industry knows that standard.”

Gavin Thomas, a Nike spokesman, said a shoe’s life span depended on the type of shoe — lightweight or more heavily cushioned — and on the runner’s weight and running style. Those who are light on their feet can wear shoes longer than those who pound the ground. Those who run on soft surfaces can keep their shoes longer.

After 300 or 400 miles, Mr. Thomas said, a typical shoe worn by a typical runner will not feel the way it used to, a sign it is worn out.

But Golden Harper, developer of Altra running shoes and founder of the company, said any advice on mileage was “a lot of malarkey.” Mr. Harper, a distance runner, said most runners could feel when their shoes need to be replaced. “You get a sense for it,” he said. “Nothing hurts, but it is going to soon.”

So when should you retire those faithful running shoes, and what happens if you don’t? Despite the doomsday warnings, no one really knows. And with so many variables — type of shoe, runner’s weight, running surfaces, running style — there may never be a simple answer.

But we can take comfort in Dr. Hennig’s work. Even people like Henry Klugh, who put in many more miles than most guidelines suggest may still be fine. Their shoes may still be performing.