The Balanced Athlete Blog

Pearl Izumi Kissaki Review

2011-12-29T14:49:00.000-08:00

Pearl Izumi Kissaki
If the color-scheme doesn't pique your interest the name certainly will: Kissaki. As I opened the shoe box all I could really think about is, 'what is a kissaki'? Images of kissing and saki-bombs danced merrily and effortlessly through my mind. Of course, I don't think any company would name their products after something biologically natural and tasteful poison, but you never know. Kissaki is the tip of a samuri sword. <Now, I'm picturing 'Kill Bill Vol.1 and Vol 2. or even Teenage Mutant Ninja Turtles'> and according to Pearl Izumi the name was chosen in honor of their Japanese roots...continue reading

Weighing in around 9.5 oz, it's not a
race flat, nor is it a land yacht.

Heel-to-Toe drop: 19mm - 10mm
for a total drop of 9mm.

Continue reading the Pearl Izumi Kissaki review on www.uphillrunning.com
UphillRunning.com is the personal blog of Balanced Athlete employee: Trey Bailey

Leave your questions or comments here, on The Balanced Athlete Facebook, or on Trey's blog

Montrail Rogue Racer Shoe Review

2011-12-15T12:05:00.000-08:00

Montrail Rogue Racer

It doesn't take much to turn a road shoe into a trail shoe, right? Replace the slick rubber tread with a dirt clawing aggressive mud-tire sole and you're set to hit the soft surface highways. Unfortunately, for the manufacturers and consumers there are way too many variables: mud, roots, rocks, packed dirt, gravel, and more, to just throw on some mud stomping, soccer cleat traction on the sole and title it "trail ready." So, picking a trail shoe needs to be based on the conditions. The Montrail Rogue Racer, I do admit, is one of the most versatile trail shoes on the market.

Montrail Rogue Racer

Continue reading the Montrail Rogue Racer review on www.uphillrunning.com
UphillRunning.com is the personal blog of Balanced Athlete employee: Trey Bailey

Leave your questions or comments here, on The Balanced Athlete Facebook, or on Trey's blog

inov-8 Evoskin Review

2011-12-07T17:24:00.001-08:00

This isn't about our ancestor's or cavemen...

I want to make something clear before you begin reading my shoe (well, maybe lack thereof is more apropos) review: This is not a review on the validity that 'traditional' running shoes cause, or do not cause, injuries. It's my belief that the repetition of running form inefficiencies (biological or habitually developed) are the major culprits of injured runners; under most circumstances. Other factors such as inappropriate shoe size (not type), over-training, the sedentary choices between runs (i.e., sitting in front of a computer perhaps reading this blog for too long, work related stress, long commutes in a vehicle, etc.), and repeatedly poor nutritional choices should also be at the forefront of cerebral inquiries. Also, 'minimal' shouldn't be solely (that's a pun) defined as less between your foot and the ground, but also by less heal-to-toe drop. The inov-8 Evoskin falls into both categories, of course.

Continue reading the inov-8 Evoskin Review on www.uphillrunning.com
UphillRunning.com is the personal blog of Balanced Athlete employee: Trey Bailey

Leave your questions or comments here, on The Balanced Athlete Facebook, or on Trey's blog

Weekly Group Runs

2011-08-03T10:42:00.000-07:00

There's a hesitation from some new runners, and some veteran runners, when it comes to attending a local group run for the first time. Do I need to be in a certain shape to attend the group run? What if I can't run the entire time? How far is the run? What if I don't know the route? All valid questions, but not the type of questions that should keep you from attending a group run.Group runs are not reserved for the elites, or people that are already in great shape. Group runs should be a supplement to an individuals training. This includes walkers, joggers, run/walkers, runners, and racers. Group runs provide a number of valuable training tools for everyone, of all abilities:

Accountability

Group runs provide the type of accountability to get you out the door and on to the road. When you have people that expect to see you it's much harder to cave-in to the, "I'll run later, I promise." mindset. The more you surround yourself with others that have similar mindsets the easier it will be to get into a good exercise routine.

Diverse Information Sources

With group runs ranging anywhere from 5 to 20 runners on average, it's easy to bounce ideas off other people. Maybe you have a question about an upcoming race, diet, places to run, etc., a group run is the perfect forum for running information.

A Break From Solo Training Runs

Running can be tough, there's no escaping it, but breaking up the monotony of training alone can keep you enthused and excited about your next run. The social aspect of group runs turn a 4 mile run into 4 miles of talk, laughter, and good exercise. Group runs are great places to meet other runners in the area, set up relay teams for races.

You don't need to be in the best shape of your life, or have a 10 year running background to attend. All you need to do is show up and have fun.

The Balanced Athlete's Group Run Schedule: All group runs meet and begin at the store.

Sunday: 8:00 AM - Runs can range between 4 miles and 20+ miles. Sunday's group runs are great for half-marathon and full-marathon runners looking for a group to get in their long run.

Tuesday & Thursday: 6:00 PM - Runs can range between 2 miles 8 miles. A perfect run for the entire family, new runners, and veteran runners alike.

Wednesday: 6:00 PM - Women Only. Runs can range between 2 miles and 8 miles.

How should running shoes actually fit?

2011-07-20T19:11:00.000-07:00

I'm narrow, with no arch, and every time I buy shoes they feel great in the store, but when I get home...

"There's the size shoe you can put
your foot into, and there's the size
shoe you should put your foot into."
- Max F.

Accuracy in the shoe fit process can eliminate a poor investment in a tool (running shoe) that's designed to protect the runner, or walker, from being run over by the terrain. Each individual has different needs, some need alignment, others need a high volume shoe. Some don't need alignment, and some want to run with as little as possible between their foot and the ground. The specific bio-mechanics and comforts of each person are important characteristics addressed during the fit process. A running shoe should never function in a way that negatively interferes with natural foot function. The running shoe is designed to be an absorbing, protecting, and supplemental medium between foot and ground. Not something that's painful, injury causing, and menacing.

Do I really need to run (walk) on the treadmill?

The first step in any shoe fitting needs to take into account an individuals foot alignment. The ankle is a diarthroses joint. Diarthroses joints can move freely and have high ranges of motion. While we're not going to get too deep into the anatomical classification of joints, there are some key terms to understand about foot mechanics:

Supination is inversion and abduction of the foot. Supination occurs when the foot makes contact with the ground and 'rolls' outward.

Pronation is eversion and adduction of the foot. Pronation occurs when the foot makes contact with the ground and 'rolls' inward. This is the most common type of foot movement.

Note: Over-pronation is a self-defined industry term that isn't an actual anatomical movement. The foot has the ability to roll outward or roll inward. The degree at which the foot moves in either direction does not have it's own classification. The degree at which the foot pronates, however, does have a bearing on the type of shoe that will be most suited for the individual.

Each person either pronates or supinates and it's important to align the individuals specific foot movement with a shoe that is designed for their alignment. The issue is extremely important in terms of reducing the risk of impact injuries related to poor alignment. The first step of the fit process is to run or walk on a treadmill. This allows the fitter to determine your foot alignment. The reason The Balanced Athlete video records the treadmill process is because it allows not only the fitter to visually slow down each step and make an appropriate analysis, it also allows you, the runner or walker, to see exactly what your doing. The more you understand about your own mechanics the more you'll be able to improve them.

My feet go numb when I run, and I get lots of blisters on my long runs...

Once you've run, or walked, on the treadmill it's time to take measurements to ensure that your foot aligns properly with the shoe. But first, some key terms:

Dorsiflexion is when the toes are raised toward head. (Think, lifting your foot off the gas pedal in your car.) Dorsiflexion occurs during the forward movement of the foot during the swing phase of the gait cycle. Basically, when your foot moves forward to take the next step it's dorsiflexed so your toes don't drag the ground.

Plantar Flexion is when your foot is flexed so that your toes point away from your head. (Think, pressing the gas pedal in your car.) Plantar Flexion allows your foot to 'toe-off' (push-off) the ground. This movement enables forward propulsion during running or walking.

Men's, Women's, and Kid's
Brannock Devices

Brannock Device is the industry standard tool for measuring a persons foot. It provides heel-to-toe, heel-to-ball (arch length), and width measurements to ensure the correct size.

Shoes are designed to provide a shock absorbing medium between your foot and the ground. Shoes take into account foot alignment (pronation or supination), overall length, width, and arch length. When a shoe is properly fit all of the special features in the shoe, placed for comfort, will align with the needs of the foot.

Shoes need to bend, or flex, at the same place the foot bends (ball of the foot). To align the bending place of the shoe and foot a heel-to-ball (arch length) measurement is taken. This measurement can be different between two people even if their foot length (heel-to-toe) is the same.

Click to Enlarge.
Toe length: 9 Arch length: 10

Click to Enlarge
Toe length: 6 Arch length: 6.5

Example: Three people measure heel-to-toe a men's size 9. Person A, however has an arch length of a men's size 10 and Person B has an arch length of a men's size 9.5 and Person C has an arch length of a men's size 9. What this means is that Person A will fit most properly in a size 10.5, Person B a 10, and Person C a 9.5. The reason each person's shoe size is at least a half-size up is because swelling and foot expansion upon impact need to be taken into account. Some shoes may fit a little different size wise, as well, so always be sure to try the shoe on. If the foot is being squeezed during impact it turns the foot into a rigid platform. The more rigid a structure the less shock it will be able to absorb and dissipate. (Think, ceramic tile being dropped. No flex in the tile results in shattering.) The added stress of the foot being squeezed can result in, numb toes, plantar fasciitis, blisters, bunions, metatarsal fractures, and a lot of other foot injuries than can be avoided by wearing the correct size.

Will the extra room in the toe box cause me to trip, or get blisters because of how long it is?

The difference between a full size of a shoe (Example: Women's 10 and Women's 11) is 1/3 of an inch. not an inch, which seems to be most commonly assumed. So, the extra length of the shoe is small enough that, no, you will not trip over the end of the shoe. The extra room in the shoe can feel unusual to most people, if they've been in a shoe that has been more restricting than necessary, but the room will help ensure the foot can function naturally.

Note: Most people in wide shoes don't need wide shoes. Not all, but most.

Many times the shoe will cause blisters if it's too small. Specifically on the tips and on the outside of the big toe and little toe. When the foot is squeezed it will have a tendancy to rub the foot and form a blister. Also, if you're wearing cotton socks you'll be more prone to developing a blister. Cotton isn't a bad fabric, but because cotton saturates quickly and doesn't 'breath' it will hold in the sweat and bunch. The bunching will form between the shoe and foot and cause hot spot blisters. Make sure to wear a synthetic blend or wool sock. The synthetic and wool socks will allow moisture to pass from the foot to the shoe (always made of moisture wicking fabrics) and help decrease heat and moisture build-up.

My toe nails turn black and sometimes fall off. Why?

Black nails are caused when the nail bed of the toe becomes bruised. The bruising will cause swelling and sometimes cause the toe nail to fall off. The bruising is, generally, caused from the toes hitting the front of the shoe. Extremely steep downhill running can aggravate this scenario, but most bruising is caused from the shoe being too small. When the shoe is too small the toe nails constantly hit the end of the shoe, the repeated irritation with result in bruising, which will swell the nail bed and may cause the toe nail to fall off.

To prevent the black toe nails, make sure you measure the arch length of your foot and the toe length and go up about a half size, sometimes a full size. The extra room will allow your foot to swell and expand upon impact.

My heel slips in shoes that feel too big.

If your foot falls out of the shoe, yes, it may be too big. However, some movement in the shoe is appropriate. The volume that shoes will hold differ among styles. Each brand has different types of shoes and each style will fit differently. Not all the styles in one brand will fit the same. Each different style will also address different alignments. To determine whether or not the shoe fits the type of volume your foot will take up look at the laces. Generally the width of the laces on top of the shoe be about two fingers width apart. Too close and the volume of your foot is not filling up the amount of volume the shoes is designed to handle. Too far apart and the volume of your foot is larger than the volume the shoe is designed to handle.

My legs are different lengths will a shoe address this?

Differences in leg length, that are doctor diagnosed, may require a special insert to help correct the difference. The inserts that are customized will, generally, fit into running shoes. It's important to take out the insole that comes with the shoe first. Inserts take some time to settle into the shoes, so if your heal feels a little bit higher than normal give it some time.

To summarize...

Determine foot alignment.
Measure foot arch length, heel-to-toe length, and width.
Find a shoe that matches the volume and shape of your foot.

Take these three steps a little more in-depth by having someone fit you properly and you'll reduce your risk of getting injured, blisters, lost toe nails, numb feet, and foot pain during and after runs. If you have any questions please leave us a comment.

Next week's blog will focus on Group Runs. Post your questions here, or on our Facebook page

Q&A Blog Series: Shoe Fit, Group Runs, Running Form, and Running Recovery

2011-07-13T11:42:00.000-07:00

The best way to become a better runner is to run. Putting one foot in front of the other multiplied by, well, a lot seems fairly simple. And it is. Go ahead, try it. Most people have no problem completing the first few repetitions. Stick with it long enough and you'll be on the road running miles upon miles. But somewhere in-between the first two steps and the last two steps running can become rather hard. For some, the physical challenge of running keeps them ticking away at the never ending cycle of 'left-right-left-right.' For others, motivation comes from the medal placed around their neck, like an Olympic champion receiving a Gold medal, as they cross the finish-line. Regardless of where the motivation stems from, getting from start-line to finish-line can be an experience of a lifetime. The experience can be great, good, or not so good. Like we said before, running is simple. Running well, however, isn't quite as easy, especially in the beginning. Over the next four weeks, we'll be covering the basics of running in an effort to provide you with the information you need to void any 'not so good' running experiences. Here's what the blog calendar looks like:

July 20 - Shoe Fit

July 27 - Group Runs

brannock.com

Sunday's: 8:00 AM - Long Run 4 mi. - 20 mi.+

Tuesday's & Thursday's: 6:00 PM 2 mi. - 6 mi.

Wednesday's Women Only: 6:00 PM 2 mi. - 6 mi.

All abilities welcome: walkers, joggers, and runners.
All group runs start at The Balanced Athelete
800 N 10th Place, Suite F, Renton, WA

August 03 - Running Form

August 10 - Running Recovery

Photo Courtesy Max's Facebook.

skins.net

One crucial part of this blog series will be you, or friends, or family, or co-workers, etc. We need your questions! Leave us a question on the blog, our Facebook page, or write one down while you're at the store. This is your chance to ask the questions that have been bugging you and get an answer, so take advantage of it. Next week's topic: shoe fit. Leave us your questions, from today (Wednesday, July 13), through next week (Tuesday, July 19) on shoe fit and check back next week for the answer. Title your Facebook post with 'Blog Q&A', please.

Summer Running

2011-07-07T11:07:00.000-07:00

It's July and the summer running season is, now, in full-swing. We have longer days, less rain, blue skies and warmer temperatures. Getting outside in this weather can do wonders for the psyche and provide the grounds for some great training. It's easy, however, to lose sight of some important factors to making each and every run in this beautiful weather safe and comfortable.

1. Hydration - Pre- and Post-run hydration are just as important as staying hydrated throughout the run. Starting a run dehydrated is dangerous and the higher the temperatures the more higher the risk of heat-related injuries. It's not just about water ingestion. In fact, too much water ingestion, known medically as hyponatremia, can be just as serious as not enough. A good way to maintain a balance is to add electrolytes to your drinking water and switch back-and-forth between . Products such as NUUN, Heed by Hammer Nutrition, GU Brew provide you, the athlete, with the appropriate amount of essential electrolytes

2. Apparel Selection - When fabric, particularly cotton, saturates with sweat it can leave your body chaffed and unable to cool itself off quickly enough. The build-up of heat can lead to an increased rate of dehydration and place added stress on the body. Wearing moisture wicking fabrics will help your body stay cool even when the outside temperature continually rises. And we're not just talking about t-shirts and shorts, but socks and hats, too. Whether it's Feetures! socks, Louis Garneau shirts, The North Face shorts, or a Brooks hat, moisture-wicking fabrics (found in all apparel at The Balanced Athlete) will ensure a positive heat and moisture transfer from your skin to the air, thus keeping your built-in air-conditioning system working smoothly.

3. Sun Protection - Soaking up the rays, tan lines, and an increase in vitamin-D levels can only mean one thing: the sun is out. As with anything, though, too much of a good thing can be trouble. Endurance athletes spend a majority of their training outdoors and in the elements, exposing themselves to harmful sun rays more than most. Skin cancer is no joke, nor should protecting yourself be. Wearing a brimmed hat, long sleeves (moisture-wicking, of course), and sunscreen can keep you and your skin safe.

Rock-n-Roll Seattle Race Day

2011-06-25T17:48:00.000-07:00

Race Day Recovery

An outstanding showing today from everyone: walkers, joggers, runners, half-marathoners, marathons and even the weather. Post-race events can be draining to the runner and post-race runs can be a disaster if not done properly. Whether you had a great race day or you've seen better don't increase your risk of injury, illness, or over-training by not taking following some appropriate recovery guidelines.

1) Stay positive - You're done, now, and it's easy to start playing the "Yeah, I did well, but I could have done better." or "That was the most horrible race I've ever done." or well, you get the point. Regardless of how well you did, regardless of whether or not you achieved your goal(s), a negative post-race mentality can put added stress on your body and the last thing you need is more stress. Also, take a couple of days off of running, put on the house slippers, and have an extra cup of java in the morning. Give yourself a high-five, pat yourself on the back, and even give yourself spoken compliments. Tell yourself you did well...even if you may not fully believe it. When people ask how you did give an honest answer, but avoid negativity.

2) Good Nutrition isn't just an extra desert. It's also an extra serving of vegetables - Post race nutrition is right on par with pre-race nutrition and training nutrition. Keep it healthy and avoid too many poor quality foods. You're going to need to take in more fluids and electrolytes for the next couple of days to combat the debt you created today and a healthy post-race diet will help fuel your body through the recovery phase of training and keep you at a lower risk of getting sick.

3) Personal Race Review - This is an honesty test, a revealing test, and something that most runners don't do enough of, but the key to critiquing your future training to produce even better results is to analyze your race day performance. Sit down with yourself and write down your pre-race goals and how you fared. Go through each mile of the race and think about how you were feeling. If you have high points and low points identify them and adjust your future training accordingly. Example: "I really struggled on the hills, today." This could be from a lack of hill training or going too fast during the miles prior to the hills. Adjust your future training by either, adding in more hill training or working on maintaining a consistent running intensity. By the end of the review identify three things positive to keep in your training and one or two things to add into your future training ventures.

Share with us, on Facebook, how you did, your race day photos, and your favorite blog post over the last ten days. Also, leave a comment here, on the blog, with any recovery questions you may have.

1 Day left 'til Rock-n-Roll Seattle

2011-06-24T06:55:00.000-07:00

Gear Bag Checklist

Race day morning is not the time to fumble around for gear at 5:00 AM. Seriously, showing up to the start line without your gels, or race number, or your lucky socks, or your running shoes is not a good way to start the morning off. Yes, forgetting your running shoes may seem like an impossible task, but when the alarm clock goes off on race day morning and you're rushing around gathering gear that you didn't put together the night before things get left behind. Doesn't matter if you're in a hotel, at home, or sleeping in a tent. Race day morning, if left unplanned, is chaotic.

Today, clear a spot on your bed, or the floor, just anywhere that you can step back and take a full look at everything you're taking to the race. Lay out first what you'll be wearing during the run. This may include a hat, shirt, sports bra, shorts, socks, and shoes. Take out you race number that you picked up at the expo, attach your D-tag timing tag to your shoe and your race number to your top. Lay out all of your gels and make sure you have them attached to your running belt, in a pocket, or however you're going to be carrying them. Make sure your watch's battery is fully charge, you have your heart rate monitor, your sunglasses, and anything you'll be using on during the run. Set your race day wear aside and pack a bag with a change of clothes, shoes, and anything else you'll be using after the race.

Remember, the best way to ensure you have everything you need is to make a list of what you'll need, set it out the night before, and on race day morning put it all on and check things off the list as you go.

Contest Alert: While you're filling out your race day goals with us at our expo booth write down your predicted race finish time, take a picture with us at the expo, and the runner closest to their predicted time will win a free pair of shoes. Yes, a free pair of shoes...lets repeat that again: A Free Pair of Shoes! Submit your official chip timed result on our Facebook page and good luck! As a bonus, if you're wearing a Balanced Athlete t-shirt in your expo photo and you win the contest you'll receive an additional surprise along with your free pair of shoes. If you have any questions about the contest ask us at our expo booth. Also, be sure to submit your race day photos on our Facebook page in your Balanced Athlete t-shirts to be eligible for special prizes.

Having trouble attaching your tag? Check out this video from the official timers of the 2011 Rock-n-Roll Seattle Marathon:

Good luck, tomorrow!

2 Days left 'til Rock-n-Roll Seattle

2011-06-23T15:12:00.000-07:00

Course Breakdown

Lets face it, not every runner is going to be leading the marathon and half-marathon field through the streets of the city this Saturday. In fact, only one runner will be leading. Everyone else, whether you're in second or second from last will be following. The further back in the field you get the less likely you may think you should know the course ahead, because after all there'll be plenty of people to follow. Right?

Not so much. Yes, the further back in the field the more people there will be to follow, but not knowing the course isn't the smartest choice. There are some key facts that every runner on Saturday should know about the course to ensure a well paced and enjoyable race: the course profile, the water stations, which water stations will have GU, and even where your favorite rock band, high school cheer team, or high school band will be standing.

Course Elevation Profile:

Don't let the rather obtrusive blue and green mountain like figures haunt you in your pre-race dreams. Yes they're hills, but they're not mountains. The scale can be a bit misleading, but it's important to take note of the undulation along the course.

Course Overview:

Miles 0 - 5
The first five miles of both distances is definitely gaining in elevation especially between mile 4 and mile 5. How does this play into your race day strategy? Start at a pace that is slower than your goal pace. This will not only ensure that you're going to be giving your body time to warm-up and adjust to the higher level of excitement, but also that you'll be saving your legs for the later hills on the course. A good point of reference: After Seward Park you can begin bringing your overall pace down closer to your goal race pace.
There are four water stations:
Water Station #1: Just passed Mile 1; Water and Cytomax only, no GU gel.
Water Station #2: Between Mile 2 and Mile 3; Water and Cytomax only, no GU gel.
Water Station #3: Just before Mile 4; Water and Cytomax only, no GU gel.
Water Station #4: Between Mile 5 and Mile 6; Water and Cytomax only, no GU gel.

Miles 6 - 9
The next few miles are relatively flat and a great place to settle into your pace. Use miles 6 to 9 to judge how your body is feeling. If you feel labored it may be a good idea to slow down just a bit. Burning up at this point in the race is not a good idea, both race distances have some hills to contend with following this section so make sure you're running comfortably at this point.
There are two water stations:
Water Station #5: Between Mile 7 and Mile 8; Water and Cytomax and GU Gel
Water Station #6: Just before Mile 9; Water and Cytomax only, no GU gel.

Miles 10 - 13.1 (Half-Marathon ONLY)
The races split at mile 9. Half-marathoners will go left and Marathoners will go right. For the half-marathon starting after Mile 9 to the middle of Mile 10 is the second series of hills. Take your time, concentrate on form, and think positive thoughts. After cresting the hill in the middle of Mile 10 you set up with a half mile of downhill and the course is flat through the finish line. Once you get to Mile 11 it's time to turn on the afterburners.
There is one water station:
Water Station #8: Mile 10; Water and Cytomax only, no GU gel.

Miles 10 - 13 (Marathon Only)
The races splits at Mile 9. Marathoners will go right and Half-marathoners will go left. Enjoy Lake Washington as you run an out-and-back on the Lake Washington Bridge. Definitely grab some water at the turn around because you'll have about two miles until the next water station. The course if undulating starting after Mile 9 to just before Mile 13. Settle into a groove and think positively.
There are two water stations:
Water Station #7: Just after Mile 10; Water and Cytomax only, no GU gel.
Water Station #8: Just after Mile 12; Water and Cytomax only, no GU gel.

Miles 14 - 17 (Marathon Only)
The section of the race is slightly uphill and meanders through the heart of the city, along Puget Sound and past the Seattle Space Needle. If you pushed the last couple of miles through the undulating terrain ease up just a bit and put some energy into the reserves for the upcoming hills between mile 17 and mile 20.
There are three water stations:
Water Station #9: Just after Mile 14; Water and Cytomax only, no GU gel.
Water Station #10: Between Mile 15 and Mile 16; Water and Cytomax only, no GU gel.
Water Station #11: Between Mile 16 and Mile 17; Water and Cytomax only, no GU gel.

Miles 18 - 20 (Marathon Only)
Just after Mile 17 the incline takes a turn upward and will be the steepest uphill section of the race. Settle down at the base of the hill and run at your pace not the person next to you. It'll be important to reach the top of the hills in this section in a comfortable state of fatigue that allows for a good recovery on the downhill section.
There are two water stations:
Water Station #12: Just after Mile 17; Water and Cytomax only, no GU gel.
Water Station #13: Between Mile 19 and Mile 20; Water and Cytomax only, no GU gel.

Miles 21 - 26.2 (Marathon Only)
After enjoying a relatively long downhill between Mile 19 and Mile 20 the course goes back to slightly downhill and most flat sections. At this point, most runners will be fatigued and feeling the previous miles, but take a deep breath, smile, enjoy the city because you only have 5.2 miles left.
There are four water stations:
Water Station #14: Between Mile 20 and Mile 21; Water and Cytomax and GU Gel
Water Station #15: Between Mile 21 and Mile 22; Water and Cytomax only, no GU gel.
Water Station #16: Between Mile 24 and Mile 25; Water and Cytomax only, no GU gel.
Water Station #17: Between Mile 25 and the Finish; Water and Cytomax only, no GU gel.

Useful Links:
2011 Course Band Lineup
2011 Seattle Rock-n-Roll Course Map
2011 Seattle Rock-n-Roll Elevation Chart

3 Days left 'til Rock-n-Roll Seattle

2011-06-22T15:19:00.000-07:00

Expo Expectations

For many runners the pre-race events are just as exciting as the post-race events. Specifically, the expo. For the Seattle Rock-n-Roll the pre-race event will be a Health & Fitness Expo presented by Power Balance. It's a two day expo at the Qwest Field Event Center starting tomorrow (Thursday, June 23) at 11:00 AM and ending Friday, June 24 at 7:00 PM. The expo will feature enough vendors, products, and local businesses to pique curiosities and overwhelm most, but the most important aspect of the expo, however, is to pick-up your race number, swag bag, and t-shirt...and visiting The Balanced Athlete booth, of course. Share with us your race day goals at our booth and take a picture with us to share on our Facebook page.

Contest Alert: While you're filling out your race day goals with us at our expo booth write down your predicted race finish time, take a picture with us at the expo, and the runner closest to their predicted time will win a free pair of shoes. Yes, a free pair of shoes...lets repeat that again: A Free Pair of Shoes! Submit your official chip timed result on our Facebook page and good luck! As a bonus, if you're wearing a Balanced Athlete t-shirt in your expo photo and you win the contest you'll receive an additional surprise along with your free pair of shoes. If you have any questions about the contest ask us at our expo booth. Also, be sure to submit your race day photos on our Facebook page in your Balanced Athlete t-shirts to be eligible for special prizes.

Along with elaborate and enthusiastic product displays there will be a good number of free samples. And everyone knows that free is a good thing, but too much of a good thing may not be the best thing. It's not the free aspect that's bad, it's simply the temptation to try anything and everything that may lead to an unwanted disaster. Remember, race day on Saturday is the priority, not how many free gels, bars, and energy drinks you can try in one day. Being selective and conservative with what you try is going to be the key to not over-exhausting yourself. Another note of concern: germs. Anytime large amounts of people get together germs will have a field day. You might say germs are having their own expo at the same time. Make sure to wash your hands regularly, avoid touching too many hand rails, and drink plenty of water.

The expo is open and free to the public and there are also other sporting events going on downtown, so expect a crowd and plan ahead. Some things to take note of: On Thursday evening there is a Sounders Game at 7:00 PM at Qwest Field. Although the expo, on Thursday, ends at 7:00 PM parking rates will go from $11 to $30 at 5:00 PM. A similar scenario will be happening on Friday evening as well with a Mariners game at 7:10 PM. The event organizers advise that if you're visiting the expo on Friday make sure you let the parking attendant know where you're going.

Expo Details:
Dates: June 23 & 24, 2011
Location: Qwest Field Event Center
Hours:
Thursday, June 23 11:00 AM - 7:00 PM
Friday, June 24 10:00 AM - 7:00 PM

Useful Links:
Expo Clinic Schedule

4 Days left 'til Rock-n-Roll Seattle

2011-06-21T10:28:00.000-07:00

Race Day Nerves

Big events have a tendency to bring out the best in people...and also their nerves. Anxiety, nervousness, butterfly's in the stomach, feelings of doubt, etc. It happens to the best of us and it can take it's toll on the runner. You toe the start line and the only thing running through your head, 'I don't know if I can do this,' 'Why did I sign up?' 'I'm never doing this again.' The whole time this mental battle is waging inside you're missing the guy wearing a pink tutu prance by in the brightest colored running shoes in the race. And when every one asks, 'Did you see that?' you snap out of your mind-race and realize you're missing out on what the start of the race has to offer: excitement, amusement, and a break from everything you usually do at 6:00 AM. Here are some tips for easing and accepting the nervousness of race day:

Trust your training.

This may be one of the toughest realities to cope with, but think back through all of your training and relish on all of the milestones you've accomplished at this point. The biggest being that you signed up months ago and now you're about to make the final push in accomplishing your goal. Confidence in your training will not only ease your race day anxiety, but it'll allow you to race better, too.

Make an effort to enjoy the race day excitement.

There will be runners dressed for success and runners dressed for show, both are amusing to watch. Not only will there be runners dressed to impress, the fans will be, too. It's easy to let yourself fall into tunnel-vision and miss out on the craziness, but take a moment when you're feeling the most nervous to take a deep breath and look around.

Don't get caught up in the number game.

You're out on the course and you realize that you're either ahead or behind of your 'goal' pace and you start getting really nervous that somehow you've messed the entire run up. Relax. So, you're not going according to plan, big deal. Part of running is about adapting to your circumstances. This could be adjusting to a slower pace, a faster pace, talking with a runner you've never met before, giving high-fives to every volunteer at the water/aid stations, etc., The point is, you didn't have any of this in your training, so now is the time to enjoy the running masses and the race for its entertainment, it's not the time for fretting over not being in line with the original plan.

5 Days left 'til Rock-n-Roll Seattle

2011-06-20T11:44:00.000-07:00

Apparel Selection

Predicting the weather on race day is about as easy as predicting lottery numbers. Is it going to be cloudy or cloudless, rain or shine, snow or sleet? As of now, the weather for Saturday, June 25 according to weather.com the weather should be almost perfect for a race, High's in the upper 60's and lows in the lower 50's with partly cloudy skies and winds at 5 mph from the southwest. One thing to consider anytime you go out for a run, regarding temperature, add about 10 to 15 degrees to the actual temperature. This will help offset the build-up of body heat during your run. You should start the race/run cool, not warm. If you often find yourself ending your runs holding loads of clothes it's because you started with too much on.

Hats - Hats are great for keeping rain out of your face and sun off the top of your head. Brightly colored hats will even act as good eye-catchers to drivers, further increasing the likelihood you'll be seen and cars will move over to a comfortable passing distance. Hats on race day can also be a great way for your friends and family to help identify you through the crowds.

Tops - Often bright, and hosting logos. Shirts and jackets act as your main identity around other runners. The materials should be made of synthetic blend fabrics (usually, nylon and polyester). Jackets are great for cold to cooler weather running and come in a variety of different weights. The warm the temperature the lighter the jacket. Jackets can also act as rain guards, but be careful because they'll also hold in heat some be sure to chose rain jackets at cooler temps. Shirts will come in a variety of types: long sleeve, short sleeve, no sleeve, and tanks. Wear what you're comfortable in, the hotter and calmer the wind the less you need, however, on sunny days be sure to wear shirts that have UV protection to help protect against harmful sun rays.

Gloves - Gloves should be worn when the temps dip low enough, usually under 50 degrees. If it's going to be cold and wet make sure the glove has some type of weather blocking material on the top of the hand.

Bottoms - Shorts, Long Pants, Tights, Capris, and Skirts. Lots of variation in this category. The length of the short/skirt doesn't have any correlation to race day/run success. If you like 'em short wear 'em short, if you'r a bit more conservative wear 'em long. Long pants, tights, and capri pants are great for temps below 45 degrees and windy days.

Socks - The key to comfortable feet is to wear properly fitting shoes and comfortable socks. Cotton socks may be comfortable during the work day, when you're running cotton tends to saturate rather quickly and hold in the moisture and heat which can cause the fabric to bunch leading to hot spot blisters. Wearing socks that are synthetic or wool will help reduce moisture saturation and heat build-up.

6 Days left 'til Rock-n-Roll Seattle

2011-06-19T13:42:00.000-07:00

Sleep and Food Tips

When an upcoming race is looming closely in the distance it's easy to let nerves turn into irrational decisions about what to do and what not to do the week of the race. After all, you don't want to ruin months of dedicate running, which may have been through pouring rain, on muddy trails, early in the morning, or late at night. You've invested your time, energy, and money into the sport, and it's important you get a positive return on the investment. The cruel thing about making poor choices the week before is simply that you don't have time to recover from mistakes. The unusual thing, the poor decisions are made on things you've been practicing the most (outside of running): sleeping and eating.

Sleep - Remember the first training day labeled, Long Run, and how on the night before you told your friends that you wouldn't be able to stay out late because you had to run in the morning? That decision is a sound decision, you were relaxed, not quite as nervous, and although you may have felt some anxiety coping with how far you were about to run you took it all in stride. This week, apply the same decision to every night. Get into the habit, now, starting today, of going to bed at reasonable time and getting up around the same time that you will on race day morning. This week, you should place an emphasis on getting a good night sleep on Thursday and on Friday.

Food - Nutrition can be one of the most debated topics when it comes down to what to eat the week before, and especially the night before. Every runner is looking for an advantage and people, in general, understand that there are quality foods and foods that are not quite as high in quality. The term 'carb-loading' may be one of the most popular expressions, regarding food, the week prior to a race and everybody has a different opinion on why to do it, how to do it, and when to do it. But, every person has different tastes, different metabolic rates, and different caloric requirements. The best advice on what to eat the week of and the night before the big race, eat the same thing you've eaten during your training. Your body has grown accustom to the type and amount of calories that you've fueled yourself with during your training. Race day is no different. Some helpful tips: finish eating your breakfast between an hour-thirty and two-hours prior to your race start time, avoid things high in acidity and fat, and make sure you're eating enough the morning of the race so that you're not hungry right before the race starts. The night before, sweet potatoes, salads with no dressing, and vegetables are good nutrient rich foods that for most people won't react negatively with nerves the next morning.

The reality is, keeping things consistent with how you've been training will give you the most advatage race day morning, because there is no secret formula. Some people have no problem drinking coffee the morning of a run and others don't do very well drinking coffee two days before a run. Some people can eat eggs, bacon, and pancakes the morning of a run, and others can only eat bland grains. Stay confident in your training, stay focused, and stay consistent.

Yesterday's Post: Psychology of Race Day

7 Days left 'til Rock-n-Roll Seattle

2011-06-18T14:16:00.000-07:00

Psychology of Race Day

One aspect to running is the ability to understand your fitness level when you toe the start line. The number of days until the race are dwindling down and your training should be more about fully recovering than inducing fatigue. During your training some people have experienced new levels of fitness, some people have become injured, some people have fallen in love with running. You've most likely, at some point, been too tired to stay up late with friends, too tired take a shower after your run, and too hungry to eat just one slice of pizza. All of these experiences will culminate on Saturday, June 25 and your job is to now decide what all your training experiences add up to. For the majority of first time half-marathon and marathon runners the goal is going to be to complete the distance. Some runners will be in it to complete it with friends, other runners will be out on the course to soak up the sideline parties along the route, and then you have the racers, the runners that are going out to leave everything they've got on the course.

Categories aside, each runner wants to be successful and appropriately judging your fitness level with your race day running intensity is going to help lead you to an enjoyable and successful 2011 Rock-n-Roll Seattle. So, which category do you fit into: Completion, Soaking Up The Fun, or are you going to be Racing? Pick your category and below are some race day strategies things to focus on during the race.

Completion - Whether it's by yourself or with friends, race day needs to be about staying in a comfortable intensity during the entire race. Starting out too face will turn your race into an all out effort during the closing miles. Avoid starting in the front of your corral, if you're nervous about starting to fast set a run walk time limit (Run 5 minutes, walk 2 minutes, repeat) Take your time at the water stations. This is your chance to take in your water, sports-drinks, and gels to fuel the rest of your race, no need to rush it.

Soaking Up The Fun - Maybe you're dressing up in party attire, maybe not, but either way take some time to party with your favorite band, cheer squad, or high school band along the course. Don't be afraid to high-five everyone at the water station, help other runners that seem to be struggling, or hop, skip, and jump your way to the finish line.

Racer - Today is the day to make all the miles, hours, and ice baths count. Know where you sit as far as a sustainable pace and stick to the plan. Letting faster runners, or dream goals get the best of you early on could spell disaster in the letter stages of the race. When you only have a couple of miles left kick in the afterburners and enjoy the pain. Once you cross the finish line the pain stops and victory is yours.

If you're running the marathon and your training hasn't gone as planned and you don't feel confident enough to complete the course, it may be better to switch to the half-marathon and save the risk of injury for another marathon. Half-marathoners it's a little more tricky, but don't force yourself into something you're not ready for. There'll be more races.

8 Days left 'til Rock-n-Roll Seattle

2011-06-17T12:00:00.000-07:00

Nutrition on the Course

Nutrition can be one of the most confusing topics when it comes to what works and what doesn't work. Caffeine or no caffeine? Gels or Blocks? And with all the questions about what works there are just as many brands: GU, Hammer, NUUN, PowerBar, Clif, Energy Blasts...and for convenience there are even more flavors: orange, raspberry, tri-berry, espresso love, vanilla, green apple, tangerine, montana huckleberry, banana, chocolate, melon, mocha, lemon tea, ...this list is seemingly endless. In fact, at The Balanced Athlete we have over 50 unique flavors of gels, blocks, recovery fluid, and energy bars.

So, with an endless selection how do you narrow things down to what works? You try things out during your training. Everyone has a different metabolic rate, so determining how many to use can be a little tricky, but to start take one gel or energy block, every 30 minutes with about 4 oz of water and adjust things slightly on each run to find the perfect match. As you begin running longer and longer you'll discover what flavors work with you the best and the best time pattern. One thing to keep in mind is that any time you ingest food while exercising it takes about 20 minutes before the food is absorbed into your body, so taking a gel or block when you're feeling bad will result in at least 20 more minutes before you start noticing some positive change. That being said, take the gels or blocks while you're feeling good and always with water. Start by deciding what you think you may like, grab a few products, and give it a go.

A quick breakdown of the major differences between gels and blocks:

Gels tend have the consistency of syrup. Some will be more watery than others, but they all provide the same benefit of helping to replenish glycogen stores that you're depleting as you run.

Blocks offer an alternative to the gooey consistency by giving you a gummy bear like product filled with complex carbohydrates and electrolytes.

Water should always be taken with anything ingested to help your body digest the food. Some gels and blocks have caffeine, the best way to look at this option, if you feel like it may help and your body can handle it, no harm in having it your quick energy food.

Everyone is different and everyone will develop a different formula for success when it comes to nutrition. If you have any specific 'on course nutrition' questions leave us a comment on the blog and we'll help you figure it out.

9 Days left 'til Rock-n-Roll Seattle

2011-06-16T12:00:00.000-07:00

Race Day Itinerary

(The parking and transportation suggestions are specific to the 2011 Rock-n-Roll Seattle Marathon)

The race has been your focus for months now, and the last thing you need to worry about on race day morning is where you're going to park the car, and other race day details. The 2011 Rock-n-Roll Seattle Marathon & Half is a one-way race, meaning the start line and finish line are in two different places. This can create some stress race-day morning if you don't take the time today to set out a detailed plan, much like your training plan you've been using to train for the race. Figure out, today, how you're getting to the race, where your friends and family will be standing to cheer you on, where you'll meet-up with your friends and family after the race, and how you're going to get home.

How are you getting to the race?

NO Parking at Start Line

Are you driving yourself, being dropped off, carpooling, or using public transportation? And yes, there are some people that will even ride their bikes or, if you can imagine, run to the start line.

Driving: There is No parking at the Start Line.
Drop-Off: Participants should be dropped of on Interurban Ave.near 56th Street. Check the Official Parking and Shuttle Information PDF for details on street/exit closures and more specific directions on being dropped off at the Start Line.
Free Shuttle: This is the most recommended option. It's free and the shuttles operate between 4 AM and 6 AM. You must have a race number to ride the shuttle. There are No shuttles back to the Start Line after the race.
Two shuttle options:
1. North Downtown - Loading zone is at the Westin on Westlake Ave. at Stewart St.
2. South Downtown - Loading zone is on the South side of Safeco Field, at the Safeco Garage on Occidental Ave. S at Edgar Martinez Drive (S. Atlantic St.)
Bicycle: There's no parking at the Start Line, so bicycle security is certain to be low, if any at all.
Run/Walk: Eco-friendly, convenient, and a good warm-up.
Finish Line Parking:
The earlier you arrive, the better. You can pre-purchase a parking space at Safeco Field Garage for $15 which will help further solidify an easy, hassle-free race morning: Parking Space at Safeco Field Garage

Where's your personal cheer section going to be standing?

Here's a map to plot the course: 2011 Rock-n-Roll Seattle Marathon & Half Course Map

Be sure to also coordinate a plan for your friends and family to get to the finish line to watch you finish. One thing to remember is that there will be street closures on the day of the race, so it's important to pick locations that allow easy access to the finish line. Race Day Road and Ramp Closures

Time for a Family Reunion:

After you've finished the race there will be thousands of other runners and locating your family may feel like finding Waldo in the Where's Waldo book series. Fortunately race directors long ago realized the need for a simple solution, so after the race there will be an area specifically organized to bring friends and family back together. The area will have clearly marked signs with the a different letter on each sign (A to Z). Choose a letter to reunite under. A simple way of choosing a letter: use the first letter of your last name.

Useful Links:

Yesterday's Post: 10 Days Until Rock-n-Roll Seattle
Tomorrow: 8 Days Until Rock-n-Roll Seattle ~ Nutrition on the Course

2011 Rock-n-Roll Seattle Marathon & Half

2011-06-15T13:00:00.000-07:00

The 2011 Rock-n-Roll Seattle Marathon & Half is only ten days away. Are you ready? It's easy to let the excitement and buzz of an upcoming race get the best of a runner, even an elite runner. From pre-race mishaps like missing your race start times/waves to forgetting essential running gear at home, the anxiety of race day can ruin months of training. Not to mention, you have at minimum 13.1 miles before the coveted finishing medal is placed around your neck. With so many variables it's easy to get lost in the unknowns, so what's the best way to approach your first, second, or fiftieth marathon or half-marathon? Plan ahead.

Over the next ten days The Balanced Athlete Blog will be posting a new post each day, including the day of the race, outlining time-saving, efficient, and useful tips, tricks, and information to help you enjoy the 2011 Rock-n-Roll Seattle Marathon & Half. Lets get started with today's tip: Race Day Shoe Selection

It's not about the shoe...or is it?

Marathon and half-marathon shoe selection can seem just as demanding and draining as the race. The running shoe is the pinnacle of your running gear and the first priority in any shoe selection should be a proper fit, which includes: shoe type, size, and shape. If a shoe isn't fitting your foot properly you may be at a higher risk to a foot or lower leg injury, or find yourself with very uncomfortable feet just a few miles away from the start line.

Blisters can ruin a run.

Quick signs that your shoe may not be fitting properly:

Blisters, black toe nails, foot numbness while running or walking, or you can't wiggle your toes freely. These are not symptoms of running, often they are telltale signs that your shoes are not fitting properly.

How many miles are on your shoes?

Dirt doesn't mean they're
too worn in. These shoes
Only have 8 miles on them.

Shoes break down similarly to car tires. They both have a suggested mileage range. For tires, between 30,000 miles and 100,000 miles. For shoes ($90 to $140 shoes) between 300 miles and 500 miles. Whether you've been running on concrete, asphalt, trail, or the treadmill this is the typical range of a running shoe. Once the foams in the sole of the shoes breakdown to a point that they are no longer able to absorb shock on impact your feet, ankles, knees, and legs will start absorbing more shock than usual. Waiting until you feel pain, however, increases your risk of injury, so it's important to keep track of your mileage and replace your shoes when necessary.

Quick signs that your shoes are worn out:

You're beginning to notice little aches and pains and you have not changed your training or just come off of an extended break.

Your shoes are beginning to fall apart.

The shoes feel hard on the soles of your feet when you impact the ground.

Average Shoe Life:
300 miles to 500 miles

A good mileage reference:

Shoes need to be replaced every:

4 months if you average around 20 to 25 miles a week.

3 months if you average between 30 and 35 miles a week.

2 months if you average above 40 miles a week

Should I race in a lighter shoe?

Brooks - Green Silence

Switching to a lighter shoe, such as a race flat, can have some adverse consequences if you have not been properly training in them. When you switch to a substantially lighter shoe, in general, there is going to be much less foam to absorb shock when your foot impacts the ground. The additional shock your body begins to absorb can quickly cause added stress and fatigue to the tendons, ligaments, muscles, and bones. The accumulation of too much stress and your body can not take it and a resulting injury is likely.

A good rule of thumb: race in what you train in.

Is it too close to the race to replace my shoes?

A shoe that is fitting properly should never have any real break-in time, but if your shoes are not fitting properly or they're too worn in it's a better idea to get into a shoe that's fresh and properly fit. So, whether there's ten days left or two days left go ahead and replace your shoe with the same type of shoe you've been training in, one that's similar, or a better fitting shoe. Remember, fit isn't just about size. It's about type, size, and shape. What works for one runner may not work for another runner.

Tomorrow's Post Subject: Race Day Itinerary

Summer Time Changes at The Balanced Athlete

2011-06-08T13:00:00.000-07:00

Summer's Almost Here

Red Town Trailhead
~ Cougar Mountain

The running season here in the Pacific Northwest is slowly gaining momentum for a summer of personal best, new experiences, and new races. With the changing of season you may have noticed a little more sunshine, a little less rain, and if you've been into the store within the last couple of weeks you may have noticed some new faces. It's important that The Balanced Athlete keeps pace with an ever growing community of athletes by providing you with knowledgeable, experienced, and professional guidance from our employees. When we grow as a community we grow as a company, so we want to welcome our two newest employees to The Balanced Athlete team: Caitlin and Trey.

New Employees at The Balanced Athlete

Caitlin

Trey

Caitlin, a seven year amateur multi-sport and running athlete, has an optimistic attitude toward her athletic ventures and prioritizes enjoying all aspects of training, and has no problem taking on new and exciting challenges. Currently training for her second Ironman Triathlon, Caitlin, hopes for a second sub-12 hour race. Caitlin comes to The Balanced Athlete from a background in sales and public relations and will combine her knowledge of running and triathlons with her passion for outstanding customer service.

Trey, a runner from the deep south, moved to the Pacific Northwest this May from Georgia. Having run cross-country and track competitively in high school and college, Trey brings a passion for helping others achieve their goals through education, enthusiasm, and hard-work. Trey has worked in the running retail for just shy of three years and at his previous company he headed the weekly group run and the 5k, 10k, and Half-marathon training programs.

We'll Miss You, Cory.

Cory

On a more clouded note, Cory, a long time employee here at The Balanced Athlete will be headed back to his roots in Denver, Colorado by June's end. Cory came to The Balanced Athlete as a competitive college runner at Western Washington University. He's been described as the Swiss Army Knife of running, competing and remaining competitive in a myriad of distances ranging from the 1500m on the track to the marathon. Cory brought experience, knowledge, and an overall desire to help other in achieving their goals; a perfect member for The Balanced Athlete team of employees. From new runners to veteran triathletes Cory always greeted everyone with a smile and ensured that their experience at The Balanced Athlete wasn't just about product, but also about education. A staple at the group runs Cory will be sadly missed, but we're happy for him and wish him the absolute best.

Come Meet The New Employees and Wish Cory Good-Luck!

The Balanced Athlete

Its been a long winter and we hope that when you stop-in for summer gear, new shoes, or one of our free weekly group runs you take the time to say, 'hello' and introduce yourself to our newest team members and wish Cory good-bye and good-luck. See you soon!

The Balanced Athlete Blog will be updated every Wednesday, so check back each week! Follow Our Blog, share it with friends, and leave comments and questions.

National Running Day and more...

2011-06-01T18:18:00.000-07:00

Every year the first Wednesday in June is National Running Day. Although most people that know about this ‘holiday’ celebrate running every day, it’s important for all runners to set aside some time to reminisce on why we run. Everyone will have a different reason or experience, including the staff here at The Balanced Athlete.

Cory, an avid runner who has been working at The Balanced Athlete for two years, says that his favorite part of running is the socialization and camaraderie during group runs and local races. The community atmosphere is amicable, vibrant, and in high-spirits regardless of the weather.

Eric, a triathlete, runner, and owner of The Balanced Athlete, enjoys coaching, training, and watching people achieve their goals through running. Setting goals is an important first step in any training program, from the recreational athlete to the elite athlete.

Visit our Facebook page, ‘Like’ the page and share why you run with us. The Balanced Athlete - Facebook

Stop by one of our weekly group runs and share your passion for running with The Balanced Athlete. For a schedule of our group runs visit our website, www.thebalancedathlete.com and click the link: ‘free group runs’ located on the left of the page.

When thinking about why you love to run it’s easy to venture forward a couple of days, weeks, and months to upcoming training runs, races, and PR’s (personal records). For a good number of runners in the Pacific Northwest the next major race will be the Seattle Rock-n-Roll Marathon & Half. In support of your training efforts stop by our booth at the expo wearing any Balanced Athlete t-shirt, share your goals, expectations and overall race excitement and receive a free pre-race gift from The Balanced Athlete.

If you’re looking to start a new and healthy lifestyle through running begin your running career with our Learn-To-Run six week training series, starting June 13. The Learn-To-Run program is designed around the concept that education is a key component to the success of all runners. The six week program will focus on how to set-up a proper running schedule, goal setting, basic running form, and training principles allowing each participant to customize their weekly training schedule to fit their busy every day life. Give us a call, or stop by the store, to sign-up or get more information.

Have a fun and mileage filled National Running Day!

VIP rules

2010-10-23T14:15:00.001-07:00

Well it seems that fall is now arriving to the Pacific Northwest. The leaves are turning, it's crisp in the morning, and the first of many storms has arrived.
The question that I seem to get daily is "Do your group runs continue all year?"
Of course, the answer is "yes.. why not?"
Running year round in the PNW is quite easy vs. other parts of the country.
Dressing for the weather is quite simple: never wear cotton! Always choose synthetic or wool clothing. These have wicking and warmth abilities once they get wet (sweat or rain).
Here is a basic rule to remember: I call it the VIP rule
Ventilation, Insulation and Protection.
Ventilation - is the way to ventilate the heat / sweat from your body.
Insulation - keeps your body warm.
Protection - protects your body from the elements, sun, wind, rain , sleet, and snow.

Ventilation:
There are a few products out there that do an amazing job with this.
Craft has Zero Extreme and Zero tops. Zero Extreme is geared for temps near 55 to 35 degrees, Zero is temps 40 to 25 degrees. Sounds like the PNW in the winter!

Insulation:
In running, we generate heat, our wicking shirt is our insulation. If you walk you may want to add another layer to trap that heat, or wear a thicker shirt. Smartwool makes a lightweight top that works wonderful.

Protection:
Protecting yourself from the wind and rain is key. While most Gore-tex jackets (waterproof) are too warm, they do not ventilate fast enough. Look for jackets with body venting as your arms swing, or other types of venting. There are a few jackets that have a great wind/ water proof front and highly breathable fabric on the back. Sugoi makes the Firewall 220

Sometimes 1 shirt will fit all 3 requirements for the VIP rule

Keep this idea in mind when about to go outside for a run:
1. What is the temp? dress for 5- 20 degrees warmer.
2. Is it windy? This steals your heat without protection.
3. Is it wet? Wetness robs you of warmth.

Now get out there and run.

Race Day

2010-10-09T08:48:00.000-07:00

Fall races are here! This is the time of year when most start to doubt their training plans, training partners, and get worried about their upcoming races. This is the time to see how well you have prepared yourself to take on the challenges you signed up for!

If you are behind on your training, make sure your "race" turns into a long run. If you have spent the time to follow a plan be sure to align everything to allow yourself to run towards your goal and achieve it!

Many of you have spent the last 2- 8 months training to run a marathon, half marathon, 10k or 5k. It is through all you training runs that you learn about how your body reacts to different situations. You learn which gels, drinks or water you like, or more importantly, don't like. You have spent many hours either by yourelf or with training partners for moral support, to try new ideas, just to keep you motivated.

During the race here are a few tips to keep you motivated:
1. Stick to the plan - (now is not the time to try something new)
2. Try to run a negative split, if possible. (Start slow and speed up vs. too fast and crash)
3. Hydration and nutrition play HUGE roles in performance, don't forget!
4. Walk breaks may actually allow you to finish faster!
5. Smile for the cameras!

Look forward to seeing many smiling faces on race day.

"Do I need new shoes?"

2010-09-22T08:16:00.000-07:00

This is the type of question I get asked daily. There is no easy response. A response will require more information regarding the pair of shoes:
How many miles are on them?
Do you wear them daily?
When did you purchase them?
What do they feel like?

These are the type of questions I ask as I look at the shoes and place my hand inside to feel the cushioning near the forefoot. I look at wear patterns on the out sole. I look at the alignment component to see if it has broken down.

Here are a few ways to make your shoes last longer:
1. Track mileage, keep a log and record mileage, if you walk around in the shoes that equates to 4 miles / hour.

2. Have quiet feet while running. If you hear your shoes sliding in on the heel, or pushing off with your toes this puts substantial pressure on the foam and prematurely wears down the mid sole.

3. Run more efficiently. By working on your cadence,180 steps / min, you will require less out of your shoes. The longer your foot is in contact with the ground the more the mid sole is being compressed. This is where you can prematurely wear out mid soles.

4. Rotate shoes, if you are running 25 - 30+ miles a week get a second pair. Alternate your shoes. They will feel better and last slightly longer than if you wear one pair.

Some rules to follow for shoes in the $90-$140 range, lower priced shoes 1/2 the time
20 miles a week 4months
30 miles a week 3 months
40 miles a week 2 months

By following this simple rule you can run longer and feel better.

Of course it would be easier to just tell everyone that they need a new pair, since I own a running shoe store, but really it depends.

Consistency

2010-09-21T07:48:00.000-07:00

Reviewing my stats from the Grand Colombian 1/2 iron distance triathlon vs. last year I noticed a few consistencies.
Swim time exactly the same, (- .2 sec)
Bike time +2 min
Run time +2 min
Overall I was quite a bit lower in the results due to the large amount of Kona bound athletes that came out and rocked the course in preparation for their big race. All in all, I am quite pleased with my performance.
My plan was simple: finish, and feel good.
To finish smart I had to plan a strategy that would allow me to finish the entire race. Since I'll be racing again the following weekend, same distance. I need time to recovery and race again within 6 days.
I chose to race purely on a set HR. In my experience I can bike and run comfortably near 150 and 160 respectively. So I decided to split the difference and go with 155HR as the target. When ever I looked at my watch I wanted to see 155, ignore everything else! Only HR, only HR, only HR.
For nutrition I allocated 2000 Kcal for the whole race. The plan is to intake nearly 1/2 of the expected output of energy.
As I met up with my fellow teammates from KBA RACING, on Friday afternoon all of us are talking about race day plans and some are looking over the list of entrants, sizing up the competition, I just listen quietly and tell myself to stick to the plan. It is very easy to get sucked up in the hype of a race and go after someone and race THEIR race not yours.
Race morning, it's wet outside, but the sky's are clearing, hmm not so bad. I love the 9AM start, exactly how my body likes to start. We make our way over to the start area, check the bike, get all our bags in the correct places, body marking, idle chit chat and eagerly await the start.

Race starts: Swim course is nicely laid out, with a line about 6' underwater to follow. Head down, go! After rounding the first buoy, the swim gets strung out and I find myself just behind the leaders 15m, but ahead of the chase group, ahh clean water, I find my smooth stroke and just glide along all the way. Not being a fan of drafting in the swim and getting hit an kicked, I like to swim alone.
Bike: Grab my bag run into the changing tent and get ready for the bike. Since the chip seal roads are quite rough, I chose to wear an additional pair of bike short for the bike section. This turned out to be a smart choice. Bike course covers about 53.5 miles with over 5000' of uphill. It seems to be 2 miles short. Within the first 2 miles the road goes from a nice flat to a 10% grade! Cars struggle up these type hills! This is when I start to check in with my HR, as expected it is well above. Knowing that it will be high until the grade levels off I choose to just keep spinning. Once the road levels off, near 3% now, I settle into my HR strategy. I start to look around some and notice there is a wind coming out of the South East, this is both a blessing and curse. In the early part of the race it is a side-head wind but it will be a nice tail-cross wind to push me up the long hill after Elmira. So I take note to use it to my advantage. On a short out and back I see KBA Racing team Mike and Chris having a great bike leg, not too far behind only a few miles at this point. Once turned around, I see Phil, then Heidi. After a few shouts of encouragement I settle back into my focus on HR. Somehow in this next 15 minutes I seem to get away from everyone, not sure how. I had a view down the road for a few miles and could see no one. I took a quite peek behind and again no one. It would stay this way nearly all the way to the finish. I knew I was on course, but being out their alone was strange. Just kept eating and watching the HR and soon I was flying down the hill into the transition. Felt good on the bike noted a max speed of 46mph.
Run:
After a quick change into running shoes, off I head into the double out and back. I settle into nice smooth run after about 1/2 mile. Note to self, more brick workouts. Get into the groove and start running well after the first mile. Quick HR check and now it's time to cruise. Wondering where I'll see the leaders and fellow teammates. Stick to the plan, walk through every aid station drinking 2 cups of drink, then start running again. Felt great all through 10 miles or so. This is when the lack of training set in. Just switched into the move efficiently mode, gave the arm swing all the effort. The last uphill I slowed while the arms worked hard to get me up, after this the last 1/2 mile is down to the finish. I just let go and flew knowing I'll be done in a few minutes.
Finish:
I came in just 2 minutes slower than the year before. Pleased with my race.

Later, I check my watch info and my average HR was 155.
Total calories burned 5235, Kcal consumed, 1970 +/-100

KBA Racing placed 2nd in the Team catagory. Good day for racing.

Where did summer go?

2010-09-17T08:42:00.000-07:00

Here we are in the middle of September already. Where did time go? I had plans for training and racing triathlons this summer. Was it the weather that got in the way or was it myself that just didn't feel like training? Either way summer ever came to the Northwest this year.

Time demands from all directions have increased and something had to give. I chose my personal training time As I'm packing for the Grand Columbian 1/2 iron distance triathlon I'm thinking where did time go? I had some great swim practices, almost got arrested one time for swimming ( more later) My biking practice has consisted of riding with my son and helping runners around Lake Washington as they ran, mobile aid station. My running is, well, my running. I am blessed with the ability to know how to run.

Back to the attempted arrest. Apparently it is illegal to swim, at Gene Coulon Park, outside of the lifeguarded area. A member of the City of Renton Parks Dept. pointed this out to our small group of weekly swimmers, in wetsuits, one morning. We all stood there kinda like "really?" We still went for our swim of 1 mile. This got me to thinking. (This can be sometimes a little dangerous) My idea of a "swim park" came to life and I have a meeting with the City of Renton and the Parks Dept to create an open water swim park.

Hopefully, my inner strength of knowing I can do it, will get me to the finish. Not hitting my goal time will be OK for me. Having the ability to just go and finish is a win.

It's gotta be the shoe

2010-09-15T21:29:00.000-07:00

As many of you may have heard, the barefoot trend is slowly picking up momentum.

IF you are inclined to try it out be very careful. I say careful because there is an "adjustment period" that your body, feet, legs, muscles, tendons, and joints will go through. The period may last from a few weeks to years.
There are a few stories out there that say the running shoe industry is causing all the injuries in runners. To get rid of your shoes and run the "natural way" the way we were born to run.
If we look a little deeper into the design phase of shoes from these companies, I have friends there, they actually go to great lengths in designing shoes with biomechanics in mind. They understand the biomechanics and impact forces encountered with running. However, the end user may not. They may purchase a shoe base on a review, friends advice, or a sales person telling them this is the perfect one for them. Many also look at shoes online and pick the color that bests matches most of their clothing.
There are many choices in running footwear out there. There is a do it yourself lace up sandle, Vibram Five Fingers, racing flats, light weight trainers, traditional running shoes, and now:

http://www.hokaoneone.com/fr/catalogue.html

These are unlike any shoe I have ever ran in in over 30+ years of running.
Truly an amazing shoe.

What is it? Why would anyone want to run in them?
First of all the shoe feels like you are floating over all the rocks, but yet your foot is stable since you are in the midsole. The shoe just soaked up all the trail impefections and gave a smooth gentle ride. I purposely ran off trail, over large rocks, and changed my running to a heavy heel strike to see if I could get the shoe to feel bad. Nope. The shoe rolled merrily along.

I had very little jarring and impact from a nice 10 mile run on the Pacific Crest Trail.
With 100mm across the bottom of your foot, just under 4 inches in width, it will be very hard to roll your ankle since you are on such a stable platform. The toe off was real smooth, the sole rolls upward just in front of the ball of the foot. Quickly, my cadence was at my noraml 180. DId I mention they are NOT heavy. They will come in at or below most trail shoes on the market today, 10.5 ounces - 12.0 ounces

I can tell you first hand that these shoes will make you really think about your running (in a good way) and what having FUN is all about.

I'll be the guy wearing the "funny looking" shoes that gives you a "on your left" as I float along the trail.

getting back at it

2010-07-29T23:01:00.000-07:00

OK so it seems that we have neglected our blog. It's true. Life has taken us in so many directions something had to give.
Well, I will try my best to bring the blog back to life and share running antidotes, race day mantra's and other training and life's important lessons learned.

We have a weekend full of racing adventures planned. This Saturday is the White River 50 Mile trail race, down near Crystal Mountain, WA. Iliana will be running her first 50 miler! She is well prepared, nervous, excited, and scared all at the same time. I'll be there to help her throughout the day crewing her. Which means I drive around like crazy trying to catch her at a few aid stations for a brief minute or less wish her well and encourage her to get going on towards the finish. The race starts at 6:30 AM.
On Sunday I'll be racing at the Whisky Dick Triathlon, Vantage to Ellensburg, WA. This weekend will no doubt test both of our abilities, between driving done on Friday afternoon, all over Saturday, come home unload, repack head to Ellensburg, wake early head to Vantage, back to Ellensburg, rest a little then drive back home for a nice restful Sunday evening.
Wish us well.

News flash: women wear shoes that hurt!

2009-09-30T21:04:00.000-07:00

"Some women love their shoes so much it hurts."...nah...really?

I only wear shoes that hurt at weddings, but even that's too much. I am sure in a few decades people will go to museums to stare at stilettos and think about them in the same way we think about corsets.

I remember my grandma cleaning the house in heels, and later in life, suffering of tremendous foot pain. To think that generations of women ruined (and continue to ruin) their later years just because they wanted that "sexy" look when younger. Not me. I'll continue to wear my "unfeminine" comfortable low to the ground and square toed shoes. Even with a skirt.

Vitamin D

2009-09-23T12:18:00.000-07:00

NYT has an interesting article on vitamin D and performance.

A few interesting facts are mentioned. One that surprised me is that in a study, long-distance runners from Baton Rouge, Louisiana, had low levels of vitamin D. If they have low levels of vitaming D, then us Seattlelites have not hope :-)

Additionally, the articles says that athletes seem to be fittest in August, when ultraviolet light is strongest. So sign up for a race in August!

I am too worried about skin cancer to spend long hours exposed, but, just like in all things, it seems like a good balance of sunshine and protection is needed.

After a long time...

2009-09-20T12:31:00.000-07:00

...of not blogging. I will give no excuses (like I changed jobs, trained, went to school, etc). Blogging can take only 10 minutes, right? So whom am I kidding. I just have not been disciplined about it, even though there have been plenty of topics and events to blog about.

Most recently (yesterday), Eric participated in the Grand Columbian Triathlon half Iron distance. He was very pleased with his performance (3rd in age group, 12th overall). His hardest event was the biking leg, since he didn't put in enough training miles on his bike. The run leg was a no brainer for him. And the swim, well, Eric is just good at swimming.

For the first time in 11 years Eric missed the Cle Elum Ridge 50K trail race. However, Iliana represented The Balanced Athlete by participating in the race and providing awards. The new race director (James Varner, a well known local ultra-marathoner and race organizer) changed the original course to a tougher and more scenic route. Most people added at least one hour to their previous time, mostly due to the additional elevation gain. Iliana finished 3rd woman, 1st in her age group, and 14th overall. Most importantly, she enjoyed the *whole run*, and for the first time, the last 6 miles of the 50K where not a suffer fest (probably due to actually eating solid food throughout instead of just gels: baked potatos + salt rock!).

Today we had a great recovery 8 mile run with the Sunday morning group at the store. Beautiful sunny morning, and tasty breakfast afterward. I am now ready to take a nap. Last night we were both so psyched about our races, that we chatted about our experiences until midnight, and then couldn't fall asleep (bodies still in race mode).

Jeans of my teens

2009-06-24T21:54:00.000-07:00

About 14 years ago I decided to start running. I wanted to fit into a pair of jeans I liked that didn't quite close all the way anymore. The jeans didn't fit anymore simply because my hips grew wider, and I eventually gave up on them. But I kept running.

Running on the streets of Mexico back then was not a comfortable experience for a young woman. Most women my age worked out within the safety of a gym. I liked the sense of freedom that running gave me, and I refused to relinquish my "right" to explore the city on my own wearing short spandex. I hear from friends that there are runners all over my home town now. I was a ahead of my times.

Just when I had gotten used to running on Mexico's streets, we moved to Seattle; more specifically, Kirkland. My first run in the USA started from our temporary hotel (La Quinta Inn) to the Kirkland library, where I would study for the TOEFL (a test for non-English speakers required for college applications). Running once more became uncomfortable. I could tell everyone knew I did not belong. Or at least I thought so. But once more, I refused to remain within my cocoon, and I slowly expanded my running territory. And so it was through running that I started to absorb American culture.

Among many other important lessons, I learned to say "on your left" when passing someone.

Running has given me the courage to explore, and the strength to overcome. And so what started as a childish desire to fit into the jeans of my teens, became the passion that allowed me to grow into who I am. Ironic.

Walk-Run

2009-06-14T11:33:00.000-07:00

The New York Times has an article on the run-walk method (Better Running Through Walking). As the name implies, this method consists on taking walking breaks while running, whether during training or racing. Practitioners enjoy this method because it makes running less grueling and reduces the risk of injury. At the balanced athlete, we highly recommend this method to beginning runners. However, experienced runners can also see benefits and even improve their times at races. One of the reasons why this method works is because it helps to maintain an optimal heart-rate training zone (I am sure you have heard this before if you have talked to any of us at the store!).

Jeff Galloway's site offers lots of information on this method (Walk breaks?).

The NYT also has a new wellness blog focused on marathons: Marathon Well-Blog. It is worth a read during a lazy Sunday afternoon.

Causes of obesity, article review

2009-05-20T17:17:00.000-07:00

The prestigious journal "Nature" just posted a very interesting interview entitled "Obesity: Causes and control of excess body fat."

In a nutshell, molecular geneticist Jeffrey Friedman argues that obesity is mostly caused by our genes (70-80%), and to a lesser extent, our lifestyle. However, he explains that even a small reduction in weight has large health benefits.

As individuals, we all come in different sizes, and it is difficult to modify our natural size significantly to achieve an unrealistic ideal, as proved by yo-yo dieting. This does NOT mean that we should not eat heart-healthy foods and exercise. All it means is, do not try to look like the model in the magazine; learn to accept your natural body size that results from eating healthily and getting moderate physical exercise.

The article also points out several gene mutations that predispose individuals to morbid obesity. In other words, morbid obesity, like many other illnesses, has a genetic cause, and those affected should not be blamed for their condition. In most cases, their lifestyle is not the cause of their being severely overweight. Just like there are lucky people who can eat and eat and stay lean (and I know a few!), there are those who gain weight disproportionally to what they actually eat.

Born to run long?

2009-03-29T14:31:00.000-07:00

Almost all long-distance runners have heard it at some point: "Humans are not made to run that long." These words are usually uttered by concerned family members or even physicians.

I often respond that humans are not made to do many things, like climbing Everest, diving 1000 feet, swimming in Artic waters, or trekking across the Gobi desert. Our large brains help us figure out how to do things that our body is "not meant to do".

But it turns out that at least for running long distances, we may not be going against nature. Long distance running may be an evolutionary adaption that allowed us to run our prey to death.

According to Harvard scientists, Daniel Lieberman and Campbell Rolian, humans may have evolved to run for extended lengths of time, most likely for obtaining food, and was the catalyst that forced Homo erectus to evolve from its apelike ancestors. To learn more, read this (thanks Lorinda!).

Long gone are the days when running was considered to be detrimental to our health. I even remember reading that running a marathon shortens your life by a year! Nonsense. A long time ago, if you were not able to run for a long time, you may have starved. So there, I have given you ammunition to respond to the humans-are-not-made-for-running comment.

Arms

2009-03-22T11:56:00.000-07:00

As a runner, I tend to neglect my upper body. After I realized I could not easily push large doors open without leaning into them, I decided to start doing push ups every morning.

A co-worker pointed me to the 100 push ups website, which contains a 6 week training program to help you complete 100 push ups. Runners love training schedules, so this website quickly became one of our store's favorites.

I started with 3 push ups at a time (again, we are talking "girl" push ups). The next morning, my arms ached, but I stuck to the program. It was amazing how fast I gained strength (granted, there was a lot of room for improvement). I soon graduated to normal push ups, and I showed off my biceps "line" to Eric almost every day (I know, it's pathetic that I would be so proud of a line, not even a bump).

To encourage good push up form, we got a pair of rotating push up handles (sort of like these ones). They make a huge difference.

A welcome consequence of my push up routine is that my abs got stronger as well: you need to engage them to keep a straight back. And even better, I also noticed my posture improved.

The amazing thing is, you don't need a gym membership. All you need is 5-10 minutes every morning.

So, can I do 100 push ups? No. Not even close. But, I don't lean into doors anymore!

Run-commute

2009-03-07T14:29:00.000-08:00

When life gets busy, we tend to sacrifice our hobbies and exercise activities before anything else. I personally refuse to give up running. I simply go insane if I don't run. My work requires me to sit for long hours in front of the computer, so if I don't run, I pretty much become a hybrid beast: the human-chair.

But, how to keep running (walking, biking, etc) when our schedules are so full? Well, I think I have come up with a possible solution for many of us: run-commute. And I am not the only one. Increasingly, runners are joining cyclists on the road to get to work every morning (for example, see this Seattle Times article).

However, the logistics of running to work are not as straight forward as biking to work. You can't carry a change of clothes and shoes with you (not to mention, lunch, a laptop, etc).

So here are a few tips from my own experience:

- Once a week, drive to work and bring in a large gym bag with clothes and lunch food for 4 days. Hopefully your company offers a refrigerator and a safe place to store your belongings.

- If your company does not have showers it gets tricky. I have not tried it, but I hear some people use a damp towel to wipe sweat off their skin and this seems to work pretty well for them.

- On your running-commuting day, wake up early enough to have a light breakfast (my favorite all-time is bread with peanut butter and sliced bananas).

- Before going to bed, get everything ready. Look up the weather forecast, and prepare your clothes appropriately. Fill up your water bottles, etc. That way in the morning, it won't be so hard to get up and you will have a few extra minutes to relax before your run.

- If your commute is too long, find a Park and Ride where you can park your car and then run into work from there. Some Park and Rides fill up early, so make sure you check beforehand at about what time it gets full.

- When running, use a waist belt with a small bag to keep your keys, credit card, ID, cell phone, and a few dollars just in case.

- Use reflective clothing and flashing lights if you start running in the dark! Be very defensive. Caffeine has not kicked in for most drivers yet, and they are in autopilot.

- Going back home: here you have two options. Run back as well (hard core!), or, figure out a system by which you can drive back. I usually vanpool back to a Park and Ride, or take the bus back to the same Park and Ride. I actually quite enjoy riding the bus back home. It gives me a buffer between work and home to zone out.

So, does this really save me time? you ask. I think it depends. For me, it works quite well. Instead of driving my car into work for 25 minutes from home (times 2, that's 50 minutes a day of time spent commuting), I run in from a Park and Ride (about 1.5 hours total to get to work), and I only take one shower a day instead of two. So in the end, I save myself about 30 minutes.

But time savings are not the only benefit. You save gas, and parking if you have to pay for it at work. And (big AND), you are greener (the big trendy word these days).

It takes a few weeks to get a system working. You have to fine tune it for your own situation. I initially started only once a week, and as I learned more, I started doing it more frequently.

So there you go, another way of staying active.

Best foods for active people: sweet potato

2009-02-08T12:48:00.000-08:00

One of my top 10 favorite foods are sweet potatoes. I eat them at least twice a week. When I am in a hurry, I just heat them in the microwave (I bake a bunch on the weekend, so they are ready to go on weekdays) and sprinkle some spices on them (ginger, cinnamon). If I have more time, I stew them with red beans, tomatoes, green bell peppers and curry. During the summer, we roast them on the BBQ. Mmmmm, my mouth is watering just writing this.

Sweet potatoes are one of the best foods for active people too. They have lots of carbs, zero fat (peanut butter on them is tasty!), rich in fiber, and plenty of vitamins A, C, iron, calcium, and decent amounts of protein. After a long run, they are filling and a real comfort-food treat.

It is always the simple things in life that make us smile. A beautiful orange colored steaming hot out-of-the-oven sweet potato is guaranteed to make my day. I highly recommend it.

Boook review: In Defense Of Food

2009-02-01T13:32:00.000-08:00

"Eat food. Not too much. Mostly plants."

I have been reading "In Defense of Food" by Michael Pollan. If you are confused with all the trendy diets and nutritional recommendations the media advertises, this is the book to read. It offers simple and practical advice, as well as an interesting analysis of the American culture around food.

"Eat food." Well, what else would you eat, you ask? Not everything we eat nowadays is real food. We eat highly packaged food-like substances with ingredients we cannot pronounce. "Eat food" means eating whole foods with recognizable ingredients and minimal packaging.

"Not too much." We have lost touch with our bodies. We eat when we receive external signals like commercials, times of the day, free donuts at the lunch room, stress...what happened to eating when you are hungry? And, stopping when you are satisfied? We don't need to count calories, all we need to do is listen to our body.

"Mostly plants." Chronic diseases like diabetes, obesity, heart disease and cancer can be prevented by a simple change in our diets: eating less animal products, and more plants. Humans don't need as much protein as we consume in the Western diet.

If you don't wish to read the book, this site offers a a free excerpt and you can listen to an interview on NPR.

Sunday runs are as diverse as it gets

2009-01-18T11:59:00.000-08:00

We had 23 runners today for our Sunday morning group run! A diverse group of people (ages 10 through late 50s, all running abilities) ran a 10 mile loop including a couple of hill repeats. The early morning fog made for some beautiful scenery.

After our post-run stretching session, a group of 9 people went for brunch. We talked about gardening, identity theft, breast cancer, facebook, the Mt. Si relay, corn syrup, jelly beans, and football (I am sure I am missing a few).

We have the decaf group, and the black coffee group; we have the soy milk group and the half&half group; we have the vegetarians and the extra-side of sausage group. We have all sorts of occupations and professions.

But we all have one thing in common: we are all ready to go for a run at 8:00 AM on Sundays, regardless of the weather. And the thing is, as we get to know each other more, we realize that we are more alike than what we thought when we first met.

So, if you are looking for a group of people to run with, you know where and when to find us.

Still alive!

2009-01-11T12:29:00.000-08:00

We apologize to all of you faithful who read this blog. We have been too distracted by other happenings in our life, but things have calmed down, and we are back in full swing for another year of running and blogging.

Several balanced athlete runners started the year at the Bridle Trails Winter Trail Running Festival which took place yesterday. Some ran the 5 mile loop, the majority ran the 10 mile race, we also had a kid relay team (5 kids and one "grown up" kid) and a pair 50K team.

The race starts at 3:00PM, and for those running the 50K, it finishes sometime between 6:00PM and 7:00PM. A headlamp is required. And a willingness to get muddy. Very muddy. And given that this is a horse park, you know there's more than dirt and rain water in the brown mixture.

All in all, this is a great experience. A great place to see familiar faces from our friendly running community, to have a nice cup of hot chocolate after a wet run, and a fun way to start the running year. After you run Bridle trails, a drizzly running day on pavement is a gift from the gods.

We are voted best of Western Washington!

2008-10-28T15:39:00.000-07:00

We have been voted as the Best Of Western Washington in the Running Gear Category.

We are forever grateful for your kind comments and appreciation. This has been an exciting couple of years (and a half)!

Congratulations to Run26 and Running in Motion as well. We are glad to see small locally owned businesses in the first 3 spots.

Thank you all!

Happy Feet

2008-09-28T12:09:00.000-07:00

The NYT has an article on sports related foot injuries.

Here are a few excerpts that will sound familiar if you have shopped at our store:

"Many foot injuries are, in fact, the result of wearing the wrong shoes or the wrong shoe size. Studies have suggested that Americans too often wear shoes that don’t fit, and athletes are no exception."

"Some of these [injuries] are caused by innate deficiencies in a person’s gait..."

"The best way to prevent and treat early-stage plantar fasciitis [or other common injuries] is simple and cheap: Stretch, stretch, stretch."

"The majority of sports-related foot injuries are preventable...if people would just start paying attention."

In summary:

Right shoe + gait improvements + stretching + listening to your body = happy feet!

Way to go kiddo!

2008-09-21T13:08:00.000-07:00

This Saturday Gregor completed his first triathlon. He raced the Kirkland Kid's Triathlon with 150 other kids, ages 5 through 12. What an experience for kids and parents alike!

Gregor was nervous the night before, but we assured him this was a good sign. After a bowl of Cheerios and getting his transition gear organized, we drove down to the starting line with plenty of time to review the course and the transition process.

Twenty minutes before the start he wanted to play tag, so we did. I guessed this was his way of dealing with prerace anxiety, just like adults like to jog back and forth just before a marathon.

We knew the swim would be the trickiest part of him, so we suggested to take it easy. He felt better when we told him he could always stand up if needed.

Once the race started, Eric and I had to sprint from one place to the next to cheer him. He always had a smile when he saw us, but when he didn't see us, he was deep in concentration.

He sprinted to the finish line, and for us, his finish was more exciting than our own finishes at races. He smiled when he received his finisher's medal and said "My first gold medal!!!".

When Eric took a picture of us, my hand rested on hist chest. His small heart was still racing, ten minutes after crossing the finish line.

Many more races await him in life, and we will always be the eager spectators watching him overcome his own obstacles.

Cle Elum 50K

2008-09-17T21:06:00.000-07:00

This year, two balanced athletes joined Eric and me to run the Cle Elum Ridge 50K ultra-marathon. Marty and Rob ran their first ultra distance, and they both had a blast (which they didn't realize until they had their second beer at the finish line :-)

Eric felt good, except he could not charge the up hill as he usually does. These days he is more of a road runner than a trail runner. Of course, he still managed to run a fast race.

I discovered a new mental trick to run the last 10 miles faster. I was impressed at how well it worked. It consisted on making my watch beep every 10 minutes, and I calculated that it would only take about 10 beeps to be done. All I did was wait for that beep, which allowed me to concentrate on one mile at a time. I caught up with three of the top women.

Beautiful day, views of Mt Rainier, and brownies at the end. What else can one ask for in life?

Thanks to Glenn Tachiyama for taking pictures

The Human Race

2008-08-31T12:25:00.000-07:00

About 55 runners, walkers, and dogs met at 8:00 AM at Russell Road Ball fields today to take part in the human race. We covered 10K in perfect weather. Many balanced athletes participated in the race, and others volunteered at the aid station and finish line. Road Runner sports helped us with finish line goodies and shirts. This event was a great example of the dream and the vision that got the store started 2 years ago. Thank you all for your smiles and enthusiasm, and remember that every day is an opportunity to partake in the great human race.

Photos of the race are available here.

Is technique important?

2008-08-24T13:23:00.000-07:00

Anyone who has talked to Eric or me about running, knows that we emphasize the importance of running technique to prevent injuries and improve efficiency.

When we watched the men's and women's Olympic marathon, we observed the wide range of styles that these elite runners have. Some of them heel strike, others run on their toes, some have a head-bob, others swing their arms laterally, others have very long strides, etc. However, they are all very accomplished and incredibly fast. Does this mean that technique doesn't matter?

Well, I think that the answer is, like for many other things in life, somewhere in the middle. In my view, concentrating on technique is important, but, we should also recognize that our biomechanics determine to a large extent how we move. Additionally, I think that while working on technique may not significantly improve speed, it does reduce the risk of injury.

However, it is telling that generally speaking, the smoother, more graceful runners lead the pack.

The NYT has an interesting article about this.

Cultural immersion through exercising abroad

2008-08-17T12:42:00.001-07:00

It has been a while since my last post. We were on vacation for two weeks in Mexico, and then getting up to speed at work and home after our vacation.

We only ran three times while we were in Mexico. One of the runs was an early, 87 degree, sticky morning in Mazatlan. We ran with the locals along the beach. Many of them wore track suits and carried dumbbells. We didn't fit in, to say the least. Maybe it was the water bottles we carried. Many of the older gentlemen that passed us looked like very tough runners. We imagined they probably ran the Mazatlan marathon earlier in the year.

It is very hard to be a vegetarian in Mexico. I mostly ate mango, coconut, and avocado (I know, how awful is that?). In Mexico, like in many other places, fish is not classified as meat, so I often got offered fish dishes as a vegetarian option. It was so hot and humid that I was not very hungry, so this was not a big problem.

We also ventured into my aunt Martha's gym one morning. We did a spinning class, which was a heart exploding experience. The instructor kept yelling at us "Arriba!!!." At some point, I was so out of breath that I stopped translating for Eric, who by now figured that whenever the instructor yelled something, it meant "Go faster."

The winner was the 'Zumba' class we took at the same gym. I had never heard of Zumba before. It is similar to an aerobics class, except that it mostly consists of dancing fast paced Latin music. The teacher seemed to be possessed by the devil, judging by her convulsions at the beat of the latest Latin hits. Eric looked bewildered. Talking about cultural immersion. He later told me: "You know you owe me, right?." At least he had the excuse of being, ahem, white. But me? What could I say? I have been away for 12 years?

Talking about being away. While shopping in Mazatlan, the store owner told me "You have pretty good Spanish for being an American." That about did it for me. I can't rapidly gyrate my hips anymore, I don't eat meat (not even fish!), and apparently, I have an American accent.

Well, at least I can still eat hot chiles, like these ones...

Seafair Marathon: Niki!

2008-06-29T15:04:00.000-07:00

Legend has it that Pheidippides screamed "Niki!" (victory), then collapsed and died.

I am referring to the Greek soldier who ran 24.85 miles from the battle field to Athens to announce victory against the Persians.

No one in their right mind tried to repeat the feat in two millennia. I mean, the guy died, who would think "that looks like fun, lets make it a sport!" (maybe the Romans, but long distance running, while gory, is not exactly the kind of spectator "sport" they preferred).

Today, in this modern and civilized times, about 5000 runners gathered at the starting line at Husky stadium for the Seafair Marathon and Half-marathon. When Eric and I crossed the finish line, there were no major news to deliver, other than the obvious: "it's hot" and "it was hilly."

Other balanced athletes, who were much wiser, ran the half marathon. There were a total of eight store runners, sun burned, thirsty, and loving the wonderfully organized event. Luscious slices of crispy watermelon taste and feel like pure heaven when even the soles of your feet are burning with the heat.

The volunteers and the spectators along the course were our angels. They took out their hoses and sprayed us, and for only a few seconds, you were as happy as you could be. And then the sun would quickly evaporate the mist off your skin, and only the gritty salt would remain.

All in all, what an experience. The Seafair Marathon is a great event, and we highly recommend it (just make sure you bring a hat and use lots of sunscreen).

Brain Health and Moving

2008-05-04T11:43:00.000-07:00

Some time ago, I forgot where I parked my car. After walking aimlessly around the parking garage for a while, I realized I had carpooled to work that day. I felt silly, and attributed my mistake to habituation (unfortunately, I can't carpool very often).

However, if this same incident would have happened to an older person, they would likely become worried about their brain health. According to the New York Times, there is a growing "brain fitness" industry (link to story). There is commercial "neurosoftware" that trains your brain with memory and math problems, and there are monthly-fee websites that offer tailored brain exercises.

Today, as Eric and I were driving to meet the Sunday group run, we were listening to a radio interview on the matter (it is funny how sometimes you receive information about a topic in clusters). John Medina, a researcher at Seattle Pacific University, studies the brain. He wrote a book ("Brain Rules") describing 12 principles for "surviving and thriving at work, home, and school."

The first rule is "Exercise boosts brain power". His theory is that the brain evolved while humans were in almost constant motion (our ancestors probably walked 15-20 miles a day). Thanks to this research, there is a new trend of having a treadmill at the office, and walk while you work on your computer (see this story).

If you want to learn more about this interesting topic, visit http://www.brainrules.net/. You can find the rest of the rules there.

So, now you know, exercise is not only about improving your physical performance, moving helps you upstairs too.

There is always another run

2008-04-27T16:40:00.000-07:00

My life has been more stressful than usual these last few weeks. The classes I am taking this quarter are more time consuming than previous classes, and work is as hectic as ever. I have to be very organized so that I can also spend time with my family. And of course, there is running.

The Seattle Times had a well-timed article this week, "Stressed out workers skip gym...", which reminded me that it is exactly in times like this when I must keep running. It is tempting to skip my early morning run when there is so much more to do. Sometimes it seems selfish to go out for a run when I haven't spent quality time with Eric in a given day. But truth be told, Eric almost pushes me out the door in the morning. We have found that my running is an investment in our relationship.

The article mentions something that I completely agree with. In times of stress, sometimes you need to feel that there is something that you can control. As my day progresses, and every-day annoyances and problems pile up weighing down my shoulders more and more, I envision myself floating down the trail the next day. In the solitude of the sleeping neighborhood, with the company of the birds and squirrels, a comforting thought emerges, no matter what happens today, there is always the next morning run.

Why we run

2008-04-03T08:12:00.001-07:00

I have been reading excerpts of an excelent running book: Lore of running, by Tim Noakes.

Yesterday night, I read the introduction. It beautifully described the reasons why the author loves running. I was amazed at how well and clearly he expressed what I feel about the sport. Up until now, I have had a hard time describing it to people who don't run. So here it goes, adapted from Tim Noakes.

1. Self-discovery. Running provies complete solitude, which allows us to draw back into ourselves, "into those secluded parts of our souls that we discover only under times of duress and from which we emerge with a clearer perspective of the people we truly are."

2. Awareness of our body. Running makes us aware of our physical bodies, and our responsability to take care of them. We learn to admire the incredible, almost perfect machine that our bodies are. We also learn not to take our body for granted.

3. Confidence. Successful completion of running challenges teaches us that with hard work and self-discipline, we can reach our goals in life, whatever they may be. I personally think that children can benefit from running programs, because running in many ways is a metaphore of our struggles in life.

4. Self-criticism and self-expectation. It is never possible to reach one's absolute best. Once you reach one peak, there is always a higher peak. In my view, this is one of the distinguishing characteristics of what makes us human.

5. Humility. Running makes us realize our limitations and accept them with pride, without envy of those who have the physical (intelectual, or any other) gifts that we lack.

6. Failure leads to growth. To achieve success in running, or in any other activity, we must be afraid of failure. It is this fear that balances our self-confidence, and prevents us from becoming arrogant. If we do fail (and we will), we still win: we grow.

7. Honesty. There is no luck in running. The effort you put into your training shows on race day. Just like most things in life: you can't fake it. And there is no one to blame but ourselves if things don't go the way we expected them to.

8. Life is a competition with oneself. This is one of my favorite things about running. I don't race against others, I race against myself. I race against that little voice in my head telling me to stop. I race against my self-doubts, and against any other obstacles, be them self-imposed, or external.

9.Relaxation and creativity. Running is playing, and when we play, our minds open up to creative thinking. Sometimes I am amazed at the intricate stories and ideas I come up with during my long runs. I also find that after a run, I am at ease and relaxed. Running is my reset button.

10. Spirituality. Running teaches us about what makes us uniquely human: our desire to keep moving forward, regardless of the obstacles and problems that life puts on our way.

On Stretching

2008-03-23T11:39:00.000-07:00

Those of you who join us for our Sunday runs know that we do a group stretching session afterwards. We stretch for about 15-20 minutes before we head to Wild Wheat for breakfast.

Many of the people who stretch with us mention how much better they feel afterwards. So I decided to talk about a stretching routine for runners.

Here are some guidelines:

1. ALWAYS stretch AFTER running. Try to stretch for at least 10 minutes after your run. Plan your run so that you have enough time to include stretching. If you only have 40 minutes to run, go out for 30 minutes, and stretch for 10. Some people like to warm up and stretch before they continue their run. This is also beneficial, as long as the muscles are warmed up, you can stretch.

2. Select stretch exercises that focus on the major running muscles (hamstrings, quads, calves) but also pay attention to less obvious running muscles: hip flexors, hip joints, IT bands, feet muscles, lower back and shoulders. If you are not sure which stretches to choose, join us for a Sunday post-run stretch session, or take a few introductory yoga classes. It is important that you have good form when stretching, so we don't recommend do it-yourself stretching when you are starting.

3. Practice gentle stretching whenever you have the opportunity. For example, I stretch my hip joints when watching TV or seating through a long meeting at work.

4. Replace one run of the week by a yoga class. So if you run 4 times a week, run 3 times a week and take a yoga class instead of a 4th run. This yoga session will increase the quality of your 3 weekly runs, will help you stay injury free, increase your core strength, and balance. Start with a basic introduction to yoga class. Talk to the instructor before class to make her aware of your running, and of any pain or aches you currently have. She will then customize the class to the students needs.

Just like in most other things in life, the hardest step is the first one. Just start, and everything else will take care of itself.

February News: Fatigue

2008-03-02T11:34:00.000-08:00

1. Low-intensity exercise boosts energy and relieves fatigue.
The NYT has a story on a new study showing what many of us already know. If I feel sleepy at work, I sometimes get out for a 15 minute brisk walk, and voila! I am back in the game. The explanation the researchers give is that "...exercise acts directly on the central nervous system to increase energy and reduce fatigue."
Link to story

2. Muscle fatigue explained: calcium leaks.
The NYT nicely summarizes a study that elucidates why our muscles get tired. For many years, the theory was that the release of lactic acid causes muscle fatigue. However, this theory was discredited a long time ago (see this story), and the mystery remained. Scientists studying congestive heart failure found that muscles get tired because muscle cells leak calcium. These scientists developed a drug that blocks calcium leaks, and they tested it in mice. The little guys were able to run and swim 10-20% longer. The drug is intended to prevent heart failure, but the article mentions that some athletes may be tempted to use it to increase endurance.
Link to story

3. Signs of fatigue due to overtraining.
Another NYT article lists the signs of overtraining, and says that the simple (and obvious) cure is to rest. One of the interesting facts I learned from this article is the reason why our legs feel heavy when we are overtrained: our blood viscosity increases, and thus it weighs more.
Link to story

Finally, while looking for these month's news, I found a couple of interesting sites:
AIMS: Guidelines for fluid replacement.
Science of Sport blog

Grace

2008-02-17T12:26:00.000-08:00

Running is not viewed by most people as an artistic form of expression, like ballet or figure skating. But I contend that running is a graceful form of movement, and when you see it in this new light, running can be experienced very differently.

This is something that I have been thinking about lately. Once more, I am influenced by my yoga teacher. She tells us to practice with gracefulness, not with "power." We are so used to "powering" through things in our life, using "brute force" to get it done (whatever "it" is). But when we concentrate on gracefulness, when we focus on executing a task as beautifully as we can, we live in the moment, and we usually perform much better.

I know this sounds very abstract, but let me give you an example. I used to approach my yoga practice in the same way I used to approach my running. With a watch on my wrist, and with the intention of getting a good workout. I would lift my leg as high as I could, I would force my body to do the splits, and my arms would tremble when doing sun salutations.

I noticed that I was one of two or three people who were sweating profusely in the room (this is not hot-yoga by the way). I could not understand why the more experienced practitioners (who are hard-core yogis) looked so fresh and calm. My teacher kept telling me to be graceful, and to not force it.

Little by little I started understanding what she meant. I started focusing on the movements of my hands and my fingers as we flowed from one position to the next. Instead of lifting my leg with a fast and powerful jerk, I would take my time, almost in slow motion, to get my leg high behind me. And I took off my watch.

I stopped sweating, and, I got much better. I started getting into positions I never thought I would be able to get into. And the best part of this new approach was that my focus of attention shifted to another place inside myself. Sometimes I feel like I am in that room by myself, time does not exist anymore, and my mind quiets down. I have never practiced meditation, but this sure feels like it.

So I thought of applying this new approach to my running. I started thinking of how my limbs moved with respect to one another, how straight my spine was, how relaxed my shoulders and neck were, how effortlessly I stepped. I tried to "float." I tried to quiet my mind, and feel how my body in movement integrated to my surroundings.

All I have to say is that it takes practice, but sometimes, some very precious times, early in the morning, I look at the salmon colored sky, I can see my own breath, and I listen to the birds' chirp, and I know this is how life is meant to be lived. Gracefully.

May your DNA stay nice and long...

2008-02-03T11:53:00.001-08:00

In the month of January there were several studies published linking exercise to slower aging.

The BBC (link to story), reports a study that shows that physically active people can be 10 years 'biologically' younger than their sedentary counterparts. How did they know?

One of the reasons why we age is that our DNA gets shorter at the ends. Each cell in our body has a copy of our DNA (which contains our genes). You can think of your DNA as a long, long, long book with letters in it. This book determines to a large extent your appearance, health, and even personality traits. As time goes by, some letters at the beginning and the end of the book drop, so we age.

Well, inactive people seem to drop more letters than active people. This has been actually measured, and it therefore provides hard-evidence of what up to now has been mostly anecdotal evidence (active people do look younger!).

A second story, also reported by the BBC (link to story), talks about a second study that shows that small changes in your lifestyle can add several high quality years to your life. These changes need not be extreme. Simple things like walking half an hour every day, eating fruits and vegetables, drinking with moderation, and not smoking make a difference.

And lastly, the New York Times has an article about aging and performance (link to story). It turns out that as we age, if we stay active, we don't slow down as much as it is commonly believed. More over, even if you start being active later in life, you can make huge leaps. The article gives examples of people who started running in their 60s, and then ran their first marathon. An interesting idea proposed in this report is that one of the reasons why we slow down as we age is lower motivation, not physical decline. Again, that mind-body connection plays a role, something that I deeply believe in (which I am sure you have gathered after reading a few of my blogs).

One of my dreams is to one day be a running granny, with bright yellow shoes, plenty of DNA in my body, and cheering grandkids at the finish line. Maybe I'll be able to beat Eric then (we have a bet going).

Sunday run report: Soo-Hui is redeemed on Super Bowl Sunday

2008-02-03T11:39:00.000-08:00

For the record: Soo-Hui ran with the group today, he ran the hill twice, and he finished his omelet :-)
If you are confused, refer to my previous blog.

We had 11 runners on Super Bowl Sunday. We ran about 11 miles, with a one mile hill repeat in the middle (we did it twice). I am very proud of how far some of the runners have come! Some of you could only run 2-3 miles when you started, and now you are easily running half marathons, and you are asking for more. I have to admit that we have created monsters...

Sunday run report: Runners on Ice

2008-01-27T13:47:00.000-08:00

Every once in a while, our Sunday morning run stands out from all the others. In such occasions, I will blog it so that those who couldn't make it see how much fun they missed :-)

If you ever want to work on improving your running form, try running on ice. After falling a couple of times, you learn that shorter steps, landing on your mid foot, and a straight posture is the way to go.

These are the lessons that some of us learned during our Sunday morning run today. All in all, we did pretty well. Only one person fell: me (quite gracefully though, I was trying to 'demonstrate' the correct way to fall).

Dennis ran into us (literally) at about mile 7. He told us how he slipped on his driveway when he left his house for a run. Being the hard-headed person he is (aren't we all?), he decided to run/skate our usual route to meet the group.

After the sun came out, the ice started melting, and we ran the second half of our 13 miler on less slippery conditions, and at a faster pace (faster than 10 minute miles, that is).

Once we were back in the store, we performed our ritual torture session (stretching). Soo-Hui, one of our weekday run regulars, skipped the run and joined us for breakfast. He was the only person who couldn't finish his 3-egg mushroom omelet. I am not sure if he was just not that hungry, or if our accusatory stares and indirect comments finally got to him...(we are a friendly group, really).

Well, this run will remain in our memories, along with the one when we almost got attacked by an unleashed Doberman (he later turned out to be such a sweet puppy!)...

Cold weather and exercising: no problem

2008-01-20T11:27:00.000-08:00

According to the weather service, a cold mass of artic air is coming our way, and it will stay here for a while. This means we are going to have temperatures in the low 20's to mid 30's for the next 3 days.

This also means that there is a good excuse for not stepping out the door for a run or a walk. Well, after reading this, you won't be able to use this excuse anymore :-)

The problem is that we are afraid of the cold. A friend once asked me if it was safe for my lungs to run outside in freezing conditions. By the time the air reaches our lungs it is warm. There are lots of myths when it comes to exercising in cold weather.

Another myth is that you are more likely to get injured when it is cold, and that you should move slower. While it is true that you may slip if the road is icy, the cold itself is not going to cause injuries.

There are things that can go wrong in cold weather (frostbite, hypothermia); however, a few simple tricks will make it as safe as running in warm weather. The key is to keep our head, ears, and hands warm, and to not overdress the rest of our body.

- Body heat escapes at greater proportions from our head. Wear a hat.

- If the temperature is below freezing, we need to protect our ears from frostbite. Make sure your hat covers your ears, or wear a headband over your ears.

- Once your hands get cold, it is hard to feel warm again. Wear mittens or gloves.

- Most people overdress, and as a result overheat and sweat too much. If you are running, dress as if it was 20 degrees warmer. If you are walking at a quick pace, dress as if is was 15 degrees warmer. Expect to be uncomfortably cool the first few minutes of your run or walk.

- If you cannot stand being cold the first few minutes, warm up indoors first (jump in place, do push ups, etc), and then go out. The cold will be more bearable.

- Trick your mind: tell yourself that you are only going to run or walk for 15 minutes. If it is too cold and unbearable, come back in. After 15 minutes, you will be warm and enjoying yourself.

- Jump in place at stop lights. As soon as you stop moving, your temperature drops.

- If it is raining, try to keep dry as much as you can. Cold and wet is not a good combination. Wear a light rain jacket, water proof gloves, and a hat that keeps your head dry. Get some tights that have a top layer that repels water.

- To prevent dry skin, put some Vaseline on your face before going out.

- Get into dry clothes as soon as you are done. Even better, have a warm shower, and have some hot chocolate.

There you go. No more excuses. Running in 30 degree weather is safe. Just watch out for icy conditions, and you will be fine!

The last blog of 07. Really.

2007-12-30T12:39:00.000-08:00

OK, you have to read this.
That was officially my last blog of the year. Enjoy!

December News

2007-12-29T15:46:00.000-08:00

The New York Times published two interesting articles on running and exercising this month.

The first one talks about a new study that shows that "The risk of dying on a marathon course is twice as high if you drive it than if you run it..." I promptly forwarded the story to my mother, who is constantly worried about my "obsessive" running. The researcher began the study "...out of annoyance with the enormous attention given to each death in a marathon — often even greater, he added, than the attention paid to the winner." Very true.

The second story talks about a mental technique many athletes use called "dissociation." The article says that "No matter how high you jump, how fast you run or swim, how powerfully you row, you can do better. But sometimes your mind gets in the way." In order to overcome the mind-block, some athletes learned a technique from Tibetan monks who "...reportedly ran 300 miles in 30 hours, an average pace of six minutes a mile [!!!]. Their mental trick was to fixate on a distant object, like a mountain peak, and put their breathing in synchrony with their locomotion. Every time a foot hit the ground they would also repeat a mantra." It turns out that most professional athletes use dissociation, even if they don't know it. For example, Paula Radcliffe counts 300 steps (which for her, make a mile). Similarly, some of us in the running group use a metronome. On each bip one foot hits the ground.

This is probably my last blog of 2007. One of my 2008 resolutions is to post a monthly blog covering noteworthy running and exercising news and articles, hope you enjoy them!

Happy New Year!

Happy Holidays...and be careful about flour

2007-12-20T10:27:00.000-08:00

I have not forgotten my blog duties...I am done with this quarter and work deadlines, so I have some time to say hi!

Last Sunday we ran the first balanced athlete half marathon. We had one aid station at 'three friends' and one moving aid station (Eric carrying gels, extra water, and Brian's potion :-) ). We marked the tricky turns with flour the night before. Incidentally, later in the week I read this in a newspaper:
"Two people who sprinkled flour in a parking lot to mark a trail for their offbeat running club inadvertently caused a bioterrorism scare and now face a felony charge".

I guess next time we will have to find a less threatening substance to mark the course, any suggestions?

Eric and I feel very proud of the running group that has formed around the store. Many good friendships have emerged, and many more fun times await us!

I was looking through the holiday cards we have received, and I was so happy to see that many come from runners in the group. It is so satisfying to see that we are regarded as your friends, not as the owners of a store where you buy your running paraphernalia...

I am not sure if many of you know how the group started. We actually started having group runs on Tuesdays and Thursdays BEFORE the store opened. Three or four people would meet at the door, and off we went. I remember running and wondering how the group would change, and also hoping that it would grow. We would finish the run and go inside the store to stretch, among the unpainted walls, stained floors, and dusty space.

One year and a half later, here we are. Thank you all for showing up even on the darkest, wettest days. Hope to see you all next year! We have some fun 2008 plans, including the Tiger Mountain Relay, a group marathon in Alaska, and many local races!

The balanced athlete wishes you all a wonderful holiday season!

Sunday brought an early Thanksgiving

2007-11-20T11:25:00.000-08:00

... for the Balanced Athletes at the top of the steep hill-climb at 277th Street. The group has matured and improved so much this summer that Eric had no worries about taking everyone along the Green River to take on that trail. It rises a few hundred feet in just over 1 mile and though I felt sure that many folk would have rested along the way if they had been out on a "Sunday Solo", being part of a group, everyone made it - running. Not just 14 runners whooping and cheering each other as they wound their way to the top - it was a group. There was a sense of belonging and a shared accomplishment.

Down, down, down Scenic Hill we went, skirting Canyon/Earthworks Park (shouting as we passed Paul B's place to wake him) and back through town to the store. After 9.5 miles only Eric and I were crazy enough to want more so we took off North on the Interurban Trail for a quick out-n-back 6 miles while a few others joined the waiting list for a table at The Wild Wheat. It was an exhilarating second set that we completed in about 42 minutes. Yes, I'm happy that I'm ready for Tucson.

Was it just another Balanced Athlete Sunday run ? No, it was a remarkable run for a number of reasons.

The group runs have been getting larger, busier and noisier - Sunday saw our best group in ages with over a dozen people smiling and eager to start at 8am.
It was so good to see people there ranging from original runners to the new faces
On the run so many little groups forming, changing and re-forming making it a great social event too
A number of people commenting how far they have come in running and fitness in only one short summer

The power of thoughts

2007-11-18T12:33:00.000-08:00

Lately I have been entranced by an emerging concept in neuroscience called 'neuroplasticity.' The implications of this discovery are so amazing that neuroplasticity has been named "one of the most extraordinary discoveries of the twentieth century."

Neuroscientists had always thought that the mind (a collection of thoughts, hopes, beliefs, and emotions) is a result of the chemical mechanisms and circuits in our brains, and, that these mechanisms are immutable after a certain age. In other words, they thought that the physical brain governs our mind.

The Dalai Lama asked one of these scientists if the mind could act back on the brain and change its physical characteristics. The scientists answered that this could not be possible. However, they were open to experimentally test this theory.

Buddhist monks meditate many hours every day, and during their meditation, they think about love and compassion. Scientists discovered that "adept" monks (who have meditated for at least 10,000 hours), have an abnormally high amount of gamma brain waves. These waves are associated with perception, problem solving and consciousness. They also observed that parts of the brain linked to the self have lower activity, "as if during compassion meditation the subjects opened their minds and hearts to others", and areas linked to positive thoughts and happiness became more active.

There is more to this. It turns out that attention has a very important role in shaping our brain. The things we pay attention to every day physically mold our brain. This is backed up by other scientific experiments (for details, see links below). So as one scientist at the University of California (San Francisco) put it:

"[Through attention] We choose and sculpt how our ever-changing minds will work, we choose who we will be the next moment in a very real sense, and these choices are left embossed in physical form on our material selves."

So, how is this related to running, walking, triathlons...? If our mind can shape our brain, and our brain controls our body...you can run a marathon by just thinking that you can do it (plus training, of course). The mental barrier is the biggest obstacle most of us have.

If you are as geeky as I am, you can read more about this here:

- How Thinking Can Change the Brain: an easy to read Wall Street Journal article
- Long-term meditators self-induce high-amplitude gamma synchrony during mental practice: a published science article from Princeton University

Well, that is my blog for today. I hope you all have a great Thanksgiving, and remember, think positive!!!

-i

Sunday Newspaper

2007-10-28T12:02:00.000-07:00

I often read the New York Times articles on running. They are actually very good articles, and you can read them for free online (after you register).

This week, they had an article that gives pretty good advice on marathon racing (link to article, you need to register, for free). However, their advice applies to any running distance (I have inserted my own comments):

1. "Your goal is to keep an even pace or, even better, to speed up at the end, running so-called negative splits." In other words, do not start fast!

It is so difficult to not start too fast when everyone else is behaving like they are being chased by the bulls at Pamplona (link to news on this crazy tradition). Many will pass you, but if you are smart about how you start, you will pass many of them later on.

2. "Taper for 14-10 days before the long distance race. Too many people go to the race exhausted!"

Very true. I have experienced this on my own skin. One more long run or speed workout during the last few days before a race is NOT going to improve your performance. Your goal is to get to the starting line with rested legs. You should feel very strong during the first half, and your legs should not burn when you are just starting. If they do burn, you probably didn't rest enough (or you started too fast).

3. "Have a rousing mantra for when the going gets tough."

Your mind plays such an important role when racing. My yoga teacher tells us that the way we think, react, and behave when we experience a physical challenge is a reflection of how we think, react, and behave when we experience problems in life. By training your mind to change when you exhort yourself physically, you are also training your mind for life's problems. I truly believe this.

You can learn so much about yourself when you challenge you body. For example, I have learned that I mentally break down when I am almost done (~80% of the distance covered), regardless of the distance (5K, 10K, half marathon, marathon, ultra...). After I recognized this in my running, I realized that I behave in much the same way in other parts of my life. When I can almost see the finish line, I sort of self-sabotage by letting myself feel tired and discouraged.

Once you recognize your weaknesses, you can try different strategies to overcome them. For example, I pretend that I am running a longer distance(when running a half, I pretend like I am running a full marathon, etc). This has worked a few times, one problem is that sometimes I run slower, oh well...

Having a mantra that inspires you is huge. A mantra can be a memory, or thought that keeps you going when every part of your body is telling you to stop. It does not have to be a sentence or word. For example, I keep thinking of all those people who cannot move due to an illness. I celebrate that I am moving, that I am capable of pushing my body while other people can only hope that they could walk again.

4. "Hydrate before the race, we don't actually absorb much fluid during running. Drink water one hour before the race...", and drink LOTS the days before the race.

I have found that when I drink fluid during a race, it just sits in my stomach slushing from side to side (I can actually hear it). For some reason, I don't absorb much water while running. Eric, on the other hand, can drink lots, and he makes restroom stops at least 3-4 times. So hydration depends on your body. But no matter who you are, it is always good to hydrate heavily the days before a race. Actually, you should try to hydrate every day, but at the very least, make an effort during those last few days before the big day.

5. "Have a friend or family member wait for you at the 15 mile mark with a fresh dry shirt to change into. This will make you feel much better (psychologically)."

I have never tried this one, but I can see how it would help. I personally don't like to stop during a race, but whatever makes you feel like you are starting fresh helps.

Again, you have to trick your mind. There is this whole new theory about how our brain is 'plastic' (link to information about the emerging field of neuroplasticity). Neuroscientists used to think that the connections between our neurons cannot change much after a certain developmental stage. But, it turns out that this is not true. Our brain can be trained by thinking!. This is a whole different topic for my upcoming blog though, so keep tuned!

-i

My Big 2007 'Aha' Moment

2007-10-19T17:08:00.000-07:00

When we were thinking of how to name the store, we had a long list of possible names, but none of them 'felt right.'

One morning, Eric blurted out (with cereal still in his mouth) 'the balanced athlete.' And that was it. It was settled, it was a great start. But, it took me some time to really believe in the name.

At the time, we both had very busy schedules (and of course, we still do). Sometimes I felt very frustrated because I could hardly fit running into my life. I would skimp on sleeping to get up early in the morning to go for a run. If I had planned a long run, but something else came up that prevented me from it, I became moody and miserable for the rest of the day.

I am not sure of when it happened, but at some point during 2007 (maybe when we were dealing with the newly opened store, I changed jobs, we were planning a wedding, and we moved to a new house), I discovered a great concept: mold your running to your life, and not your life to your running. That was a big 'aha' moment for me, believe it or not.

There is nothing in life that is guaranteed, except for change...and death (which in itself is change). Change brings growth, lack of change brings stagnation. Once I accepted these facts, the only logical conclusion was that you can't resist change. So, every aspect of your life needs to mold to the current circumstances. And what drives most of us crazy is that change can arrive in any form, at any time, and in most cases, when you least need it, expect it, or want it.

Another fact that led me to my big 'aha', was to discover that I am not super-human. I need to sleep, I need to relax, I need to rest, and I need to enjoy my journey. So....I put one and one together, and I told Eric: "You know, you really had an enlightened moment when you named the store...it is really all about balance, even if it sounds cliched."

Thanks to these huge leaps in reasoning, I decided that 2008 is going to be the half-marathon year for me. I started a part time MS degree, so I cannot keep running the same amount of time per week. And I feel perfectly content with this. I am looking forward to working on my form and my speed for this distance. Every distance presents you with a different kind of challenge.

I am sure that for some of you, my big 'aha' of 2007 is a big 'duh!', so I apologize for that. However, I see my old self in many of you. The more balanced your life is, the more you are going to enjoy running. It takes time to change your mindset, and sometimes, only change will force you to change your mindset (it did for me).

So there you go, that's my bit of wisdom for the day. What's yours? How do you balance your life? For those of you with kids, (I can't wait :-), how do you do it?

-i

The Gray Line of Cheating

2007-10-07T10:44:00.000-07:00

During our post-run breakfast today, we talked about Marion Jones' doping confession. We discussed the ethics of ingesting substances that purportedly enhance performance, even if they are legal. There is a gray line between what's acceptable, like a strong cup of coffee before a race, and what is borderline cheating, like pills to boost endurance before a race (if the boost comes from the placebo effect, is it cheating?).

I guess it all comes down to the reasons why you run. If you run for purely external gratification (a medal, a money prize, fame, being top 10 finisher) you are more likely to be tempted to cheat. I can imagine that when you are a professional athlete, it is easy to justify it by thinking that everyone else is doing it, so why should you be at a disadvantage. I also imagine that professional competition can change the meaning that running has to you so dramatically, that cheating is so much more tempting.

Cheating is not a temptation that only professional athletes experience. Amateur runners frequently experience windows of opportunity to cheat at races. For example, at trail races. It is so easy to simply skip a section of the course, to 'miss a turn'. It is common to run by yourself for long periods of time, no one would notice if you cut 1-2 miles (that's anywhere from 8-25 minutes off your finishing time).

For amateur runners, the biggest gratification is the knowledge that you did it, and that you did it well. You don't get money (you pay money, and these days, you pay a lot), you don't get fame (except within your small circle of family and friends), and you get a finisher's medal (sometimes) that you can hang at the office. But the most important prize is, you did it! If you cheat, you don't get your prize.

All professional runners were amateur runners at some point (very talented ones, but still amateurs). It is sad that doing what you love for a living can corrupt its meaning so much.

I had a training buddy who didn't like to drink anything but water when running, because he felt that drinking sports drink was cheating (a little extreme for me, but that was his rule). So while he was drinking water and eating saltines for our long runs, I was 'cheating' by washing down gels with Gatorade :-)

What are your thoughts? What do you consider cheating? What things do you allow yourself to boost your performance? Which ones are out?

-i

Happy Racing!

2007-10-05T16:41:00.000-07:00

Some of the runners in our group are going to race this coming Sunday (Portland, Bellingham, Victoria, ... did I miss any?). For some of them, this is their first marathon or half-marathon distance! I just wanted to wish you all a good race. I'll be anxious to hear about how it went! You are all very well prepared, so just relax and enjoy.

Also, I would like to invite you to share your racing experience with everyone through this Blog.

Simply click on the link to this Blog located on the left, then scroll all the way to the bottom, and then click on 'Post Comment' (see images below).

On my end, I am going to try to 'dance a last Tango' for 2007 at the Cougar/Squak 50K that's happening tomorrow (hopefully I can still register). I first started to trail run in these mountains, so I hold them very close to my heart. As some of you know, life just got busier for me (school), so I am trying to get one more fix for the year before all I can train for is half marathons (which I love because you can run much faster than in a marathon or 50K).

I send you lots of good thoughts, and let us know how it goes...

-i

Community and Rain

2007-09-30T10:58:00.000-07:00

Even though it is raining and cold today, ten runners showed up at the store for our Sunday run. Eight of us ran for almost nine miles, and Eric and Maria (a new member) ran six.

After our run, four of us had breakfast together. While we were enjoying our eggs, pancakes and coffee, we had a very interesting conversation that I would like to share.

After I mentioned I was from Mexico, Brian said that when he had been on vacation there, he had been amazed at the strong family and community values that people have. We all agreed that a sense of community has been lost in most places in the United States. I wonder what percentage of our national depression epidemic is due to this.

Many studies have shown that when we feel a sense of belonging and have a support network, we are more stable and happier. Once our basic needs are met (food, shelter, and health), it is not material gain that makes us happier. Among other things, belonging to a group makes us feel happier. Being social is a trait that has always allowed us to survive harsh conditions, so it makes sense that belonging to a community enriches our life.

So, back to our run. There is a big difference between running by yourself on a rainy day, and running with a bunch of other wet people. Actually, I don't think a lot of us would go out for a run by ourselves on the first place. Knowing that a group of friends is waiting for you is enough incentive to get you out of a warm and cozy bed at 7:00 AM on a gray Sunday. Knowing that you are having a yummy breakfast after your group run helps too :-)

Some of the runners in our group have told me that at first, they were hesitant about running with us. They thought that they would not be able to keep up with the pace, and that they would end up running by themselves, or that they would slow everyone down.

They soon found out that they didn't need to worry. This group is not the 'see if you can keep up with us' group. This group is about running together. There are some that are slower or faster than others, but we always come up with a system so that no one runs alone. The larger our group, the easier it is. We break up into smaller groups depending on running pace and distance.

I love running by myself too. I find that I can think clearly about my problems, I can come up with new ideas for work, or I can just listen to my music and escape. But I don't like to always be the stereotypical lonely runner, bravely facing the elements with a furrowed brow, willing myself to overcome the obstacles that the road may present to me. Sometimes I like to be more humble, and let the synergy of a group carry me through a long wet run. It is good to not try to be a hero all the time. And, did I mention our breakfast?

-i

Recovery and Body Listening

2007-09-23T11:36:00.000-07:00

After a hard race, a period of recovery follows. I enjoy this period as much as all the other phases in training. This is a time when I look back at my accomplishment, and I get a nice warm feeling of satisfaction. I also get to eat a little more to replenish glycogen, and to seat on my comfy couch (while watching some mindless TV show) to rest my legs so that they can get stronger. And the nicest part is, I feel 100% guilt-free for eating and seating.

I would say that for most runners/bikers/tri-athletes, the recovery phase is one of the top reasons why they like to train and race. You get to indulge, and you know you deserve it. For me, it is chunky cookies (the ones with walnuts, chocolate chips, and oatmeal), for Eric, it is ice-cream (these days, he only eats Rice Dream, but that's a whole different story) and beer.

Some people ask us for how long they should recover, and the answer is 'it depends.' It depends on your body, on the effort level at which you trained and raced, and on your mind. Sometimes, not only our body gets tired, but our mind can also get burned out. Some running magazines recommend one day per racing-mile (that would be almost a month for a marathon, 2 weeks for a half-marathon, etc). I find this to be too much recovery for me, so the bottom line is, you will have to experiment a little to find out what works for you. With time, you will learn how long it takes you to get the itch again.

We do recommend that you go for a couple of easy workouts on the days following your race (even if it is a 20 minute jog), as this will help your muscles to flush out the waste that accumulated during the race. I highly recommend a gentle Yoga class to elongate your muscles so that they don't get tight and short.

Your main worry when recovering, should be r e c o v e r i n g. Many runners, including myself, are too used to following self-imposed training schedules, and make their workout a must-do item in their daily to-do list. If they don't have this schedule, they can feel anxious and get moody. A cure for this is to make a recovery schedule, with 2-4 workouts per week, and depending on a number of variables, the workouts should be between 20-60 minutes, and at a SLOW pace.

Another thing I have tried lately, is to forget about a schedule when recovering, and practice my body-listening skills. For one to three weeks, I give myself 'permission' to ignore a schedule, and just listen to my body, and do what it asks me to do.

For example, this week, I had planned to run on Thursday after work. But after driving home, there really was no desire in me to run. My body was feeling worn out, and I felt like making some tea and reading my novel instead of putting my shoes on to run around the neighborhood. It can be difficult to listen to your body and do what it tells you to do, specially if you are like me (type A all the way). Even when I was reading, I kept looking at my watch, and thinking, 'maybe just 10 minutes...'. But I told myself: 'Live in the moment', and I really gave myself to the book (BTW. I really recommend 'Out Stealing Horses'). Time flew, and I had a great time. And the great thing is, next morning, I woke up at 6:00 AM without the help of the alarm clock, and there was nothing I wanted more than getting up to run in the dim fall light. This run made my day.

So you see, when you listen to your body, you will not stop running (or doing your sport of preference). That's what I thought would happen if I threw my schedule away. I thought that I would not 'get it done.' But our bodies get so used to moving, that they will make it very clear to us when it is time to get out for another dose of healthy stimulation. I am serious, give it a try! You don't loose anything, if it doesn't work, you can go back to your schedule. For me, the next step is to try to run more like this, even when I am not recovering.

OK, so it is time for me to go and do some more recovering. I already had a wonderful breakfast with our Sunday morning group run, but there was a cookie at the bakery that has my name written all over it.

-i

Cle Elum 50K

2007-09-16T10:25:00.000-07:00

We ran Cle Elum 50K yesterday. We got up at 4:30 AM to make it on time for the 8:00 AM start. I was recovering from a respiratory allergy episode and was not sure of whether I would be able to run. I decided to start, and 'play it by ear.'

Just before 8:00 AM, the sun came out from behind the clouds, the air felt clean and fresh, and we all gathered up at the race start. Trail race starting lines are not like road race starting lines. Most of the time, there are fewer runners, it is quieter, there are no balloons, few spectators, and no loud music blasting off powerful speakers.

The first mile is on a paved road, and then there is a left turn that leads to an uphill trail. The next 18 miles are pretty much all uphill, with a few short downhills.
Cle Elum has very dusty narrow trails that are often used by motor cross motorcycles. This makes them very hard on the ankles. It is a good idea to try to run on the side of the trail whenever possible.

The first 12 miles up to the first full aid station went well for me. I was breathing easy, and my legs felt strong. Our friend Laura Houston was volunteering at the 12th mile aid station. She told me that Eric had ran by the station about 30 minutes ago. I filled up my bladder with sports drink, since it was getting warm and the next full aid station was 9 miles away.

I knew there were 6 miles left for the uphill part of the race, so I just tried to focus on this distance; I would think about the next part of the race when I got there. Long distance running can only be approached like that, one section at a time, otherwise, you just get overwhelmed with the distance. The temperature kept rising, and later I found out that it was about 75 degrees, which is warmer that what I am used to.

The scenery was amazing. It was really clear, so you could see the mountains far away. By this time, the runners are pretty spread out, and I was running by myself most of the time. Some parts get very steep, and you can't really run them. I just hiked them with short quick steps.

When you reach the peak, the scenery is just beyond words. As I marveled at the view, I felt somewhat reluctant to keep going. I knew the the next section of the race was the most challenging for me. Downhill running is not my strength. I decided to concentrate on running two more miles to the 2nd full aid station. On the way there, we crossed a creek that you just have to deep into, there is no way around it. The cold water felt great on my tired feet. Alison Hanks and James Varner were volunteering at this station. My bladder was completely empty, so I filled it up again. There were 11 miles left, and I still felt good, although my recovering lungs and throat were getting irritated with all the dust from the trail.

I ran good for the next 4 miles. I was really trying to lean into the down hill, and using my core for stability. When I reached a 25 mile marker, I had been running for 5 hours. I calculated that I could run the last 7 miles in about one hour and 10 minutes (thinking back, this was pretty ambitious, 10 minute-miles on the trails is actually a fast pace after running 25 miles -for me).

After running about 20 minutes more, the mental struggle started. I practiced some tricks I have learned from my Yoga class. I tried to decouple my mind from my body. Even if my body was hurting, I was trying to somehow relax my mind. I softened my gaze, like we often do in Yoga, and I payed attention to the sound of the breeze, the creek, and the leaves. I tried to control my breathing by making it deeper. It worked. Once more, I was enjoying the run.

But then I got to the switch-backs. The last 4 miles have a repeating pattern of going uphill towards the right, and then downhill towards the left. There are 14 of these, and if you are not familiar with the course, you feel like you are having a deja vu over and over again.

I ran into Barb Blumenthal, she and I used to train years ago for marathons. I thought we had about 1 mile left. She told me we had 3. This messed up with my mind, and from that point on, it was a real struggle. It turned out we had 4 miles left. I am not sure why I thought we only had one mile to go, I guess I decoupled my mind too much :-)

At some point, you reach an intersection, you turn to the right, and there is a steep, wide, and rocky downhill road. You know you are almost there. You can hear people cheering. You cross a paved road, and you can see the finish.

Eric was waiting at the finish line. He had been waiting one hour for me. We both had a hard race. I walked around a little, got into dry clothes, and got in line to get some much needed food.

One of my favorite parts of a race is to hang out at the finish, talk to other tired and dusty trail runners, and eat cookies. Although I finished 20 minutes later than what I had expected, it turns out I was the 3rd woman to finish. This made me feel good, but to be honest, I was surprised and happy that I finished.

While driving back, my throat started closing up, and I knew I would suffer the consequences of punishing my body a little more than what it deserved. Oh, but it was so worth it.

-i

marathon vs. 50K

2007-09-13T18:45:00.000-07:00

We are running Cle Elum 50K this coming Saturday (in less than two days!). Eric has ran it 10 times, and I have ran it only once. We have not been training as much (as we usually do) on the trails, but we have been doing some long runs in the city. This is the first time that I will run a 50K trail race without much training on trails, so we will see how it goes. As always, I try to run for running, not for reaching a specific time goal...

Most people who have never ran a 50K race (about 32 miles) tell me that they could never do it. That is exactly what I said the first time someone suggested it. I knew how it felt to run 26 miles, and I could not imagine running six more after reaching the finish line. Then I remembered that after I ran my first half marathon, I could not imagine turning around and doing it again; suddenly, six more miles didn't seem like that big of a jump. My friends kept telling me it was easier than running a marathon, which didn't make any sense at all.

But it turns out that most people who have ran a marathon, and then jump into a 50K , think that the 32 mile distance is easier (I agree). Most 50Ks are held on soft surface trails that roll up and down. The trail surface causes less impact on the joints, so they don't get as stiff as they can get when running for a long time on pavement. Also, running uphill and then downhill switches the muscle groups being used, so some parts of our body get a rest while others work a little harder. Another reason why 50K trail races are easier is that your mind is occupied. You are not thinking "I have 10 miles left...", "Now I have 9 miles left..."; instead, you are reacting to the obstacles on the ground (tree roots, rocks, etc, and I won't be specific about the 'etc', but some of the trails are also horse-trails).

The final reason I often give is, we are animals after all. A primal, adrenaline-charged feeling emerges when running in the wilderness. A sense of wild adventure that seems to be dormant in the city wakens. When I am close to the end of my long trail run and I can hear the cars in the parking lot, I feel, in a few milliseconds, how I snap out of my wilderness state back into my 'civilized' state. Once in my car, I pause to turn on the radio, and I get back to being blasted with information almost every minute of the day while I am not sleeping. Trail running is so quiet and peaceful. When I am trail running, I am at my church.

So, maybe after reading this you feel somewhat tempted to try trail running. A good way to start is to run the Cougar Mountain Trail Running series, which are a set of races at Cougar mountain that work their way up from a 5 miler to a 13 miler. If you just want to jump right into a 50K, come talk to us, and we can recommend a few races that work with your current running schedule.

We'll let you know know how Cle Elum goes, hopefully my current allergy episode will subside and I will be able to tell you about it...(and yes, we will be at the store on Sunday for our group run, another great thing about trail running is, you recover fast!).

-i

Welcome to the balanced athlete blog

2007-09-09T12:01:00.000-07:00

First, I would like to introduce myself. My name is Iliana, and in my "free" time, I will manage this blog.

My husband (Eric) and I own a cute little running, walking and triathlon store in historic downtown Kent Washington. We specialize in fitting shoes by analyzing biomechanics and foot shape using a treadmill and a video camera.

We both love running. We see running not only as a sport, but as a way of connecting with nature, people, and our inner self. We also love to teach others about running, walking, and simply put, discovering how putting our bodies in motion can improve our mental and spiritual condition (we call this type of exercise "moving meditation").

Our dream is for our store to be more than just a store. We want to build a hub for a community of people who wish to get together to run, walk, bike, or do any other type of physical activity.

We have formed a running group that meets three times a week (on Sundays, after our running practice, we enjoy a wonderful breakfast at a bakery located in front of our store). We also have formed a walking group that meets three times a week. We go to races together, and we support and encourage each other. Even though our group is composed of individuals with various levels of fitness, everyone starts together, and no one finishes alone.

The purpose of this blog is to further build our community by sharing our running or walking experiences, race plans, running/walking advice, and any other relevant topics. Registered users can also post their own messages, and hopefully in this way we can grow our group and stay connected.

I hope that you enjoy reading our posts, and that we can, even if only in a small way, keep you inspired to put your shoes on and get out to discover something new every day.

-iliana