I posted earlier about the Nike Air Zoom Hayward 3 and how Nike isn’t making them anymore. I’m off on a vacation and wanted to get a pair to walk around in, my current running shoes have 250 miles on them and they don’t just look like they do but they smell like they do. So I went to the Rogue Equipment store yesterday during the happy hour to pick up the gray pair, well they didn’t have those in a size 9 or 9.5 😉 We could have ordered them but the likelihood of getting them would be low I think and I’m leaving tomorrow on vacation. I did end up getting the blue/white ones. They look a little hipper than the gray ones, which can be good and bad, but just as comfortable.
There’s a nice post by Ruth about Team Rogue on “training together and racing together”, basically about a large group all trying to perform for the same race. When I started with Team Rogue I wasn’t quite sure about racing CIM, it was more of I’ll go there and support everybody but now there is that nagging urge to run a marathon and get that sub-3 out of the way.
The post reminded me of the training I did with the Performance Project from 2005 to 2006, with the Boston Marathon ’06 being the goal. I’d trained with the same group of people for quite a while as part of the Performance Project, Kent, Duane and Tracy were a few. Even though we were all training together there were a lot of different races and distances invovled so the workouts people were running would be different and the folks with the later races wouldn’t necessarily have too many people to run with towards the end. So I do see the benefit of having the vast majority of us go for the same race.
The postivie of the Performance Project and I think of Team Rogue though is the team atmosphere. Boston ’06 was a great experience for me and one of the main reasons was that there were a few of us that had trained together the whole time and were going up together. I ended up rooming with Kent but Tracy and I were about the same pace so we actually came up with two race plans together, then both agreed on one that was in between both our philophies. We ended up running the first 17 miles basically with each other, I suck at hills so I lost Tracy when they started and caught up at the top of heartbreak hill. After the marathon, we both shared what was going through our heads. I felt terrible the first 5 to 6 miles but didn’t let on since Tracy was there and he apparently felt bad the next 6 … so having that support really is nice. We did agree up front of course that this is the plan but if one person is feeling bad or not having a good day the other needs to run their race and not worry about it. Overall though, the experience of training together for close to 9 months, then travelling to a city, waiting in the athelete’s tent area, and then racing together was an experience that was a lot of fun and very rewarding.
In general I really like the designs from Rogue. I know the trail series has had some pretty cool ones through the years. I thought I’d share this one from last year that is my current faviorite, it’s a brooks, very comfortable to run in, great in the current Austin heat and I like the “Rogue Nation” on the front as well as the “Dare – Risk – Dream” in the back. Another thing that’s nice about this one is the way the screen printing was done, it seems to breath a lot better through the “Rogue Nation” written on the front. I’m not sure which group this one was made for or if it was for coaches.
There’s an interesting interview of Joe Prusaitis on the Rogue site. He’s running three 100 milers this summer which is pretty amazing. I think on trail runs half the time I’ve run them I’ve had fall of some sort. It is a very different experience than road running though, I’m sure we’ll have at least one run through the greenbelt with the team at some point … usually followed by a pot luck breakfast.
After the 14 mile run today Ruth and company arranged a nutrition seminar for Team Rogue that is one of the better ones I’ve been to in the past few years. It went over an hour and Amy was very accommodating to all the questions people had. Amy covered details about daily workouts, differences in requirements depending on your intensity and amount of workouts per week. She went over daily needs, pre-workout, during workout and post-workout.
One of the things we do generally hear is the recovery drink and importance of getting it in the 30 minutes right after finishing. A general guideline from Amy was 50 g of carbs and 15 g of protein so I thought I’d compare that to the recovery drinks I tend to have.
Silk Soy Milk – Coffee Flavor 2 servings
50g of carbs
10g of protein
Mix of Water, Soy Milk Powder and Whey Protein (Chocolate)
32g of carbs
44g of protein
So the silk soy mil was the best and closest so I may need to stick to that. The other thing would be to reduce the serving size of the mix and work in some carbs through a banana. Or try the whey protein with some juice. It’ll be fun to experiment with what works and … of course what tastes good.
Here’s some info about Amy:
Amy Culp, RD, LD is a skilled nutrition expert with a passion for promoting nutrition and wellness. She is a Registered and Licensed Dietitian specializing in eating disorders, sports nutrition, weight management, and “family” nutrition (working with parents to raise healthy and happy eaters). Amy also works as a sports dietitian for the University of Texas athletes, and as a nutrition consultant and speaker for large and small companies nationwide.
It’s been a while since I’ve run more than 10 miles on two days during the week, not including the long run on the weekend. Wiley and Geezer have been at this for a while and are both in the 70 miles a week range while I’m still at 45 this week (hopefully) and their comments about 10 mile runs seeming like short easy runs is starting to make some sense now.
One of the things that will be interesting for me is the 5 mile a week increase till I hit 70 and then trying to keep that level for 4 weeks until we get out of the Lydiard phase. With steady state runs (Karen has a good description) starting next week it’ll be interesting to see how my body reacts to the slightly increased effort and mileage together. Need to make sure food, rest, stretching and strength training are handled well during this time. And then when we get out of this base phase and start with more tempo and faster work while trying to keep the milage up will be a true test, that’ll be when some fine tuning and adjustment in milage will likely come into play.
Today’s 12 mile run felt good, it was a little cooler and as the sun comes out the humdity tends to come down a bit. The work done on the trail is impressive, you still have the rocky true trail for the die hards and nice concrete paved portions to make the way from Town Lake all the way up to Shoal Creek and 38th. If you haven’t run it Wiley has a link to a writeup on the trail.
I wrote last week about yoga with Ramsay which is included as part of Team Rogue. I went back this week and it was surprising to me that my hamstrings felt much better than they did last week. Don’t get me wrong, when I’m in downward dog I’m not a triangle … more of a weird shaped trapezoid but it was noticeably different. I’m sure progress will be slow but I really need to keep going to the yoga class as long as I can.
Ramsay also works in a good amount of core work to make the yoga more specific to runners. One of the moves she calls “the zombie” is combination of crunches, scissor motion with your legs and your arms crossing the lets as they perform the scissor motion … kind of zombie like. You definitely feel this motion and it makes for some interesting conversation after the class.