Earbud Review

After years and years of running with music in my ears, I consider myself an authority on what works – and what doesn’t!

See previous post:
Not Another Earbud Review

The folks over at yurbuds were generous enough to send me a pair of their latest earbuds to try out and review. (Thanks again Mike.) They say their product will stay in place despite the sweat and sound great while working out.”

I took them out on a short run this morning. Despite looking quite large, they were easy to slip into my ear. [Before you purchase a pair from them they photo measure your ear. I’m a size 6, not sure if that’s a big or little ear?]

What Works:

• I was surprised to find they had a great sound despite the silicone cover.
• They were very comfortable – like nothing in your ear!
• Secure – they did not budge when I turned my head or adjusted the cord.
• And did I mention; "They sound great!"

What Doesn’t?

• For me the cord was a little longer that I was used to. But this might be a plus for other runners.
• Because they fit snuggly – I began to imagine my ears were heating up… (Probably just a phase I’m going through…)
• They do cancel out more background sounds then regular iPod buds. I like to hear the traffic when I’m running on the streets.

I will definitely be using these for travel, the gym and when I run off road. And I look forward to winter days when these buds will provide extra protection from the cold and rain!

Yurbuds has kindly provided me with an extra pair to give away. Please leave a comment mentioning your all-time favorite running tune. (I will us a random generator to pick.)
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Running Mojo in a Book

For some reason I thought this book was just an expose on the Tarahumara Indians. (Running is ingrained in their cultural.)
But this book is so much more. Christopher McDougall delivers intimate glimpses into an eccentric group of super runners - the likes of; Scott Jurek, Jenn Shelton and the mysterious Caballo Blanco. (We common runners can hardly believe their accomplishments.)
It begins with adventure, mixes in historical data and physiological science then ends with one helluva race.

"There is nothing like a challenge to bring out the best in man." - Sean Connery

If you are a runner - this is a must read! Born to Run

This summer:
I will start working on my own spirit-animal nickname…
Do you have one yet?

Must check out:
Christopher McDougall will be doing a TED presentation talk this month.
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Vega Shake Review

I was fortunate enough to receive a free sample of Vega Shake & Go Smoothie powder.

Review:

• The package is bright and informative with easy instructions.
• The powder is super fine - so easy to mix up. (I did use my blender but it is not necessary.)
• It was a little dilute when mixed 1 Cup water to 2 Tbs powder.
• It had a nice light chocolate taste. No other discernible flavors (My own preference flavor would be Tropical Tango.)
• For a quick meal this powder packs a punch. With 11 grams of non-soy protein.
• It would be handy for traveling or while on vacation.
• Could be used as a quick and healthy beverage right after a race.

Thanks Sequel for the sample.

After Thoughts:

Next time I may whip it up with soy milk and a banana!

BTW It has 2500 mg of plant based Omega 3-6-9.

“Studies have shown that omega-3 fatty acids can have a positive impact on or prevent serious degenerative illnesses like heart disease, hypertension, rheumatoid arthritis, Alzheimer’s, diabetes and more. – Women to Women

Here is a list of conditions that may or may not improve with the intake of Omega-3 fatty acids.
I still believe that eating a variety of basic (none processed) foods is the best way to stay healthy.

How many fruit and vegetables have you had today?
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Tiger Balm - An Old Friend

• “Originally named for containing tiger bone, an ingredient in traditional Chinese medicine dating back 1,500 years to treat pain.”

Fortunately today, the ingredients exclude this component...
I have several jars (tins) of Tiger Balm laying about the house. I use it for an assortment of elements ... anything from a sore toe to an aching back. It’s like my own secret panacea!
It’s not just the warming action that is therapeutic but the scent. I love the smell. Sometimes I rub it on my temples to preempt a headache.
(Just don’t get this stuff in your eyes.)
The scent is from a combination of clove, cassia (cinnamon) and cajuput oils. I find it comforting and reviving.

Smell

• “It is the only sense that does not have to go through the digestive tract or spinal cord to be processed. It immediately goes to the brain and elicits a response.” – NAHA

What scents do you find therapeutic?

The Complete Book of Essential Oils and Aromatherapy

FYI
Scientists estimate that there are now only 3,200 tigers left in the wild : (
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Thrive Fitness Review

I finished off Brendan Brazier's new book Thrive Fitness. by preparing one of his recipes – an Agave Mustard Dressing . And even though I did reduce the amount of oil, it was divine drizzled over a fresh salad.

Now back to the book…

First off I have to say I was blown away by Brendan’s frank honesty. As he elaborates on the beginning of his career as a triathlete – you discover he did not just wake up one day Fit. It took years of training with sometimes discouraging results. I related to his attempt to become a faster swimmer. He spent hours in the pool each day – for three years! Then he finally got some advice from a top swimmer. Who said, “Stop… I know what your problem is; you don’t know how to swim.”
I began running this way – miles and miles of huffing and puffing – before someone said, Hey, slow down – you have to build a base first.

He elaborates on the 4 Components of Vitality:

• Exercise
• Nutrition
• Sleep
• Stress reduction

And how they are connected!

The Fitness section includes easy, well explained exercises to do. These workouts are ones you can "do at home.” It includes a blank training log you can copy. It’s very thorough and has a star rating system - before and after a workout - what a great idea! (I wish he would have listed which muscles were involved with the lifting moves. That’s the Type A in me.)

The Nutrition section - Fuel for Fitness is interesting. There are recipes for Energy bars and Recovery drinks. But as I said before in a previous post Thrive Diet Review. I’m not quite ready for a total raw food diet. As a vegetarian, I do incorporate many of his healthy choices on a daily basis. It’s easy - to eat fresh fruit every day. And I’m already sold on coconut water!

The book ends with a Q and A session – which is a perfect venue for curious meat eaters who would like to learn more about a vegetarian / vegan lifestyle.

I would like thank Kelly of Sequel Naturals for sending this book my way; and to Brendan for promoting the vegetarian lifestyle!
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Splashy Head Gear

I first saw a BondiBand in action at Amanda’s blog 5 Miles 2 Empty. It looked so versatile and colorful – I had to have one!
So I headed right over to Bondiband. Here I found a whole mess of head gear - in a galaxy of colors.

“Bondi bands are a comfy, colorful and creative way to hold your hair back ... Bondi Bands are an easy fix for your hair.”

I would also add:

• Stretchy < --- >
• They stay right where they belong.
• And wide enough to use as an earband on cool days.

With my original order I also received an extra band and a wicking hat - in wild pink. (Thanks Rebecca – Managing Director.)


PS.
I’m thinking of ordering a few for my sister and Mom.
These bands really do brighten up a day!
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Review Vega Sport Drink

I was lucky enough to receive some free samples of Vega Sport from Sequel Naturals. A totally vegan product formulated by Brendan Brazier, professional Ironman triathlete and bestselling author.

Product:
Vega Sport: Natural Plant-Based Performance Optimizer Pre-Workout Sports Beverage
Flavors: lemon-lime and acai-berry
Sizes: 30-serving tub or 24-serving box of snack packs
SRP: $49.99

I actually did two tests on this product. I was a little hesitant to drink it down and then head out for a long run as it has a bevy of unfamiliar (to me) ingredients such as: Kombucha leaf, Yerba Mate, and Devils claws root.

Eval:
It has an agreeable smell – fresh would be my best description. A smooth and delicate taste - not overly sweet. Plus it was easy to mix - just add water and shake it up in a bottle.
I have to say the first run was too short to determine any increase in energy – but I did not feel tired. If anything I would have to say it was a mood enhancer. I ran in high spirits.
The second test was for a 5 miler with some tempo pick-ups. And, yes, it definitely gave me sustained energy. I usually feel pretty bagged after a tempo run. But I felt Alive and yes - Happy.

“Enhances mental focus"

Summing up:
I was concerned the Ginseng may cause heart beat irregularities – since I’m sensitive to caffeine. But heart rate was pretty steady.
I can’t wait to take this drink along with me when I start training for my next Half Marathon.
Thanks again Kelly for the free samples and bottle.

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The Really Big Book on Running

"Lore of Running" by Tim Noakes - a professor of exercise and sports science.
Not sure how I missed this one - It was originally published in 1991. I must have had plenty of other reading material laying around...


With chapter headers like:

• Training the Mind
• Beware of the Selfish Runner's Syndrome
• Running Injuries are not an Act of God

How could I have overlooked it?
(Borrowed from the library - sorry Tim.)

It's like a Bible for runners.

Some of the material subject is outdated – like pages on shoes and apparel. But the physiology and training material is ageless. He gathers rich information from such running dignitaries as Lydiard and Sheehan.
(There is a 4th edition – “Now revised, expanded and updated.”)

I love how he provides a lot of information in lists. Using steps, laws or rules as the format. I'm able to sort through the material quickly.

I highly recommend this book to a beginner runner.

One of the motivating topics I read last night:

Rule #3 Train First for Distance

It stresses the importance of putting your time in and getting a base before you start interval work. He used a quote from Lydiard;

"...humans already have sufficient speed and what they lack is endurance."

So get out there now - slow down and increase that weekly mileage!

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THRIVE Review

I was fortunate enough to receive a free copy of Brendan Brazier’s book THRIVE.
A book written by a Profession Ironman Triathlete. Who BTW is also a vegan.
His book includes nutritional data, diet plans and recipes. He discusses a lot of new concepts like the nutritional stress response. He shines a floodlight on the term “Eating Clean.”
This books contains material related to the body and nutrition, including many things I did not know - like taking in protein right after a workout may not always be the first thing you should grab.
I found some of the dietary suggestions not “my cup of tea” and I’ve been vegetarian for many years. My diet includes a lot of raw foods – but I’m not into the total raw foodism. Aside from that there are tons of useful diet and lifestyle ideas.
[I’ve already bought some flaxseed oil and pumpkin seeds.]
I give this book a “two thumbs up” and look forward to the benefits of eating cleaner.

Some key foods:
Macadamia nuts
Blueberries
Dates
Agave nectar
Spinach

“No Step is too small: each aspect of the diet that you embrace will directly translate into meaningful results! Start slow and build.” – Brendan Brazier

Tomato Basil Dressing
I made this last night and served at room temperature with vegan ravioli – excellent!

vega

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Got My AMBP On!

Product: “Anti Monkey Butt Powder is a new product for active people. Excessive sweat from running can cause irritation.”
The powder consists of Calamine, which contains zinc oxide, and Talc which is also a mineral. The talc is absorbing and the calamine has a mild antiseptic property.

Test: I don’t really have issues with Monkey Butt. But I do have sweaty feet – especially in the summer. This can lead to blisters, athletes’ foot, stink, etc.

“With more than 250,000 sweat glands each, your feet are among the most perspiring parts of the body. In one day, each foot can produce more than a pint of sweat!” - How Stuff Works

So I applied a generous amount of AMBP to my feet, then slipped on my socks and runners.

Pros:
Smooth to apply.
Does absorb wetness.
Has possible anti bacterial properties.

Cons:
A tad messy – for blondes like me.
Don’t inhale it!

Summing up:
Not sure how well it works in extreme sweaty conditions and chaffing, but definitely kept my feet dry. I would recommend runners check this product out.

Free:
I have 2 small sample packs to give away if anyone is interested in checking this product out. Just email me your mailing address.
(My Email address is in the sidebar.)

Thanks Christian for sending me a sample of this product – Anti Monkey Butt Powder!

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Tasting Coconut Water

This morning I did a taste test:
Comparing coconut water (the latest craze) to Clif Shot Electrolyte.

O.N.E. Coconut Water:

• Clear almost odorless liquid.
• Had a faint vitamin-like smell.
• It did not taste sweet - had a mild coconut flavor.
• Unlike plain water, it had a smooth finish to it.

Specs: [In 11.2 oz] 60 calories, 60 mg sodium, 670 mg Potassium, 15 gm carbs, 40 mg Calcium, 1 gm protein.

Clif Shot Electrolyte (mixed with water)

• A pinky tan color.
• Apple scented.
• Tasted salty! First - and then apple like.
• Had a sweet taste like juice.

Specs: [In 16 oz prepared] 80 calories, 180 mg sodium, 50 mg potassium, 19 gm carbs, 0 protein.

Conclusion
I found the clif shot drink too salty tasting. I would rather eat pretzels. But for a quick sodium replacement – this beverage would be fine. And it’s not to high is sugar.
Having never tasted coconut water, I was a little disappointed with the flavor. I assumed it would taste more like coconut milk. But it was a refreshing drink and, for those that sweat, it has a whopping 670 mg of potassium.
Next time I will pick up the one with Amazon Cherry!

Juneathon Day 15
Running 4.2 miles
Sit-ups 3x10


What is a Juneathon?

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I Love Outside

Who needs Runner’s World when you have Outside!
Reasons I Love Outside
They cover all the bases – hiking, biking, fitness - real nice pictures, must go destinations and even book reviews!
(Plus - Very little marathon chatter.)
This months issue includes the much anticipated

Part Two – The pillars of fitness.

I really like the weekly workout suggestions:

Good old LSD - Apparently not as renowned as it once was.
Core and Strength Work – Done on days you are NOT running! (Like twice a week.)
Intervals - Including max (fast) and threshold (still fast) levels.
Started this challenging workout today! I will include just one interval session a week – then work up to 2, as suggested, if I don’t injured or exhausted.

Pick up this months issue for details. Outside May 2009

Part one: Building a Base is online.

Ku
cool
an old white dog
in the shade

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Tech4o Watch Review

Thanks Tech4o for sending me a running watch to review. Unfortunately, this review might be a tad biased as I already have an ongoing addiction with a Garmin Forerunner 305.

Product:
Tech 4 O Acelerator Pulse Womens Watch
with heart rate monitor chest strap.

Test:
Took it out on a 2 mile walk after I calibrated my walking and running strides. [This took a considerable amount of concentration - as I kept losing count of my steps and had to start over!]

Pro:

• It looks nice!
• Has a big number display.
• Comes with a 34 page manual.
• Has a power saving mode - you can actual put the watch to sleep when not using it.
• Chronograph mode saves up to 50 laps.
• Has a calories burned display.
• They have an online manual.

Cons:

• Difficultly setting it up. (And I’m very savvy with these kinds of things ; )
• Never did figure out Exercise History mode.
• It has 11 menus to scroll through.
• Heart rate monitor did not pick up until I returned home.
• The normal sensitivity did not work for me. I guess I don’t swing my arms enough. So took about a half mile to re-calibrate this setting.

Summing up:
I guess I'm totally spoiled with my Garmin Forerunner. I can glance down and see distance and speed at one glance. And best of all; I can come home - upload the data and goggle over my run in Google Earth.
*
Now if NIKE needs a shoe tested, send me an email. I just noticed I have 386 miles on my current shoes.
PS. I have a HM race coming up in 3 months!

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Serious Suds

I’ve been asked, by Ryan, to review a new cleaning product he is promoting. After washing clothes for eons – I figure I have a pretty good handle on what does the job.

Product: ProWash “An innovative new laundry solution for activewear clothing.”

Test Load: Husband's sweaty running clothes.

Pro:

• I like the container – environmentally savvy.
• You can use any water temperature.
• There is no perfume masking scent. The washed items have a pleasant clean smell to them. (No stale sweat :)
• It saves water as there is no need for two rinses.
• The polyester and technical shirts dried nice and soft.

Cons:

• It has a very small resealable cap. I know this will vanish one day and I will be left with an open container.
• Container pouch itself can get slippery.
• The measurements were confusing. Was the cap one or two units?
• Cost! It sells for $9.99 (24 ounces) at Drugstore.com. This is about twice as much as I pay for my concentrated – no scented product.

Summing up:
I like the product! The clothes were clean and I did not have to double rinse. (I usually add vinegar to the second rinse.) But because of the cost – I would only use ProWash on the really stinky loads.
Thanks Ryan for sending me a free sample.

Addendum
Somewhat related, I would like to share this article. “What’s Inside – Downy® Coats Briefs with Horse Fat” from WIRED’s Nov issue. After reading this I no longer use softener or fabric sheets. I sort my synthetics out and hang them to dry – avoiding the dryer and static cling.

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Behold the Kettlebell

It's not that the gym visits don’t work – they do; but after 13 years I’ve become uninterested / bored.
So starting now, and through the New Year, I will be experimenting with other methods to tone muscles. (Please send me any of your suggestions.)

Behold the Kettlebell



Description
These babies come in many sizes and styles. They apparently originated in Russia - but there is speculation that "kettlebells were used by Greek athletes and gladiators thousands of years ago."
I had to scan the internet to find the appropriate weight for my fitness level. Recommend starting size was 8kg or about 15 pounds.

Performance
It appeared much smaller than it’s stated weight. And came packaged with an informative DVD.
BTW. There is no shortage of good and bad techniques demonstrated over at YouTube. Noted: Many folks listen to Metallica while swinging these things around...

Summary
The most difficult routine for me so far was the Turkish Getup. It takes practice! I was concerned about my back. And of course the obvious fear of hitting myself in the head. I also discovered my right side is way stronger than my left. My favorite routine was the front squats. Doing squats with a solid wt in front feels great!
How I feel today: I have no ill effects except for a stiff left hand – my back is OK. The hamstrings and shoulders feel like they had an all over workout. So far - so good :0

Have a great Monday!

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The Planet Earth

The planet Earth is not ours [to destroy.] By some miracle we exist here - along with a few billion of other creatures.
The movie – The Day the Earth Stood Still was not the best movie of the year, but I was moved by the message it carried.

It overtly demonstrated:

• Man’s ignorance.
• Lack of respect for the planet.
• And the absence of responsibility.

Amazingly, as dumb as the humans appear to be – there are some who really do show some compassion for the planet.

“If the Earth dies, you die. If the human race dies,
the Earth survives.” - Klaatu

Let’s try and make 2009 a better year for us and the planet.

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Not Another Earbud Review

Like most runners – I have gone through a number of earpod headphones. Admittedly, they take a lot of heat, thrashing and sweat.
I wish deciding on a new pair was more straightforward!
Why can’t we try them out before buying! Unfortunately - due to strict hygiene polices this option is rarely available.
So, we carry on the best we can… We read thousands of reviews – which end up being more confusing then helpful. And grill total strangers on what they are currently using.

This time I ended up with a pair by Philips. ($50 range)

Pros

• Nice high notes. Even the FM is clear.
• Good depth. Bass apparently resonates from the back of each ear piece?
• Nice and light in the ear.
• Has detachable rubber ear plugs that come in 3 sizes.

Cons

• The cable is actually too light / thin – it tangles!
• Not sure how long it will last with my gorilla like finesse.
• Cable is interrupted with an extension plug. I guess for people who wear their players on their arms. I actually saw a hat with an ipod holder...

Eval

• So with just one run on them – 6.5/10

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Red Intermediate Plan

Finished reading Daniels' RUNNING Formula book last week and was quite impressed. I was able to sift through the élite training jargon and find lots of helpful information for the non professional runner.
To set training intensities, such as your tempo pace, he uses your last race results. – Kewl!
Using this data he assigns an individual VDOT #
Then using his VDOT table you find a set of tailored training speeds.
I like this system better than using your max HR as a guideline. (My heart skips about most runs so not giving an accurate picture. I know, lay off the coffee...)
I plan on trying his Red Intermediate Plan next week. It sounds challenging, but I’m ready for a change. More about the exact nature of the workout next week.
I will probably stick with this program till January and then start up the half-marathon training program by Galloway in prep for the Eugene Marathon race in May.

Luckily - today’s run was rain free!

start to finish

bivalvular mushroom
pit pull in the window
the daze of a yellow maple

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Running Book Review

I finally finish reading Running Within.
There is a lot of wisdom on running and techniques of mastering the body-mind-spirit connection in this little book.
I have always had difficulty relating to my body as part of the whole picture. It's like a second person that only speaks up when in pain. So - I was hoping to unlock some secrets...
It includes a lot of visualizations and affirmations a runner can use. And though I'm not totally sure of this method of mind over matter, the logic in the material was convincing.
(I'm reading yet another book on this topic - Creative Visualization)
The chapter on fatigue was very useful including several strategies on how to fight the beast. They listed distraction first. A method we runners are well aware of. I've been know to start mentally singing a "fight tune" during crunch time.
They also suggest - Slow down for a brief time and focus on your breathing and stride - "Blood lactate can increase and decrease at an exponential rate with changes in pace." Wow
The epilogue of the book was quite touching - Bonding With Kindred Spirits.
"Runners are an unusual collection of moving beings..."
I never really thought of myself in this way until I read this book.
A recommended read.

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