Ouray 50 mile
The roads and lower elevation trails around Missoula have melted after being snow-covered since mid-December. April 1st is the day fools like me test out our skiing fitness and ramp up our running mileage in preparation for early season races. April is, therefore, a perfect month to discuss training consistency as a means of achieving distance running success over the next nine months of 2019.
By training consistency, I do not mean following the same weekly training routine all year long. Changing running routes and intensity will improve fitness by challenging the body in different ways. I define training consistency as a training program which regularly includes the necessary components of loading, progressive volume, and adequate recovery.
Loading: Each running stride places 2.5 to 3.0 times our body weight of loading force through our body. How will your body respond to the cumulative loading forces of a 1-mile run versus a 10-mile run? How will your body respond to a Rut-specific fast downhill scramble over rocky terrain after a winter of gliding downhill on skis? How will your body respond to your first Tuesday track speed work session after a winter of slogging with a modified running stride over uneven, icy and snowy surfaces? The answer lies in load training. Think of loading as a strength training workout aimed at increasing your running durability. Building muscle, tendon, and joint health and strength requires loading-specific strength training. I am not referring to body weight resistance exercise, but rather heavy weight, low repetition strength training. Proper loading technique addresses tendon resiliency, muscle strength, and tolerance to both speed and long miles. Without a loading-specific strengthening program, injuries will become part of your running life.
Progressive Volume: Disclaimer: I occasionally do not follow this training rule which is why I am so familiar with the multitude of running injuries I treat in my patients. The take home message is that gradually progressing your training volume will decrease your overuse injury risk significantly. Most runners are familiar with the 10% rule of weekly running volume (mileage) increase. Our long winter combined with a June 30th Missoula Marathon date does not give us much time to safely build training volume. Maintaining consistent fitness over the winter allows one to enter the spring at a higher training volume which helps reduce the urge to “catch up” by doubling your mileage in one week. It is also important to remember that rest days are rest days and rest days are necessary. If you ride your bike 20-miles or swim 2,000 yards on your “rest day” from running, you are further increasing volume to your training week.
Adequate Recovery: Nutrition, hydration, sleep, and body work should be a consistent part of your training routine. The nutritional saying “junk in, junk out” resonates with the miraculous human machine each one of us are. Well rounded whole food nutrition and simple hydration practices will fuel your body for optimum performance. Sleep remains elusive in our modern day society. You are an athlete, however, so 7-9 hours of sleep should be a priority to facilitate recovery and reduce overuse injury risk. Finally, some sort of body work will release tissue tension, muscle tension, improve circulation, and reduce muscle soreness. I intentionally used the general term of “body work” as this may include rolling, massage, myofascial release or manual therapy provided by a physical therapist.
I encourage the reader to seek advice (myself, my fellow PT staff, or one of the other qualified local resources) regarding the specific definition of each training component for you individually. Factors such as running experience, athletic experience, injury history, age, and running-racing goals must be considered on an individual basis. I welcome questions and can be reached by email (john@sapphirept.com).
John Fiore, PT
Sapphire Physical Therapy
Product Review: Brooks Fast Forward Zip Bra
Raise your hand if you’ve come home from a winter run cold and sweaty with fingers too numb and body so tired that wrestling a wet sports bra off your clammy skin felt like an insurmountable task. Me too. Death by soggy bra is a good way to kill even the coziest pre-run situation but wriggling out of a damp bra underneath a pile of winter layers is the worst.
Enter the Brooks Fast Forward Zip Sports Bra.
I’m not someone who needs a lot of support from a running bra so I usually just go for whatever pullover racer back has the softest fabric or cutest pattern. I have never owned a sports bra that wasn’t a pullover until last month. I always thought the fancy ones with hooks or zippers weren’t for me.
And I was a little skeptical of the Fast Forward bra. Would the zipper make a weird bump under my shirt or bounce around? Would I hear in clinking as I ran? Would the zipper feel like cold metal when I put it on? Nope, nope and nope. Despite the zipper, this bra has a simple construction with a mesh racer back, sleek front panels and a wide soft elastic band along the bottom. Like most bras it came with pads, although, like always, I removed them right away. The zipper has a cozy panel behind it that protects your skin from ever feeling the zipper and the zipper lies smoothly under your shirt. The zipper pull locks down and doesn’t bounce. The best feature? When your run is done the zipper is smooth and easy to undo freeing you from a soggy bra in seconds. No struggle!
Despite having a zipper this bra feels light, breathable and sleek, and I’m sure it will be in heavy rotation all summer. I recommend this bra for anyone looking for an option that doesn’t require a clammy wrestling match to get out of.
Product Review: Trail Butter
Sean Kiffe is a Runner’s Edge Ambassador for the 2018/19 season. He is very visible around town as he runs just about every Runner’s Edge race
and Run Wild Missoula event each year. We thought Sean would be the perfect person to review the new product we are carrying, Trail Butter. He often spends countless hours on the trails, so who better to test this product than Sean?! Read his review below and you can also follow Sean’s adventures on instagram@seankiffe.
The Trail Butter brand is relatively new on the running nutrition scene and it is a welcomed addition. The company started in 2012 on a self proclaimed mission to…
“create delicious, all-natural energy food alternatives that provide balanced, slow-burning energy in a convenient portable package, all while using only unprocessed, whole-food ingredients” https://trailbutter.com/about/
It appears that they have done exactly that. As any long distance runner knows, you have to fuel the beast. Testing out Trail Butter could not have come at a better time for me. As I’m gearing up for the coming season of running with a couple ultra distance events on my calendar I’m attempting to explore the range of products out there to find out what works with my digestive system.
I used the Trail Butter product on four different runs. There are several things that I really liked about this product. First, I love the fact that these are made of simple, real, sometimes organic ingredients and when you eat it that’s what it tastes like…real food. Unlike the ingredient lists of other running foods and gels that sound like a chemistry text, the Trail Butter ingredients are simple. There are also vegan options for those of you who are so inclined.
One thing that I really enjoyed was that there was none of the gooey aftertaste or lingering paste in your mouth that you get with gels and that’s nice when you’re sucking wind on the long course. The claim of “slow burning” really resonated with me. The nut component offers a ready source of fat that burns slowly, perfect for those long distance efforts where short bursts of high fructose corn syrup or some other sugar are simply not enough to sustain you for very long. The butter-style format allows for quicker assimilation into your system than an energy bar which would take longer to digest and might be dry and hard to swallow on the run.
The packaging comes in three different styles. The single serving 1.15oz packets are easy to open and resemble the packaging of a typical gel. The 4.5oz pouches were my favorite. I loved having several servings in one reseal-able, easy to eat out of pouch. This limits the amount of garbage and mess that you end up having to tote around the trails with you if you were carrying 4-5 packets of the same product. You can also get the Trail Butter flavors in a 16oz jar, which might be nice for those of you who like to prepare custom running foods. Last year I was fond of taking quartered PB&J banana sandwiches on my long runs and eating them a quarter at a time every few miles. The jar size would be nice for that.
The small company hails out of Portland, OR and still has that homegrown feel about it. I like this and it almost gives it a sort of local feel. The product is not crazy expensive and ounce for ounce contains more calories than the typical 1oz gel packet.
While dark chocolate and coffee was by far my personal favorite, the original flavor and the maple syrup and sea salt both were delicious in their own right. Having a sensitive stomach, I tend to get some discomfort after too many sugary gels. If that sounds familiar to you I think you’re going to really enjoy this product. Trail butter goes down easily, tastes delicious and delivers long lasting energy that’s perfect for the long haul. In summary, Trail Butter is real food, real simple and really good. Trail Butter is a must-try for anyone looking to mix it up with their running nutrition this season.
Training Consistency for Successful Distance Running
Ouray 50 mile
The roads and lower elevation trails around Missoula have melted after being snow-covered since mid-December. April 1st is the day fools like me test out our skiing fitness and ramp up our running mileage in preparation for early season races. April is, therefore, a perfect month to discuss training consistency as a means of achieving distance running success over the next nine months of 2019.
By training consistency, I do not mean following the same weekly training routine all year long. Changing running routes and intensity will improve fitness by challenging the body in different ways. I define training consistency as a training program which regularly includes the necessary components of loading, progressive volume, and adequate recovery.
Loading: Each running stride places 2.5 to 3.0 times our body weight of loading force through our body. How will your body respond to the cumulative loading forces of a 1-mile run versus a 10-mile run? How will your body respond to a Rut-specific fast downhill scramble over rocky terrain after a winter of gliding downhill on skis? How will your body respond to your first Tuesday track speed work session after a winter of slogging with a modified running stride over uneven, icy and snowy surfaces? The answer lies in load training. Think of loading as a strength training workout aimed at increasing your running durability. Building muscle, tendon, and joint health and strength requires loading-specific strength training. I am not referring to body weight resistance exercise, but rather heavy weight, low repetition strength training. Proper loading technique addresses tendon resiliency, muscle strength, and tolerance to both speed and long miles. Without a loading-specific strengthening program, injuries will become part of your running life.
Progressive Volume: Disclaimer: I occasionally do not follow this training rule which is why I am so familiar with the multitude of running injuries I treat in my patients. The take home message is that gradually progressing your training volume will decrease your overuse injury risk significantly. Most runners are familiar with the 10% rule of weekly running volume (mileage) increase. Our long winter combined with a June 30th Missoula Marathon date does not give us much time to safely build training volume. Maintaining consistent fitness over the winter allows one to enter the spring at a higher training volume which helps reduce the urge to “catch up” by doubling your mileage in one week. It is also important to remember that rest days are rest days and rest days are necessary. If you ride your bike 20-miles or swim 2,000 yards on your “rest day” from running, you are further increasing volume to your training week.
Adequate Recovery: Nutrition, hydration, sleep, and body work should be a consistent part of your training routine. The nutritional saying “junk in, junk out” resonates with the miraculous human machine each one of us are. Well rounded whole food nutrition and simple hydration practices will fuel your body for optimum performance. Sleep remains elusive in our modern day society. You are an athlete, however, so 7-9 hours of sleep should be a priority to facilitate recovery and reduce overuse injury risk. Finally, some sort of body work will release tissue tension, muscle tension, improve circulation, and reduce muscle soreness. I intentionally used the general term of “body work” as this may include rolling, massage, myofascial release or manual therapy provided by a physical therapist.
I encourage the reader to seek advice (myself, my fellow PT staff, or one of the other qualified local resources) regarding the specific definition of each training component for you individually. Factors such as running experience, athletic experience, injury history, age, and running-racing goals must be considered on an individual basis. I welcome questions and can be reached by email (john@sapphirept.com).
John Fiore, PT
Sapphire Physical Therapy
Spring Trail Running Etiquette
With dirt patches reappearing on the sides of Waterworks and Mount Sentinel we know trail season isn’t too far behind. But, as excited as we are to get out and run some fresh single track, we do keep in mind a few rules for spring trail running etiquette.
With Bitterroot Runoff, Sentinel Hill Climb, 11 Miles to Paradise, and Mountain to Meadow all around the corner we are looking forward to putting in some miles on the trails and we hope to see you out there (respecting the trail of course)!
RE Events is going Cupless!
For 2019 all Runner’s Edge races will be entirely cupless!
What this means for you:
-If you are going to want fluids on the course please plan on bringing your own bottle, or collapsible cup. We will still have water and electrolyte drinks at aid stations, just nothing to put them in!
-If you would like to take advantage of pre-race coffee or hot chocolate (event dependent) please plan on bringing your favorite travel mug.
-For post race fluids (recovery drink, water, beer, mimosas, chocolate milk, bloody mary’s, etc.) please remember to bring an extra cup in your travel bag. In case you forget, we will have a fleet of reusable cups for you to borrow for finish line beverages that you can return and we will wash for the next event.
-We will do a better job of marking recycling bins, trash bins, and compost bins. Moving forward any plates, bowls, and flatware that we provide for post-race meals will be compostable. Please be aware of what bin you are tossing items.
Our ultimate goal is to leave an event with less than one bag of trash. Going cupless is one step in the process and we want to help you help us! If you don’t have a bottle option or collapsible cup we will give you a cup if you plan on running one of the Runner’s Edge Trail Series events.
Thank you for helping us reach this goal. If you have any questions please let us know.
Runner of the Month: March 2019