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Currently Recommended for Different Uses, If I had to Pick One Today for Each Use (Dec 2019): Races - Vaporfly Next%, Vaporfly 4% (blue) Tempo, Interval - Vaporfly 4% (orange), Carbon X Hills - Razor 3, New Balance Rebel Easy, Long - New Balance Propel, Solomon Sonic RA 2 All Around - Reebok Forever Energy, New Balance Rebel Cold  weather/rain - Nike Odyssey Shield Other Shoes: New Balance Propel  - So just got this shoe as an alternative to the 1080v10, since it was only $60.  I can get it now for $50.  This is a good long shoe.  The only downside was the high heel collar.  It felt awkward walking, but didn't notice it after I got running. Topo Zephyr  - Still testing this shoe.  Initial run was bad.  But every reviewer has indicated the need for break-in.  Will give in 30 miles.  Initially, very firm.  Adidas Solar Glide  - So, I got this shoe for $35. I had sworn off Boost shoes, but it was so cheap, a...

So, to put to thoughts all that happened leading up to Chicago and during the marathon. Left at 6:30am for the flight.  No real issues.  Saw another Strider at the airport and we synched up on plans for the marathon and what we did or didn't know.  I had planned (so I thought) for most things, including rain (not in the forecast, but just in case) and some level of wind/cold (thought start would be in the 37 to 40 degree range).  Packed racing gear into a separate bag that would be with me.  We ended up not checking in anything. After arriving in Chicago, to the CTA to downtown (saved some money).  Had to drag the bags .7 miles to the hotel in light rain.  We stayed at the Loews.  They had a room ready (we arrived at 10am), so that was handy.  I asked for a late checkout (2pm), which they gave me.  That was appreciated, and removed some of the pressure off of getting back quickly from the marathon. Lunch was a Chicago hotdog and Po...

Finished last "long" run today.  Beginning final days of taper before the marathon.  Last few weeks of training have been high intensity, but not high mileage.  Approx. 41 miles per week with avg paces in the 8:20 min/mile range.  Long runs have been been fast finishes, with an 18 mile run at 8:08 min/mile pace. Current race attire/equipment are as planned: New Balance Ice shirt (not singlet) Zensah arm warmers (current temp projection is 40 degrees at start) -- not sure if I will use a disposable sock as an alternative disposable gloves Reebok shorts (5 inches) Julbi sunglasses injinji socks (trail if colder) Vaporfly Next % Naked Running Belt 2 containers for 6 BCAA and 6 salt capsules 5 Huma and 5 Spring gels placed into 2 containers (150 ML hydropac soft flasks) -- removed Carb Boom gel from rotation due to issues today and last week (assuming this is causing the problems) 1 Clif Chew Blocks (6) ??? Cell phone (iphone SE) Forerunner 935 Stryd Wi...

Currently Recommended for Different Uses, If I had to Pick One Today for Each Use (Sept. 2019): Races - Vaporfly Next% Tempo, Interval - Vaporfly 4%, Carbon X Hills - Razor 3, New Balance Rebel Easy, Long - New Balance 1080 v9 All Around - New Balance Beacon, New Balance Rebel Other Shoes: Adidas Prime Parley  - Will use on treadmill. Reebok Sweet Road 2  - On hold for use after RA 2. Reebok Floatride Forever Energy  - Will rotate them in after Beacon. Reebok Floatride Run Fast  - Ran in them recently, and they really feel like a racing flat.  I don't get as much feedback from them at paces above 9 min/mile. That said, as I increased my pace (i.e., faster), the shoes started responding better.   Salomon Sonic RA 2  - Surprisingly nice shoe.  It is a bit long.  Will have to test to see if can be a long run shoe.  Picked up on ebay for $48, what a deal.  Starting rotating this shoe in as I start decreasing the ...

This is an update to my post in April.  For the Coastal Delaware Marathon, I used Spring gels every 3 miles with a Clif Bloc chew as an alternate.  What I noticed recently is that these gels provide significantly less carbs than the Huma gels (17g vs. 21g) and less sodium (60mg vs 250mg).  This might explain some of issues that I saw in the race (bonking around mile 20 and cramping at mile 24).  I am targeting 60g of carbs and 750mg of  electrolytes an hour.  To get there, I am now planning on using/executing the following:  taking a gel, electrolyte capsule and BCAA capsule 15 minutes before start of run (to pre-load energy processing prior to the run) taking a gel every 20 minutes  rotating through carb boom!, huma, and spring gel every hour (one of each, and 1-2 will be caffine) adding 1-2 salt capsules from gu every hour (140mg per capsule) adding a BCAA capsule from gu every hour (will have to see if this helps in long runs) I hav...

Currently Recommended for Different Uses, If I had to Pick One Today for Each Use (June 2019): Races - Vaporfly 4% Tempo, Interval - Zoom Fly Flyknit (will retire July @ 250), Carbon X Hills - Razor 3, Zoom Fly Flyknit (will retire July @ 250), Carbon X Easy, Long - Vomero 14 (will retire July @ 300), 1080 v9 All Around - Beacon Other Shoes: Adidas Prime Parley - On hold.  Will use on treadmill. Hoka One One Carbon X -  I really didn't like this shoe the first 25 miles.  I'm not sure if it was break-in issues or the drop.  I'm on mile 40 and the shoe is starting to work for me.  I still don't feel a pop like the Zoom Fly or Vaporfly.  It is comfortable up to the 11 miles max that I have run so far.  Reebok Sweet Road 2 - On hold. Reebok Floatride Forever Energy  - Will rotate them in after Beacon. Reebok Floatride Run Fast - Ran in them recently, and they really feel like a racing flat.  I don't get as much feedback fro...

So, I decided that I wanted to try to find a running coach this summer to help with my marathon PR.  I started by reaching out to a coach that reviews shoes on 2 websites that I go to.  After a 30 minute discussion, I wasn't totally sold.  He was nice enough, but he lives in CA (so no one-on-ones), and wanted some level of commitment to his plan/schedule (i.e., his workouts would trump other training, like my Striders' marathon training).  His costs were $325 per 3 months. I then reached out to a coach on another website.  Most of the coaches had significant running experience.  I had a free consultation with the recommended one for me.  It was a nice conversation and he was more flexible than the 1st individual.  Cost was $60 for a plan, $39 for a consultation or $189 per month for more one-on-one work.  He lived in OR, so it was video conferencing one a week.  I was ready to try him out for a month, but I sent some final questions to...

I really didn't want to run this race.  Last year was one of the worst experience I've had in a race.  The temperature was hot (73 degrees and up) with high humidity.  Coming off a good half marathon at Fredrick (almost 8:00 miles), I had high hopes for this race.  By mile 5, I was hurting.  I had to walk through the next water stop so as to not pass-out or throw-up.  My pace slowed significantly.  I was able to finish, but it took me over 30 minutes to recover.  My end time was over 9:10 miles, way off my target.  I didn't sign up till 2 week prior to the race.  I had recovered from the marathon, but still wasn't sure if I was ready.  In reviewing last year's race data, it was clear that my heart rate was 10 beats above normal for a race (171 vs. 161).  I promised myself to manage this race better than last year.  I would continually adjust my pace so as not to exceed 161 bpm.  I wasn't too worried about PRing give...

Currently Recommended for Different Uses, If I had to Pick One Today for Each Use (May 2019): Long - New Balance 1080 v9 Tempo, Interval - Nike ZoomFly Flyknit Hills - Skechers Razor 3 Easy - Nike Vomero 14 All Around - New Balance Beacon Races - Vaporfly 4% Other Shoes Adidas Prime Parley  Reebok Sweet Road 2 Reebok Floatride Forever Energy Reebok Floatride Run Fast Shoes in consideration this months/last month Skechers GoRun 7 (returned) - Believed this would be the evolution of the Hyper foam beyond the Razor 3, but the upper fit is horrible.  Had to return the shoe.  Adidas Boston 7 (redundant) - Some reviewers believe Sonic RA and Reebok Floatride Run Fast are better shoes than the Boston 7.  Additionally, the Reebok Forever Energy is approx. the same weight and bounce, but more cushioning.  I have removed it from my list of shoes to consider. Salomon Sonic RA/ RA 2 - Similar shoe to Adidas Boston 7, and other lightweight, ...

It has been 3 weeks since the Coastal Delaware Marathon.  I thought I could accelerate recovery, but that didn't happen.  Week 1 was bad from a soreness perspective.  In week 2, pain started in one calf muscle.  It felt like a cramp but not full-on pain.  This slowly resolved itself in week 3.  I am back to 15+ miles long and tempo runs at target marathon paces.  I am still at 2 off days a week so plan on getting back to normal training weeks starting next week (40-50 miles a week, 2 tempo/hill/internal workouts a week).  I have continued to reduce paces to target zone 2 heart rates for non-aggressive workouts.  Over the summer, this will be the approach to see if I can increase endurance at marathon race pace.  If I can maintain marathon pace of 8:15 minute miles from mile 20 to 26.2, based on  the Coastal Delaware Marathon, I can recover 4.5 minutes.  This would put me on track for the goal time of 3:30 minutes.

Most running shoes have removable insoles since everyone's feet are different.  The exception seems to be (1) inexpensive shoes -- to potentially reduce costs and (2) high-end lightweight racers -- to reduce weight.  I have been able to run in these shoes without needing my aftermarket insole but haven't run longer distances for fear of creating problems for my feet.  Today, I decided to take the insole out of my Razor 3.  I want to use these shoes for more distances beyond 10K and there is little arch support in the glued insole.  Slowly removing them was not too difficult, but I needed to take a screwdriver to the "glued" on foam that stayed in the shoe to make the interior flat.  This worked well and I am trying my different remaining aftermarket and OEM insoles.  Normal insoles seem to weight .5 to .6 oz.  The heaviest insole was an ortholite insole at 1 oz.  The removed insole weighed about .3 oz.  That said, I will likely do this a...

I have run 4 marathons to date.  I am going to compare the 4, along with recommendations.  Will rate as follows (5 is best score, 1 is lowest): Cost Race size After Party Elevation Course Race Logistics (bathrooms) Crowd After Party Coastal Delaware Running Festival - Just ran this marathon so my impressions are fresh.  I recommend this race as a good one to attempt to BQ on and is tied as my favorite race so far. Cost - 4.  This was  generally an inexpensive race.  $108 for the race, and then hotel for $125 a night.  Cost can only get cheaper if I didn't have to travel.   Race Size - 4.  So this score is subjective.  This race was < 700 for the marathon.  All the fast runners were at Boston.  I liked the size, but would have like someone closer to my pace to run with since the pacing groups were 5 minutes in front or behind my target pace. Elevation - 4.  Only 400 ft of elevation.  Thou...

So, one day after the marathon and here are my thoughts. Night before: Like the Marine Corps Marathon, we stayed overnight in a hotel, the Atlantic Sands.  This worked out well as I was right on the boardwalk and I had reserved a suite (to make it easier in the morning with the family on the trip too).  Dinner was Italian, with me having pasta and chicken.  The one gotcha was me catching my foot on my PJs just as I was about to go to sleep.  I wrenched my right hip, to the point I was having issues moving and standing.  How ironic for all my work to go up in flames hours before the race.  I kept moving and stretching, hoping things would get better in the morning.  I was in bed just a bit after 11:00pm with a target wake up time of 4:30am. Morning of: So, still pain in the hip when I got up.  I started eating and prepping for the race.  After downing my bagel, I slowly went through the dynamic stretches.  The hip loosed up....

What not to do prior to a marathon..... try to cut a tag off your running belt.  So, this tag is annoying me as I try to put my flask in while running.  I decide to cut off the tag.  In doing so, trying to get close to the edge of the belt, the scissor cuts into the mesh belt (naked running belt).  The primary belt I have been training with has just been compromised.  I now have to go to my older belt, which happens to be too big now since I have lost over 5 lbs since my last marathon.  The other choice is my running vest.  Trying it back on, it definitely feels different than the belt, and doesn't carry as much fuel. Luckily, my wife took a look at it and said "I can sew this."  15 minutes later, my belt is working again.  The hole is gone and I am back on track for the race.  Disaster avoided!!!! The rest of the evening has been prepping clothes and essentials for the race.  Fortunately, rain has been removed from the forecast...

When I first starting running, I was concerned about how I would contact people and/or they could contact me on a multi-hour, or even 1 hour run.  I wasn't a big fan of carrying a smart phone since I didn't listen to music initially (i.e., for the entire first year of heavy running).  My solution was a Samsung Gear S2 watch with cell phone connectivity (got it on sale).  It also started supported Spotify at some point.  Ultimately,  the S2 didn't work for me: Pros Lightweight compared to a smart phone Can synch with my SmartPhone number through DIGITs Spotify application Can give location through Glympse integration Cons Battery power is very short (3 hours max with everything turned off except offline Spotify) With mobile turned on, further drains the battery Using Spotify and Glympse can be difficult and inconsistent Health and activity tracking/running apps are inconsistent and inaccurate (GPS) so can't get rid of normal watch (Garmin) In ...

In the final week of taper prior to the Marathon.  Will finish the last long run with an easy run today of 8-10 miles.  Was going back and forth on whether to use my first Vaporfly (Orange with 56 miles on it) or use my 2nd Vaporfly (Blue).  I decided yesterday to break-in the Blue VF.  The 1st mile was bad.  Arches ached a bit, and had a funny sliding sensation in the right foot (like I could feel the carbon plate during the toe-off).  By mile 2, this went away and the shoe felt like the Orange VF.  I did notice the sliding sensation when I was walking after the run.  I am still leaning towards the Orange VF, especially since the marathon has some gravel sections.  The Blue VF will be backup. I am a bit concerned about the long taper and if the "recovery" will support the hard pace.  I ran a 800m calibration attempt at the track at just under race pace (7:45 miles) and average was close to 156.  Will run another calibration today...

My first Skechers, and it didn't disappoint. Sizing: True to size Insole: Removable Arch: Used currex insole Weight: 9.4 oz Recommended use: Long, multi-use Pros: Nice bounce Great fitting upper Will work for long and faster runs Don't need insole (i.e., built-in insole) Inexpensive Cons: Not the most attractive shoe Outsole doesn't last as long as other shoes The fit on this shoe has been good.  I have always run with with the currex insole.  I have never run on the 2nd insole.  I have used it on some faster runs, but retired the shoe before I started running sub-8 minute training runs. There is significant cushion in the forefoot and sole.  This shoe is my 2nd choice for long runs.   I recommend this shoe.  Especially since it can be purchased for $60-70. Comparisons: Adidas Supernova (Glide 9)  - Ride 7 is the winner.  This shoe is heavy and feels over done in the upper.   ...

Given a generally successful 2018, and the fast Marine Corps Marathon, my goals for 2019 are: Exceed 2000 training miles (on track) Qualify for the Boston Marathon (3:35:00 or less time) with a buffer of 5 minutes (3:30:00) (partially done, qualified, but buffer was only 1 minute) Target 3:25:00 Marathon for Chicago (i.e., train over summer, even if don't hit 3:30:00 in spring) (just starting) Coach for a Striders session (done) Run outside in the fall

Having run 3 marathon's now, I normally use the following: Huma+ gel (caffine and non-caffine) with electrolytes Some type of block/chew I have noticed that if I only use gels, by around mile 18-20, my stomach gets a bit upset.  I usually take a gel between 3-4 miles.  The last marathon had me take 5-6 gels, and one gatorade block/jelly beans (100 calories).  Pre-race, breakfast is usually 300 calories of bagel/peanut butter or jelly one+ hours prior to race start. In regards to gels, I have used several versions of GU but they are too sweet.  Before the first marathon (Huma+) and in recently training cycle, I have experimented with various other gels.  Specifically, Spring Energy and Maurten.  Also tried honey stinger gel (bulk).  What is unique about Maurten is that it doesn't require water, has a consistency of jello, and is only slightly sweet.  Three issues are (1) it is expensive (2) noticed some discomfort at times (3) no electro...

Training choice for the VaporFly. Sizing: True to size (stretch to fit) Insole: Removable Arch: Don't need to use currex insole Weight: 8.4 oz Recommended use: Tempo, interval, faster paces Pros: Noticeable bounce from carbon plate Snug fitting upper that takes time to stretch Don't notice the weight (though some reviewers believe it is bottom heavy) Use primary for less than 13.1 miles, but have used for over 17 miles Cons: Shoe lace doesn't stayed tied, need double knot There isn't much heel outsole, so I am constantly applying shoo goo  Heel can feel unstable The fit on this shoe required break-in.  Likely 1 run should dial it in.  I go for this shoe whenever I am trying to run faster paces (i.e., < 8:30 min/mile for me).  I like the cushion and the pop from the react/carbon plate.  I have used this shoe in this size with the OEM and the currex insole.  The carbon plate gives this shoe more pop than the Epic Rea...

Current Race List: 2017 Clydes 10K ( PR ) 2017 Baltimore 10 Mile ( PR ) 2017 Baltimore Running Festival (Marathon) ( PR ) 2017 Over the Bridge 10K ( PR ) 2017 13.1 Baltimore ( PR ) 2018 George Washington Birthday (Marathon) ( PR ) 2018 Marine Corps 17.75K 2018 Cherry Blossom 10 Mile ( PR ) 2018 Clydes 10K ( PR ) 2018 Fredrick Running Festival (5K and Half Marathon) ( PR ) 2018 Baltimore 10 Mile 2018 Baltimore Running Festival (5K and Half Marathon) 2018 Marine Corps Marathon ( PR ) 2018 Zaching 10K ( PR ) 2018 Annapolis 13.1 (not really) 2019 Penguin Dash 5K ( PR ) 2019 Striders 10 Mile Challenge ( PR ) 2019 Coastal Delaware Marathon ( PR ) 2019 Spring Hops 5K (TBD) 2019 Chicago Marathon (TBD)

The following are my favorite sites/people for reviewing running gear: www.roadtrailrun.com  - trusted resource for in depth reviews www.dcrainmaker.com/  - trusted resource for electronic running gear www.solereview.com/  - not as trusted anymore, but still like to visit www.doctorsofrunning.com  - not many reviews, but another resource www.believeintherun.com/  - high-level overviews, not always agree with conclusions www.runningshoesguru.com - reviews are not always accurate, but another reference www.runrepeat.com - multiple reviews fellrnr.com/wiki/Main_Page  - reviews on shoes and gear the5krunner.com/  - reviews on shoes and gear tinamuir.com/winter-running-what-to-wear-at-every-temperature/  - Great link for what to wear in colder temperatures The following are youtube.com posters: kofuzi - Chicago runner that has very good shoe reviews  thegingerrunner - fun reviewer DC Rainmaker - many reviews on equipment Beli...

I was suspect of this shoe with all the positive reviews from multiple reviewers, but it has met all my expectations. Sizing: True to size Insole: Removable Arch: Don't need to use currex insole Weight: Under 10 oz Recommended use: Long, multi-use Pros: Nice subtle response Great fitting upper Don't notice the weight Will work for long and faster runs Cons: Tongue a bit short Weight just a bit on the heavy side 1st pair had issue with one of the zoom air bags (had to exchange) The fit on this shoe has been great.  It is easy to dial in during lacing, and there is a significant amount of space in the toe area.  I have used the currex insole just to ensure that there are no issues on my longer runs.  But, I have run 20 miles without the insole. The react with the zoom air bags give this shoe more pop than the Epic React and more protection in the forefoot than the Pegasus Turbo.  There is a fair amount of cushion in the heel whi...

So many shoes, so little time.  Since I started really running in 2017, I have gone through many shoes in hopes of finding just the right one.  I will start with from the beginning in the spring of 2017 to current shoes.  Subsequent opinions are based on my experience and shoe preferences. Key - Retired - made it end-of-life  Removed - for some reason, stopped using the shoe prior to end-of-life Current - in current rotation Mizuno Wave Prophecy ( retired ) Brooks Glycerin 14 ( retired ) Saucony Freedom ISO ( removed - both sizes ) too firm, sizing issues Hoka Conquest ( removed ) too much cushion, arch issues On CloudFlyer ( retired ) On Cloud ( removed ) too little cushion, and moving away from On On Cloud Cruiser ( removed ) too stiff On Cloud WP ( removed ) too stiff Pearl Izumi N3 ( removed ) too much cushion, too stiff Adidas Supernova (Glide 9) ( retired - 2 shoes ) Adidas Glide 8 ( current, recommended ) Adidas Ultraboost ST ( removed ) po...

So, 2 years have passed and I really didn't document much.  I have now finished 3 marathons and am going to try to BQ in the next few weeks.  Current marathon goal time is 3:30:00 at 8 min/mile.  I am going to try to catch up on what has happened, but first, baseline where I am at in regards to fueling, equipment and training. From a physical perspective, the following are current statistics for reference: 137 lbs - this was my target weight for the upcoming race.  Currently ranging between 135 to 138 lbs.  Trying not to exceed 138 during taper.  Started the year (2019) at around 149 lbs. Height 5 foot 4 Size 9 shoes No significant foot issues.  Slowly reducing use of aftermarket insole.  Marathon race shoes won't use this insole (OEM in VaporFly FK). Training miles in the range of 40 - 60 miles per week PRs: (times vary based on garmin vs. actual distance numbers) 1 mile PR sub 7:14 min/mile (old PR, beat by 2 mile PR) 2 mile PR 6:5...