Bruised and battered but not Broken

Forgot to update you folks on the achilles situation and the plan for Sunday - To race or not to race. After spending an hour and a half getting therapy on both my achilles mainly my left since the right is more irritated than injured, the therapist told me that there were no signs on a tear - he put me through a bunch of diagnostic tests and a grueling soft tissue massage which although it was painful as hell at the time did wonders for my recovery. We also did some myofacial release on the extra-firm foam roller mixed with actively dorsi/plantar flexing my foot with the goal of increasing my range-of-motion. This followed by a slush bath and huge improvement in the amount of swelling and pain. Still though after trying to do some calf raises my achilles was still in pain so I was still unsure about Sunday. But then came Thursday. I woke up looked at my left foot and my God I could actually see some definition in the tendon. Another ice session and more foam rolling and I was off to school. I focused nicely, took solid notes, and yes was confident about my chances of racing on Sunday. One professor who is an athletic therapist told me to get an achilles compression brace to help vascularize the area and promote healing, as well as prevent the tendon from rupturing. Both the professor and the therapist from Wed. said running on Sunday at race pace will be putting alot of stress on the tendons and since they are weak and fragile at the moment and therefore I would be taking a risk - risking a bigger more substantial injury. However, I asked the therapist, "Basically I know it's risky but will it be possible to run." His answer, "Warm it up really good before the race and if you feel your calf starting to tense up immediately stop running to prevent the tendon from tearing." Good, so then it's settled. After a run in with my brace and new adios 2.0 my legs were feeling solid, by the end of the run both tendons (especially the right since unfortunately no running store in Canada had two of the braces so I could only buy one) were in some pain but nothing that was going to stop me from toeing the line on Sunday.

So the race plan is as follows: I'm not going to check the confirmation list this time because it is unreliable and many people register late for halfs. I don't want to go into the race thinking this is an easy win or easy top 5, or whatever. I want to go in with the mindset of I'm just going to put my head down (figuratively of course since I need to look ahead) and just run a good race. Sure, because this week I haven't exactly prepared for this race as I would have liked too since I haven't done any workouts since Monday morning so not really feeling in PB form, however, I am depending on all the hard workouts I did throughout the season especially in the last 5-6 weeks of training to carry me to a successful race. Apparently the course is rather hilly to start (which quite Frankly I'm not looking forward to since uphills are what aggravate the achilles tendon the most) and then flattens out when we run through the roads surrounding the vineyards - supposed to be a quite pretty course especially now around the fall time. The weather looks good supposed to be 12 degrees and sunny although there is supposed to be a rather stiff 25km/h NW wind. In terms of the run plan I want to run a negative split. I'm not going to say I'm going to run a 34min 10k then a 33:45 and finish sub 1:12 because as a said before alot of my pacing for this race due to my achilles situation will just be playing it by feel - so I'm not going to set my sight on a specific pace to keep or time to get. The only real time goal I will say is I'll be happy with anything under 1:15 and content with sub 1:16 but still knowing that going to STWM I will need to run two back to back 1:17s to achieve my goal  2:34 time. Honestly, before the achilles issue I was thinking 1:10 but in this sport you just have to roll with the punches. Until, Sunday afternoon happy running and my tip of the day, Every time you are struggling to get out the door or out on a tough run think to yourself what would you rather be doing, would you rather be icing your legs on the couch and feeling like a sloth, cherish your runs, and embrace the feeling of your heart racing and legs screaming to stop because there is nothing better. 

One Step forwards, Two steps backwards

After by far the best training block of my still young running career, the injury bug has reared its ugly head yet again. Five consecutive weeks of over 200 kilometers per week, and one 230 kilometer week my body was tired, sure, but feeling strong and fast. On the 230km week, I had one workout where I did 4 times 3 miles at 3:15/km pace and it felt easy. I was starting to think in this weekend's half marathon in St Catharines I would break 1:10 easily. The  times on the Mile repeats, 800s, 400s, and 25-35 minute threshold runs were significantly lowering. Long Runs of 40+ kilometers, 3 41km ones and one 42.2km long run strangely felt quite easy. The 42.2km (Marathon distance) was done during that 230km week and was done at what then felt like conversational pace - although it was still 2:45:37. After that I actually felt like I could kept going, and that for the first time since I set my goal time months and months ago I actually truly believed that I would run 2:34 on Oct 20 without too much trouble. Well then came the Sept 9 week. On Monday (the day after that 42k long run) I felt pretty good. On Wed despite the brutal humidity I battled for a 2 hour easy run, and then took to the track that evening for some mile repeats. After the second repeat I actually lowered to the ground because my heart was pounding - my HR felt way too high and it was not recovering to normal after the interval. I just didn't feel right, but grinded out 6 more mile repeats at a sub-par pace. The next day I thought I would make up for the somewhat wasted workout the day before and hammer 12 800m repeats. Well that didn't go as planned and again my times were sub-par (still pretty fast but not nearly as quick as the weeks prior). Friday was a day off from school so in the morning I pulled out a pair of Kinvaras that I used in Feb-Mar and went on a 32k run on trails. I felt great. For the first time all week I felt I was getting my mojo back. I thought maybe the extreme fatigue and lack of pace was just residing fatigue from Sunday's long run (even though I had felt fine right after it). That evening I went on a medium effort run and that also went well. Saturday I got up in good time, pulled out those shoes from yesterday since they felt so good and went for another 32k trail run - even faster than the day before. 

Then came Sunday, a 40km long run was on the table. I looked at my Adizero Tempo which now had 650km on them, and looked at the kinvaras which I used the previous two days. I thought since those kinvaras already had 650k on them and I just added 64km (and at the end of the last run in them they were started to feel pretty dead) maybe I'll just try another pair of kinvaras from Apr-May for this run since obviously in those months I was prematurely switching shoes. Well, as they say hindsight is 20-20 because I can clearly see how stupid of a decision that was. Why on earth would you try something new (and by new I mean old) with 7 days to go until a key race in my progression to STWM on Oct 20. At 15k some achilles pain in my left leg started to creep up. At the time although it started to hurt pretty badly, us endurance athletes have trained ourselves to block out signals from our body during the course of a run and just keep going. The big hills in woodland acres (25k) were brutal. My achilles was in agony but still I thought to myself (actually I think it may have been out loud) "power-through." Eight k to go and I thought well despite some pain this distance feels quite easy as my legs still feel great, my hamys are happy, and then suddenly my right achilles goes. I've had achilles tendinitis before but never to this extent and never in both achilles. This time it felt a little different (much more sudden and stabbing pain). But like a stupid trooper I kept going. I said to myself it's just to shoes, tomorrow when you where your adidas it will be back to normal. Finished the run and maybe because I had football on to watch for the next 9 hours and I was pretty happy with how short 40km actually felt I didn't think much of the injuries.

Monday: I had a run planned pre-class (a 25k w/ a 25min threshold run). The uphills hurt like hell the rest was okay. That evening: a solid 14k planned - I changed my route so that it was all flat but now flat, uphill, downhill all of it hurt. Tuesday: 10 minutes late for class because I could barely walk across campus. Couldn't focus for 6 straight hours of lectures because all I could think about was what have I done and what is next. How long will this last. Will I run Sunday, will I even be able to run Oct 20. Finally, after class I needed to get some answers so today I have an appointment at the Athletic Therapy clinic. Hopefully, they can look at both and tell me if there is any possibility of the tendon rupturing if I choose to run on Sunday. Basically, I want to know is this just a bad case of tendonitis and if so I could just push through the excruciating pain on Sunday but run nonetheless, or is this something more like a partial tear on the tendon which could rupture if I choose to run on Sunday. If I run will I change this from a 2-3 week long injury into a 6-12 month long injury. If I don't run what does that mean. The problem is, if I choose not to run on Sunday will I be able to run next week. If I were to let's say be running again on Tuesday I will feel guilty and feel like maybe I could of toed the line on Sunday. Then comes the issue well if I choose not to run on Sunday and don't run the next week to facilitate the recovery process how will that effect Oct 20. I've never heard of someone taking multiple weeks off a month before a marathon to recover from an injury. Three weeks before is when your supposed to be in peak physical shape ready to PR, and starting to taper to 80%, then 70%, then possible 50% of your mileage the week of the race. Going to sound weird when I say this but instead of the injury just being tendinitis somewhere deep inside of me I actually wish I was something like a tear because than at least there is a more concrete time frame to the recovery process. Tendinitis is more of a let's play it by ear kind of thing where every morning I will wake up and try to do a calf raise or passive stretch without pain. Honestly I am still kind of in the I can't believe this is happening stage (even though I know why it happened - because I'm obsessive and stubborn) but I don't have to much time to dwell on it. I need to quickly assemble a plan of action. Hopefully my meeting with the therapist will help me lay out the blueprint to this plan. As a future physiotherapist I do know that I need to set small attainable goals for recovery. Goal #1 get this swelling/inflammation down. Last night I suffered through two 15 minute ice (ya bags of ice) baths, and a cocktail of tropic NSAID (voltaren emulgel) and oral NSAID (extra strength ibuprofen). Once the swelling is down I will reassess the situation and set Goal #2, the ultimate goal obviously being to return to running as soon as possible hopefully pain free and determined. I will update tonight on the situation after my appointment. O just one more thing, to make matters a little worse literally as I wrote this post a new pair of purple adidas adios racing flat show up at my door. If that's not a sign from God that I should run Sunday I don't know what is. 

6 Seconds from Glory

If you're are wondering what is with the new look of the webpage, it's because "THIS MEANS WAR." Today's race has added not just a little fuel to the fire, no no, it has dumped a barrel of gasoline on that fire. Here are the only results that matter from the 10k in Dundas, ON Today:

1	Fred Karanja	Kenya	917		1 Top Fin	32:39.9	32:40.0
2	Frank Sorbara	Thornhill	890	M	1/5 20-24	32:45.0	32:45.0

One dream that I have had since I started distance running was to beat the best at the sport. Quite simply no country in the world has ever dominated any discipline like the Kenyans have dominated distance running. So many factors play a role in this dominance, but whatever the reason for it may be, I still want to beat them using the skills I have - my main weapon being my absolute desire to be the best. I really wish there were someone video taping this race because damn was it entertaining. According to my Dad who took me along, it was a very dramatic race from a spectators point of view. Got to the race around 7:40 - didn't have the greatest warm-up that I would have liked to have had not because there wasn't time but because I spent most of my time trying to learn from the race organizer what was quite a complex little course. The course starts with 2 laps around the Dundas Driving Park (on the road) then a 3-4k loop out of the park into town, then back into the park for another lap around the park, back to the 3-4k loop around town, then finishing coming into the park for one more lap. Basically, "Hold on, say that again," Frank says with some concern to the race director. So as confused as I was, and a bit concerned of what my time may be like considering I didn't realize we were running in the foothills of the niagara escarpment - literally getting in to the park almost made my throw up going up and down and around - I thought JUST RUN and the time will be what it is in the end. 

I'd say I look pretty serious. Man those are nice shoes.

Gun sounded, and I was in the lead as expected. Almost half of the first lap in I thought - don't really hear anyone behind me, nice, should be a solid win. Then all of a sudden some guy passes me like I was even moving (while I was running at 3:11/km pace) and practically gave me a heart attack because I was not expecting any real challenge. Turns out this guy must have signed up last night, or in the morning, and is a ringer from Kenya. Well, okay now the race is back on. I caught back up to him and took back my lead. He was obviously a smart and experienced racer because as I led he ran so close behind me could practically feel him breathing down my neck. If I learned anything from this race it was how important positioning is - just foreshadowing what is too come. 

On my tail like a bear on honey.

Back to the race Fred and I were flying throught the course - the surprisingly huge crowd of spectators were really getting into the race and you could tell by the announcer's voice she was very excited to see what was shaping up to be such a competitive and entertaining race. Me and Fred ran neck and neck from about 3-4k but I retook the lead with a formula one like turn around the pylon at the turnaround back to the park. I took such a good turn (maybe because of my wide reciever days during recess back in grade 6 - lol) I made a 15 meter gap or so between me and Fred. At this point I thought briefly to myself ya this guy probably just some kid trying to sprint the first few kilometers to look good in front of the crowds - oo never mind hes back on my tail, crap run faster. We had slowed to 3:18/k on the 2k uphill, and really slowed to 3:20/km on the 5th split back into the park as you must go up a steep incline. Here's where the race takes a bit of a turn - Fred grabs the lead and starts to build a gap. My legs just weren't feeling as great as I hoped, and at this point I was getting pretty down on myself, and thinking maybe just wasn't my day. Fred's lead grew a little more to maybe 100m. At this point we are on the 6-7th split on the uphill again and I am started to think second is okay let's just run our own race now. But wait -- Fred looks like he may be feeling a little of the effects from that hill -- Frank this is your only chance close this gap. Run, Run, Run. 75, 60, 50, 40, 30, 25, 15, 10, 5, and we've passed him. SOB we got him, now put the pedal to the metal and run like you've never ran before. A 3:04 split. Now here's the plan at 8.5 kilometers I am going to shake Fred off my tail with an almost all out 250m sprint. Here we go, spprrriiinnntttt. "Did we get him?" - Nope still on my tail as if nothing ever happened. Still in my shadow. On the way back into the park I think Fred has got this race and relay this message to my Dad standing on the side by just shaking my head. I knew it because I had just given everything I had there and could not shake him. But hold on, holy smokes I'm still leading and there is less then 1k to go. 800, 700, 600, 500, 400. Get ready going to kick it pretty soon. He is running so close behind my back I can't see what he is doing, when he is going to try to sprint for the line. 250 meters left: let's rip it, start my almost all out sprint. But still can't see Fred and there we were finish line just 50 or so meters left and Fred bolts past me. Before my brain can process it it's too late and I didn't make too much of an effort to come back because it was just too late, too sudden, too absolutely demoralizing (especially since I have never been passed in the final 100m of a race - sprinting is one of my fortes). I crossed the line in a PB (well it's my first 10k ever so ya PB i guess) in 32:45. 

Lots of lessons to be taken from this defeat, about positioning, finishing kick timing, attacking the lead, defending the lead, and so on, but one thing I definitely accomplished from this race is that it was the most fun I've had in years. 

Next up: Run for the Grapes Half Marathon in St. Catherines.   

Pre-Race Report

This Sunday - August 18 - I will be taking part in the Stryker Dundas Cactus 10k run just outside of Hamilton. I decided to run this race for a few reasons:
 First, I will use it to test my current level of speed and to sharpen my race skills. During the spring I learned that there is little substitute for experience. Basically, you can train and train all you want, but what is really going to help you improve for racing is to do more races. Not only does it help you learn more about tactics, being able to surge ahead of the pack without depleting your energy, perhaps holding on to and run with the lead, but it will also help to find your optimal level of arousal. In other words, learning how to control or act on your emotions. Before any race, whether it is on the track in high school, a half marathon, or a full marathon my heart is pounding out of my chest. And I can admit that during my 2nd and 3rd full marathons (both the Toronto Waterfront) this frenzy-like level of physiological arousal thwarted my chances of accomplishing something great. During both races I started like I was trying to win a 100m dash. Unfortunately, there was 42.095 kilometers to go after that first 100. I remember saying to myself during last year's STWM at around 31k that there was nothing really left in my legs and I just had to hold on and get to the finish before something bad happens. So, basically racing regularly helps you learn how to be calm and cool before the race. But having said that in tomorrow's 10k I'm not going to have to worry too much about started to fast.

Second, I will use the race to break up my training a bit. If you are training for a marathon - and training at a high level (high mileage, two-a-days, lots of speed work, over-mileage long runs), it is important to split your build-up into training blocks also known as periodization. Basically this is organizing your training into macro, meso, and microcycles in order to peak at the right times. The macro cycle last about a year, and is essentially your year at a glance. The meso cycles are the approx. 16 week long cycle that break up the year. These include base building phases, buiding phases, pre-competition phases, tapering and transition phases. Finally, and what is relevant to what I'm talking about, are the micro cycles. These are 1-4 week training blocks where you are going to put a lot of stress on the body and where the subsequent recovery time will allow the body to adapt and be stronger/faster for the next cycle. Leading into this race I have been average around 200 kilometers per week with 3 track workouts a week, and long runs ranging up to 39.5kilometers. This week the 10k race will lower my mileage down to just over 160 kilometers on the week (since there will be no long run) and therefore will allow my body to adapt to the last 3-4 weeks of hard training and get ready for the next cycle -- Next week I have a 41 kilometer long run planned.

Lastly, I am doing this race for fun. I have never ran a 10k road race before and I think it will be a lot of fun to just run as fast as I can without having to stress/worry about going out too fast. Also looking at the competition and last year's winning times I have a solid chance of winning the race. Leading into the next block of training, it would be nice to have a win to boost my confidence and drive to carry me through the long hard training.

Just to end the post my goal for tomorrow is obviously to win, and more importantly to achieve a good time. I am hoping or sub 32:30ish which would per averaging 3:10-3:12 per km. I am also so excited to run in my new adizero hagio's which are by far the fastest shoes I have ever ran in, in my life. Leading into the race I did a 6k tempo run in them in 18:45, so ya I like them quite a bit. I'll review them in the next post.

Two-a-Days

The sun begins to set,

But not all expectations have been met, 

Already passed one test on the day,

Unsatisfied, your green shoes say "come on don't delay."

You march outside,

Take a few short strides.

Every ounce of your body cries "no,"

But your mind replies "just go." 

As you begin to run,

Knocking the miles off one by one,

You experience something strangely beautiful,

About seeing your so called limit,

But pushing through to finally reach the summit. 

That my friends is the beauty of the two-a-day.

While you know the order may be tall, 

You know it will all be worth it in the fall. 

Gear Guide

This post will be directed towards those of you looking to start running maybe to get in shape for swimsuit season or to begin your 16-week build towards the fall season of marathons. Unlike sports such as hockey, tennis, cycling, etc., running has a relatively low start-up cost. Sure like any other sport if your looking to be an elite runner your costs will be higher. For example, for me, currently running 110 miles (180 kilometers) a week shoes must be purchased much more frequently, and therefore the cost can exceed close to 1000$ a year in just shoes. Then add on nutrition stuff like gels for those long runs (GU Roctane are about 4$ a piece), gps watches (250$+), apparel for running seven days a week (plus three to four two-a-days a week), plus race registration fees (approx. 125$ for marathons, and 60-70$ for half), and overall you get a pretty big bill in the end. Still though, this total is nothing in comparison to some other sports like anything containing a horse (equestrian, polo, modern pentathlon), or a boat, or even triathlon where wetsuits cost an arm and a leg and TT bikes can cost more than some cars. Anyways, the point is while it costs alot of money as well as time to be an elite runner, for those of you looking to run for pleasure, or to get into shape, or looking to start simple with dreams of someday stepping up a notch to competitive racing, the start-up cost isn't much. Really all you need is a pair of shoes. "But wait," you ask,"which shoes should I wear, can i just wear the pair of old sneakers I have in the closet which I played tennis in back in the 80s." Well, the answer is, while nothing is stopping you from wearing those, you must understand that running shoes have come a long way especially in the last 2-3 years or so, and if you want to enjoy running injury free for a long time it's best to go to your local running room or running free and pick up a pair. But not just any pair. Here is a list of shoes that I recommend either from training in them or by trying them on, and a few that I haven't worn but based on lots of research I feel I could still recommend them. Remember to try them on as everybody's foot shape, and preference is different (this is why I tried to review as many brands as possible since some people will fit into one brand better than others).

This is the new Gel-Cumulus 15 from Asics. This shoe is the baby brother of the Gel-Nimbus but still offers a plush ride. The shoe weighs in at 11.6 ounces in a men's size 9 and the heel-to-toe offset is 11mm (btw this mean that the heel sit 11mm higher than the toe). If your looking for a shoe which offers lots of protection from the road this would be the one. I wore the Cumulus 14s for my long runs last summer. If your looking to go fast, the cumulus, or the nimbus for that matter, is not the shoe for you. It's got quite a bulky feel and not much flex to the shoe. However, if your not looking to break any WRs and want a shoe that is loaded with padding and top of the line technology like a personal heel fit (2 layers of memory foam which mold to your foot to give a personalized feel) this is the shoe for you. If your wondering why not get the nimbus if it's just the cushioned form of the nimbus: reason number 1 -  price. The cumulus is expensive on its own at 150$, but the nimbus is 190$.

Next in the list is the brand new Adizero Boston 4 from adidas. Now while I prefer the adios (for racing) or the adizero tempo for training because it's just that little bit lighter, for newer runner I suggest the boston 4. Weighing in at 9.5 ounces for a men's size 9, the boston 4 is categorized as a lightweight trainer. The heel-to-toe offset is 23-11 for a 12 mm drop. The adizero line of shoes in general will provide alot of spring to your stride due to the adiprene cushioning built into the forefoot. This version is basically the exact same as the boston 3 - so if the 3 is cheaper buy it instead. According to adidas the only difference is a slightly wider toe-box to give a more natural feel to your run. In my opinion, what set adidas apart from the competition is the continental rubber on the sole. This provides an incredible amount of grip, which is not only paramount on those days where the road is a little damp (raining) but most importantly it is what you need when your running at high speeds like on race day (which is why I run in the adios for tempo runs and races).


Pretty excited to review this brand new offering from Saucony - the Cortana 3. The Cortana is basically a luxury kinvara. With the same 4mm heel-to-toe offset seen in the kinvaras no doubt the cortana's are built for a midfoot stride, and therefore help to promote an efficient, faster runner. They are also built on the same platform as the kinvaras: the powergrid base, and what sets the cortana apart from the kinvara is a extensive amount of what saucony calls iBR+ (or injection blown rubber) to provide a plush and smooth ride. Yes this does make it slightly heavier than the kinvara weighing just over 9 ounces for a men's size nine (which is very light considering it would be categorized as a high mileage trainer). The cortana also comes with a medial post for added support to those who pronate when they run - most runners especially newer runners who have not built a high efficient stride yet. The main drawback, and what is holding me back from just running over to my local running room for a pair, is the PRICE. At the running room a pair of these will cost your 179.99$ plus tax - so over 200 bucks...YIKES. This doesn't make much sense to me since, "Sure they are built to last perhaps 100 miles longer (if that) which if we do the math is approximately 25% more than the kinvaras for 39% more money.

Now for you beginner runners this may seem a little off the wall suggested such a low profile shoe like the Brooks Pure Connect. However, I believe that if there is a time to build an efficient stride it would be before you have built up bad habits into your running style. Think about it, wouldn't it be a lot easier to learn how to run with a quick toe-off, good posture, and an overall easy running economy before you have been running the same way for 20 or 30 years. Plus as a beginner runner you aren't putting in high mileage sufficient to cause overuse injuries like stress fractures that people worry about when thinking about trying minimal shoes. Anyways if there is any shoe to help you enjoy running while developing the muscles of your lower legs and your intrinsic muscles of the foot, it is this one. Like I mentioned before the Pure Connect (pictured here is the first generation since it is what I used to run in, now the second generation is available) is very low profile with the heel sitting only 25mm above the ground and the forefoot 21mm for a low 4mm drop. Although brooks has developed the Pure series of shoes to go into the minimal category I believe the Pure Connect strike the perfect balance between minimalism and the cushioning required for road running. The rounded heel and rubber pods (BioMoGo material to give a springy responsive ride) on the sole promote an efficient midfoot strike and the split toe (between the thumb and index toe) helps runners to utilize there powerful yet often underused muscles of the foot, ultimately to give runners a quick and powerful toe-off. I wore these shoes for my first Scotiabank Marathon in 2011 when I cut 17 minutes off my previous PR, then went through two pairs over the next 6.5 months, including another half-marathon. One of my favorite features of the shoe is the Nav Band which wraps over your instep to provide a snug yet extremely comfortable fit. Amazing to think there is so much technology in such a lightweight (7.7 ounce) package, as well as an affordable one - the new ones are only 90$.

This is the Saucony Mirage 3. The Mirage is part of the Natural Series of shoes along with the Kinvara and Virrata. Essentially Saucony has taken the frame (same flex-film overlays) of a kinvara and added a beveled heel and plastic piece in the arch to give runners some stability - good for beginner runners. Still a lightweight shoe at 8.9 ounces, and one with a fast feel since it has a 4mm drop. Another difference to note between the kinvaras and the mirage is the mirage has a slightly wider toe box. So if you have wide feet and the kinvara seems too snug try the Mirage instead. Or if you already have the kinvaras you could still add the mirage into your rotation possibly as your long run shoe. As much as I love my kinvaras I must admit that at the end of a 34km run or a two-a-day totaling 38 kilometers my lower-legs and feet start to really "feel" the asphalt.

If your looking for a shoe with similar cushioning to the cumulus or the nimbus but with more flexibility due to deeper flex grooves the Nike Air Pegasus 29 is for you (the 30 is now available). This shoe is perfect for high mileage training - known to more experienced runners as a workhorse shoe. It has a decoupled crash pad at the heel to reduce impact shock and an arch bridge to reduce pronation. The flex grooves are strategically placed to provide a smooth transition from impact to toe-off. The Pegasus is a legend in the shoe world providing a great fit and high quality materials (Men size 9 just over 10 ounces) to give an extremely comfortable fit. You can run in the Pegasus with the confidence of knowing the London 2012 Double-Gold Medalist Mo Farah trains in them.

Hope these reviews give you an idea of what to look for when buying your first or even your 50th pair of running shoes. Like I said before running shoe technology has come a long way in recent years - heck just looking as my Asics Gt-2150s which I used when training for cross-country and track in high school (I raced in Adidas Cosmos Track Spikes - suffice it to say I love adidas shoes as I've been racing in them for now 7 going on 8 years), I can't believe how heavy and non-breathable the overlays used to be, as well as how stiff the shoes were. Because of this take advantage of the advancements in shoe technology, splurge and buy a new pair of shoes before taking on a running program. If just buying a new shoe can help you enjoy your run more by either going faster than you ever have before, or by relieving past injuries brought on by old running shoes why not spend the money. And if you can't find a way to justify spending the money think about the money you will save later in life because you maintained a healthy lifestyle by running.

Nutrition Advice

Today, I came across a article on Runner's World that cited a study about the daily energy expenditure of Rift Valley teens in Kenya. For years it has been said that the reason Kenyans and the rest of the Horn of Africa have dominated middle and long distance running (i.e marathons) is because of what has been called the early training theory. Basically, since Kenyan kids have to run on average 7.5 kilometers to and from school each day they are setting themselves up to become world-class athletes, versus the Western world who drive everywhere and complain at the thought of even running or performing any physical activity from leisure purposes. In this recent study, the early training theory was proven to be wrong since those who ran the most as youths did not have the highest VO2 max scores. Before I even get to what the rest of the study said (which you can find here on pubmed: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689839/ ) let me just jump in and comment on this so-called revelation. First off, Vo2 max while being an excellent indication to one's cardiovascular fitness it has not been fully proven to be the best predictor of competitive performance. Many studies such as: Hagberg, J. M. (1984). Physiological implications of the lactate threshold. International Journal of Sports Medicine, 5, 106-109, state that LT (lactate threshold) is a better predictor of performance. Secondly, regardless of whether LT or VO2max is the better predictor of future success, let's make sure  we stress that these number are only predictors. It would be so close-minded to only look at the numbers, as they are so many other factors to what make a world-class athletes who he or she is. Take for example the NHL draft, during the scouting combine there are individuals who stand out in terms of there performance on the power output test, or the VO2max, or the vertical jump, but let's ask how does that translate into there play on the ice. Well, Ryan Tesink scored the highest VO2 max in the 2011 draft with 67.9 but where is he now - o ya he got drafted in the 6th round (so clearly gm's didn't think much of him) and did not make the NHL roster. Just to let you know where I'm coming from, I don't hold any bias against the LT and VO2 max tests as on the VO2 max I scored in the mid-70s and on the Lactate threshold test my lactate number actually got lower as the test progressed (so I wasn't producing any lactate despite running at a speed well over 18km/h on the treadmill with incline). 

The study went on to say that it seems the real reason behind Kenyan success is their extremely low body weight. Looking at 14 world class marathoners with an average time of 2:07 they had a average height (in inches) to weight (in lbs) ratio of 0.53 (higher number the better). Now, it's not that I don't agree that a lower body weight will equate to a faster race time (less mass to carry over the distance, plus less overall stress on joints), and keeping in mind that I don't have any bias against low body weight as my height to weight ratio is currently 0.554, should we really be encouraging the general population to drop to 120 lbs. This is a quote from the article on Runner's world, "If you're anywhere around .5, you might have a chance against the Kenyans. If you're in the .4xs or .3xs, you should challenge them to a bowling match." Sure most of the population could afford to lose some weight as obesity in kids especially is on the rise, but it doesn't have to be as extreme as becoming as thin as the Kenyans. For the general population, I say forget about what the scale says, being fit and healthy is must more important than any number, and most of all feeling good about your body. I see all sorts of shapes and sizes at my races, and let me tell you whatever your weight is if you finish 42.2 kilometers I don't think you need to worry about being a couple of pounds overweight.