Is spring here?
The snow is melting! I love winter running and actually look forward to running in the messiest, nastiest junk Jack Frost can throw at me, but I’m fully ready for an end to winter. I’m ready to give up the sloppy footing on the sidewalks. I’m ready to shed the cumbersome layering process. I’m ready for the transiton from my warm bed to the cold air to be a little easier at 5 a.m. Okay, that last one may not happen. My body has been eagerly anticipating spring, though.
Lately, I’ve been craving speed work. Not fartleks. Not treadmill speed. Track speed work. Running on a track is not a fun prospect in the winter. Either it is treacherous due to ice or due to sharp turns on the indoor oval. I’ve heard of a few nutjobs shoveling a lane at a college track, but a quarter mile of shovel work seems foolish. Besides, I’d worry about my shovel damaging the $100,000 surface. You can see why I’d be excited for temps in the 40′s.
Speedwork always brings to mind one workout in particular: Ladders. A ladder is an interval workout that steps up in distance. For example, I might run 8 X 100 meters, 4 X 200 meters, 3 X 300 meters, 2 X 400 meters, and 1 X 800 meters with a rest interval between each rep. Some times runners will go up and down the ladder. Other runners will play with the distances or rest intervals. A workout like this really lets you gauge your fitness and pacing, start off too fast and the last reps are impossible. If you start off too slowly, you’re left wondering how much faster you could have gone at the end.
Kara Goucher just posted that she did a measuring-stick workout: a 10-mile tempo run that gradually gets faster and faster. She says it was emotionally gratifying because it was the same workout she did before her last Boston Marathon. She had some doubts if she’d ever run like that again after having a baby. To nail the times gives her the confidence to be a very dangerous runner going forward.
What workouts are you looking forward to running? Is there one workout in particular that you always dread/look forward to? Is there one that is particularly meaningful to you? I’d love to hear about it.
Running and Reading
Which running books inspire you? Which ones have you loved?
I’m currently building a running library. Whenever I find a new book about running, I read it. If it’s good (or cheap), I will buy it and add it to my collection. I’ve filled two shelves with running literature ranging from Dr. George Sheehan’s and Jim Fixx’s writings from original running boom to cutting edge training concepts like Brain Training for Runners that I reviewed last month. I don’t discriminate. I also make room for running fiction like the iconic Once a Runner and Higdon’s lesser Marathon novel. Here are some of my favorites.
Once a Runner and Again to Carthage: Due to its scarcity, the original book once marked you as a dedicated follower of the running cult. Since the re-print, it now may also indicate that you follow all the Runners’ World hype. Whatever the case may be, I find Once a Runner to be magical. Parker manages to paint my passion for running through the story even though I’ll never be near a four-minute mile. I love this book. I’ve heard a few less obsessive runners admit that they don’t see the appeal. It may be more meaningful to runners who constantly seek ways to run faster and farther. If nothing else, it provides a dynamic insight into those distant specks at the front of the pack and why they do what they do.
Running with the Buffaloes and An Honorable Run are two non-fiction books that chronicle Mark Whetmore and the runners at Colorado University,one of the more storied cross country programs in the United States. These book may also appeal to more competitive runners, but I found them completely absorbing. I’m not sure I would want Whetmore to coach my sons, but I would love to have him as a running partner. His obsession with running and training are fascinating.
Advanced Marathoning and Daniels’ Running Formula are focused mainly on training and training plans. Reading these books has done more for my training and racing than anything else (other than Miles of Trials, Trials of Miles). They really give an insight into why I do different workouts. Through this understanding, I am able to get more out of my workouts. If you are looking to improve, these two books are must reads.
Life at These Speeds is a novel about a fictional half miler. I don’t think I’ve ever heard anyone else discuss this book, but I thought it was exceptional. The author, Jeremy Jackson, does a masterful job of crafting the narrative to feel like an 800-meter race. The main character, perhaps a younger version of Quentin Cassidy, is deep and complex. I can’t recommend this book enough.
Personal Record by Rachel Toor is a memoir that seemed to capture the essence of running. I’m drawn to writers who express feelings about running that mesh with mine. For example, I doubt I would read a book by Ed Whitlock because I once read an interview in which he stated that he probably wouldn’t run if he stopped winning his age group and setting records. Even though I am competitive, I don’t run against others as much as I seek to challenge myself. I wouldn’t really relate to Whitlock’s point of view. As I read Toor’s book, I found myself nodding and agreeing even if I didn’t always agree with her per se.
These are my top eight running books right now. I’m sure I’ve forgotten some of my favorites, but I believe your life would be enriched if you made time to read these. This time of year is great for resting and rejuvenating, so why not inspire your training this spring by reading some great literature right now. Also, I’d love to hear which running books inspire you.
Baby, It’s Dark Outside
I missed the shortest day of the year (the Winter Solstice), but it is still dark when most of us are running this time of year. It’s dark for people running before work, and it is dark for people running after work. In addition, many of us are running in the streets due to uneven footing on the sidewalks. All of this adds up to a need to be seen. Reflective coats and vests are great, but I like to have a flashing light (or two) on my body also. We have several models of lights and headlamps available at Gazelle. If you have a runner that you love, then you should make sure they are wearing one of these lights.
My favorite lights are the small, round lights. They have small teeth on the clip, so they stay clipped to my shirt or jacket much more securely. They are bright and can be seen over a quarter mile away. I feel like the flashing lights get people’s attention better than merely reflective clothing.
They make a great addition to the Christmas stocking, the Christmas tree, or any gift exchange where runners are present. Buy a couple today.
Walk Safely
Here’s a gift that every runner in Michigan needs to have: The Yaktrax Pro. In Michigan, running on snow and ice is something that runners deal with for more than a couple months. It’s awkward and dangerous, but the Yaktrax make it much easier. I’ve tried other anti-slip running devices and Yaktrax are my favorite. I like the Yaktrax for several reasons.
The first reason is that they stay on my feet. The Pro Series feature a velcro strap that keeps them secure on the shoe (don’t buy the cheaper version without the strap, though). I’ve had other devices that work their way off and go flying mid-run.
Next, I like how versatile these babies are. I’ve had spiked versions that were very uncomfortable every time I ran on the street. They didn’t work as well because the street often was plowed closer to the ground and the spikes didn’t have anything to sink into. They skittered across the surface. My Yaktrax feel fine when running on dry pavement. Of course, they last longer if you can avoid dry pavement, but you won’t mind the occasional stretches of dry land in your Yaktrax.
Finally, they are very secure. I don’t recall ever slipping in my Yaktrax. They work so well that we’ve recommended them to seniors and even given them to our grandparents for when the driveway is iced over. At only $32, it is an investment in safety. Get yours today.
Protect yourself
Okay, this one is for guys and the women who love them. The Brooks Equilibrium Windbrief Boxer is a must for all guys running in the winter winds.
Most running shorts have a liner. The liner eliminates the need for running underwear most of the time. Many guys don’t own running underwear for this purpose, but when winter arrives they are out of luck. If a guy chooses to go with coton undergarments, he face the hell of inconvenient chafing locations. If he goes commando, the wind can leave very sensitive regions numb (or worse). Enter Brooks with the answer. The Equilibrium Windbrief Boxer has a strategically placed windproof panel that will keeps vital areas protected from the fierce winter winds. This wind protection is a must under those lovely tights you’ve purchased for your loved one. It is the best $30 a guy could ever spend.
Men in Tights?
People constantly ask me if I run outside in the winter. I always tell them that all it takes a good gear to make winter running work. It doesn’t take all that much, either. A couple of good thermal layers, a light shell to block some of the wind, hat, gloves, and a pair of tights. That’s when a lot of the men look at me funny. Most men believe that they’ll only wear tights in public after acquiring some new kind of super power. Even then, they’d probably want a mask like Spider-man.
A lot of the running companies figured that out, so now most brands make a running pant that is much looser fitting. It’s still tapered enough to not get in the way of running, but it’s also loose enough to not make men blush. My favorite pant in this category is the Mizuno Breath Thermo Pant.
I run in Mizuno’s running pant almost every day of the winter. I like the cut, and I like the fit. I also love the fabric. The breath Thermo fabric is moisture-wicking like all of my running gear, but it also has a special thread woven inside. This thread reacts to moisture to produce a small amount of heat. It’s not so much heat that it is uncomfortable but just enough heat to give it an advantage over other gear. They are my favorite running pants and would look great under the Christmas tree, too.
Wool for Runners
You’ve all heard me rave about SmartWool’s use of Merino wool. You know that Merino wool is softer than other wool and that it’s not scratchy. Wool insulates and regulated temperature even if it is wet. It doesn’t absorb odors, and it wicks moisture very well. Nike has also been listening to the praises of wool. They’ve arrived on the scene with this beautiful wool thermal top.
Nike’s Wool Thermal Top is 41% Merino wool and 59% Polyester. It has a great feel, and I really want one to add to my winter running collection. Of course, Nike has stylish colors and styles. Plus, it works. This top will make you eager to head on on the sloppiest days to show what a dedicated runner you are. Your secret is, you know that good gear makes the weather much less of a factor. They even added a small reflective strip if it’s warm enough to run without a shell on top of your thermal layer.
Looking good, running comfortably
Today’s item for the runners’ wishlists: The Nike Therma Lite Long Sleeve Crew.
I love this shirt even if I’m opposed to the silly spelling of “lite.” Most winter days call for a long sleeve base layer and a jacket. Maybe a thermal layer in between on days (like today) featuring an arctic wind. This top can function either as the base layer or the thermal layer. Also nice, it looks sweet. I really like the ribbed texture: I think it makes it look classier than most running shirts. It’s a nice deal at $45, too.
These have been going out of the store pretty quickly, so I wouldn’t wait on it. Saturday, December 18, is the Shopping Jam in Holland. We usually have quite a crowd waiting to get into the store. From 8-9 am, you can take 20% one item (non-Garmin). It drops to 15% at 9:00. The sale ends at 10:00, so set your alarm. Feel free to come in with bed head like the model to the right.
Jackets Part I
A good running jacket is a must for year-round runners. It doesn’t take much warmth to run all winter, but your runner needs something to cut the wind and repel a little of the soft, wintery snow. If you get a good one, it will last you several seasons, too. I’ve been using the same jacket for seven winters now. When it is time to replace my jacket, I want the Nike Shifter Jacket.
I like this jacket because of its versatility. The sleeves easily zip off to use as a vest. This makes it more of a three-season coat. It also has extra large zippers on the pockets that act as vents. I wouldn’t use the media pocket because I rarely run with an Ipod, but I could. Finally, you can tell this jacket was designed by runners. The Gu pocket on the back is angled. If you’ve ever tried to get something out of a pocket on your back, then you know the ones that go straight across are extremely awkward to use. Nike placed the pocket at an angle to make it more ergonomical.















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