Training just 6 minutes a week?

Okay guys, I usually try not to get too technical around here, but I was recently sent some material that combines science and running (my two loves) and saw it as a perfect opportunity to explain some things to you guys. Recently, an article in the news popped up titled "Can you get fit in six minutes a week?" Today we're going to discuss this here at FL.

Before I begin, let me give you a brief science lesson. In our cells, we have tiny organelles. These organelles do different functions. As athletes, the most important organelle is Mitochondria. These puppies are known as the powerhouses of our cells, because they create something called ATP. ATP is used by our body to create energy. Think of mitochondria as an aid station in a marathon. Each aid station has GU and Gatorade (ATP) for you to consume to turn into energy. So....the more mitochondria you have, the more ATP you can generate, the more energy you can create (within reason). Got it? Okay, class, A+. Now, let's continue...

So within the mitochondria, there are various proteins and other chemicals that allow the mitochondria to do its thing. The one we're going to talk about now is PGC-1alpha. This protein is thought to be involved in the prevention of obesity and diabetes because it helps in insulin regulation. It is also thought to play a role in the creation of new mitochondria. Remember--the more mitochondria, the more energy. So---more mitochondria=good. And, more PGC-1alpha=more mitochondria. Are things starting to click now?

So, how do we increase our mitochondria and allow them to function as well as possible? It's simple. Exercise. We increase our aerobic capacity and help our cellular powerhouses function when we hit the road for long periods of time....or do we?

The following is directly taken from the New York Times Well Blog:

A few years ago, researchers at the National Institute of Health and Nutrition in Japan put rats through a series of swim tests with surprising results. They had one group of rodents paddle in a small pool for six hours, this long workout broken into two sessions of three hours each. A second group of rats were made to stroke furiously through short, intense bouts of swimming, while carrying ballast to increase their workload. After 20 seconds, the weighted rats were scooped out of the water and allowed to rest for 10 seconds, before being placed back in the pool for another 20 seconds of exertion. The scientists had the rats repeat these brief, strenuous swims 14 times, for a total of about four-and-a-half minutes of swimming. Afterward, the researchers tested each rat’s muscle fibers and found that, as expected, the rats that had gone for the six-hour swim showed preliminary molecular changes that would increase endurance. But the second rodent group, which exercised for less than five minutes also showed the same molecular changes.

The potency of interval training is nothing new. Many athletes have been straining through interval sessions once or twice a week along with their regular workout for years. But what researchers have been looking at recently is whether humans, like that second group of rats, can increase endurance with only a few minutes of strenuous exercise, instead of hours? Could it be that most of us are spending more time than we need to trying to get fit?

The answer, a growing number of these sports scientists believe, may be yes.

“There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, says Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada. But ongoing research from Gibala’s lab is turning that idea on its head. In one of the group’s recent studies, Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), “for a total of two to three minutes of very intense exercise per training session,” Gibala says.

Each of the two groups exercised three times a week. After two weeks, both groups showed almost identical increases in their endurance (as measured in a stationary bicycle time trial), even though the one group had exercised for six to nine minutes per week, and the other about five hours. Additionally, molecular changes that signal increased fitness were evident equally in both groups. “The number and size of the mitochondria within the muscles” of the students had increased significantly, Gibala says, a change that, before this work, had been associated almost exclusively with prolonged endurance training. Since mitochondria enable muscle cells to use oxygen to create energy, “changes in the volume of the mitochondria can have a big impact on endurance performance.” In other words, six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. The short, intense workouts aided in weight loss, too, although Gibala hadn’t been studying that effect. “The rate of energy expenditure remains higher longer into recovery” after brief, high-intensity exercise than after longer, easier workouts, Gibala says. Other researchers have found that similar, intense, brief sessions of exercise improve cardiac health, even among people with heart disease.

There’s a catch, though. Those six minutes, if they’re to be effective, must hurt. “We describe it as an ‘all-out’ effort,” Gibala says. You’ll be straying “well out of your comfort zone.” That level of discomfort makes some activities better-suited to intense training than others. “We haven’t studied runners,” Gibala says. The pounding involved in repeated sprinting could lead to injuries, depending on a runner’s experience and stride mechanics. But cycling and swimming work well. “I’m a terrible swimmer,” Gibala says, “so every session for me is intense, just because my technique is so awful.” Meanwhile, his lab is studying whether people could telescope their workouts into even less time. Could a single, two- to three-minute bout of intense exercise confer the same endurance and health benefits as those six minutes of multiple intervals? Gibala is hopeful. “I’m 41, with two young children,” he says. “I don’t have time to go out and exercise for hours.” The results should be available this fall.

Okay, so I know what you're thinking: "Great! No more long runs for me!" Hold on there, cowboy. Let's break down this article a bit. First off, the swimming rat study. I tracked down the actual research paper. The "molecular changes" are increased levels of the PGC-1alpha I was mentioning earlier. Although the study is very interesting, what the NYT failed to mention was that the scientists only measured the PGC-1alpha levels up to 18 hours after exercise. We have no idea what happens to that protein in the long term. Sure, an increase is interesting, but if it doesn't increase in the long term, is it that significant?

The cycling study does prove to be interesting, but when you delve into the article the main picture you get is that short bursts of HIT (high intensity training) and ALMOST comparable to ET (endurance training). The HIT people exercised an average of 1.5 hours a week (1.5 hours of super intense, super painful cycling) and the ET people exercised an average of 4.5 hours a week (at typical aerobic pace). Now remember, the article says the results are almost identical. Here is a graph taken directly from the article. It's showing protein content of two proteins involved in making the mitochondria function effectively. The graph is broken up into HIT and ET groups, and the protein content was measured before and after exercise. What you can see is that the ET groups had higher protein content than the HIT groups. The levels are very similar (and actually may not be statistically significant), but they are not identical. So...would you rather do 1.5 hours of sucky mcsucksuck, puke up a lung running....or 4.5 hours of relatively easy effort?

Now, I'm not knocking speedwork or short interval sessions. We all know how beneficial they can be in a training plan. What I am trying to do is to open your eyes a bit to see how its very easy for you to pull the information you want out of a scientific study and ignore other factors that come into play. Don't get me wrong--I think these are great studies and the results are very, very interesting. But, with all things you read, it's important you read things with a critical eye. Do what you will, but I'm gonna keep chugging along with my long runs....and enjoy every minute of it.

Report from Brooks Run Camp Part 2

Now onto part 2 of my Brooks run camp report. I’m going to shake things up a bit and not report in chronological order. Many things were broken up across the days, and although I took copious notes, my brain is full of all kinds of running goodness. Instead, I’m going to group things by category.

Let’s begin with footwear. Brooks’ footwear motto is “a perfect ride for every stride” and they keep churning out models that can fit any type of runner. Our intro to shoes began with a presentation by the footwear team. I learned more than I ever imagined about the development of a running shoe. The typical gestation period for a Brooks shoe is 18 months. It begins with sketches from the designers,

feedback from the developers, and goes through multiple iterations of revisions based on the comments of the CEOs, the manufacturing plant, and the wear testers (real runners who test out the shoes). For every shoe that makes it on the market, there are dozens of versions that didn’t make the cut.

They have certain people dedicated to patterns, colors, materials, trends…and this is just for the aesthetics of the shoe! There is also a team devoted to finding the best “inner” parts for the running shoe—the midsole and the basic structural components for the shoe. They showed us some preliminary inspiration sketches for shoes for the 2011 line, and then some final computer renderings of shoes that are going to be released in 2010.

Let me tell you, Brooks has some exciting stuff out there.

First of all, many of you probably already know about BioMoGo: the midsole material that biodegrades 50 times faster than any other midsole on the market. Brooks prides itself on trying to be a “green” company, and their goal is to make every new shoe model 20% more sustainable than their previous models. I must say, the biologist in me really appreciates the steps they are taking to make their products as green as possible. I also learned that Brooks decided not to patent their BioMoGo material because they wanted other companies to be able to use the biodegradable technology as well. In talking to one of their employees about it, his response was “well, if we tried to keep the rights to the technology, that wouldn’t be very sustainable. We know we don’t have a monopoly on the market, and that if we really want to make a green impact we need to encourage what we know to spread to other companies. It would be awesome if all running companies used these types of midsoles.” I think his words speak for themselves.

Probably the greenest thing they have on the way is the new 6.9 ounce racing flat called the “Green Silence”. 100% of the components in this shoe have a sustainable story behind them. For instance, the upper mesh is made of partly recycled materials, the inks are all waterbased, the rubber outsoles are partly recycled, and the heel counter is 50% recycled CDs. In addition, the entire shoe is made with reduced solvent overlays and glues. The shoe looks a lot different than your typical running shoe because it doesn’t have all the bling you’re used to (but it also has about 80% chemicals less than your shoes have). But don’t go thinking these shoes look like they should be walking around a compost heap at a hippy commune. Oh, no, my friends. These shoes do not scream tree-hugger. They scream “watch out tree, you’re gonna catch on fire ‘cause I’m about to race past you at a blazing pace”. These puppies are made with the Hanson’s colors, bright red and yellow. The laces are designed in a cool asymmetrical pattern. Very, very cool.

The next latest and greatest thing is their new midsole technology. Called Brooks DNA, it will launch intro specialty running stores with their Spring 2010 Glycerin 8 shoe.

Brooks DNA is probably the coolest running technology I have seen in a long, long time. How do I explain it? Well, basically the shoe has a special fluid in it that allows it to adapt to forces differently. When a soft force is applied, it is very soft. When a hard force is applied, it tightens up. This highly viscous fluid acts like millions of tiny springs in your shoe. Individual molecules move along each other with a small force, but they are prevented from sliding across each other with a large force. So, how does this benefit a runner?

Well, typically when running, when you increase your impact energy (being a heavy runner or by running really fast) you also increase your energy return….to a point. Eventually, you will be putting out more and more energy but not getting any in return. So if you’re running really really fast in a typical shoe, you will compress the midsole and almost “sink” into the shoe. That’s why fast runners wear racing flats—you just simply don’t need lots of cushioning when you’re going fast. However, if you run slower in the racing flats, you won’t get the cushioning you need and can hurt your feet. This Brooks DNA technology bypasses all that. You keep getting increased energy return with increased force. This is great for all runners, but is also really, really helpful for runs when you have variable speeds (such as: warmup a few miles, then tempo a few miles, then cooldown). With each step, the Brooks DNA technology is responding. The gel/fluid is also placed in areas of the midsole that receive the highest pressure: the ball of the foot and the midsole. It doesn’t add any additional weight to the shoes. Needless to say, I am going to do my damndest to get an advance pair of these to wear test.

Since Spring of 2010 is so far away, we have some other shoes to get excited about that debut shortly. The first is the Launch.

This shoe is a lightweight neutral trainer that is basically a cross between a racing flat and a neutral shoe. Perfect for my interval training and tempo runs. In addition to having lots of structural benefits, this shoe looks sick. (In case you’re wondering, sick is a good thing). Finally women get a shoe with some color! Whoo hoo! Both the men and the women versions have a color pattern that makes you want to get out the door for your speed days, and raise your heart rate just by looking at them. Keep an eye out for these—they debut July 1.

Another shoe is the Ravenna.

This is a mild support shoe—basically a cross between a neutral trainer and a support shoe. This is similar to the shoes I currently use for my long runs, and I really think I am going to like this shoe. It is aimed for people who pronate ever so slightly, but don’t need the full support of a stability shoe. It gives a cushy ride with a supportive midsole wrap, so I think this shoe is going to be great for mid to long distance runs. This one also launches on July 1. I am pumped about both these shoes, and hope I get a chance to review them for you guys!

Well, that basically sums up what I learned about footwear--stay tuned for more reports on the rest of the weekend! We also participated in numerous surveys, focus groups, and blind wear tests throughout the weekend. This company is serious about getting their shoes right. Too bad they can't invent a shoe that dries itself. I had to get a little creative with how I dried my Cascadia's every night:

Report from Brooks Run Camp Part 1

Wow. What a weekend. I learned so much, ran some beautiful trails, and got to have deep conversations with amazing runners. Where do I begin?

After a red eye flight and a quick refresher in a hotel, I went back to the airport to meet up with the group. It was easy to spot the group of runners in the crowd: I just created a search pattern for 3D quads and calves. As I walked towards the group I started to get a little nervous since I didn't know a soul, but before the nerves could settle in two young men came right to me and welcomed me in. They were part of the Brooks Team, and quickly got me introduced to the group. After some small talk, we made our way to the bus to get a ride out to the Brooks headquarters in Bothel, WA (just outside of Seattle....I kept wanting to refer to it as Brothel, so I had to watch my mouth). As soon as we arrived a group run was on the schedule. Since I was the lone wolf without any Brooks gear to wear, I quickly got ushered away to find some suitable Brooks gear for our run. After I got the goods, I met up with the group. The feeling in the air was sort of like a junior high dance: everyone was excited to get the party started, but nervous as hell among their peers. Since I was in a rush, I didn't have time to grab the Garmin. I was running blind. The group took off at a respectable pace, and soon I felt like I was going a wee bit fast. I asked a fellow runner what pace we were at and she said it was around a 7:20 or so. Uh oh. Certainly can't keep that up for an hour. I backed off the pace a bit and let the guys with something to prove take off ahead. My job was not to puke on the first day. We ended up running for over an hour, but I pushed myself a bit too hard---okay, way too hard. The group environment was to blame, but I also think a huge factor was how dehydrated I was. Note to self: make sure to drink something between a red eye flight and a run.

After the run, we had lunch at the headquarters and then toured the offices. All I can say is these people have the best job in the world! Everywhere you turn people were either on their way out or returning from a run. It seemed as if sweat and endorphins oozed from the wall. You could tell that the employees were runners, because they were all so friggin happy---a little too happy, if you ask me. Whatever they have in their water cooler, I want it in my office!





We got to see the development offices, the shoe design offices, and (in my opinion) the coolest place, the shoe testing facility.


This is where they test out the wear pattens and physics of current shoe models,
use 3D digital technology to model future brands, and get all frankenstein-y with other brands. My inner scientist was sqealing with delight. Science AND running? I think I'm in love.

After the running pornfest, we herded back onto the buses for a long ride up the mountain. I sat by two amazing female runners--a 20-something from rural Michigan who had been running since she was 11, and a hot running mamma from Jersey who helps design replacement joints (think artifical knees and hips). We had a great conversation about running that ranged the gamut from serious to satirical. It was great to be able to talk about the various aspects of running from a female perspective. Before we knew it, we had arrived at the resort. Un-friggin-believable. I was breathless, and not from the elevation.


The best surprise was when I entered my room. This is what I was greeted with:


After I ransacked the goods as fast as possible, I met up with everyone for our first dinner. The centerpieces at each table consisted of a different model of running shoe---is there anything the Brooks people didn't think of?

After dinner, we got the official introduction to the camp. This was the inaugural year for the Brooks ID camp, and they explained why they brought us all together. All 65 of us were considered to be some of the main "running influences"--the members consisted of coaches, trainers, writers, medical professionals, and elite runners. All Brooks ID members (and there are 1300 out there!) are already running influences: people out there who embody the mission of Brooks and spread that mission to others. The mission? Run Happy! Brooks prides itself on being a company that is only about running. They don't make shoes or apparel for any other sport. The amount of money Brooks spends in a year on advertising is the same as Nike spends in a day. Basically, Brooks can't keep up with the big guns. So instead of trying to compete, they are trying to let their product sell itself. They only make apparel with the finest of fabrics, they only sell shoes at specialty running stores, and they rely on their loyal customers to provide product feedback. So, this weekend was for celebrating but working hard. A celebration of the hard work all the Brooks ID members have put into spreading the mission, but also a weekend of working with the footwear and apparel teams to help them create the best products possible.

After we got the 411 on the weekend, Scott Jurek spoke to us about his exploits with ultra running. In case you don't know him, he holds the current world record for the Western States 100-miler. He talked about how he embraces the pain during ultras, and how he focuses intently on his nutrition for injury prevention. He prides himself on his vegan diet, and believes it is the key to staying to healthy.

After his talk, we dragged our weary glutes to bed, only to rise a few hours later for a group run. I was concerned about running in the cold, but Brooks hooked me up with some cold weather gear. We all assembled at the lodge in the early morning fog

and took off down the hill towards the trails at a respectable pace (FYI: I was ALWAYS one of the last runners in our runs. Humbling to be so slow)



After a few miles of shin-crushing downhill pavement, we turned off to a trail in the woods.




It was so peaceful to be surrounded by the early morning chill and trees. Some of the more ambitious runners took off for a steep set of switchbacks. I joined them, but at a much slower pace. I was rocking some new Cascadia 4's (newest trail shoe) and wanted to give it a thorough wear test.

I actually felt very happy when the rest of the group bolted ahead. It was peaceful to run solo in the woods for a bit--a huge guilty pleasure of mine.

After I got off the switchbacks, I enjoyed the wide path along the mountain. Every quarter mile or so was another stream or small waterfall or landslide. A far cry from my usual palm trees in Hawaii.


Before I knew it, my wandering spirit got the best of me and I had to book it back in time for a shower and breakfast. Ah, I could get lost for hours in these woods....

Stay tuned for part 2 where I fill you in on all the cool shoes and apparel, tips on nutrition and sports psychology, and even more rave run photos and reports! Way too much to cover in one post!

Letter from Run Camp, Day Two

The morning started out with a chilly and rainy group run. We headed straight down the mountain on roads, then turned onto a trail. I got to run alone with Scott Jurek for a few minutes---pretty cool feeling. The trails were gorgeous, and I got to test out some wicked new Cascadias (trail shoes) and am so in love. I promise more pics on those.

The altitude was really getting to me--felt like I was sucking through a straw on my run. Somehow I managed to squeeze out about 6.5 hilly-ass miles in the freezing rain. Despite the conditions and how I was feeling, it was awesome because it is so beautiful here.

After breakfast we heard from the shoe development team about how new shoes are created, then broke out into apparel focus groups. Then, we got a sneak peek at the new 2010 apparel line. Pretty sweet stuff. I promise more details later.

After lunch we had breakout sessions. I attended a presentation on sports psychology and sports nutrition. I took copious notes, and will recap everything for you. I decided to do the optional afternoon trail run as well, and pounded out another 4-5 miles accompanied by some female company and delicious girltalk. I made it back to the lodge in time for my sports massage, then grabbed a hearty dinner. After dinner we had a party with some team competitions, and I chatted until I could chat no more.

I am friggin exhausted. I didn't get as much sleep as I'd like, and the altitude is getting to me. But, I am having a BALL up here. Brooks selected an amazing group of people for this camp, and I keep meeting more and more people. I can't wait to see what tomorrow has in store!

Letter from Run Camp, Day One

(Note: due to the lodge having internet, I will be able to provide you with daily short snippets of camp. I will give a thorough write-up plus photos upon my return).

Run camp began with all of us meeting at the airport, then taking a shuttle to the Brooks Corporate Offices for an easy run. I should have known that an "easy" run with 40 talented runners would turn into a 6-7 mile tempo--not easy to do straight off a red-eye flight.
After lunch we toured the company, including seeing the shoe development and testing facilities, where I drooled over the high tech analysis tools. We then boarded a bus to come up to Crystal Mountain. Many discussions about piriformis issues, snot rockets, and pre-race poos later, we stepped off the bus.

It is friggin gorgeous. I can't wait to take photos in the morning light. The cold mountain air is a far cry from Hawaii.

Runners have taken over the resort. It's a verifiable Brooks compound. We dined at tables with shoe centerpieces, then got an overview of why we were all here and how we fit into Brooks' mission. I'll go into more detail later, but let's just say Brooks is up to some exciting stuff. Afterwards Scott Jurek gave us a presentation on his ultramarathoning skills, and we all headed off to our rooms. Speaking of which, I need to get some sleep. I have another "easy" run early in the morning.....

I'm off to Fat Camp!

I told you I had exciting news....I'm headed off to fat camp!

Okay, not really, but the nickname one of my Ohana gave to it is quite funny.

Alright, let me back up and give this story justice, because an unbelievable opportunity fell in my lap and I want to give the dirty details to you guys.

Rewind a few weeks ago. My Boston Marathon Expo recap. If you remember, I wrote about the awesome booth that Brooks had set up, which was part of their new running superfans ad campaign. Shortly after, I received an email from one of the head honcho marketing guys from Brooks. He said he was a fan of my blog, and had used my material on running superfans in a presentation to the company. He projected my blog page and showed the execs my writing on their demo at the expo. He also wanted to do the same thing at an international meeting. As a thank you, he sent me 3 pairs of new kicks plus some socks and a sweet warmup jacket. Not too shabby, if you ask me!

Fast forward to last week: I get an email with the subject line: "long shot". Brooks has this program for super fast, super awesome (read: not me) amateur athletes called Inspire Daily. It's also known as the Brooks ID program. Here's the official tagline from the website:

"Brooks I.D. is made up of over 1,200 members who are active in their running communities and share a passion for the Brooks brand. They are runners who are winners in their own right: Winning their age divisions, accomplishing their personal goals, pushing their own limits, and, by extension, encouraging others to do the same. They are coaches, mentors, and leaders."

A video on their program and the philosophy behind it can be seen here.

Anyways, how does this involve me? Well, this year they have their inaugural camp. They invited 75 participants to come, but had a last minute opening, and my buddy at Brooks wanted to invite me to join! The kicker is that Brooks is footing the bill for everything---flight, lodging, food, fees, even Brooks wear (since I have to don Brooks all weekend). Did I mention what an unbelievable opportunity this is? I am going to be filling the "journalist" niche, but have also been told I can join the Brooks ID program if I think it is a good fit.

The camp is located in Crystal Mountain, which is going to make my Hawaiian butt freeze right off, but I am so excited to be joining an awesome group of people. The agenda is a runner's wet dream: Morning run, breakfast, new apparel presentations, Brooks HQ tours, focus groups, lunch, presentations by big name runners, more focus groups, evening run, dinner, and various running-themed parties. Looks like there will also be some team competitions as well. Basically, 4 days of me running, talking about running, testing out new things related to running, and soaking up the sweat-filled endorphins by inspiring runners all around me. Pinch me, cause I must be dreaming.

And did I mention it was last minute? I catch the red-eye up this Wednesday night and come back Sunday night. Thankfully my AMAZING prof is supportive of my athletic habit, and gave me the greenlight to take the time off.

I am going to do my best to take diligent notes for you guys, because I know that it's because of all my supportive readers that this opportunity presented itself. I am excited to see what kind of info I can bring back to share with you guys.

PS: If you haven't tested out Brooks shoes lately, do it. Most of their shoes now have BioMoGo midsole, which is the first biodegradable midsole. And they just launched a new Ghost shoe, which is my current fave. It's a neutral shoe that is on the verge of a speed shoe--perfect for the mid distances I'm running now.

Race Report: Mango Madness 10(ish) mile trail run

I know what you're thinking: "What? FL? Another race? You were supposed to be taking the summer off!"

True, true, but I couldn't pass up an opportunity to support my favorite local racing circuit, HURT (Hawaii Ultra Running Team). And, my heart was aching to get back to my favorite trails. So, this morning I put on my gaiters, laced up my trail shoes, and decided to run the Mango Madness 10(ish) mile trail run. It's an ish because the race directors have a penchant for making the fast runners run extra miles. Thankfully, I was not one of them.

I really like doing these small, local races because it's pretty much a glorified party. All the HURT people are so warm and generous, and there is a huge lack of competition in the trail running circuit. People are just out there to have a blast. And have a blast, we did!

Although the distance itself was only 10 miles, it took me about an hour and a half to run. This is because the HURT trails are known to be some of the worst in the world---0 feet to 1500 feet over and over again as you go up on the ridge and down in the valley. My quads were a'screaming just a few miles in. Then, we got to a part I had never run: Concrete Hill.

How do I describe concrete hill? Well, let me just say when they told me to run up it I though they were joking. Impossible to run--impossible. Heck, it was nearly impossible to walk. Every step I had to use my hands as leverage on my quads to pull myself up. I found myself wheezing for the first time ever on a run. This continued for over a mile. It was very humbling, but a goody booty blaster. The reward was when you got to the top. The rest of the race was SCREAMING downhill. The trails are covered in roots, rocks, mud, you name it. You have two options: fight gravity and bust your quads to go slowly down, or pick up those feet, go balls-to-the-wall, and pray you are lucky.

Typically I choose option #1, but for some reason today I felt like I was brave enough to try option #2. So, I flew like I had never flown before. I picked up my feet and bounced from rock to rock as I went faster and faster and faster. I had this weird mind/body disconnect. Somehow my legs were moving yet I was not in control of the situation. A little scary, sure. But man, was I flying! At one point I made a sharp curve and literally was millimeters from falling off the edge of the ridge trail. I did this weird body balance thing and somehow came out unscathed. My only injury was when I vaulted a stream and my toe caught a rock. I came down hard with a corner of a rock landing right on my hipbone. Owwweee! That's going to be one heck of a bruise!

I wasn't wearing my Garmin so I have no idea exactly what my pace was. I also didn't even check the results to see how I finished. I was just out there to have a good time and pay my respects to the trails. Since I ran harder and faster than ever on the trails, I will most likely be hurting tomorrow. But I had a blast, and isn't that what its all about?


PS: Check in on Monday for some exciting news!!!!!!!

Honu 2009 Video Highlights

Thanks to my lab's new HD video camera, the Distraction was able to record highlights of my half-ironman race from two weeks ago. He has been working on editing the video for me, and surprised me with it this week. Fortunately for me, most of the footage is during transitions. It is very helpful to see how painfully slow I am, as it causes me to think about what to do to save time next race. This video has some race-day pre-race prep thrown in, as well as finish line highlights. I hope you enjoy!

Replacing one addiction with another?

Time to switch gears and get a little serious here at FL. Did you guys read this article? It's about a former drug addict who used triathlon training to help him beat his addiction.

At first glance, you may think "hey, that's pretty cool--what a great thing that man did!" But there is one statement in the article that resonated with me, and it's something I have been thinking about for a bit.

"I've had some of my naysayers from other programs who say you've taken one addiction and replaced it for another," Crandell said. "I've taken addiction and put into a new focus that includes exercise. Exercise for me is essential to my recovery and well-being."

Although I think we can all agree hands-down that he certainly has found a better "addiction", but what do you guys think? Do you think he is just replacing one addiction with another?

This is something that strikes a chord for me. Without going into too many details, addiction--of all shapes and forms--runs in my family. Although my family is surprised and supportive of my newfound athletic side, lately some have expressed concerns that I may be taking it too far. I think the whole peeing blood incident after Boston really freaked them out. Their concern is that the addiction that runs through our bloodlines may have emerged in a new form in me. Now, I personally don't think I'm addicted, but how do you know for sure? We often revere the serious athletes who sacrifice everything for their training and dive head on into a strict training plan, nutrition plan, and lifestyle. We often give up friends, relationships, and any semblance of a social life to devote ourselves to training. We often experience the post-training blues during our recovery. When we achieve one goal we immediately strive for the next. So---where do we cross the line? When does it become an addiction?

Honu 2009: Race Photos

Race Photos just got sent out! I'm actually surprised at how good they came out!

Runners Lounge Live Episode 5

This week at Runners Lounge, the theme is relays, triathlons, and ultras. I decided to focus on triathlons, and here is my video tip on how you runners out there can seamlessly brave a triathlon. Always wanted to tri, but have been too nervous? Don't worry! You can totally do it!

Honu 2009 Half Ironman Race Report

Part One: Pre-Race

As you all know, my type-A persona mandates a very structured organization to anything I do. The day before I left, I crafted a detailed packing list organized according to transition areas and sports. That is a whole other blogpost, which should be making its video debut shortly. The morning of our flight (which was two days before the race), I was rarin' to go. When we arrived, Maggs and another Ironwoman Von picked us up and we went straight to registration and expo.



Naturally, I got my shop on.



Later in the afternoon I went back to pick up my bike, since I opted to use a bike transport company. The transport was pricey relative to carrying it on the plane, but I opted to take the stress-free option for my first traveling tri. I picked up my bike and went on a quick 10-mile ride along the course to make sure everything was in working order.




Afterwards, the Distraction and I drove the bike course so I could get a good feel for the course. That night, a few more ladies trickled into our athletes village, and we started prepping for the race. Maggs scored us a great house right on the beach, situated halfway between the start and finish of the race. We helped each other unpack and assemble bikes, and started sharing tips on the race. Very soon, I figured out a nutrition strategy for the bike. I went to bed feeling a lot calmer than I did 24 hours prior.

The next morning we went to the swim start area for a warmup swim. The beach was packed with athletes, and it was a great feeling to soak up all the energy.



Since I have always swam alone, I practiced swimming right behind Terrish to get used to swimming in bubbles. At the end of our swim we saw a turtle, which we knew was good luck. After running into some more friends on the beach, we headed back to the house to fuel up and make a plan for the day. Maggs suggested that us newbies practice grabbing bottles on the ride, so all the men accompanying the women athletes headed out to the road with water bottles so we could ride up and down to practice our bottle skills. It was a pretty funny sight indeed, but I'm glad I practiced! My first attempt saw a water bottle go flying about 100 feet, but after the first fumble I found the right technique to grab a bottle with as little slow-down as possible. After the practice session, I went right out for a brief run to loosen up the legs. Shortly after we rode our bikes to the bike drop off, then headed to drop off our T2 bags and attend the race meeting. During the meeting, we learned that 6 miles of the run course was on hilly golf course terrain. The race director said that he typically runs 8:00 miles, but when he ran the course he averaged 8:40. The groan of 1000 people in the room was deafening.

After the meeting we all went back to the house to kick our feet back in our compression socks and relax.



We cooked a big meal, discussed more strategies, and headed to bed at a decent hour.


Part Two: Race Day

During my sleep, I had horrible nightmares about finishing and not knowing my time, but felt oddly calm when I woke up. I went into autopilot and did my typical race routine of coffee, oatmeal, soy protein and banana. Everything was functioning well in the GI department, so that helped calm me as well. I proceeded to get myself all lubed up with my lube-of-the-moment combo of dznuts and chamois butter,



then layered on the sunblock. Once I slipped into my tri outfit and strapped on my timing chip, it was on!



We all headed down to the start and got body marked and porta-pottified. I ran into Beth, who was only doing the swim and bike (which she smoked!) because she has a pre-stress fracture. I ran into the other members of my Ohana doing the race as well.



Seeing so many friendly faces totally brought down my stress level. One of the Ohana, who knows how I usually get stressed during the start of a swim, told me to stick with him. He gave me some last minute pointers and we headed into the water. With everyone talking, it was impossible to hear the announcer. All of a sudden, I heard a cannon and we were off!

Swim

I decided that my motto for the swim would be: "It's okay. It's okay." I usually get irritated with people banging against me, and expend energy trying to defend my position. Instead, I just got right behind a large man with a strong kick and settled into a bumpy, bubbly ride. I got lots of head hits and kicks and scratches, but I kept repeating "it's okay. it's okay." Even when one of my goggle straps popped loose and my goggles filled with water, I repeated "it's okay". Before I knew it, I settled into a very slow, easy swim stroke. My goal was to expend as little energy as possible on the swim. Soon we made the turn for the exit, and I knew I was in great shape.

During the transition, I took my time. I ran for the high pressure shower, and got as much salt off as possible. I then ran a good hundred yards or so up the hill to my bike, and made sure I took the time to do everything on my list. My bike was in the worst position possible for the transition, so that slowed me a bit. I just focused on keeping my heart rate low, my breathing constant, and not forgetting anything. The worst thing I could do was forget something. As soon as I double checked everything I was out for the bike leg.

The Bike

This section will be brief because, honestly, it flew by for me. I was having a ball--I kept my heart rate pretty low (about 10 beats slower than a tempo run pace) and was still passing men on fancy bikes with fancy aero helmets. I successfully navigated all the water stops, and followed my nutrition strategy to a T. I kept myself pretty entertained by talking to myself, enjoying my sparkly pink nail polish, singing aloud, and laughing at my failed snot rocket attempts. Looking back on the race, I could have pushed it WAY harder, but I'm glad I didn't. I had a ball and beat my goal of a 3 hour ride.

The Run

At the transition, I hopped off my bike and instantly started laughing. The first few steps I thought my legs would give, but I just kept running to my bike rack and soon everything was fine. I took a moment to catch my breath and pee, then headed out on the run. I felt surprisingly fresh, and my first half mile was at 7:20. Whoops! I pulled it back a bit, then settled in for a long, hot, cruising run. I followed Maggs' advice and did the dirty ice double at each aid station: one cup down the front of the bra, one cup down the back. I would have to jostle the ice into position after the initial dump, which I guess looked like I was juggling extra large ta-tas, because at one aid station a dude yelled out "show off what ya got, girl!" I also put an ice cold sponge under my hat, and drank 2 cups of water. This was every mile. The ice would completely melt by the next aid station. It was 85 degrees, very humid, no wind, and full sun. Oh yeah, and it was run either on a hilly springy golf course or in the middle of a searing lava field. Fantastic. Muscle wise, I felt great. I resisted the urge to push harder, because I wanted to end the race feeling good. There were three times when I stopped to walk because I felt mildly nauseous. The last thing I needed was to puke up all the fluids I had taken in. I would only walk for about 30 seconds for the nausea to subside, then I would be right back to the run. I was very frustrated with the grass portion, because the frequent hills made it impossible to find a stride. I just watched as the miles painfully ticked by. Finally, at mile 8 we got to the road, but it was just as worse. A straight 2 mile out and back in the middle of a lava field. At this point, people were starting to fall apart. I passed a lot of people that did not look like they were in good shape. I got passed by just a handful of people, but it was enough to piss me off any make me tell myself I was being a pansy. I got kind of irritated that I wasn't letting myself suffer enough, but once I reminded myself I wasn't racing, I let it slide. I settled into my stride and soon enough we were at mile 12. That's when something scary happened in front of me. I saw a woman stop, stagger, then fall to the ground screaming and grabbing her calves. Thankfully, a friend of hers stopped to help her, and she was able to keep going. (This woman, Roz, came up to me after the race and told me she has been lurking on my blog for awhile. You best be leavin' a comment, missy!) Right when I was starting to get nauseous again, I heard the crowd and knew I was close. It was hard to see the finish, and since my Garmin was off I thought it was still another half mile ahead. I heard someone yell "only 50 yards" and I thought "yeah, right!". Suddenly, I turned a corner and saw the finish line 50 feet ahead. I immediately yelled out "holy sh$t!" and then saw the clock and yelled even louder "HOLY SH$T!" followed by "I'm sorry! I'm sorry!" to all the people around. The last few seconds were a blur, but all I remember is crossing the finish, seeing the Distraction on the side, and running to plant a big one smack on the lips. I heard the crowd around go "AWWWWW" and then I made my way to get my chip removed. I turned to a volunteer and said "now what?" and she laughed and said "now you are finished!"

I was amazed at how great I felt. You tell I didn't push it too hard, especially because I had enough energy to vogue just a few minutes after finishing:


I walked to get my medal and finishers shirt, then had a great stretch session followed by beachside shower and massage. I snapped into recovery mode and started noshing on a recovery bar and water (later to be replaced with a burger and beer) and waited for the rest of the gang to cross the finish.


Part Three: Post Race

After one margarita and attempting to walk through a screen door, I decided I had enough booze. Naturally, I followed it up with one more beer, and rallied until 9pm. The next morning we got to lounge around our house, soaking up the beauty of the place. I did some yoga to loosen up, and we went for a snorkel/swim to ease the muscles.





At one point in the day, a friend of another Ironwoman came over to hang out. After about 45 mins he causally mentioned that he is a massage therapist who works on all the pros, and he had Craig Alexander's bike in his truck! I ran as fast as I could to the bike boxes and showed my devotion to his race wheels.
As exciting as that was, the highlight of the day was right before we left. I looked out, and spotted a turtle (Honu) on the rocks right off the porch. We all ran out to get out "Honu at Honu" picture.




Starting and ending the race with a Honu sighting? Good karma. Very good karma, indeed.

So, my fellow fit friends, I had an amazing experience with my first half Ironman. I am looking forward to see what I am capable of with more training. For now though, I rest. I have been doing marathon training consistently for 13 months (with cycling and swimming sprinkled in on the side), and my body deserves a break. No training plan, no major race in the future. I am going to do some minor events around Oahu, but they will be mainly swimming and biking related. Don't get me wrong; I'm not going to be sitting around watching Oprah and eating Ho-Ho's. I am going to focus on cleaning up my diet 100% and maintaining fitness. I already eat clean 85% of the time, but I really need to cut the booze and diet soda if I want to get in peak shape for racing. I am going to cut back on my running and add more swimming and cycling, but if I have a day when I feel like I don't want to work out---I won't. It's as simple as that. The summer of simplicity.