The Running Mike

Paleo / Primal Coach, Runner, and Triathlete

Archive for the tag “triathlon”

02 Dec 2011
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Why you should try a Triathlon

English: Triathlon photographs from the Chinoo...

Swim, Bike, Run!

A few years ago, I did a bad thing.  I had injured my left calf and since I was training for an event….I didn’t want to miss a workout. I pushed through a long run and made my injury worse (Note: many runners make this same kind of mistake sometime, try to avoid it in the first place if you can!).  In fact, it was so bad, a doctor told me I needed to take 4 to 6 weeks off from running. I had to spend that time in teh swimming pool and on a bike… and during that time I thought since I was already swimming and biking – why not try a triathlon?

I did, and I was hooked.  Running is still a love of mine, but there are many awesome advantages and reasons to do more than just run.  Here are some reasons why you should try a triathlon:

  1. It will help prevent Injuries! These sports will help correct muscle and flexibility imbalances.
  2. Cross training helps! If you start swimming and biking with your running, you’ll find your cardio improves, injuries decrease, and improved efficiency!
  3. Mental rejuvenation – Motivation is a big thing :) and if you’re tired of the same old 5k, why not try a sprint triathlon?  Also, if you get a little burnt out or tired of one sport, you have two other to work on!

Also, there is some confusion that people think triathlon equals ironman distance…. the fact is that’s not true :)   A sprint distance is a great starting point, and something I would suggest to even an experienced marathoner getting into the sport.  It’s generally a 500 yard swim, 13 mile bike and 5k (3.1 mile) run. Most people will finish in 1 to 2 hours.  Sounds much better than a 4 or 5 hour marathon right? :)

So, nothing to be afraid of – why not get it added to the upcoming new years resolution list?

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Posted by The Running Mike in triathlon and tagged
16 Apr 2011

The Running Gear I Use

I get a lot of questions about what I use and why.  Here are some of the things I use in my everyday training.  I’ll try to review these in depth and give some pros/cons over time.  Until then, if you have questions about anything listed here, just comment or ping me (I absolutely use each of these items).

Also, I’ll add some links to these items when I have time! Michael P.

Socks and Shoes

  • Vibram Five Finger KSOs– I’m just starting with these and am really liking them.  There are a lot of fake versions of these shoes out there – so be sure to order these from a legitimate, known retailer to make sure you’re not getting a cheap rip-off.
  • New Balance 905s – These were my minimalist shoes I ran with in multiple events (short and long distance).  Like most minimalist shoes, they start to break down around 200 miles.
  • Brooks Adrenaline – I used an older version of these (Adrenaline 6) when I first started running.  They are stability shoes.
  • Injinji Socks – These are said to help prevent blisters.
  • Gold Toe PowerSox Coolmax socks. These are my everyday socks (I literally tossed every pair of white socks I had and replaced them with these) for two reasons 1. they are seamless and 2 have arch support built in.  They are also comfortable and a pack of them is about the same price as any other white socks (3 pack is $11 retail).  I’ve found them at a local department store for as low as $6 for 3 pair.

Running Clothes

  • Local events are a great place to get inexpensive workout shirts.  As part of your entry fee in a 5k, you’ll usually get a shirt (plus the experience of an event).  I’ve gotten some very good wicking shirts that I use with a $20 entry.
  • Champion brand wicking clothes from Target are also great if you’re just starting out. You can get great men’s and women’s clothing, often on sale for less than $15.  Regular priced men’s wicking shirts are often $12.99.  All of my winter running tights (yes gentlemen, you will need these if running in VERY cold weather).  I don’t like super short-shorts
  • For the rain and wind, I use a Nike ACG Storm-Fit Fairweather Rain Jacket.  This jacket is incredibly durable and blocks wind very well.  This is definitely one of my best pieces of running clothing. I’ve had this for two seasons and plenty of miles and it still looks brand new.
  • I got a New Balance NBx 2.0 Windblocker Jacket as a Christmas gift, I haven’t used it to run yet (but will be perfect for this spring weather!), my first impression is that it may be too nice to run in :)   Looking forward to getting out there with it.

Running Watches/HR Monitors

I’m big on HR training and have quite a bit of data.  For now, I have two primary things I really like:

  • Garmin 305 – yes, there are newer models that are smaller, but for $130 on Amazon, it’s a great gadget.  Pace and Distance via GPS and HR via a Garmin Strap.
  • Garmin FR60 – Actually a very accurate watch using a foot pod to calculate pace and distance.
  • I bought a “Comfort Strap” for the HR and quick release kit for the 305, I’ll talk more about these in a separate post, but basically both are good choices if you want to do a triathlon.

Music Stuff

I only wear headphones on a maximum of three runs a week.  You get a performance benefit from listening to music when running, but you lose this benefit if you always run with music.

  • Bluetooth Headphones: Yep, headphones with no wires!!!  After making the switch you will never want to go back. They are fricking cool!  I am currently using RocketFish RF-MAB2 which are available at Best Buy.  They usually keep them near the cell phone accessories.  Without touching your phone, on the headphones you can switch tracks, pause the music, and adjust volume…and pick up a call if you need to.
  • Cell Phone – The headphones should work with your iPhone or Android, but I currently use a Samsung Focus (a Windows Phone 7), great zune interface and much more than icons on a page.
  • Zune Service – I good playlist will last me 1 to 2 weeks and then I want something different.  I love the Zune service since I get unlimited music. Can download music and playlists wirelessly on my phone or sync from my computer…
  • Phone Armband – I use a Tunebelt (Model AB-83).  It fits my cell phone great.  If you are doing a long run or in the rain, I suggest putting your phone in a zip-lock bag and then in the tunebelt.  With the bag, my phone still works great and I have added protection if I sweat a lot or have weather issues.

Other Stuff

  • Nathan Racing Belt – Yes, I’m that guy that carries water even in a 5k.  It started as wanting to have someplace to put my keys when I went out on a run.  I carry my car key and house key, a credit card, drivers license, $5 cash (in case I need to buy something) and two bottles of water.  I also have a Nathan 4 bottle carrier for long runs, will fill 1 or 2 with Gatorade.
  • Ice Packs – most grocery stores and pharmacies will have everything you need.  I keep four reusables ready to go.
  • IceWrap – I’m sure you’re getting the hint that if I feel any discomfort or anything I ice immediately… yep, sure do.  After the Chicago Half last year, I was pretty jacked and this thing was awesome.  Just that fact that you can strap it on and don’t have to hold it in place is a big help.  I have a knee one, but have used it for shins, ankle, and arch.  They are currently offering 10% off if you use the code GetIceTEN.  IceWraps ice wraps and packs
  • Advil – ALWAYS eat something when taking this, it will help substantially with recovery.
  • AquaJogger – When dealing with an injury, allows you to “run” in the water.  Read my full review here.  I’ve seen these as inexpensive as $27 on Amazon.

Books

  • Coming Soon!

Movies

  • Coming Soon!

Nutrition

  • Honey Stinger Gold – Love this stuff since it has ALL Natural ingredients and tastes like Honey.
  • Jelly Belly Sports Beans – My coach was sponsored by them in the past and got me hooked on them.  I tend to use them on the bike more than the run – but if you like jelly beans, these are jelly beans with caffeine and electrolytes!
  • Pretzels – yep, good old rolled gold.  These provide salt and something I have my wife bring to long events (to hand to me after 10 miles or for the finish line)
  • Bananas – Plenty of potassium combined with a few carbs.  These are good fuel for a run!

Triathlon Stuff

Coming Soon!

Posted by The Running Mike in Gear, Nutrition and tagged , , , , , , , , , , , , | Leave a Comment
05 Apr 2011
1 Comment

The Difference Between Training and Exercise

I am one of those guys that isn’t genetically cut out for endurance sports.  I have a very square body type with large shoulders.  Historically, I’d be the guy on the battlefield swinging a huge sword… probably not the skinny little guy running from one city to the next to take a message to the king. 

So here we are in modern day – why would a guy like me train for a marathon?  or a half ironman?  I’m not entirely sure :) but I know that I like the fact that it is a challenge.  If it were easy, everyone would do it. The other thing – I LIKE to train. I do not like to exercise.

WTF? Like to train but does not like to exercise?  The differentiator for me is the goal.  Run on a treadmill for an hour for exercise and you may or may not lose any weight… not motivational for me at all.  I could work really hard and go to the gym every day to exercise.  The scale and even my body fat percentage might not go anywhere.  Not very motivational and ultimately why exercise doesn’t work well for me.  Here’s how I suggest making it happen

STEP 1: Pick a Race. Training on the other hand has a more clear goal: Complete an event on a a specific day.  The goal should be a big one for you, but don’t be afraid to start small.  It could be as simple as “do a 5k on this date” or complete a sprint triathlon on this date.  The point is to get a goal out there.  I would encourage not only picking an event – but REGISTERING for it ahead of time.  Once you’re locked in you will have more motivation to complete the training to do it.

STEP 2: Get a training plan. Once you have your race and you’ve registered, figure out how to get there.  For running, I’m a big fan of www.HalHigdon.com, If you are just starting, check out the coach to 5k web site: www.c25k.com.  Get the plan and get started!

STEP 3: Start Training. You should find something different when you start this process.  It’s a feeling that if you don’t do the training, you will not be prepared for the event.  Keep your focus on the goal: completing your event.  Especially this first time around, it’s ok to try to eat healthy, but don’t make the goal to lose weight. 

Every person concerned with weight loss has been there: spend a bunch of hours in the gym and the scale won’t budge or worse gain weight.  In my opinion, it’s better to have gotten more fit and healthy overall.  At the end of any week, you can say “I’m on track and one week closer”

STEP 4: The Event. I’ll skip to the end.  There is a good chance you didn’t win the race.  There are likely lots of faster people out there, but that’s ok.  YOU WON THE WAR.  Look how far you’ve come.  Take a minute to reflect on your training.  Even if In just a couple months, you’ve become fitter!   Could you have ridden 50 miles on your bike before?  Could you have run a 5k, or half marathon?  Think about it in those terms and realize your success!

STEP 5: After the Event.  Plan your next event if you haven’t already.  If you finished your first 5k, maybe do a couple more over the next 4 weeks and get a half marathon on the calendar.  Pick one that builds on your progress and makes you go a little further.

I make a point to do events year round.  As soon as I stop and just “train on my own” I will almost immediately find excuses to not exercise.  For someone like me, the goal is very important and keeping the training up is very helpful.

STEP 6: At the end of the year – real reflection.  Odds are that you have run a half marathon or have done several events.  Think about the magnitude of how far you’ve come.  In addition to completing X events and adding up the training log of Y miles ran, biked, and swam, you’ll also find a number of interesting results.  You’ve definitely gotten fitter AND I would bet that you at least maintained your weight (which is awesome).  

Posted by The Running Mike in Training and tagged , , , , ,

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