Untamed Runner

A mild cold last week kept me sidelined from running for a few days. Because the cold was mild, I debated whether to run anyway. There were three basic possibilities if I had hit the trail. The two most likely ones were prolonging the illness or making it worse. The third and least likely one was that the bug would just go away with no consequence. So, that led me to the decision to rest. I will emphasize that I am not a medical professional or trained coach but I’ll share the guidelines I follow when making a decision on whether to run when I’m sick, especially when I’m getting towards the end of the illness. One general rule of thumb I keep in mind is that if you stop running for illness or injury, you don’t start to lose fitness for seven to ten days. Obviously you’re not gaining it either, but at least you can get it back quickly. Also, to keep this post from getting to novel length, the types of illness I’m referring to below are mild to nasty colds or stomach bugs. When dealing with more severe issues, it’s good to consult with a doctor.

There are the very easy decisions on whether to run while sick, such as when the symptoms are so severe that the thought of even going to the store or a short walk sounds excruciating, much less going for a run. Obviously I’ll stay in and rest. This tends to happen on at least the first day or two when I’m feeling crummy.

Next come the relatively easy decisions. These are on days three or four, where I feel like I could knock out a few miles but I know that it would sap me and possibly prolong the illness. I can’t think of a good reason to run in a situation like this, as I’m not doing my body a favor.

Then there are the difficult decisions. These happen on day five or six where I’m starting to get back to a fairly normal state. On one hand, I don’t want to relapse. On the other hand, sometimes it’s good to just go out and start running again and not take on the symptoms of a hypochondriac. So, I consider several things here. If I have a race coming up and I do feel legitimately better, I may run a very light three miles to see how it goes and to shake my legs out. But, if I have a trip coming up and I’m hoping to get some good running in while travelling, I may give myself the extra day rest. If I have nothing planned, I will lean towards running three miles at an easy pace.

The most difficult decision on when to run are the times I suspect I’m coming down with a bug but it hasn’t slammed me yet. Do I go out and get one last good workout in, knowing I’ll be sidelined? Do I rest? Part of the difficulty is in determining whether I’m getting sick or if I’m just wiped out from a long week. Generally, I consider how I’ll feel after I’m done running. If the thought of going out for a run gives me the sense that I’ll be inordinately exhausted when I’m done, I’ll back off. Otherwise, I will probably lean towards the run, then hope for the best.

If you do find yourself under the weather and need to take a few days off, you probably shouldn’t make up the mileage you lost once you’re well. Doing so could increase your risk of injury. While your fitness should remain for seven to ten days, and while you can probably add a few extra miles to the week when you’re coming back, a significant increase could be problematic. Also, you can look at the positive side. Your muscles have had a chance to relax and loosen up and for the workouts you do have planned when you’re back, especially the speed ones, you may feel a lot more fresh while doing them. I’ve felt the extra boost from rest for the past several days and the running has been very enjoyable.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Gatorade Tidal Punch. This is part of their “Flow” line. I can’t place the flavor on this one. However, it’s acceptable. It’s also a very light type of Gatorade which makes it ideal for pre- and in-run consumption. I drank this before doing a seven mile run with some significant hills while pushing my daughter in the Bob. I felt good the whole time and the pace was solid, so I’ll give it a thumbs-up.

One struggle for many runners is finding new scenery and training routes to avoid monotony. Since most of us work within geographic and time limitations in our lives, we find routes nearby that we enjoy but that we may use over and over again. Don’t despair, there is much to enjoy from running the same road or trail repeatedly. This may involve tuning in to music or a podcast (but do so safely and mind your surroundings) yet there are visual ways to keep yourself engaged while running.

Changes in the season alter our views dramatically. In the spring and summer in our area, you might see blue herons and muskrats and in the fall and winter, it’s thousands of geese. Year-round, there are owls and coyotes on the move. From November through March you might see what everything looks like after a heavy wet snow versus a howling blizzard. The vegetation takes on a different look depending on whether there’s been sufficient rain. The trail has various personalities based on the amount of water that has changed it.

Most places vary in their appearance, usually just a little, every day. Running at different times allows you to see the trail or path in different kinds of light, whether it’s from the sun, your headlamp, or, if you’re fortunate, the brilliance of a full moon. Every type of light, from early dawn to the middle of the afternoon to sundown, gives everything a slightly altered look.

Beyond natural differences, there are the human-caused ones. The other day, I was running along a familiar path and there was a bag of fresh bagels next to the trail with no one in sight. Were they forgotten, were they left there on purpose? Next to a sidewalk I go along frequently, there’s an outdoor pool in an apartment complex that hasn’t been drained since last summer. Questionable maintenance standards? One evening there were four kids on bikes who were all attached to a makeshift trailer and speeding down the trail. This was clearly an act of creativity but who knows what they were up to?

If I’m focused more on speed training, I don’t notice anything except the watch and how I feel. The upside of repeating the same route on these workouts is comparing my times with prior ones and making goals for future ones.

Running familiar paths will bring many benefits, even if it’s just the knowledge you’re on a trail or road that you know well and that you’ll get in a run that you’ll be pleased with on some level. Enjoying the new amid the familiar can occur in many parts of our lives and repeating routes allows us to see that balance played out well.

While running a standard predawn route this morning, there was nothing too unusual but I did I catch the familiar scent of the fried chicken being cooked at King Soopers. On that note, I’m heading to dinner and here is this week’s food review (not fried chicken):

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Chocolate Coconut Roctane Gu: I’m not a big coconut fan but I figured I would test this one. In situations where it would have been impolite to decline a coconut-flavored dessert, I’ve eaten coconut cake, pie, etc. This tasted a lot like those, with a dash of chocolate. For those of you who like coconut, this bodes well, as there was positive feedback at these various dinner parties for the coconut-flavored desserts. The wind was up the day I used this and I had run hard the day before yet I felt good. While the taste was not to my liking, I think this product would be good for those who like coconut.

New Olympic qualifying standards for track & field and the marathon were revealed, unleashing a torrent of opinions. These primarily revolve around the argument that the impact of the US Olympic trials has been lessened. Previously, entry times for the trials matched the Olympic baseline times and for runners who qualified for the trials, finishing in the top three guaranteed a spot on the team. For spectators, watching the trials meant seeing the team form based on the results. Now, that may not be the case.

In 2016, the Olympic and trials qualifying standard for the men’s marathon was 2:19. If a US runner qualified for the trials with a 2:18:59 and then finished third there with a 2:16:00, they would have lined up in Rio to make their attempt at a medal. The new men’s Olympic standard is 2:11:30. For an aspirant in the marathon, they can still run under 2:19:00 and make the US trials. However, if someone qualifies for those with a 2:14:00 personal best, runs a 2:11:35 at the trials on February 29, 2020, and they finish in the top three, they would either need to post a 2:11:29 between then and May of 2020, which is absurd, or hope their IAAF world ranking qualifies them.

Does this rule change matter for U.S. runners? Galen Rupp is the only current American athlete who has routinely posted marathon times that are under the new standard and that are within striking distance for podium finishes at major races. Since 1964, American male distance runners have earned 9 medals at the Olympics. This is out of 117 medals that were awarded (5000M, 10000M, and the marathon at all the Olympics from 1964-2016, but not including the 1980 summer games, which the United States boycotted). Given the current top times that many U.S. runners have posted, it’s possible they will earn more at the next Olympics, maybe even likely, but with the domination of African runners, adding more than three is unlikely.

Changing the standard to 2:11:30 (and lowering the times for the other distances) might affect the interest and importance of the trials, and it impacts any other runner in the world who would have qualified with a time in the former ranges, but it’s unlikely it drastically changes the probability of who will win medals. Do you only allow people in who are very likely to medal?

Doing so runs counter to the spirit of the sport. The Olympic trials represent an obtainable dream for a fair number of top distance runners. One could argue that for the 2024 games, the trials qualifying time could be changed to match the Olympic ones so that top three finishers still are guaranteed to make the team. But, you would only have a handful of runners out there, which isn’t as exciting for them or the sport. Also, a couple of relatively unknown women who were not at the top of the marathon world have won the trials in the past. While they probably had the race of their lives at the exact right moment, it’s those types of achievements that give other runners fuel.

Many people thrive on achievement and goals, whether it’s a world record in the marathon or completing a 5K. When you cut down on the ability of people to achieve goals and it’s not due to problems having developed under the former rules, it makes the sport more elitist. It’s not like the Olympics expanded the running field for the last summer games and dealt with major logistical issues because of it. Countries are limited to a certain number of athletes they can send and the field has not been bloated due to more and more people hitting their standard times. It’s been three runners per country for each event for a long time.

A 2:19 marathon still requires the athlete to run a 5:18 mile pace and there are a limited number of people out there who are capable of that. In the grand scheme of things, having the Olympic course open for an additional eight minutes or so to allow extra competitors is beneficial to the world running community. When Brazil hosted the 2016 Olympics, one of their stars would not have been able to participate under these new rules, and he is no slouch on the road.

American and other countries’ distance running programs are unlikely to yield the same caliber or number of elite athletes as Ethiopia, Kenya, and other African countries. Yet it serves no one to cut down on the number of current spots on the Olympic starting lines. The IAAF’s rationale, that it will encourage more runners to compete at their meets and improve their world rankings which will be used to help determine the Olympic teams, is sound. And, under that, the United States probably will still send a full roster of distance runners to the Olympics. Yet, there’s no guarantee that it will and the trials are less likely to serve as the final determinant of that roster. The new rules restrict qualification to an event that’s already highly selective. We’ll see what happens as we get closer to trials season.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Gatorade Arctic Blitz: Some Gatorade drinks can be a little much to handle in the mornings. This one, part of their “Frost” line, bucks that trend and does it well. I’ve used it a few times for early morning runs and it fuels me and my GI feels good.

*Edited to include a new Gatorade review. The first posting contained a repeat review.

References used:

http://www.letsrun.com/news/2019/03/did-the-iaaf-just-kill-off-some-of-the-significance-of-the-olympic-trials-iaaf-announces-new-qualifying-system-entry-standards-for-2020-olympics/

https://en.wikipedia.org/wiki/1980_Summer_Olympics_boycott

https://en.wikipedia.org/wiki/5000_metres_at_the_Olympics

https://en.wikipedia.org/wiki/10,000_metres_at_the_Olympics

https://en.wikipedia.org/wiki/Marathons_at_the_Olympics

https://www.runnersworld.com/news/a25770488/2020-olympic-marathon-trials-field/

http://www.usatf.org/Events—Calendar/2020/U-S–Olympic-Team-Trials—Marathon/QualifyingStandards.aspx

https://www.iaaf.org/athletes/united-states/galen-rupp-196507

http://www.usatf.org/Events—Calendar/2016/U-S–Olympic-Team-Trials—Marathon/Qualifying-Standards.aspx

https://en.wikipedia.org/wiki/Athletics_at_the_2016_Summer_Olympics_%E2%80%93_Men%27s_marathon

https://www.chicagotribune.com/news/ct-xpm-2000-02-27-0002270286-story.html

https://www.washingtonpost.com/sports/olympics/many-of-brazils-top-marathoners-get-their-start-running-as-trash-collectors/2016/04/17/e9b3cc3a-fb37-11e5-80e4-c381214de1a3_story.html?noredirect=on&utm_term=.11edf2e88043

Air Force Forgot To Enter Its Distance Runners For Mountain West Conference Meet, Colorado State Won Team Title As A Result.

The headline on this article pretty much says it all. Someone (or someones) on Air Force’s coaching staff neglected to enter their runners for a conference championship meet. There are several preventative lessons from the article and one on effort which I will get to further down the page. While most of this may come across as “duh” statements, it’s also the case that occasionally reading and hearing basic reminders in all facets of life is valuable so that we don’t create unnecessary stress.

1. For most of us, we can enter many races up to the morning of the event (large and/or popular races being an exception). We don’t need to send in our names days or weeks ahead like college programs. Still, it’s good to enter in advance and, if possible, do early packet pick-up so you can get your race number prior to the event.

2. You always want to allow ample time on race morning for unexpected delays in getting to the starting line. Two of my last three races I’ve had only a few minutes for warm-up compared to my normal preference for a longer routine. This occurred in spite of allowing an extra 15 to 20 minutes in addition to the time I thought I would need.

3. When you get to a race, make sure that you’re entered in the appropriate distance and that your name matches your bib, etc. At a race a couple of years ago, someone was registered for the mile and ran the 5K. While their 9-minute finish time would have been a whopper of a world record for the 5K, they were in the wrong race. Not only was this unfortunate for them, it also took the race officials time to recalibrate the results.

4. Look at the course map ahead of time and once on the course, pay attention to course markings and race officials’ directions. In my last race, a runner who was a decent distance ahead of me (too far for me to say anything) blew right past the turnaround point, kept going, and lost many places in the race.

5. Run hard until the end and don’t assume anything. The following is not to advocate taking advantage of someone else’s mistake or misfortune, and higher placing doesn’t feel quite as good when it’s due to mistakes or issues with rules. But, everyone who shows up is expected to abide by the same rules, run the same course, etc. and that is also part of the event. On one hand, it was unfair for the Air Force distance runners to not be able to contribute towards the team’s points because of a bureaucratic error by their coaching staff. On the other hand, allowing Air Force’s distance points to count would be unfair to the other teams who did everything correctly to make sure they were entered and registered on time. A couple of years ago, I could have sworn I finished fourth overall in a race but I was awarded third place. After verifying this with the race officials, all I could figure was that one of the people ahead of me either dropped out, was disqualified, or had run the wrong race. In my example, I had worked to maintain my place during the latter stages of the race even though a podium finish seemed out of reach. With the example in the article above, CSU could have shown up “knowing” they weren’t going to win the team title and settled. Though their win came from a paperwork mishap, it still paid off for them to show up and compete at their best effort. So, this bit is to advocate always racing at your best level even if you’re sure of how the results will play out and you’re tempted to cruise through the event.

Life doesn’t always allow us to carry out tasks or do events in the most ideal way possible. Sometimes you just have to run through the airport even though you allowed for plenty of travel time. Sometimes you have to work late to get a project done, even though you started early and budgeted your time well. But, you can cut down on the probability of things going wrong with your races (and adding stress to an already wired morning) with a little planning ahead.

For the getting over the top portion: a couple of weeks ago, I mentioned that Yomif Kejelcha missed the indoor mile world record by running a 3:48.46, .01 shy of the 3:48.45 mark. This past weekend, he broke that record by posting a 3:47.01. That’s a large gap, relative to the distance and the speed these athletes are running. It’s possible he could try to lower it again but as he’s primarily a 3000M and 5000M runner, I would imagine that breaking world records at that distance would be enticing.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Gu Hoppy Trails: A couple of times I’ve gone for a run after a late-afternoon holiday lunch where I’d had a beer or two. Based on that, I was going to jokingly review beer as a pre-run energy food and give it a thumbs-down. It made me sluggish and I’m glad I was only going a few miles. However, Gu has introduced Hoppy Trails and it tastes just like beer. Unlike actual beer, this product gives you a boost during your run. The company is very clear that there is no alcohol and they also don’t put any caffeine in it. The hoppy flavor isn’t overpowering. While I wouldn’t use this as a go-to gel, given the number of runners who love beer as a post-run refreshment, this is a good way to sneak that flavor in before and during the run without compromising your energy level. In fact, you’ll enhance it.

References used:

http://www.letsrun.com/news/2019/03/air-force-forgot-to-enter-its-distance-runners-for-mountain-west-conference-meet-colorado-state-won-team-title-as-a-result/

http://www.letsrun.com/news/2019/03/wr-kejelcha-mile-indoor-34701/

This past summer, I wrote a blog post on making race adjustments based on various factors. Circumstances over the weekend gave me additional material in the same vein.

It was 5:45 a.m. this past Saturday. I was sitting in my study, drinking coffee, and looking out the window. In three and a half hours, I would be running the Snowman Stampede 10K in Littleton, CO. At the beginning of the week, the weather looked good for the race: mid-30s to low 40s, maybe a snow shower the night before, but with a 9:15 start and sunshine in the forecast, the paths would be fine by the time we toed the line.

Sunshine at the start was the only part of the early-week weather forecast that stayed constant. Otherwise, the Snowman Stampede lived up to its name. Six or seven inches of snow fell between Friday evening and Saturday morning and the temperature was in the low 20s. The course was mostly covered in a thin layer of snow (plows had been out) and one longer section at the end featured two wide tire tracks down a path with deeper snow in the middle between them.

Normally in a race I have a goal time in mind and, by looking around the starting line, I can make a fairly accurate guess on how the placing will play out. Well before the race started (starting in my study and concluding when I passed the nasty auto accident on I-25 during my drive down) I figured that I should go into the race with the mindset of it being a half race, half hard distance run. I did not pick a goal time and my mental tally of the competition was by reflex as my primary focus was to not wipe out and get injured. When the race was over, I had accomplished that goal. I would stand to run the next day.

Doing a cool-down run (cool-down being a debatable term) with some friends afterwards, we talked about how we had done. It wasn’t until that point that I realized the extent to which I had adjusted my race expectations. While I conscientiously didn’t worry as much about time, normally during a race I’ll keep track of how many people are in front of me and whether I can catch them. Not so that day. Though I had accurately guessed on the people who would finish ahead of me, I had been so focused on the path that the best answer I could come up with was that I was either 4^th or 5^th overall and ultimately, it turned out to be 5^th.

My time was disappointing when I crossed the line but I had checked expectations further north on the highway. However, it turned out that the course was 6.6 miles, instead of 6.2. Some other runners and I think the turnaround sign may have gotten knocked down or covered in snow and the staff on the course used the next logical landmark which was a bridge. Knowing that, my time was much more palatable.

In some ways, it was pleasant to have a race where my focus was somewhere else. Though I and probably everyone else would gladly have preferred at least a dry course, there’s also a bonding among your fellow racers in circumstances like these, which can make the event more fun and yield good stories for years to come.

The race organizers sent everyone a solid discount for a future race due to the poor conditions. This was surprising as it was impressive that the staff and volunteers even showed up given how treacherous the roads were that morning.

My next scheduled race is in mid-April. For that one, it can be 50 degrees with sunshine or howling, blowing snow. Similar to the Snowman Stampede, I’ll be ready to toss aside any time goals and change other expectations if the weather is garbage.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Gatorade Fierce Grape: I like this drink primarily as a recovery beverage. I’m not sure why, but it sits a little heavier with me if I use it before or during a run. However, as a recovery drink, it’s outstanding and it tastes like a slowly-starting-to-melt grape snow cone.

I just returned from another trip to the desert. My dad and I decided to take a trip to California for a few days and much of it was spent in Death Valley, along with some time right outside the park boundaries. We also stayed a night in Lone Pine, which is the mile 122 time station of the Badwater Ultramarathon. Running in the desert is something I find both exhilarating and soothing, so getting out there is a welcome opportunity.

Last year, I was able to run part of the Badwater course near Furnace Creek in Death Valley. My total travels on that trip took me as far west as Stovepipe Wells. By staying in Lone Pine and then going into Death Valley, I was able to see the rest of the Badwater course in person (except for the final small chunk of the Whitney Portal road), and run another small piece of it.

When I stepped out for my run in Lone Pine, the temperature was somewhere around thirty degrees. This was not so bad but the wind was howling. Having brought shorts, a light long sleeved shirt, and a hat, I was underprepared and resorted to clutching the ends of the sleeves in my hands to protect them. However, with that kind of wind there’s really no warmth with that method, it just keeps the skin covered. Since it’s not every day I get to run in Lone Pine, I pushed ahead, running from a little south of Lone Pine to partway up the Whitney Portal road. While the temperature was cold, it wasn’t enough to create any concern. I could warm up in the hotel room later.

The Whitney Portal road is a steady climb and it’s difficult to imagine what would be going through a runner’s mind after 122 miles of grueling desert heat and knowing you’ve got 13 miles of up. That’s a tough run no matter when you tackle it, even first thing in the morning with two fresh cups of coffee in your system.

The next morning I ran at Death Valley Junction which sits at 3,000 feet above sea level. Unlike Lone Pine or Furnace Creek, there is next to no traffic on this road. It’s surrounded by miles of desert and distant mountains, almost no human structures, and is quiet and serene. It epitomizes the idea of running in the desert.

Why desert running? I enjoy running to the point where I can do laps in a hotel parking lot and be content, but there are places I prefer and the desert is one of them. The surroundings are magnificent. It’s also the case that there is a solitude and tranquility to it that’s hard to top. I can run and soak in everything around me, I can push myself to faster speeds, but whatever I choose, there are no distractions around to push me in an unintended direction. It’s solely about the run and my capabilities.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Hammer Gel Montana Huckleberry: I am not familiar with Montana Huckleberry flavor (I’ve had the barbecue sauce version) but this had a pleasant “berry” flavor and was good enough in terms of energy. Like other Hammer Gels, it was easy to take down.

Yomif Kejelcha missed the indoor mile world record this past weekend by .01 seconds which, in terms of how they measure the mile record, is as close as you can get to it without tying or breaking it.

Records and goal times can be tricky things to obtain. Especially if you’re up against your limits, there are many things that have to fall into place to achieve certain performances. I’ve had my fair share of near-misses on goal times. The most prominent two would be in my attempts to run a sub-3:10 marathon which at the time, would have qualified me for Boston.

I ran 3:11:30 and 3:11:43 in two marathons. For the 3:11:30, I was on pace to run 2:55 until I hit a wall at mile 19 that made the Wall in Game of Thrones look like a speed bump. To not be able to force my way to a sub-3:10 finish was irritating, to say the least. When I ran the 3:11:43 at a much better-sustained pace, multiple pit stops in the first 13.1 miles due to too much pre-race fluid intake was the biggest factor in my near miss.

While going for a certain time or record, there are many things that can throw you off. My examples above were more due to the poor planning of a 21 year old runner. For professional runners, it could be hired pacers not performing as expected or a strange turn in the weather. Since it was clear that my legs were capable of getting me to my goal, I made adjustments, kept at it, and finally posted a 3:06. (Boston has since changed their qualifying times due to the popularity of the event.)

Which brings me to the near-miss of this past weekend. The indoor mile world record still stands at 3:48.45 and Kejelcha posted a 3:48.46. How does this compare against other near-misses? Mine were .0079406632% or 337 meters/369 yards and .0090750436% or 385 meters/421 yards off my goal time. Both are less than one lap on a track. For a 26.2 mile race, that’s fairly close. (These calculations of how far off I and these others were are based on the average pace of the entire race. It’s possible we were closer or further off depending on how fast we were running at the end.)

Two other notable, and professional-level, ones come to mind.

In 2016, Eliud Kipchoge won the London Marathon in 2:03:05. The world record was 2:02:57 and you could tell by the look on his face that the record was well within his reach. However, in order to get the win, he ran in a way that got him first place. This was smart in terms of victory, but it did leave him and others wondering if he could have taken down the record that day. How far off was he? .0010844517% or 52 meters/57 yards.

In 2012, Mike Morton won the Badwater Ultramarathon in 22:52:55, which was 86 seconds off the course record of 22:51:29. The end of Badwater is a 4-mile climb and after 22 hours of a grueling desert run, your gas tank will be on fumes. In an interview later, he didn’t express any huge regret over not hitting that time. There’s no prize money, no course record bonus, and the main objective at Badwater is to finish, so it’s primarily the sense of accomplishment. How far off was he? .0010450977% or 228 meters/249 yards.

This past weekend, Kejelcha was .000043773254541% off. In fact, LetsRun.com calculated that he was 7.62 centimeters/3 inches shy and had he not drifted slightly into lane 2 on the final stretch, he may have gotten the record.

Not achieving a goal time can be frustrating and yet there can be context. Kipchoge still won London in a course record. Morton still won an iconic ultramarathon. When I posted the 3:11:43, I ran a negative split, meaning I ran the second half faster than the first half. Even factoring in the pit stops, I was pleased with that, given that I didn’t hit a massive wall and my pacing was much better than the prior attempt. Sure, we may wish things had tilted a little more in our favors to get us what we really wanted that day, but given the difficulty of some of these professional events and the limits that these folks are up against, it’s helpful to balance out the frustration and use it as fuel.

Kejelcha has said he plans to go after the record again, and in the 5000 meters. Maybe, similar to Kipchoge’s eventually snagging the marathon world record, he will get one or more of these.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race):  Hammer Gel Apple Cinnamon: This was fine, kind of like the inside of an apple-cinnamon pastry. I didn’t feel any significant boost from it so I wouldn’t use it as a go-to gel, but if it were the only thing on a course and I needed something, I’d be okay with using it.

References used:

http://www.letsrun.com/news/2019/02/oh-so-close-yomif-kejelchas-misses-breaking-mile-world-record-by-01-of-a-second-at-2019-millrose-games/

https://www.irunfar.com/2012/08/interview-with-mike-morton-2012-badwater-135-champion.html

http://www.badwater.com/event/badwater-135/

https://www.runnersworld.com/news/a20794065/kipchoge-narrowly-misses-world-record-in-london-marathon-win/

This is a combination of a brief overview of why the food reviews appear as they do, a small announcement, and extra food reviews.

Running nutrition products are basically designed to give you a boost during longer workouts. There will be minute differences among all the gels and chews and they can be produced with slightly different purposes in mind, such as in-workout use, recovery, etc.

There are some bigger differences. For example, some have caffeine, generally ranging from 25-50 mg though they go up to 100mg. The margarita flavored Clif Bloks have triple sodium which is beneficial on a very hot day. These types of differences show up on the front of the packaging.

That being said, I take a fairly casual approach to running foods as they should all give you energy. When choosing running nutrition, I’m looking at three factors in this order: does my GI handle it well, how does it taste, and does it give me energy. It may seem odd that the energy boost would be last (and I’m sure some people would consider the energy factor to be more important than the flavor). However, even if I don’t feel a boost, I am taking in calories and in theory it should be providing some benefit, even if it’s not obvious. If the taste is terrible, I won’t be too happy but I can handle it. If it creates GI issues, that’s more difficult to run through.

For the announcement:

Going forward, the Running Pantry will be organized by food type (gel, chews, drinks, etc.) and then by brand. For example, all Gu gel products will be listed together in the same section as Clif Shots, and the Gu Chews will be listed together in the same category as Honey Stinger Waffles. That should be more useful for people looking for comparisons.

On those notes, here are the food reviews for this week (note–gels, bars, chews, sports drinks and other items affect everyone differently. Try them on a short run before using them for a key training run or race):

Hammer Gel Peanut Butter: Hammer Gel is traditionally thinner than other gel products whereas peanut butter is a very thick food. I was worried that the texture would be a little off but I was curious and gave it a try. I’ve never had runny peanut butter but this was what it tasted like. For energy and flavor, it’s fine. For a bizarre culinary experience, it takes a top prize.

Gu Roctane Tutti Frutti: Imagine taking every sugary item from a carnival or a circus and combining it into one gooey product. That’s what this tasted like. I’ve leave it to you to decide whether that’s a good thing. On the energy side, it was a solid product though, to tip my hand on the flavor, I won’t be eating it again.

Honey Stinger Gold: I think this was meant to be honey but with energy enhancement. It tasted like honey but was not quite as thick. I used it on a day where it was blowing snow but I only had shorts. At every underpass, I would stop, dry my legs off, then run like mad to the next underpass. It was similar to running a 800/1600 interval training workout. In any event, I felt good the whole way, in spite of my legs being cold. It was also a good reminder to pack tights in the wintertime, especially when you’re on the fence on whether you’ll need them. The run would have been ten times more pleasant.

Boston has released their elite field for 2019, the Dubai Marathon is later this month, and Mo Farah has committed to the 2019 London Marathon. Though earnest training for summer races may still be some ways away for many people, runners getting ready to compete in the early to middle spring will be at least mapping out their schedules. This is all to say that training is either beginning or right around the corner for many people.

I’ve been reading “Running with the Buffaloes” by Chris Lear, an account of the University of Colorado cross country team’s 1998 season. They granted him an impressive amount of access to the athletes, coaches, and workouts. Besides being a compelling narrative (and I won’t reveal any major spoilers) there have been some other key takeaways for me that are helpful as general training reminders.

Going into the season, the coach and team believed they were destined for a great year. Their individual summer running/training had gone well and their fitness was solid. In spite of that, the team endured a fair number of injuries during the season. Some were minor, some were major. This was a helpful reminder that training rarely goes perfectly in terms of how your body will respond. Maybe a nagging pain creeps up, maybe you have to sit out for a few days due to illness, etc. While you generally don’t lose fitness for 7 to 10 days during inactivity, you also won’t be gaining any during that downtime. But, maybe you can at least pick back up where you left off.

The other interesting area was the number of adjustments that the coaches made or considered making during the season for training. The head coach, Mark Wetmore, had a tried and true coaching method well before that season (and he still does), he knew his athletes and their abilities, and he had created a training schedule that would allow them to reach their maximum capability.

Wetmore definitely stuck with the overall plan, but many of the specifics got adjusted throughout the season. In one case, he cut off a workout early because the athletes simply weren’t performing well enough. It wasn’t punitive, it was more a realization that the athletes were tired, the weather was terrible, and pushing them through the workout wouldn’t help anything, especially considering that they were already in phenomenal shape.

These are some things to keep in mind, at least for me, going forward. While none of the basic information was new, it’s always helpful to remember that even the best athletes may have minor setbacks during their training. And, while you want to keep to the training schedule as closely as possible and there are times when it’s appropriate to push through, it may also be that adjustments have to be made.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Honey Stinger Strawberry Kiwi: The good thing about Honey Stinger is that there’s usually a strong honey flavor which masks any other flavors that might be unpleasant. The downside is that it hard to tell what flavor you have. This may have tasted like Strawberry Kiwi, but mostly I tasted honey. I’m okay with that as I’m not generally a kiwi fan. It also has 32 mg of caffeine. I liked this and it did the job. I’m not sure I would buy it again, in that there are other honey stinger flavors I like better, even if they’re barely detectable, but if a race was handing them out, I’d be good with it.

References used:

https://www.boston.com/sports/boston-marathon/2019/01/10/elite-field-set-for-2019-boston-marathon

https://www.cnn.com/2018/11/20/sport/mo-farah-london-marathon-2019-scli-gbr-spt-intl/index.html

http://www.dubaimarathon.org/

It’s 8:30 in the morning on New Year’s Day, it’s three degrees, there’s snow on the ground, and I’m on the trail running west to meet one of my friends so we can do 4 or 5 miles. Because of the slick conditions, I’ve got on YakTrax which slow me down. I’m weighed down with the extra gear and clothes, this is a far cry from my preferred temperature, and an even further cry from my preferred extreme temperature.

While this isn’t the coldest temperature I’ve ever run in, once you get below ten degrees it all feels terrible. The only difference is that once it’s sub-zero, I start wearing an additional layer on top of already thick and/or multiple layers.

When my friend and I were texting to set the run up, I told him that running on days like today really only serves one purpose: to make you tougher as a runner. Setting aside that I enjoy running all the time, these conditions really only do serve that purpose but I see two benefits. One, it’s unlikely that race conditions will be any worse and they likely will be better. Either way, I’ve been out in them so it’s not a completely alien feeling on race day. Two, I feel it gives me a mental edge when I’m out on the race course. One could argue that going to an indoor track or running on a treadmill at a much faster pace and getting a hard workout in prepares you better for a race. This is a good alternative, but I still err on the side of going out in the rough conditions as mental toughness plays a big role in running.

I’m fortunate to be running with someone as there’s a big benefit to doing so and that’s especially true on certain runs, like speed workouts or in horrible weather conditions. If you can find someone willing to do run with you, it can take your mind off of the weather and/or how you’re feeling, and you’re working with someone through a less-than-ideal experience.

Whatever race I have next this is one run I’ll be able to remember and rely on in terms of mental fortitude when it gets tougher towards the end. Warmer temperatures are forecast for the rest of the week, so more typical conditions are forthcoming.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Clif Blok Tropical Punch: These were outstanding. The flavor was excellent, there was a little caffeine book (25 mg) and I felt like I could have gone for many more miles and at a faster pace. However, I had to get back to my desk, so I’ll just have to pick up another pack of these and see how far I can push it next time.