The Right Fits in the News and More Winter Running Tips

If you didn't see it on Facebook or twitter, here is the article from the "photo shoot" I hinted about last week. It was published today in the Lifestyle section of the Star Tribune.

http://www.startribune.com/lifestyle/health/243013561.html

The author was a really nice guy, who just happened to be my pacer from the Get Ready to Rock 20 miler race two years ago! (Remember that race? Read the recap here)

I also knew one of the other runners from the Surly trail races this summer, and recognized another girl just from running around the lakes! Minneapolis and the surrounding suburbs really aren't that small, but sometimes its remarkable just how small our running community is.

It was so nice of the Star Tribune to list my blog in the article. One of the other girls, Caryn Mohr, also has a blog- you can check it out HERE- it's called "Chasing Maslow".

I gave the writer many bits of advice, though he only had room for two of mine to be included. For any new readers to the Right Fits, I did a post about winter running essentials a few weeks ago, but I'll share that list again for you!

WINTER RUNNING ESSENTIALS FROM THE RIGHT FITS:

1. Dress for Success Chart:  Keep this chart handy, runner friends. This helpful chart from Runner's World is definitely one of my winter running essentials. I reference this chart all the time before runs to figure out what to wear.

Dress for Success
Here’s a cheat sheet to help you dress appropriately for your runs, no matter what the thermometer says. This chart factors in the 10-Degree Rule but doesn’t account for a significant windchill. On very windy days, you may need to dress warmer.
TEMP (in degrees)	BASIC APPAREL
above 70	Lightweight/light-colored singlet and shorts
60 to 69	Tank top or singlet and shorts
50 to 59	T-shirt and shorts
40 to 49	Long-sleeve shirt and tights or shorts
30 to 39	Long-sleeve shirt and tights
20 to 29	Two upper-body layers and one lower-body layer
10 to 19	Two upper-body layers and one lower-body layer
0 to 9	Two/three upper-body layers, one/two lower-body layers
below 0	Three upper-body layers, two lower-body layers

2. YakTrax Run I did a full post on the YakTrax Run HERE. Now, if you don't want to pay up for the YakTrax Run, you can try a pair of regular YakTrax, and you'll be alright for a little while. But honestly, the YakTrax Run version will last so much longer. They are designed specifically for running and they can hold up to the wear and tear of cold weather training.  Order a pair today at R.E.I.  HERE

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3. A Great Sports Bra- Well, this running essential applies in both warm or cold weather, but a great sports bra is just as important in the winter, even though it's going to be covered up with multiple layers. You know that I love the Serena bra by Moving Comfort and the Bitty Bracer by Lululemon. Chafing can still happen in the cold temps, so find a bra that fits you!

4. A Wicking Baselayer: There are a lot of great options out there for base layers, so stock up on a bunch. I love my new Long Sleeve Twist Top from Athleta, but the Brooks Heater Hog is definitely a good one, and I've had good luck with the base layers at Lululemon like this one

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5. Warm Socks: When its really cold, I actually wear my snowboarding socks. They're wool and very warm.SmartWool brand is probably one of the best. Find them at REI

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6. A Wind-Stopping Softshell/Jacket- This Craft one looks awesome. One or two really great winter running jackets is all you need. (You probably don't have to wash them every time you run, if you have several wicking base layers underneath.)

7. Warm Running Tights: Again, Craft makes a really good pair, and you can always go down the SportHillroute (though they are somehow the least flattering pants in the world!) Brooks makes a fleece lined pair that is pretty warm as well. Here's a great list by Runner's World of good winter running pants.

8. Quality Running Gloves- I have a pair of Craft gloves that are extremely warm. The two-finger split makes this glove more like a mitten, and my hands stay super cozy in these.

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9. Fleece Neck Warmer: A fleece neck gator (like this one) will really make a difference in your winter running. It will keep your neck and chin warm while also helping to prevent burning lungs.

10. A Warm Hat or Ear Band: I like the ear bands the best, but sometimes you'll need a really warm hat likethis one or this one.

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I also love running hats that have a hole for your pony tail as well, like this one by Saucony:

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11. Lip balm with SPF: The wind and cold can make your kissers pretty chapped. I load up on Aquaphor before a cold run.

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11. Knuckle Lights: Okay, you can get away with a head lamp, but you know I prefer the knuckle lights. (They were Friday's Favorite Fit a few weeks ago!) Knuckle lights are a winter running essential for both the early morning runners and the evening runners, now that our daylight hours are limited.

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12. A Face Mask. Unfortunately, when its really windy and cold, you need to protect your face with more than just some SPF/Moisturizer.  Sexy? Not so much, but unfortunately a face mask is definitely a winter running necessity.

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Now, if you just can't face the cold, there is always the treadmill. But if you purchase the items I have listed above, I think you'll find that winter running isn't so bad after all! It's invigorating! It keeps it interesting! It toughens us up, and that's what makes us real Minnesotans!


Previous posts by the Right Fits about cold weather running:
Fit Fanatic: So Cold
Fitting Debate: Running in Cold vs. Hot Temperatures
Fitting Debate: Running in Cold vs. Hot Temperatures Pt. 2

Fits Do Product Reviews: YakTrax Run 

Functional Fit: Goodbye to Dome Running....

By Jess in Minneapolis

Goodbye, Metrodome running. You've been good to us. You've been keeping runners warm for thirty years- long before I moved to Minneapolis and long before I ever would have dreamed of running on a Metrodome concourse in the winter.

But the time has come to say goodbye. Tonight was the LAST night of dome running. The dome will soon be torn down to make room for a new Viking stadium.

You may remember previous posts about dome running (HERE and HERE). Dome running is (was?) organized by MDRA (Minnesota Distance Running Association), and this biweekly event was open to the public. Admission was just $1, for up to three hours of balmy 75 degree running. Yes, you could run in shorts in the dead of winter!

Throughout my four years with the CBRC, I have done my fair share of speed workouts in the dome. We usually head there when its too icy or too cold to run outside (or at least, too icy and cold for workouts). For me, I went to the dome a few times in the past when training for a spring marathon. Its about 2.5 laps to a mile, so its really not so bad. You can listen to your headphones if you want, and there are plenty of bathrooms and water fountains available.

I know that some runners prefer the treadmill to the dry air and hard concrete of the Metrodome concourse. Sure, the Metrodome is a little monotonous, but to me, it has always offered a fun alternative to the biting cold and slippery ice or the awfulness of the "dreadmill."  It also allowed for more of a "running community" vibe with all of the club members together. The support of our running club can be maintained at the dome, which isn't really possible on the treadmill.

The weather wasn't actually that bad today, but the CBRC wanted to hold the workout at the dome so everyone had a chance to say their goodbyes.

About twelve members of the club showed up for the dome workout tonight.

Eric, one of the newer coaches for the CBRC, explained the workout. We would do about four laps as a warmup, then tempo intervals (three laps hard, one lap recovery) a couple of times before doing three to four laps for a cool down.

Eric explains the workout

I am still easing back into harder running after my stress "reaction" so I didn't push it too hard. I did about seven miles total (eighteen laps) and I was certain to do plenty of stretching and foam rolling when I returned home afterwards.

Another thing I always loved about dome running was that you got to see some of our local "elites" (such as Jenna Boren, when she still lived here. Read my interview with her HERE) You also would see a lot of familiar faces from other local running clubs and people you recognized from races.

In fact, one of the other running clubs was doing a full "marathon" there today- 70 laps!

Don't worry, they were doing it as a relay. They even had a baton to pass as each runner ran a lap. I believe there were between 15-20 people there, and their goal was to run it under three hours (as the dome running is only from 5-8 pm) Apparently, they were on pace to finish around 2:30. Pretty impressive!

The above chart has probably been around for many, many years. Its pretty helpful in figuring out your goal pace, as your Garmin doesn't work inside the Dome.

Wow! I must have been running fast, camera couldn't catch me, hehe...not quite. However, I did say my goodbyes to the dome the best way I knew how, pounding out some miles on that hard concrete and sweating off all that Christmas "joy" from yesterday.

Thanks to MDRA for organizing the dome running for so many years! I hope the new stadium will offer something similar to keep runners warm during the long Minnesota winter.

Fit Fanatic: Dome Delight!

By Cool J in Minneapolis

Another cold day in Minneapolis means another workout at the Dome!

I gave you all the gory details in this POST, but here are the basics and some useful links again:

http://runmdra.org/files/Dome_Handout_11-12.pdf

http://www.runmdra.org/index.php/programs/12-dome-running

Every Tuesday and Thursday through March 21    MDRA (Minnesota Distance Running Association) sponsored Dome running begins on Tuesday, November 20, 2012. Dome running is open every Tuesday and Thursday evening from 5:00 - 8:00 p.m., cost is $1. Every Tuesday/Thursday through March 21.  The MDRA turns the Metrodome into the place to be twice a week during the dark,cold and icy winter nights!  Running is from 5:00-8:00 p.m. each Tuesday and Thursday and it costs $1.  2 1/2 laps around the concourse equals a mile.  Enter gate D. You can park free in the upper Dome lot.  The weather wasn't quite as cold today as the last time I went to the Dome, but the winds were brutal. A dome workout seemed like a good choice! There was a mix of people training for Boston, Green Bay, Minneapolis, San Diego, Grandma's, and Newport so Coach Paul offered up a few different workout options. For Newport, we ran a 5 lap warmup. Then we did 3 laps at tempo interval pace, and then a 1 minute break. We did this circuit 3 times, and then a 4 lap cool down. {Jen and I running our tempo intervals} It was a challenging workout, but it felt good to work up a good sweat in shorts! Jen pointed out that it was motivating to be around all the speedy runners who were also doing workouts, and I definitely agreed. Yet I also like the Dome because it feels like it's your own workout. No one really knows what lap you're on, and people are going both directions. The inner runners are going one direction, and the outer runners are going the other. Who knows who's going how fast...it's all individual. {Yay for Dome running!} We must have been running too fast for my (cheap) new camera to catch us, ha! Actually, I picked up a cheap camera for blogging, as apparently I've been a little rough on our other camera....so stay tuned for many more blurry running pictures!

Fits Do Product Reviews: YakTrax Run

By Cool J in Minneapolis

Ever since I broke my ankle running on the ice in March of 2008, I have become an avid user of the YakTrax.  I have trained for many spring marathons with these sexy accessories.

The YakTrax aren't perfect. You could definitely still slip and break an ankle, but they do provide a good amount of traction.

Unfortunately though, I have had some bad luck with my YakTrax; they always break! I have had to replace mine at least once a winter. 

{Another pair bites the dust}

I think it's because I use them a lot when there isn't a ton of snow...or, more likely, they break because I use them a lot period. 

So my wonderful husband picked me up a new pair that are running specific. They are called Yaktrax Run and you can find them at REI for $40.

http://www.rei.com/product/839491/yaktrax-run-winter-traction-devices  

Rather than the steel coils across the entire bottom of the YakTrax like my previous pairs, these have carbide steel spikes on the forefoot strike. They are also made of a hardier rubber, and apparently can be worn in temperatures as low as -41 (God forbid it gets that low in Minneapolis!)

One caveat about the device: runners shouldn't use them on gravel, concrete or sanded roads. This traction contraption is solely for packed snow and ice. I think that was part of my problem with my previous YakTrax. I often wore then when the paths were mostly clear, but I couldn't help it! They're like my security blanket for winter running. But I really should only wear them on packed snow and ice as instructed. 

I tested my new Yaktrax Run yesterday morning on a 12 mile run after 4 inches of snow. I felt like the spikes and coils gripped the snow pretty well. I'm used to running in Yaktrax, so I don't feel like I notice them that much, but I honestly think I noticed this pair even less.

So far, I think Yaktrax Run are the way to go, and hopefully with the heavier gauge coil than my previous pairs, they will last a little longer than just for one winter!

Fits Do Race Reviews: Securian Winter Run

By Cool J in Minneapolis

This morning I ran the Securian Winter Run, formerly known as the "Frozen Half." 

Well, let's be honest, a lot of us still call it the frozen half!

In my "Fits Do Future Race Reviews post from a few months ago, I did publicly state that I was going to run this race, and I did register a few months ago. I hate to register for a race and not run it, but as the race date approached, I started second guessing whether or not I was ready to run a half marathon. It wasn't a question of whether I could finish it. It was a question of whether I would end up with a time that might be discouraging on my "Get Faster" campaign.

But I wanted to do a long run today anyways, so I figured I could go into it with the mentality that it was just a supported long run with a nice change of scenery for the route.

And it was! I didn't PR, but I felt pretty good. It was a confidence boost to find out where I am right now, and to know I don't have that far to go. I've put it out there into the blogosphere that I want to run 3:45 at Newport, and according to McMillan's Pace Calculator, I should try to get to a 1:46 half marathon race time. I didn't reach that goal today, but I feel like maybe, just maybe it's obtainable. Perhaps I can get there, after we delve into speed training for Newport with the expert coaches at Calhoun Beach Running Club.

As for the race? It's a pretty good winter run. Here is what I posted previously on my "future" race review:

The Securian Run
When: Saturday, January 26
Where: St. Paul, MN
Website: http://www.securian.com/Securian/Securian+Winter+Run/
This half marathon has a rocky history. The first time I registered, it was so cold that the race directors shortened it to a 1/4 marathon. The second time I ran it, the turn around point was set too early, and the race only ended up being 11 miles! Needless to say, I set quite a PR at that one! However, this is one of few long distance races in the area in the cold months of winter, so it's definitely on my radar.

So maybe the race has had a few hiccups in the past (though I completely understood why they shorten the race when it's too cold for the volunteers!) But I definitely give this race a positive review. It was well-organized; they even had pacers this year! It's not too big or too crowded either. And the race was definitely the full 13.1 miles today. In fact, my Garmin said 13.35 miles, so we didn't get shortchanged this time around!

The course goes along Shepherd Road in St. Paul, which follows the Mississippi River. There are definitely some rolling hills on this road, and one killer hill right around mile 12. It's a challenging spot for a tough hill. In fact, I thought about walking it. But it's short, and at that point, you're almost to the finish line, so I pushed through (at a much slower pace!)

{course map taken from my non-cold-weather-loving iPhone}

The road is concrete rather than pavement, which some runners really don't like. I didn't notice it being particularily hard, but then again, it was 0 degrees at the start. I didn't feel a whole lot of anything! The road did have a bit of a camber too, which could be a little annoying sometimes.

And yes, about the temperature...I guess it could have been worse. The wind wasn't so bad, and I warmed up pretty well and felt that I was dressed appropriately. Only my face got really cold, even with a neck gator pulled up around it. (Tip? Wear a neck gator and keep turning it around as it gets sweaty and frozen for dry protection from the cold).

It was probably a lot colder for the volunteers handing out the water. After all...

Yes, there were volunteers handing out water. I think there were three support stops over the course of the 13.1 miles. There was also a 10k and a 5k going on, and we all shared the course for part of the race, but only a short portion.  The water wasn't in cups, but was actual small water bottles. I think that had something to do with keeping the water from freezing? Or from spilling on the volunteers? I'm not sure. It was a little different, but worked just fine. 

I took one GU around mile 8. It was super frozen and thick. Ugh.

Post-Race Swag: There are no medals at the finish, and no finisher's shirts. This is a bit more of a "runner's race" without a lot of SWAG. Well, obviously there are no fair weather runners out there on such a cold day! Every runner did receive a commemorative mug.

Post-Race Goodies: They did have warm chili, red bull, water, fruit, bagels, chips, and granola bars at the finish. And you did get to wait inside the heated Securian building before and after the race! That was nice, especially since I got there a little too early. The race didn't start until 9 am, and I arrived around 7:45. The porta-potties, however, were outside. Talk about freezing your bum!

Parking was also free until 1 p.m. in the Securian parking lots, and the St. Paul YMCA offered free showers for the runners. Since I did this race on my own (well, except my friend Mason, but no Dusters) I just sped home after the race for a hot shower to de-thaw.

{My frozen friend for the day- thanks Mason!}

Every year, there is a "mascot" who dresses up in all gold with a torch...

I'm not entirely sure what he's supposed to be.

Here he is starting off the race!

{Photo courtesy of the Securian Run's facebook page}

Of course, after I zipped home, my fingers turned white and numb. Even with my super warm Craft bi-finger gloves, I still experience the symptoms of Raynaud's during the winter...so strange! Anyone else have this?

Other than the cold temps, the hill at the finish, and the lack of a medal, I still enjoyed this race and am really glad that I did it.

Nice job Securian and thanks to all the brave volunteers!

Functional Fit: Running at the Metrodome

By Cool J in Minneapolis

Tired of the treadmill? Too cold to run outside? I have just the thing for you....
Dome Running!
Dome running? What's dome running?

I honestly did not know what dome running was myself until I joined the Calhoun Beach Running Club. In fact, I made it through my first year training with the club still not experiencing this elusive "dome running."   When I heard people mention that they ran at the dome, I pictured them running hot laps around the football field on the grass, pretending to score touchdowns or first downs.

{where I thought we'd be running}

I was quite surprised to learn that these runners are actually doing laps around the concourse at the dome, i.e. the area where spectactors wander around purchasing foot-long hotdogs and beers…not quite as fun as I had imagined.

{Dusters running in shorts and a tee in January!}

About 2 ½ laps equals one mile…and the laps all look the same. It’s hard to tell where you are or where you started, and sometimes I started to get a little dizzy!

But the bright side is that the dome is a balmy 75 degrees. There are no lines for the treadmill like at the gym. And it only costs $1.

It’s a convenient option for speed training and workouts during the winter. Our run club was headed there last night as there is a group training for the Boston marathon, which means training through these grueling winters. Maybe someday that will be ME training for Boston...hopefully before I'm 50!

The temperature today was -14 when I woke up; much too cold to run outside, so Dusters and I decided to join the group at the Dome instead.

{The D-man outside the dome}

Here are some useful links for all the Dome information:

http://runmdra.org/files/Dome_Handout_11-12.pdf
http://www.runmdra.org/index.php/programs/12-dome-running

Every Tuesday and Thursday through March 21    MDRA (Minnesota Distance Running Association) sponsored Dome running begins on Tuesday, November 20, 2012. Dome running is open every Tuesday and Thursday evening from 5:00 - 8:00 p.m., cost is $1. Every Tuesday/Thursday through March 21.  The MDRA turns the Metrodome into the place to be twice a week during the dark,cold and icy winter nights!  Running is from 5:00-8:00 p.m. each Tuesday and Thursday and it costs $1.  2 1/2 laps around the concourse equals a mile.  Enter gate D. You can park free in the upper Dome lot.  If you have questions contact Rick Recker at 612 375-0805

http://runmdra.org/files/Dome_Handout_11-12.pdf
The above is a very useful link, providing the distances based on whether you run on the inner, middle, or outer "lane." The inner lane is reserved for runners going sub-7 min/miles, and they run in the opposite direction. My garmin didn't work inside the dome, so this link was helpful to determine what each lap time should be for me.

When writing this post, I did have to think about whether running at the Metrodome was a forgettable fit, a fresh, new fit, or a failed fit. But I asked my fellow dome runners, and they said it was a Functional Fit. It allows us to safely do workouts during the winter as a club, while avoiding the "dreadmill." It's true that running at the dome is not the same as running outside. Yet it was a nice change from the monotony of the treadmill. I traded the monotony of the treadmill for the monotony of the Metrodome. But indeed it was a functional fit!

{Calhoun Beach Running Club members feeling the burn at the dome}

Coach Paul (remember him? the guy who won the Mankato marathon?) had us do 5 laps as a warmup, and then 1 lap fast, 1 lap slow, 2 laps fast, 1 lap slow, 3 laps fast, 1 lap slow, 2 laps fast, 1 lap slow, 1 lap fast, and then a cooldown. I usually ran in the outer lane (no sub-7 minute miles here) so per the chart, it was about 8 miles total- a lot more than I would have done on the treadmill!

 {too fast for the camera to catch me...not quite}

Now if you live in Minneapolis, and this whole Metrodome running thing sounds like fun (are you CRAZY?), you better try it out this year. I'm not sure if the dome will exist next winter.

Workout complete. 

Mr. Mason (above) did almost 11 miles of dome running- impressive!

Post in the comments if you have any questions about dome running. 

It's definitely a quirky Minneapolis thing, but it works. 

I recommend this functional fit!