gear | LexRunLadies

Apr 06 2012

gear

my favorite app – on sale!

This is not a paid or encouraged review. But I want to provide you guys with information or products that have enhanced my running. And this is a big obsession of mine right now.

I love LOVE Zombies, Run.I’m not gonna lie. When I saw this tweet this morning, I got really excited for you guys. Because I know that $8 for an app is steep, but $4? You gotta take advantage of this (click here for link to the Apple Store).

Let me tell you first off that I am not a fan of zombies. I don’t watch zombie tv shows. I mean, I really liked Thriller as a kid, but that’s about the extent of my zombie history.

But I love this app. LOVE it.

It is a great idea that I can’t believe hasn’t been thought of before now. You open the app and choose a mission.

You choose a playlist.

And you start running.

The game totally sucks me in. Every stinking time. I have something important to accomplish – find the CDC file, distract the “zombs” while the township gate is broken, rescue a missing child – and I totally get lost in the story. The time of the mission varies slightly each time based on the length of the songs in your playlist. The app plays the game dialogue at song breaks. However, zombie chases can occur at any time. During the run, you pick up supplies to take back to the base. The voice is very computerized and the terms for supplies are British (tinned food, trousers). I don’t understand how I am physically carrying all those things, but I guess it is a game and all.

That is when things get fun. The app plays a “zombie alert” voice and tells you how far behind they are. And then you outrun them. The beep lets you know if they are getting closer or farther away. The game uses the GPS in your phone to determine if you have picked up the pace enough to outrun them. I don’t always do it. It seems like they always chase me when I’m at the bottom of a hill! It’s okay, though. If they catch you, you just drop supplies to distract them. I haven’t been turned into a zombie yet (or have I?).

You aren’t just running from zombies, though. You’re part of a story. Your identity isn’t really known to the others in the bunker. You’re learning who you can trust and who doesn’t trust you. You learn bits and pieces about the history that has led to the zombie infestation, how to recognize someone who is turning into a zombie, and why runners are needed. I feel a sense of responsibility to give each run my 100% because my town is depending on me. And I still have to prove myself.

When you complete the run, you disperse your supplies to various parts of the compound. I don’t know what happens when you level up, but I’m assuming something cool eventually.

You can see the stats of your run when you’re done – miles, calories, etc. It doesn’t total them anywhere, but each specific run is listed.

A few hints:

Don’t get so wrapped up in the story that you don’t notice your surroundings. You still need to pay attention to traffic, intersections, jagged sidewalk, all the usual.
I often run this app with @runmeter in the background. If you do this, you will need to turn notifications off. The default will give you your splits at every iPod pause, which is when the story will start speaking. It took me a while to figure out how to turn it off, but it really changed my experience.
If you are running more than 30 minutes, play the game during the last 30 minutes. It totally wipes me out because I give it all I have. When I use it in the first 30 minutes, I’m dragging for the rest of my run. And I think I run faster when chased if I’m warmed up really well.

What I love:

I get so wrapped up in this game. I almost yelled at a little girl on the sidewalk the first time I used it because she needed to get inside. “THEY’RE RIGHT BEHIND ME!” was on the tip of my tongue. Love.
The story line is so involved. I find myself forming relationships. Deciding who I like and who I don’t like. I was totally hooked by the first mission.
I really do push my pace. I find myself completely out of breath at the end of a chase. I haven’t found any other training situation that I would push myself that hard. Because I have to outrun the zombie. The beeping has to get slower. I just must.
When I use the app with the Hunger Games soundtrack, I imagine that I’m in the arena. That I’m Katniss. And that’s pretty cool. (I know, I’m a terrible nerd.)

What I’d like to have that I don’t (yet):

This game is in the beginning stages, so there are a lot of things that haven’t been developed to the fullest. I wish there was more of a “choose your own adventure” component. That how I divied up supplies would change the outcome of the story. Or that I could somehow choose to be compliant or resistant and that would change how I’m viewed in the township. Lots of things that I’m sure will be available in time.
I wish there was a way to interact with other friends who play the game. If I could go out on a run with Kristina or Ann or AshleyGee. It would be awesome if there was a way to include friends in the virtual world.

And as I was typing this up, they just released a Runner’s Guide. I can’t wait to read through this.

So was this app worth the $8? Absolutely. So with the $4 sale, it seems ridiculous not to get it. The $4 is good through Sunday.

Do you have a favorite running app that we need to try?

happy running (and zombie avading),

krissie

Feb 17 2012

3 Comments

fuel, gear, going long, good to know, weather

preparing for the long run

I’ve gotten to the point where I find it funny when people say that running is cheap, that it doesn’t require a lot of gear. And I guess, for most people, that’s right. But as I gathered my gear for my cold 14-miler last weekend, I had to laugh. It takes a lot of gear to run that long!

my running backpack (for times the belt isn't big enough)

the water I hoped didn't freeze (it didn't!)

lots of food, since I didn't know what I'd want. Ended up taking 2 Gus and one Clif shot

entertainment in case of boredom or exhaustion (didn't need it)

necessities: kleenex. carmex, keys, garmin, shades

my new favorite blister-preventing socks

2 layers of pants - Nike combat tights topped with cotton pants

long sleeve tech and short sleeve tech tee

and the layer I knew would end up in my backpack - headband, gloves, and my sauna raincoat

And I was right. The jacket came off at Mile 1. The gloves around 3. But I wore the headband the whole time. I never got out my phone for entertainment.

It was such a good run, but I think I feel so confident because I feel so prepared.

Is there anything I need to add next time? Any gear suggestions?

Feb 07 2012

making a case for a heart rate monitor

Kelly loves her heart rate monitor and makes a good case for one. Makes me want to dig mine out of…um, somehwere.
Come back tomorrow for details of this weekend’s runs!

~krissie

Running is a simple sport. It’s a natural motion like chewing or walking. Sure, there are things that can be done to make it more efficient, and practice always makes you better, but it really doesn’t require much. Even less if you buy into the barefoot running movement. I, myself, prefer to run in shoes, and I’m ok with that.

Navigating the needs and wants of running gear can be difficult and confusing. Shoes, clothing, fuel belts, smartphone apps, GPS, Heart Rate Monitors, MP3 players, earbuds, the list goes on and on. None of this stuff is cheap. I started running with just an Ipod. Then I got a smartphone app that would track my distance. Then I made the leap to a Heart Rate Monitor.

Initially, I bought a heart rate monitor to track my burned calories. It tracks your heart rate and uses your height and weight to calculate the calories you’ve burned during your workout, which also helps if you’re counting calories. If you’re running, you can estimate that you burn about 100 calories per mile, but that can vary depending upon your effort and your weight. For example, running a 12 minute mile took more effort for me when I began running than it does now, so I burned more calories doing the same workout a year ago because I weighed more and it took more energy. Energy burned=calories burned.

I’m a numbers kinda girl so I love to see those numbers on my wrist tick up as I go. The monitor I use shows the burned calories readout under the display of my actual current heart rate so I can monitor these at the same time. In the beginning I didn’t pay much attention to my heart rate. It was just incidental that when I glanced down at my wrist to look at the calories display, I also saw my heart rate.

It wasn’t until I had been using the monitor for a while that I noticed a change in my heart rate, especially on routes that I ran often. I’d be plugging along, usually up a hill, look down and see that my heart rate was slower than the first few times I’d run the exact same route. I noted the difference and attributed it to a slower pace. I didn’t seem to be working as hard as in the past either. So when I sat down to analyze and track (I said I loved numbers) the data from my running app and my heart rate monitor, I was surprised at what I found. I was running the same or faster pace than when I had begun and my heart rate was lower! There was only one conclusion to draw from these findings: I was getting fitter!

So there I was. Working hard and seeing quantifiable results in my fitness. Reduced blood pressure, lower resting heart rate, lower working heart rate. All of my “numbers” were trending down, surely my weight would be too. I hopped on the scale and found that I was the same weight as the last time I weighed two weeks earlier. Bummer. I had been eating well, working out and listening to my body, but had seen no changes in my weight. The shape of my body had even changed! It was then and there that I decided that the numbers on the scale were not the only important ones.

I use my heart rate monitor as a guide depending on the kind of run I’m doing. If I’m doing a long run, I try to keep my heart rate under a certain number. If I’m doing a tempo run, I use it to gauge my effort and make sure I’m putting in the work that will make me improve. Lately, I’ve been having some trouble pacing myself and I run out of gas too soon, so I use it to make sure I’m not working too hard to fast.

There are all kinds of ways to train with a heart rate monitor. You can find some of them here, but those involve percentages and equations that I’m just too impatient to deal with so here’s my bottom line. I started to use a heart rate monitor when I was a very novice runner. I wasn’t any good at listening to my body and still struggle with it. My HRM translated my efforts into a readout that I could see. Over time, that readout became something that I could understand and use as a training aid that I still use. I’m still learning how to use the information it gives me to my advantage. I may not use the formulas and percentages of maximum heart rate and all that jazz, but you don’t have to do that to get the benefit out of it.

If you’ve taken up running, jogging, run-walking, race-walking or just plain ‘ole walking for the benefit of your health, like I did, a heart rate monitor can help you see the subtle progress you’re making that you may not see anywhere else yet, including on the scale. You can see quantifiable results just by tracking the numbers on your wrist. If you’re counting calories, it can give you an accurate number of calories burned to track.

As a new runner, it may be hard for you to listen to your body. There’s a reason for that. IT’S HARD! We’re conditioned to sometimes ignore the things our body is telling us because we’re busy with work or kids or whatever else. Sometimes we need cues that tell us that we’re working too hard or not hard enough. A heart rate monitor can give you those cues. Everybody is different and what is training too hard for me may be different for you. It takes some time to learn what your cues are but when you do, I promise, you’ll be amazed at the progress you didn’t even know you were making!

Jan 25 2012

YMCA Strength and Conditioning Clinic

Huge thanks to Kelly for the pictures and write-up from the Strength and Conditioning Clinic last weekend at the YMCA. I was especially bummed that my body didn’t cooperate well with this event. Looks like you had such a good time – and learned so much!

The LexRunLadies took it downtown on Saturday January 21^st, at the YMCA on High Street. Ten ladies braved the potentially icy roads to meet with Y personal trainer, Jason who gave us some instruction and ideas on Dynamic and Static stretching, strength training and injury prevention.

Jason showed us 10-12 dynamic stretches and we followed his lead in performing them. Some of them were a bit silly (walking like Frankenstein’s monster) and some were very simple (skipping). He assured us that even though we thought we looked silly, our bodies would thank us, and even reward us for doing these with fewer injuries and sore muscles. (Stretching instructions to come!) Jason suggested doing this type of “dynamic stretching” after a few minutes of moderate running to warm up your muscles, and then go on with your scheduled run.

We moved on to static stretching. Everyone remembers static stretching from Gym class in school, but it turns out that there had been research showing that doing these kind of stretches before running can actually do more harm than good. Jason said that we should be doing these stretches after our runs to lengthen our muscles, improve flexibility, and work out some of the stiffness that creeps up during our runs.

Jason also talked a little about injury prevention and gave us a few tips on how to deal with sore muscles and muscle knots. He told us that it’s important to be consistent and use the dynamic and static stretching as a tool. Stretching is just as important to improving as the miles you put in. When you get sore or stiff muscles, it’s critical that you take the appropriate action to prevent further injury. This is where things like rest days come in. It can be tempting not to use rest days when you are seeing improvement or when you’re in training for a race, but rest days are just as important to your training as your runs. They give your muscles time to build and recover, and be ready for your next workout.

Jason introduced us to some tools to aid us in dealing with sore muscles and knots.

The Stick:

The Stick is sort of like a rolling pin with multiple short rollers instead of one long one, though he said an actual rolling pin would do the same job. Basically, you roll The Stick along your muscles to smooth out the tight spots. You’ll be able to tell the tight spots or knots in your muscle as they’ll be hard and likely painful to roll over. This is normal. You need to work these knots out because they can cause more damage to your muscle if you don’t.

The Stick is available at thestick.com, amazon.com, John’s and a ton of other online retailers and cost around $30 depending on the model you buy. There are also different brands that are similar to The Stick available.

The Stick relies fully on your arms to do all of the work and get the tool to penetrate into the muscles where you need it. This can be difficult for a lot of us who are still working on building upper-body strength. That’s where the foam roller comes in.

Foam Roller from Foamerica:

Grid Foam Roller from Running Warehouse

The foam roller is used for the same purpose as The Stick would be. To work out the kinks and knots in your muscles. Unlike The Stick, foam roller exercises use your body weight to work the knots in your muscles. There are all kinds of different varieties, lengths, and diameters of Foam Rollers out there. These take a little practice and a lot of balance to use effectively. There are classes given in the use of the foam roller, but you can easily find video tutorials on youtube. They’re available to purchase at John’s, amazon.com, running warehouse, and other online retailers and start at around $10. A Grid roller will cost you around $40.

After the clinic at the Y, some ladies went for a run around downtown covering distances from 4 to 10 miles. Luckily the weather didn’t get as bad as it could have and we didn’t find one icy spot.

We had a blast on Saturday and learned a lot. Thanks again to the High St. YMCA for lending us your space! Thanks to Jason for giving us your time, your expertise and your photography skills. Thanks to all the ladies who came out and made this even a success!

Jan 12 2012

LexRunLadies EVERYWHERE!

Just a little update…

We had a great time at the Cold Weather Gear Clinic at John’s Run/Walk Shop last night. The whole crew there was so welcoming. Extra special thanks to Joann for leading our run and the clinic! We learned all about gear for winter weather and safety…and about men’s winter skivvy options.

Oh, and you might want to look on page 6 of this week’s Ace Weekly…

Dec 06 2011

2 Comments

gear, good to know, weather

rain running

My best running pal Erin thought that we all needed to know a little more about running in the rain. So here you go! So sad that we had to learn this by trial and error, but thanks a lot for sharing E!

******

Many people let precipitation deter them from running outside, especially when cooler weather arrives with it. Running in a summer shower provides a much needed cool-off and can add a little pep to your step. But running in the fall and winter weather is beneficial, too. Not only does it allow you to keep your fitness level up without relying on an expensive gym, but it can get you some fresh air and daylight exposure to help combat the effects of SAD (seasonal affective disorder). Also, if you plan to race, you need to train in all conditions to be prepared for anything that may occur during race day—do these socks blister, are my pants all soggy and heavy, etc.

Here are a few items everyone needs to be prepared this season.

1. Hat or Visor—essential to keeping the rain out of your eyes. You don’t need to spend a lot of money here, anything will do. A hat is nice because it will also protect your hair from getting wet as quickly.

2. Jacket—something to take the brunt of the rain. I have a cheap jacket from kohl’s that I wear when it’s raining, usually over a t-shirt. I usually get hot anyway and it ends up around my waist, but it’s handy when it’s more than just a drizzle. During colder weather I wear a nike running jacket and sometimes my north face fleece jacket if windy and cold too.

3. Reflective clothing—Rain will decrease visibility to drivers and they may not see a runner until it’s too late. Unless you are running on a specified trail that vehicles can’t access, treat rain running as night running and wear a reflective vest or arm bands. Remember, drivers may also skid in the rain so be VERY careful when running roadside.

4. Running socks—spend the money on a good pair of running socks. Your socks will likely get wet and cause chafing, unless you are doing a short run. So wear good running socks and pre-treat any hot spots where you get blisters with body glide, Vaseline, band aids, etc.

5. Newspapers—when you get back from your run, just stuff a few newspapers into the shoes and it will absorb all the water. Too often I’ve assumed my shoes would dry out before my next run, but with moisture in the air they didn’t and I was bummed to see I couldn’t do my run. Newspapers solve that problem completely.

6. Ponchos/Trash bags—handy in a race. My first half marathon was in a steady stream of rain and almost everyone wore either a poncho or trash bag. Kept us dry while waiting for race to begin, and during the early miles. Easy to take off and throw to side of road at a water station.

Lastly, be mindful of the area you are running in to be sure you’ll have steady footing. Rain plus leaf covered sidewalks are an accident waiting to happen. Same goes for snow—is the area treated and clear or are you going to risk slipping on ice? Don’t risk an injury that may sideline you from running for weeks or even months—postpone your run a day or two or find a new safer route.

Good luck and happy running!!

Oct 21 2011

5 Comments

gear, good to know, weather

winter running gear

Stacy took time out of her afternoon to share her cold weather gear tips. You can follow her on twitter at @Stacy4UK and on Daily Mile.

Running in cold weather can be a challenge, as evidenced by the many times I’ve dropped it almost entirely in winter! Here are a few suggestions I’ve picked up over the years that will hopefully get me through this cold season.

My Most Important Things for Winter Running:

Experiment: What works for me may not work for you! I am “space heater in my office in July” girl, but I also get really hot when I run so I tend to wear a little less than many. For example, I rip off gloves within the first mile, unless it’s a 20 degree day. Other wear them at 45 degrees.

While you’re experimenting, logging the temperature, weather conditions, and how you felt in what you wore in your running log for that day can really help (No running log? Check out Dailymile.com, a Facebook for fitness).

Layer: Layering gives more warmth than single layers and most importantly, allows you to take something off if you do get warm. Another benefit to layering – the “pros” suggest dressing for a temperature 20 degrees warmer than the one you will be running in because within the first mile, you’ll warm up. But I hate being cold for that first mile! I’ll often wear a sweatshirt I know will be too warm with plans of looping back home or to my car to drop it.

Proper fabrics: Repeat after me, “Cotton is rotten!” Technical fabrics designed to wick moisture from the body are a must for your running gear. Fortunately, you can buy these at all pricepoints now (try Target, TJ Maxx, and Old Navy for inexpensive options). For hats and gloves, look to fleeces for running and outdoor activities as well as soft wools for maximum warmth and comfort.

If you’re new at this, you may want some specifics! In Lexington, John’s Run/Walk Shop is wonderful for helping you choose gear, newbie or experienced. I’m linking to other sites but most gear can be purchased locally there. Here are some of the items that make up my winter running wardrobe:

Long sleeve technical shirts: Many of mine come from races but I have a few from Target that have held up great over the years. They can be worn alone, under a short sleeve shirt if you need a bit of torso protection, or under a jacket for cooler days.

Arm warmers: I bought these on a whim but can’t believe how useful they are! They are basically knit sleeves that you can push down if your arms get hot. I love that they extend how long I can wear my short sleeve shirts (saving money on long sleeve stuff!) and that you can push them down or cram them in a pocket if you get hot. They come in all price ranges but mine are these $10 Asics ones.

http://www.runningwarehouse.com/descpage-AARMW10.html

Jackets: One I use most is a thin, Nike half zip jacket for when I need just a bit of extra warmth.

http://www.runningwarehouse.com/descpageWRA-NWETZF1.html

The other is a thick, fleece model with double layers at the cuffs for protection and plenty of pockets

http://www.skirtsports.com/shop/product.cfm/id/5106-Ice-Queen-Jacket

(note, I got this for $25 in a closeout sale! There are FAR less expensive models. I do love it though!). If it drops below 30, I’ll wear this but any other time, it is far too hot. I also have some thick fleece sweatshirts that do the job nicely.

Compression capris: I wear my capri tights until the temperatures go below 38 or so. Self conscious of wearing spandex? I am! Don’t fear, many of these are very flattering! I do admit to swearing by a capri/running skirt combo. I seriously love this thing.

http://www.skirtsports.com/shop/product.cfm/id/1015-Lotta-Breeze-Capri

Tights: I wear long pants when the temps drop below 35. I have pants with skirts from SkirtSports and yoga pants from Target that fit the bill. When it begins to drop into the 20′s, I need more, whether it’s layering a thin pair of tights under my running pants or fleece. I have to confess that if it’s really cold, I run in baggy, ugly, old but very warm fleece LL Bean sweatpants. I’m getting ready to order some UnderArmour ColdGear tights as I’ve heard they are great.

If you’re short (4’11 here!), Moving Comfort, Lululemon, LLBean, and Athleta sell petite sized tights. I’m going to try a couple new things this winter and see how they work. Tights tend to fit okay on me since they are designed to stretch in length.

Hands and feet: I’m usually tossing off both hat and gloves early but on cold days, something covering the top of your head, your ears, and your hands is a must. It will make you feel warmer all over. Like I said before, go for fleece or wool for the most wicking and warmth. If your feet need extra warmth, try SmartWool socks. They are expensive but worth it.

Lighting: There is a really good chance that you’ll be running in the dark more often. Reflection is so important to allowing cars to see you on the road. If running at dusk or later, I wear a reflective vest and headlamp, both of which are relatively comfy.

http://www.runningwarehouse.com/descpage-AMPXP.html

http://www.runningwarehouse.com/descpage-PTI2.html

Winter Racing:

I stress more about weather for races than for regular daily runs but have discovered that throwaway items are my key. Black garbage bags give you a surprising amount of warmth while waiting for the start. Not sure if you’re going to get too warm in long sleeves? Cheap $2 knee socks from Target with the toes cut out are great armwarmers that you can toss, and you won’t cry if you a $1 pair of gloves slips from your pocket. Sweatshirts from the Old Navy clearance section or Goodwill can be tossed away without guilt as most bigger races will sweep tossed clothing and donate it to the homeless.

These inexpensive items can also tide you over from day to day as well if you need to add to your running attire in stages.

These are items I’ve picked up and experimented with over time. If you have any other ideas or items you swear by, please leave a comment!

LexRunLadies

ladies who run, sorta run, or want to run. and live around lexington. that's all.

Category Archives: gear