Beer Bar Qualifier: The Menu

Like courting a lady, finding a pub to call home is a delicate endeavor.  You have to look for the subtle hints to make sure she’s interested.  She has to have personality, individuality, and sexuality hospitality.  I’ll share with you one of the secrets of the game: the beer menu.

The beer menu that a bar presents gives you a sneak peek into her intentions into your relationship.  If she presents you a formally printed menu, fitted finely into a leatherbound folder, she will probably be high maintenance and of little depth.

If you show up and she provides a copied paper menu, folded in a container on the table or set on the bar, she is genuine and without guile.  She has definite potential.  Here, it’s all about content.  Does she show a single definition: light pilsner, or does she span the depths of human existance?

Truly, the greatest introduction is a display of true passion: the chalkboard.  This shows she has pride in herself, but isn’t afraid to try new things.  She won’t hide things from you and will gladly share her newest and greatest discoveries.  This is a girl to hold on to.

 

Trail Test: New Balance MT100 – REI Trail Running Gaiters

New Balance MT100, REI Trail Running Gaiters

It was a perfect Minnesota fall morning for trail running.  A light rain the previous night had dampend the ground and all of the leaves have left the trees.  The trails in Theo Wirth Park are fairly well used, so they are mostly hard pack dirt.  The mountain bike single-track trails are a blast and make up the majority of the trail mileage.  The cross-country skiing trails are much more challenging as far as the hills go, but are set up for groomed skiing so they are wide and well maintained (boring?).

The conditions proved a great testing ground for my new trail runners: the New Balance MT100s.  We covered a great combination of ground conditions, mud, sand, hard-pack, grass, and blacktop.  The only surface where I noticeably lost my footing was on wet leaves, but spikes are the only thing that will beat a layer of slick leaves.  The low nubs (see pic in previous post) provide ample traction in all directions.  In fact the heel seems to be designed perfectly for braking or controlling descents.

The biggest thing about these shoes is their low profile and minimalist feel.  They feel like a set of cross country flats with a (very) slightly more developed heel.  The low heel provides outstanding control and stability, minimizing the risk of the dreaded ankle roll.  (Just say no to high heels! -I’m talking about running shoes.)  If you are a heavy heel striker, these probably won’t work for you; the NB MT100s are designed for the mid to forfoot striker.

The forefoot of the shoe contains a flexible plastic plate “RockStop” designed to prevent stone bruses, etc.  It certainly performed that well.  In fact, that was probably the biggest thing separating these from a set of cross country flats.  It does prevent some of the trail feel that purists may desire, but the protection may be worth it.  Personally, I hope it breaks in and softens up a bit.

My last set of trail shoes were a water-resistant fabric, so the first puddle that I stepped in surprised me when my foot immediately felt cold and wet.  But the shoes were dry (enough) by the next time I thought about it.  I’m still weighing the water-resistant vs quick dry attributes.

Overall, I’m really happy with the MT100s.  I’m excited to get them really dirty at the Living History Farms Cross Country Race this weekend.

 

Sorry for the long post, but if you made it this far, you might be interested in the other component of the test run:  the REI Trail Running Gaiters.  Now this is probably over the line of necessary running accessories, but something I thought could be a worth while addition.  My wife likes to call them leg warmers.  Another friend offered to knit me a set of leg warmers.

Anyway, nothing sucks more than a handful of sand, twigs, bugs, snow, grit, tears of loneliness, and other such debris of the trail getting in to your shoe in the midst of a beautiful or competitive trail run.  So I have decided to employ a set of gaiters.

It came down to the Inov8 Debris Gaiter and the REI Trail Running Gaiter.  I chose the REI gaiter for versatility and availablity.  I can also use these while winter hiking to keep snow out of my boots, and they were sold at my local REI.  Depending on the weather, I may pick up a set of the Inov8s for my ultra in February.

The REI gaiters are made of a softshell material that is very flexible and feels great against the skin.  One of my concerns was that this would be irritating on my legs when worn for a long period.  I don’t have any concerns about it now; the material is quite soft and compliant.  They are water restant and breateable, but I think they would be a little too hot in the summer.  I imagine these are going to be awesome in the winter, keeping the Minnesota snow out and the heat in.

Wow, I let this one get a little long.  Thanks for those who stuck around to the end.  Let me know your thoughts.

 

http://www.minneapolisparks.org/default.asp?PageID=4&parkid=255

 

New Balance MT100, SWEET!

New Balance MT100 Trail Running Shoes

As part of my efforts to move towards the minimalist running style, I am moving to simpler, lower heeled running shoes.  In need of a new set of trail shoes, the New Balance MT 100 trail shoes were perfectly in line.  These were actually developed for minimalist ultramarathoners.

I found the best price and free shipping at RunningWarehouse.com.  Did I mention this was free two-day shipping?!

Out of the box they are simplistic and light weight.  On the foot they remind me of the fit and feel of my old school Nike Waffle Trainers.  The uppers mostly a breathable fabric with reinforced areas in the toe and arch.  I’m glad to see the stronger fabric in the arch, a point where I have had sticks painfully poke through into my foot while on the trail.  The heelcup is formed by a semi-rigid foam, and the inside seems to be designed with the sockless runner in mind.

The thinner sole could pose some issues for sharp rocks and other trail hazzards, but a thing flexible plastic plate “Rockstop” has been incorporated into the forefoot to add to the protection.

The shoe is designed for the “minimalist”, mid to forfoot striker with the traction on the front half of the sole.  I’m planning my first run in these trail hounds this weekend.  I’ll post a followup after a test drive.

 

Race Report: Monster Dash

If I’m anything, it’s timely.  That was sarcasm.  On Halloween morning my wife and I participated in the Team Ortho Monster Dash in Minneapolis.  It was a cool morning, perfect for racing.  We left the house a little late for the 10:30am start, but made it there at about 10:20.  With no time for a warm up, we headed directly to the starting line.  By the way, a large number of the participants run in costume.  Here are ours:

We only fight on TV

Other than the hood fitting a little tight, my costume was fairly easy to deal with.  The coverage kept me at a perfect warmth during the cool morning run.  I didn’t wear a watch for the run, so I’m not sure exactly what my time was, but I think it was around 19 minutes.  Not too shabby for a 5k in a chicken costume.

Jen had the more difficult task of running in a rubber mask with a pillow stuffed in her shirt.  It was funny as hell, but miserable for her.  The mask didn’t breathe and the pillow provided too much insulation.  A small price to pay for properly celebrating Halloween.

Death knows a party.

Upcoming Races:

• Living History Farms
• Turkey Day 5k
• Super Secret Beer Run
• Run Toto Run 50K

 

“Race” Report: Denver Marathon

In short, the race was a great experience and a lot was learned, but I have to admit that I ran quite a bit slower than my goal.  I was aiming for a finish of 3:30 and ended up at 4:08.  I based my goal time on my 24 mile run that I completed in 3:08.  Ultimately, I think I have something to learn about hydration levels and salt balances.

We gathered with the other runners just before sunrise for the 7:00AM start of the Marathon, Half-Marathon, and Marathon Relay.  The weather couldn’t have been more cooperative starting out at about 50 degrees.   I finally crossed the start line about 2 minutes after the official start of the race.

I started out very conservatively at around 9:30 mile pace.  Over the next couple of miles I moved up to my 8:00 mile pace.  All was well in my world for the next several miles, but I think this is where my troubles began. I don’t pay much attention while I’m running, and I breezed past a few of the early hydration stations.  But feeling great, I didn’t let it bother me.

I took my first Clif Shot at about 45 minutes and from then on tried to drink at each hydration station.  I felt great up to mile 13.  Miles 13 and 14 were a gradual uphill, so I slowed a bit.  Miles 15 and 16 were flat or down hill, a welcomed relief.  At the end of mile 16 urination was necessary, and it was an awfully dark color (for my urine at least).  At that point I realized I was in trouble.

I drank a cup of gatorade and a cup of water at each station from that point, but I think I was already in too deep of a hole.  The cool temperatures of the morning were giving way to a warm, sunny 70 degrees.  The gradual stiffness in my legs had turned to cramping at mile 18, and I had to stop and walk at each water stop.

Miles 22 – 25 were rough.  Walking had become marginally more comfortable than walking.  I think I managed 10:00 minute miles with a combination of runing and walking.  The last mile was grueling.  My stride had turned to a short choppy waddling effort, but there’s something about that final mile that makes it tollerable.

Four hours and eight minutes after I crossed the starting line, I finished.  Legs cramping and feet aching, all I wanted to do was sit down and eat.

After a bit of reading (thanks Internets) I’m pretty sure I wasn’ t managing my water and electrolyte/salt intake well.  I think I’m going to start experimenting with salt tablets on my long runs.

Here’s  a good post on marathon cramps.

Short list of upcomming races:

• Monster Dash, Minneapolis, MN
• Living History Farms, Urbandale, IA
• Some Thanksgiving day run, TBD

 

Marathon: Lite

I’m running my first marathon this weekend.  I was duped into running my first mary at altitude by a good friend who casualy suggested that we do a marathon in Denver.

I haven’t run over 12 miles in at least a few years, but I’ve always wanted to do one.  I decided to train in somewhat of a minimalist manner.  I try to stay somewhat fit, but not quite the fitness required for a marathon.  So my plan was pretty much to run a long run every other week and complete 2 or 3 maintenance runs each week.  My long runs started as 8 miles and climed to 10, 12, 14, 18, 20, 24 over a few months.  My maintenance runs were generally in the range of 3 to 5 miles.

The runs were over all pretty good, but I had considerable soreness after the last three long runs.  My muscles were generally fine, but it was my bones and tendons in my feet that really took a beating.

I have found that it is easier on my body to run in lower profile shoes than my normal trainers.  My trainers are typically in the style of the Brooks Adrenaline GTS 8.  I have taken to running my long runs in light weight trainers or road racing shoes.  This is leading me to put more stock in the idea of minimalist running.  Here is a great post on minimaist shoes.

Along with plenty of water, I have been using Clif Shots and Clif Bloks on my long runs.  I have found the Clif Shots with caffeine to be particularly awesome.  Over the course of my 3 hour, 24 miler, I consumed one pack of Clif Bloks and 2 Clif Shots.  I really think I could have used one more Shot, but I made it through.  I have been using them in training and racing events for years and have nothing bad to say about them.

So, wish me luck this weekend; I’m going to need it.  My buddy already convinced me to run in a 50K ultra this February, more on that later.

http://antonkrupicka.blogspot.com/2007/10/minimalist-footwear.html

 

Are we sitting still?

I voted for Obama.  I knew he wasn’t Jesus.  I wasn’t expecting the government to be completely rebuilt, but I was hoping for some sort of progress.  I have been seeing and hearing much more fodder from the right/republican/conservative populous with such rhetoric as “how’s that change working out for you?”, “where’s my change”, and other BS.

This empty prodding is normally easily enough ignored, but thinking about it a little bit, I didn’t have a good comeback.  Where is the change?  I still think that Obama was/is the best person for the job, but these sweeping changes we have been hoping for are being castrated in congress and lacking a bit of strong leadership.

Bill Maher has a great piece on this.  New Rule: If America Can’t Get It Together, We Lose the Bald Eagle.

Get your head out of the clouds, you socialist dreamer! “What do we want!? A small improvement! When do we want it!? 2016!”

Read more at: http://www.huffingtonpost.com/bill-maher/new-rule-if-america-cant_b_299383.html

As has been said before, we don’t get the government we want; we get the government we deserve.  We worked together, organized, and put a “change” candidate if office.  Now the hard part has arrived: backing those words with actions.

We as a people need to ask for more from ourselves and our government: participate.

 

Motherflippin’

Because it’s good to be a gangster.

Hat tip to Huffymofo

 

Fighting the Chafe

I’m not sure what’s so different these days.  Maybe I’m getting older.  Perhaps I’m a bit less tolerant than I used to be to some of the issues that come along with running long distances.  One of these issues is chafing.

Chafing only seems to become an issue on my longer runs, probably those over 10 miles, especially when it’s hot out.  The most noticeable chafe was on my inner thighs, so I sought out a pair of compression shorts.

I purchased a pair of Under Armour HeatGear Ventilated Compression Shorts a couple of months ago, and was pleased that they prevented my inner leg chafe.  I wore them for a few 6 – 8 mile runs, just to test them out.  Overall, I was pretty happy with them.  The waistband was a little high for me, and I ended up folding it down to reduce the pressure on my lower abdomen.  It felt like it was slightly restricting my breathing.  Other than that, I thought they were fine and would serve the purpose well.

I ran a couple of longer runs (12, 14 miles) and didn’t have any problems, but halfway through my second leg of Ragnar one of the seams began to light my undercarrage on fire.  The flatlock style seams running through the crotch are a little bulkier than I would expect, and they proved to be irritating.

While not as breathable and cool as a jock or briefs, they weren’t as suffocating as I thought they might be.  The ventilated section in front and under provided great wicking.  However, another 14 miler completed this week showed that these may prevent chafing in one area, but added it in another, arguably worse area.

So, if you are hunting for a pair of compression shorts to ease your friction woes, double check those inner leg and crotch seams for thickness and smoothness.  I’m not sure if I’ll pursue another pair or just lube up the tender parts.  I have a marathon in about a month that I would like to finish without major chafing issues.

 

Drink and Run, Doctor Says

I’m guessing any doctor who actually said that wasn’t talking about alcohol, but as Vanilla at Half-Fast points out:

Compared with abstainers, light drinkers exercised 5.7 more minutes per week, moderate drinkers 10.1 more minutes, and heavy drinkers 19.9 more minutes.

You can read the full article on WebMD here.