Good to see that you are awake this early on a Sunday morning.  Way to be a go getter!  You’re going to get so much accomplished this morning…then take a nap on the couch while watching college basketball this afternoon.  Well you have the luck of the Irish from all of your St. Patty’s Day celebrations yesterday, you can register for the Peachtree Road Race at 7 am!  There will be 40,000 entries accepted online and another 10,000 paper application from the Sunday edition of the Atlanta Journal Constitution will be accepted.  Just do it online so you don’t have to go out and buy a pencil.

The Peachtree Road Race is a fun event that has become a tradition for a lot of people.  All ages run this race so you could run it late into your years and start early.  You don’t have to be an avid runner or an occasional runner.  Some runners only to train specifically for the Peachtree Road Race every year.  This isn’t a race you want to try to get your PR in because of the large amounts of people.  Just get sub-seeded or below and avoid this.  The Preachtree Road Race is more of a fun, social event to participate in.  What better way to spend your 4th of July than in hot Georgia sun?  Insert pool party afterward and you’ve got yourself a celebration of independence!….Not that kind of celebration of independence.  Go America!

Trail Running, much like golf, is an individual sport.  The difference is that in golf most competitors say it is really about them vs. the golf course.  Although running races could be considered you vs. the race course or possibly you vs. other competitors, I think it is really about you vs. yourself.  You win either way!  Go You!

I’ve said before that running is 90% mental, well I lied.  When competing in a race running is 100% mental.  Once you get to that starting line you have a your personal maximum ability based on your training and natural strengths; however, only you can attain that level.  No matter what the course, weather, or other runners are doing, you have to focus on yourself and not worry about external factors.  You must keep yourself accountable.  You are the only one that can determine how you finish the race.  The fact is, no one is going to make you run faster.  No one is going to tell you that you could have pushed it a little harder.  Only you know what you are capable of and what you can accomplish.

Be proud of what you’ve done and how you are finishing your everyday personal races.  If you are losing money in the stock market, obtain more information to make better decisions; then go for a run to think about your next financial move.  If you are not moving forward in your career as quickly as you want, start working harder, find a way to get noticed, and start running at the end of your work days to reflect and decompress.  Maybe you’re unhappy with your body shape, that’s easy, just start running…anywhere at any distance.

Try to push yourself and take accountability for how well you deal with external factors.  This race is 100% mental.

A couple of weeks before my sophmore cross-country season my father, brother, and I went hiking for three nights on the Appalachian trail.  Being the over-confident 15 year old that I was, I wore tennis shoes instead of hiking boots on the trail.  I had been backpacking plenty of times before in tennis shoes but this time I seemed to develop some serious blisters (not to be confused with serious running).  One large blister in particular was on the bottom of my arch and kept growing larger and larger during the entire cross-country season.  I learned a lot about blisters and even visited a podiatrist.  Just because it requires less schooling than other doctors, a podiatrist is a doctor.  Some people just really love feet.  It’s better than being a proctologist because you love that part of the body.

Blisters are caused by friction, heat, dirt (which causes friction), and moisture on your feet.  You don’t want to create any friction, so make sure you break in that new pair of running shoes before going on a 20 mile run.  Although it is tough to tell by merely trying on a pair of shoes, try to make sure your shoe fits properly.  Many runners use small strips of duct tape (instead of band-aids) to cover hot spots on the areas they know are blister prone.  Duct tape stays in place well and the shiny back slides on your socks and feet, I recommend it.  Another technique to reduce friction is using petroleum jelly, but I’m sure you already knew petroleum jelly’s physical attributes.  You probably also already know that this technique tends to become very messy on long runs.  I’m sorry.  I too hate it when people tell me things I already know.  You also want to keep your feet dry.  Make sure you always have fresh (meaning not wet) pair of socks on.  If you’re high tech, you can also wear moisture-wicking socks made from synthetic blends.  Or if you are old school, simply apply foot powder before your run.  If you are really old school, then just throw some flour on your feet.

If you already have a blister, I’m sorry for you, they suck but there are things you can do for them.  If the blister doesn’t make walking painful, then put duct tape over it when running; otherwise leave it alone and let it heal by itself.  The body has its own, amazing healing powers.  Very magical.  If it does hurt then you need to drain it.  When there is excessive friction the body produces a fluid underneath the skin.  You know that fluid isn’t necessary, so release it.  First sterilize a needle and make four insertions at each corner of the base of the blister.  Then press down on your skin and allow for all of the fluid to drain out.  The reason for the four insertions is that you want to make sure you get all of the fluid out of every pocket of the blister.  Do not tear off the skin.  Natural skin the best protection against friction on your foot.  After you pop the blister, allow it to heal in the air as much as possible.  Fluid dries.  If your blister is leaking yellow fluid or has red lines around it then it may be infected.  Consult a doctor…a podiatrist type.

There are other techniques using moleskin and 2nd skin but those are for when your blister goes from bad to worse.  The best thing to do is catch the blister early.  You could go a whole cross-country season competing on the same blistered foot; but still do awesome.  Running’s 90% mental anyways.  Blister prevention will just help you on the other 10%.

As it gets warmer outside it is time to start focusing on your hydration levels.  I’m really into hydration.  The most important thing that you need to remember is that hydration isn’t just drinking plenty of water, it’s your body being able to retain those fluids, this is where salt comes in.  Get yourself  some high quality NaCl.

I didn’t always realize that salt was needed for hydration, I always assumed the opposite, that it dehydrates you.  I quickly learned I was wrong while attending the US Army Ranger School.  At Ranger School we were given salt packets to put into one of our canteens, the other canteen was to remain normal water.  Even though we were in the hot South GA sun in the middle of summer, physically exerting ourselves for 18 hours a day, and eating so quickly that we only got small amounts of salt from our food, I thought I was smarter than the Army.  I deduced that salt wasn’t good for me, it would dehydrate me.  So I didn’t add the sea salt to my canteen.  I went down hard for dehydration.  At one point I became disoriented and was slurring my speech.  For this I got about an hour of rest along with your temperature checked about 10 times rectally.  Pretty fun but I don’t recommend trying it.  So after that I began pounding the sea salt.  This technique worked!  From despair comes great innovation.  Thanks US Army!

When you sweat (and urinate), you loose sodium which you need replenish in order to intake more fluids to hydrate.  The more you sweat, the more sodium you loose.  It’s just math.  Mathematically, during long runs you sweat about 2.25-3.4 grams of salt per liter and about 1 liter per hour.  Every body is different so you need to closely monitor your personal hydration levels.  Some early signs of dehydration are nausea, muscle cramps, disorientation, slurred speech, confusion, and inappropriate behavior.  Try to blame your inappropriate behavior on your low sodium levels next time.  In order to avoid this happening you need to focus on the amount of salt you are taking in, especially before a long trail run.  You should take about one gram of sodium per hour when on running long races.  I like to get my salt intake from pretzels during a long trail run.  Also start acclimating yourself to the heat during your training to help your body know better how to react to the loss of salt.  The week before a trail race try to intake 10-25 grams of sodium per day.  This will give you a good base going into your trail race.  Lastly, you should avoid aspirin, ibuprofen, or other anti-inflammatories which decrease your sodium levels.  Medicine’s for suckers anyways, headaches are cool.

So stop wasting your salt by throwing it all over your friend’s “game.”  Save it for the trail race playa hata.

I was hanging out with my little Brother (Big Brother Big Sisters of America) this weekend at the park when he asked me why road bike tires were thinner than mountain bike tires.  Instead of telling him the obvious, simple answer; that the terrain the bike is made for riding on dictates the type of tire, I decided to explain the concept of aerodynamics to him.  I’m not sure if he totally got it.  Maybe the next time it comes up.

Then today I did a 12 mile run, traveling 6 miles out and 6 miles back.  I was feeling fine the whole run, but when I turned around I noticed a somewhat strong wind coming at me.  I never noticed it when it was to my back.  You never really notice the wind until you are going against it.  Why is it that when running fast we attribute our fast speed to ourselves and not the wind; then when we turn around, we  blame the wind for us running slower?  I guess the answer my friend is blowin’ in the wind.  The answer is blowin’ in the wind.

Wind resistance is created when an irregular object breaks the air around it, forcing the air to separate upon hitting the object.  A study was done by Kyle, CR and Caiozzo, VJ named, “The effect of athletic clothing aerodynamics upon running speed” in which they found that it is possible to improve a runner’s aerodynamics anywhere from .5% to 6%.  That could be a substantial amount of improvement.  I know what you are thinking, ‘How can I combat something that I can’t even see?!’  With commitment my friend.

First you need to cut your hair.  Hair gives the most resistance to wind than anything other part of your body.  If you are a male, shave it tight.  If you are a balding male holding on to half a head of hair, then shave it bald, it looks cooler.  If you are a female, then shave it.  Or put it in a ponytail or something.  I don’t know.  I do know that if you are really serious about running you will shave the rest of your body hair as well:  eyebrows, legs, armpits; anything with hair.  No.  You won’t look weird; you’ll look seriously awesome!

Next you need to wear tight fitting clothing.  Men need to be careful doing this.  Not all men are attractive when wearing form fitting clothes.  Consult a friend or relative before attempting to reduce your aerodynamics with clothing if you are a male.  The point is simple though, whether you are male or female, the less baggy clothes you have flopping around, the more wind will flow right past you; not slowing you down a bit.  Wear a “skinsuit” to reduce the most direct friction from the wind.  We don’t want no friction.

Although body hair and clothing are the two main items that give you most wind resistance there are other things you can do while running to combat the wind.  For instance, you can run with your head down, or not move your arms, keeping them within your body.  You can also run sideways.  It’s not as ridiculous as you think.  Kyle and Caiozzo’s study also said that a 2% improved aerodynamics shaved .01 second on 100m and 5.7 seconds for a marathon.  Now that’s substantial science!

No it’s not.  While I’m all for you giving yourself the best equipment and shoes to help you attain your goals, I just personally would rather make up that 5.7 seconds with guts while looking cool doing it.  Probably wearing a seriousrunning.com shirt for optimal coolness.  Then everyone will know you’re a serious runner!

Courtesy of Defiant Photography Atlanta

Be a part of history and run the trails at the Georgia Horse Park where the Olympic Mountain Biking competition was held in 1996.  The XTERRA Georgia Trail Race Series Runnin the Rocks 10k Race is a great trail race at the horse park put on by Dirty Spokes Productions, LLC.  I know what you are thinking about this race.  6.2 miles isn’t that serious.  Well, you’re wrong.  This is a very difficult course with a number of inclines and technical downhills that will challenge you and leave you breathless.  Breathing is for suckers anyways.

This race may have been a little more difficult for me than other runners because I started it a bit too fast.  Although I held my position from my quick start, passing two runners and not allowing any to pass me during the race, I thought I was going to throw up at about mile two.  I wasn’t sure how I was going to make it.  The runner in front of me had been slowing down so I figured what better time to pass him than when I was exhausted.  I decided to blaze past him on the uphill.  About two minutes later I heard him gagging and throwing up loudly!  It sounded like he was feeling just as bad as I was.  When running competitively don’t focus negatively on how poorly you are feeling personally, but think about how slow and tired the other runners in front of you are.  You’re always thinking of yourself anyways.  Maybe you should think of others sometime.  Then pass them!

Dirty Spokes Productions, LLC describes the race as, “…a great single and double track off road running experience! The race will start in the “Steeplechase Field” (required for spacing) but will soon lead into the woods. The terrain is rolling hills, single track, double track along with technical sections and creek crossings (about 2-3 feet wide ⁄ 2-3 inches deep). The course is beautiful and offers something for every runner truly wishing to ‘ditch the city’.”  I had a great time ‘ditching the city’ for this run on a beautiful Saturday morning.  I liked that there were logs and other obstacles to hurdle on the course giving you the feeling of really running on a recently blazed trail.  The trail floor was also very technical with a lot of exposed roots and rocks to dodge and maneuver which was a lot of fun.  The switchbacks were great, letting you truly feel like you were escaping the city.  I didn’t even know I was near downtown Conyers, GA!

The XTERRA Georgia Trail Race Series “Runnin the Rocks 10k Race” was a well run running event.  Race registration was quick, there were plenty of restrooms, plenty of food and Gatorade afterward, and again quick race results.  My favorite thing that Dirty Spokes Productions, LLC does that other races don’t seem to do is the overall quick post race operations.  When you are tired after a race you want to relax a little bit, talk to other runners, and refuel, but eventually get back home to take a shower and eat a much deserved lunch.  After the bulk of runners finished the race, the organizers quickly posted the “unofficial” race results.  Any psychologist will tell you, positive reienforcement needs to be quick to be effective.  Same goes for negative reienforcement so no matter how you did in the race you’ll be able to give yourself quick feedback!  Yeah for you!  Dirty Spokes Productions also start the awards ceremony at the right time.  Even though there were still a few participants walking the course, the race organizers went ahead and started the awards ceremony which I really liked.  It allows other participants, who may or may not be receiving anything, to attend the awards ceremony and cheer on their fellow running comrades.  It allows for a fitting celebration for fit individuals.  How fitting.

So next year be a part of history and run this Olympic course in the “Runnin of the Rocks 10k.”  Likewise, if you want to run a well organized and executed trail race then check out one of the other races in the XTERRA Georgia Trail Race Series. Do it.

I’ve been looking for a knee brace to periodically wear as a preventative measure because my knees are worn down from “jumping” (more like “falling out of a plane and hitting the ground”) from an aircraft in the Army’s 82nd Airborne Division.  I thought about getting the standard, black knee brace from Target or somewhere but I decided if this was going to be used as a preventative measure for years to come, I should try to get something a little more sophisticated.  I got Zeuba Vital knee support from Gaiam. I had never used any products from Gaiam before but read in the marketing pamphlets about their commitment to the environment and a free trade program that helps local artisans in lesser developed countries sell their goods.  That’s pretty cool.  I say “lesser developed” countries because I don’t consider Vietnam, Cambodia, or Indonesia 3rd World Countries.  So what are they then?  2nd World? What’s an example of a 2nd World Country?   Is the United States a 1st World Country?  Why do we only point out countries that are 3rd World?  So condescending.  Come on, One World, One Love.

Army Airborne jumpers are taught to put their feet and knees together, try to gauge which way the wind is taking them, and to “roll” with their impact.  Depending on weather conditions, about 4% of soldiers get hurt on every jump (this statistic is based merely on my experiences); breaking ankles, getting concussions, and snapping knees.  Even if you don’t get a serious injury, these landings take a toll on your body.  Add that with all of the times I had to “get down” or “take a knee.”  Try doing that for an hour or two on a concrete sidewalk.  Go ahead and stand up a minute and stretch if you need to.  It only gives the enemy a bigger target.  No big deal.  Why can’t bad guys in Iraq fight in the soft desert sand?  So selfish.  Only thinking about themselves.

I’m not complaining though, I just don’t want my knees to get in the way of me running for many years to come.  There are plenty of knee braces out there where, “You’re wondering who i am-machine or mannequin, With parts made in japan…Domo arigato, mr. roboto, domo…domo.”  Alright Kilroy, you don’t have to worry about being a robot with the Gaiam Zeuba Vital knee support.   The reason I like this knee brace is that it is comfortable while also providing the support I need.  It is lightweight, breathable, and allows for circulation in my legs.  It really didn’t take anything away from my normal running style, improved it if anything.  I barely knew the brace was on!

As soon as I started running I could feel the difference between my knee with the brace on and the non-braced knee.  I honestly didn’t know how much my knees actually hurt until comparing while running.  This is a great knee brace because of the innovative athletic, visco-elastic massage ring that stabilizes and activates muscles.  The ring is a gel-like substance which really kepts my knee from shifting while allowing a little room for flexiblility.  There is also an adjustable Turbo-Strap that “exerts pressure on thigh to improve coordination for running.”  If you need help with your coordination while running I don’t think this knee brace is your answer.  Consult a doctor or drink a V8.  I did like using the Turbo-Strap to keep the brace tight around my thigh.  I didn’t have any problems with it sliding down!  Amazing.  I sweat a lot and often become slippery…when wet.

So if you want to prevent injuries before they get too serious.  Then be Serious about your Running and check out this knee brace.

The search for the perfect running shoe is over.  I decided to go with the same brand of running shoe I had before.  I tried many different types of shoes, ran in them, did my research and eventually could not find a running shoe that I liked better than my Brooks Adrenaline GTS 8s. I guess if the shoe fits, run in it.  There’s no need to reinvent your “wheels.”

Although I found my perfect pair of running shoes, I still have a problem with the shoe laces being too long.  It seems to be the norm in running shoes these days.  I don’t know why.  So now I have to find the right laces for my perfect running shoes.  Why is it so difficult to make me happy?  Because I demand perfection.  Well, at the very least, I demand being close to spectacular.

I didn’t realize how diverse shoe laces had become until I started doing my research.  You’ve got the flat, the fat, the round, the colored, the infants, the big foot, the waxed, the elastic, even the butterfly and the daisy styles.  These are just some examples, there is a plethora of other shoe laces out there.  It became too much information for me to properly delineate.  Apparently there are 2 Trillion ways to lace up a standard 12-eyelet pair of shoes.  Click here if you want to learn more about general shoe lacing and tying techniques from Ian, a shoelace expert and connoisseur. It’s actually pretty interesting.  Then, go to your parents house and yell at them for not teaching you how to properly tie your shoes when you were 5 years old.  I personally wore Velcro shoes until I was about 10 years old.  Why learn to tie your shoes when you can wear Velcro?  I was so much smarter back then.

So, although I bought the exact same pair of running shoes that I had previously owned, I’m always looking to try new things, but I just don’t understand why running shoe laces have been getting longer and longer as time passes.  Are people’s feet evolving to be wider?  I didn’t realize homosapiens had balance issues.  Maybe my feet are just that skinny and when I tighten my shoes I get all a lot of that extra lace.  And no, it’s not true what they say about the width of one’s feet being directly proportional to other body parts.  Shattering stereotypes is my middle name baby.  Chris Shattering Stereotypes Barber, B.A.  Don’t act like your not impressed.

I don’t think I’m smarter than the shoeientists and shoeginneers at Nike, Brooks, or New Balance; so with my last pair of Brooks Adrenaline 8s I tried using the standard model laces that came with the shoes for the first couple of months.  Upgrades are a rip off anyways.  As my shoes tightened to my feet, the longer my laces  hung out.  I’m all for “hanging out” but it started to become a hazard for me.  I started to trip over the excess string, falling to the ground on multiple occasions.  Even though my falls were typically when I was running with someone of a slower running pace, I needed laces that would be safe for any pace I chose to run.  I finally broke down and bought some standard shorter, thinner shoe laces at the dollar store and put them in my running shoes.  I’m going to do it again for my new running shoes.  I’ll probably get some other things at the dollar store too.  Steak sauce, “orange” cleaning solution, maybe a spatula or an extension cord.  I don’t know.  I don’t know if I’ll have enough time.

I honestly can’t understand why the thicker, round, and longer laces that come on most running shoes today are better.  The thickness and roundness of the laces helps the knot hold better but the length is just plain ridiculous.  Even when you double or triple knot the laces they end up being way too long.  Even Shaq would have excess lace on his running shoes.  Not that Shaq runs.  That’s for Stevey Nash to worry about.

Our American way of thinking that bigger is better doesn’t always ring true.  “Super-sized” food just makes us fatter, SUVs use way too much expensive gas, and big houses come with high mortgages that Americans are struggling to afford right now.  Let’s stop this Manifest Destiny of running shoe laces before it’s too late.  Next thing you know we’ll be buying Alaska or Louisiana!  The horror.

If running is 90% mental then why not think about the mental aspect of running a race.  I’m not talking about working on your mental toughness to push through, it’s the mental aspect of competition that help you win the race.  Here are five pointers to help you compete better:

1. Never look back – Too many runners do this.  Never look back to see how close the runner behind you is.  This screams that you are tired and just holding on.  If you want to gauge your lead, wait for a switchback and look out the corner of your eye.  Switchbacks on trail runs are perfect for this.  Never let the runner behind you see you turn your head around.  If you see someone do this, pass them.

2.  Wave and Talk – When going through water points wave and say thank you to the volunteers on the race course.  They will appreciate it, you will feel more positive, and most importantly, the competition around you won’t think you are tired.

3.  Pass Lightly – When approaching someone you want to pass try to be as quiet as possible.  You want to be able to zoom right past them without them noticing or having time to react.

4.  Breathe Lightly when Passing – When you pass someone you want them to think you are feeling better than you really are.  You’re racing.  Shorten and lighten your breathe.  Of course you are tired.  Your opponent will think, ‘He’s feeling fine.  He’s not even breathing!”

5.  Pass on uphills – This also makes your opponent think you are less tired than you are and is a great to opportunity to gain ground.  Everyone runs slower running uphill.  Not you though.  You run faster.

One thing to keep in mind though is that if you see me in the race I’m not doing any of these things.  I’m not faking anything, I’m really not tired at all.  I could go another 5 miles.  Seriously.  (notice the sarcasm?)

Courtesy of Defiant Photography of Atlanta

I ran the XTERRA Georgia Trail Race Series Race Thrills in the Hills today and it was just an extremely sloppy event…because it had rained for 24 hours prior.  It was wet out.  I’ll go ahead right now and just tell you; I loved it.  After watching 24 hours of rain and waking up at 6 am, I wasn’t very motivated to run this morning but that soon changed when I got out on the course and started running.

The trail is used for mountain biking and is highly trafficked so the trail floor was good ole’ Georgia red clay.  I love it.  It made the course a little more technical with the abundance of standing water.  Let’s see you do that Pacific Northwest soil!  The start was wide enough to allow for runner’s to space out for the first 800 meters, then it’s 95% singletracks…dot com. The only points that weren’t singletrack were the longer hills traveling up the power lines which worked great for the course on this wet morning.  These hills had grass on the sides of the double-track trail which made going up the hills a little more bearable.  This is where I made my moves.  Three water and Gatorade stations spread out enough that you we still able to get your time in by yourself on the trail.  Overall, the best thing about the course was that it was rolling, allowing you to keep a fast, rhythmical pace.

The race was also very well organized.  It looked like the 400-500 people who registered, showed up for the race even in such harsh conditions!  Race registration was the smoothest I have ever seen it.  I was a race day entry and they got me an ankle chip and a number within 7 minutes of me getting there…and this was less than an hour until the race start!  They probably could have used a couple more porta-potties but I’ve never been to a race that didn’t have a long line to use the restroom.  I pay attention to porta-potty levels because I go to the bathroom before every race I run…maybe you didn’t need to know that.  However, there was an abundance of woods if you had an emergency.  Interesting huh?  My favorite thing about the race organization was how quickly they printed out unofficial results.  I hate having to wait, sometimes until the next day on the Internet, to find out if I broke into the top three in my age group, what place I got overall, and what my official time was.  Everyone you see after the race is going to ask you how you did.  I hate having to say, “I don’t know.”  I know everything.  At Thrills in the Hills they had the times posted about 30 minutes after the first finisher!  Just enough time to enjoy some fruit and Gatorade and talk to other runners.  Mixed crowd, all types of runners; all had extremely dirty calves.  The front of my body was pretty dirty too.  So yes.  I was behind somebody at some point in the race.  Well, about 17 somebodys.  I know this because I saw the results before leaving the race!

Overall, this is a great race and trail to run.  I drove an hour to the race this morning but I would travel at least 2 to run this race!  If you live in Georgia and don’t run this next year you are lame.  I’m cool.  I ran it.