Product review: Sof Sole

Probably because I'm constantly complaining about how much my feet hurt on long runs (durned orthotics), the folks at Sof Sole were nice enough to send me a couple pairs of their performance insoles. I was especially excited to try the Adapt ones, which are basically do-it-yourself orthotics. You heat them up in the oven, put them in your shoes, and stand in them for 2 minutes, and voila, personalized insoles.

I took them for a spin on a medium-long run, and they are definitely comfortable. My feet have never been so pain-free on a run...no ball-of-the-foot pain at all. Unfortunately, they didn't stabilize my feet as much as my medical orthotics (even when worn with stabilizing shoes), and I had some shin-splinty pain the next few days. I can't risk another stress fracture at this stage of the game, so for me, it's back to the ouchy prescribed orthotics. But I'd highly recommend these for anyone whose feet/ankles aren't as messed up as mine! I've put the insoles in my workout shoes, and at least can enjoy them when I'm at the gym on the machines.

They also sent me a pair of the Athlete insoles, very thin but cushiony, which are currently enjoying their new home in my spinning shoes (huge difference)! I wish there was room in my sneakers to fit them on top of my orthotics. :(

2 weeks till marathon training...

and still figuring out which plan to follow. I like the 3-day aspect of FIRST, but the long-run mileage starts at a higher place than I'm at. And other plans have too many running days for my joints to handle. I might have to do a hybrid.

Even with a trip to Chicago, a trip home to Boston, and a new business pitch, I've mostly kept my base mileage at >15/week in the last 2 months.

Today was 9 miles in the brutal 85+-plus-degree, who knows what % humidity. From my apartment to Prospect Park, 2 loops, and home. I could not get my act together to get out early enough to beat the heat. It took me 1:40 (~11:00/miles, yipes), but I did stop and refill my water bottle 2 times (which led to a stop at the ladies' room), and walked when I felt I was overheating or my HR hit 180. I am NOT looking forward to running double-digits throughout the summer!

For a while now, I've been looking for a more whole-foods version of gatorade (ie, no high-fructose corn syrup). Today I tried Liv organic sports drink (which I remarkably found at my local grocery story), and it wasn't bad. A little more acidic than gatorade, maybe, but the same level of electrolytes. Last week I tried the electrolyte powder made by the Emergen-C people, and that was pretty good-tasting, really light, but had no calories and no sodium, which makes it better for short runs.

Good week

Although this was a busy week for me socially, fortunately work has been on the quiet side lately, so I was able to sneak to the gym a couple of times for quick lunchtime workouts.

I also introduced speed work for the first time since my last half-marathon training. My "gearing up" period includes one speed or one tempo workout a week, until I start the FIRST program officially in July (which has both). I really enjoy speed work. (Tempo work, not so much.)

My long run Saturday was great...I had to wait for a furniture delivery in the morning/early afternoon, so it meant not getting to prospect park till after 4, but the breezy overcast weather was ideal. I'm still struggling with the orthotics digging into the balls on long runs, though. This time I tried a tip I saw in this month's Runner's World: I cut the insoles that came with my sneakers to butt against the edge of my 3/4 orthotics. Felt smoother just walking around, but my feet still hurt around the 5-mile mark. I also switched to my lightweight socks, though, so there were too many variables to consider the experiment unsuccessful. Next week I'll run with the thorlos I've been wearing all winter.

Tues 5/6: 3.5 miles intervals (4 x 400 @ <8:30/mile pace): 33:40 (9:38 pace)
Thurs 5/8: 4.0 miles 38:53 (9:44 pace)
Sat 5/10: 6.7 miles (2 loops) 1:08:00 (10:09 pace)

I also did 20:00 on the arc Tuesday, 45:00 spinning on Wednesday, and 50:00 on the arc, 60:00 spinning, and 30:00 abs & stretch tonight.

Back on track

This week went relatively well. I ran 3.5 mi on Tuesday and 3.0 mi on Thursday. Was supposed to run 6.7 (2 loops of Prospect Pk) on Saturday, but my family was coming to town, and after the long work day I'd had Friday, getting up at 7 AM to get my run in was just not in the cards. I did run 3 mi at the gym tonight, though, before my 2.5-hour spinning class (I think the extra spinning counteracts the missed 3.7 miles in terms of workout-effect, as according to my new Suunto, I torched 1900 calories overall with a training effect of 4.6). Ouch. I'm sore already.

Also, I have found THE BEST running shorts out there. I started with one pair, went back for another, and today bought 2 more. Putting my NYRR discount to good use! I don't know what it is about them that makes them not ride up (not one inch, not when running, not when spinning), but I am very grateful for this technology! I wish I could find a store that stocked the grey ones in NYC! (My fave running store only has black.) They are shaped like loose bike shorts, and very flattering!



Nike

Women's Olympic Trials

I forgot to mention that I woke up early enough to catch the live coverage of the women's trials in Boston online. Sucks that they didn't televise it, but apparently they're going to run a highlights show on msnbc next Sunday.

Of course, I was rooting for Deena, and what a fantastic race! She timed it so perfectly, running negative splits so she had more than enough energy to overcome the 1:40+ lag and win it in the end. Her form is truly perfect and inspirational. Can't wait to watch her in the Olympics this summer!

It's official!

I am signed up for the NYC marathon!

I have 12 weeks to get my base mileage up closer to 20/week before starting the 16-week First program. After spending most of March out of commission with bronchitis and finding an apartment and moving (to Brooklyn), I need to get back into shape!

I ran in Prospect Park yesterday for the first time, 2 full loops for a total of 6.7 miles. Not a bad loop, at all, and a 20-minute walk from my apartment. There's a dirt path parallel to the paved loop for most of the course, which is a nice option.

What I'm missing here is the dash-out-the-door-for-a-quick-run route, which was the West Side Hway for me at my old place. My joints/bones do not appreciate concrete sidewalk running, so it's gotta be a park or a treadmill (or road) for me. Ft Greene Park is about a 10-minute walk, but it's a weird park for running. Only 0.8-mile loop, which is very hilly. But trading up from a <300 sq foot studio to a 2BR was too good to pass up! I'm sure I'll find some good routes around here.

Long time no blog...

Work got really busy, but I kept up my training. I even ran during my business trip to Barcelona—I lucked out and there was a 6k running path right across the street from my hotel.

The Fifth Ave mile was the day after I got back from my trip and I was still really jet-lagged. And the air was really cold that morning. I started out strong, but my lungs couldn't keep up, and I ended up finishing in exactly the same time as I did last year. And it took a while for my lungs to recover...my asthma continued to bother me into the next day. I was pretty disappointed...especially because the chance to run the mile only comes around once a year.

The half was MUCH better, despite being run in near-90 degree heat and 90% humidity (this was the same weekend as the Chicago marathon). I ran conservatively, hydrated a lot, and finished in 2:13, which I was thrilled with! It amazes me that the guys who'll be running the olympic trials run a WHOLE marathon in less than that time. But I felt strong the whole race. Other than a nasty case of chafing on my lower back from my amphipod, I am no worse the wear and looking forward to running another half in cooler weather. Not sure when the first of the NY Grand Prix 2008 will be, but I'll be on the lookout.

I backed off my mileage after the race to 8 miles the first week and 10 miles the second week (would have been 12, but work got in the way). This week I've started Furman-ing again with 6x400s today. I'll follow this to get me through my turkey trot and the December NYRR races. There's a 10K I'm looking forward to.

Speed work

This was a fun one. 1200, 1000, 800, 600, 400, 200 at sub-8:00 pace. All with 200 m rest intervals in between.

With warm up and cool down, a grand total of 4.5 miles in 40:23 (8:58 pace overall).

It went pretty quickly, especially once I realized that after the first 2 intervals, the majority of my distance was already over! And despite still feeling really sore yesterday after my 10 miler Saturday, taking the night off from spinning did me some good and my legs felt ready to go again tonight.

I did it at the gym, even though the weather tonight would have been nice for running...still wish I lived even remotely near a track. At least it gave me another chance to get in some upper body weights (gotta wear a strapless dress in a wedding in less than 2 weeks!)

I have a nice 5 mile tempo on the schedule for Wednesday, and another 10 miler planned for Saturday.

Half-marathon training, Week 4

Mon 8/20: 4 miles intervals (4 x 800 @ 4:05—was supposed to be 6x); 35:50 (8:58 pace)
Wed 8/22: 6 miles tempo (3 @ 9:05); 56:49 (9:28 pace)
Sat 8/25: 10 miles! 1:51:12 (10:49 pace)

I also got in some upper body weights and some ab work Monday and Wednesday, and I took a 1-hour yoga class on Friday.

I cut my speed work short on Monday. My legs had not recovered after my previous Saturday's long run and Sunday's spinning class.

This week marked my first 10-miler ever, and it pretty much kicked my ass! Luckily, I had an appointment Saturday afternoon, which meant I had to get to ctrl park by 9 am in order to get my miles in. I don't think I would have managed if I'd slept in and gotten there at my usual weekend time (more like 11:00).

It was extremely humid and hot, but nowhere near as hot as it got later in the day. I did the lower 5-mile loop twice. The second loop was actually a bit faster than the first...I think once I hit total sweat saturation point, my body reached some sort of homeostasis and I started to feel better! I don't think I've ever sweat so much on a run, though! I had about a liter of water, plus a bottle of gatorade. And I took several walk breaks.

There were a lot of runners in the park getting in long runs (I noticed a lot of the same people on my second loop that I'd seen on my first), and nobody seemed to be enjoying it much. But the company kept me going, and I'm glad I hung in there, despite the fact that it took ~20 minutes to run 1 mile longer than I ran last week! Let's hope the temperature goes back down again and stays there!

Half-marathon training, Week 3

Well, technically week 4. I caught a bad summer cold from one of the twins (it was still worth all the snuggles!), so I missed a whole week of training. By the time I felt well enough to run, it was Saturday, so I did a "long run" of 6 easy miles and picked up the next week where I'd left off.

Mon 8/13: 5.5 miles intervals (12 x 400 @ 2:00), 49:03 overall (8:55 avg pace)
Wed 8/15: 5.0 miles tempo (4 miles @ 9:13 pace), 47:17 overall (9:27 avg pace)
Sat 8/18: 9.0 miles long run, 1:32:26 (10:16/mi)
Sun 8/19: Spinning class - 1:00:00; elliptical - 30:00

9 miles was my longest run since the 15k race in March. It was nice to hear Lance Armstrong congratulate me on my iPod when I finished!