How 2 Run Fast

Interview with Luke Humphrey, Author of Hansons Marathon Method

Mon, 04 Mar 2013 14:43:00 -0500

Recently, I had the opportunity to talk with Luke Humphrey, the author of the new book, Hansons Marathon Method: A Renegade Path to Your Fastest Marathon. Luke was kind enough to answer some of the questions that I had after reviewinghis book.

Luke Humphrey is a 2-time U.S. Olympic Marathon Trials Qualifier and has an M.S. in Exercise Science from Oakland University. He is the Head Coach of Hanson’s Coaching Services and runner with the Hansons-Brooks Distance Project. When I spoke to him, Luke had just returned from running the New Orleans Rock ‘n’ Roll Half Marathon in 1:07:22

The questions I had were in 5 areas:

Speed Workout Pace
Speed Workouts Early in Training Program
Strength Workout Pace
Tempo Run Pace
10 Day Taper

The Hansons Marathon Method recommends running Speed Workouts at a 5K pace and includes relatively long rest intervals for 400 m and 600 m intervals. Most other training plans call for between 3K and a 5K pace for Speed Workouts. Luke explained that the benefits of running slightly faster Speed Workouts were negligible for marathon runners and that the long rest intervals were used early in the training program as a way to ease into the intensity of Speed Workouts.

He said that the Speed Workouts are scheduled in first 10 weeks of the Hanson Marathon Method training plans to allow for runners to prepare for spring and summer races while training for a fall marathon. These Speed Workouts and races also allow less experienced runners to establish some benchmarks that they can use to estimate their marathon goal time.

Most other marathon training plans schedule Speed Workouts during the sharpening phase of their plan, in the last 7-8 weeks before the race. Luke feels that running Speed Workouts at this point takes valuable time away from training the body to run a efficiently at marathon pace.

The Hansons Marathon Method recommends running Strength Workouts at a Marathon - 10 sec (or Half Marathon) pace. A typical Strength Workout is 6 x 1 mile at Half Marathon Pace with a 400 m jog between intervals. Most other marathon training plans favor continuous lactate threshold runs at 15K to Half Marathon pace, without any rest intervals.

Luke explained that, by themselves, these workouts aren’t that difficult. However, since they are combined with other workouts during the same week to create “cumulative fatigue”, they are more challenging to do. These longer Strength Interval Workouts at lactate threshold require patience and careful attention to pacing to be run successfully.

The Hansons Marathon Method recommends running Tempo Runs of 5-10 miles at Marathon pace. Most other marathon training plans have you do Tempo Runs at 5-20 seconds/mile faster than marathon pace, depending on the length of the run. Luke feels that these Marathon pace Tempo Runs are important to help the runner practice running at marathon pace and to become more efficient running at that pace.

Finally, the Hansons Marathon Method recommends a short 10 day taper, instead of the 2-3 week taper recommended by other marathon training programs. Luke said that since the body is completely recovered from the last hard workout and the physiological benefits aren’t fully demonstrated until 10 days after that workout, 10 days is just the right length for a taper. He doesn’t feel that there is an increased risk of injury or fatigue on race day because of the shorter taper.

Thanks to Luke Humphrey for taking the time to explain the details of the Hansons Marathon Method.

What do you think of the differences between the Hansons Marathon Method and other marathon training plans? Tell me in the comments.

Disclosure: I received a copy of Hansons Marathon Method for review.

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New Video Game, “Amelia vs. the Marathon”. Available...

Fri, 15 Feb 2013 15:28:00 -0500

New Video Game, “Amelia vs. the Marathon”. Available for iOS, Android, and several other platforms.

You play as Amelia, an up-and-coming marathon runner whose recent wins have attracted the attention of the reigning running champion. The champ doesn’t want to be outdone, so she has sent her henchmen to slow you down!

http://www.troubleimpact.com/games/

Spirit of the Marathon II Movie Scheduled for Release in June...

Fri, 08 Feb 2013 09:00:15 -0500

Spirit of the Marathon II Movie Scheduled for Release in June 2013. Follow 7 runners from around the world as they prepare for the Rome Marathon.

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Running Book Review: The Paleo Diet for Athletes

Sun, 13 Jan 2013 15:24:12 -0500

The premise of the Paleo Diet is that human beings are biologically designed to operate best when they are consuming foods that are closest to those that our earliest ancestors ate before the advent of agriculture or domesticated livestock.

Meat, fish, and vegetables make up the core of the Paleo Diet, while dairy products, grains, beans, rice, potatoes, sausage, bacon, bread, alcohol, peanuts, and sugars are prohibited. Even canola oil is not recommended.

One of the the criticisms of the Paleo Diet, which authors Loren Cordain and Joe Friel attempt to address in The Paleo Diet for Athletes, is that it doesn’t provide enough carbohydrates for train for and race in endurance events. The Paleo Diet for Athletes suggests several modifications of the standard Paleo Diet to allow for endurance training and racing.

In The Paleo Diet for Athletes Stage I (Eating Before Exercise), Stage II (Eating During Exercise), and Stage III (Eating 30 Minutes Postexercise) allow the consumption of energy gels, sports drinks, and recovery drinks containing sugars to help fuel endurance workouts and races. Stage IV (Short-term Postexercise) allows high sugar fruits like apples and sugary fruit juices like grape juice. Stage V (Long-term Postexercise) resembles more traditional Paleo Diet. In Stage V, fat makes up about 40% of the total calories.

Some of the authors’ arguments in favor of the Paleo Diet are a bit confusing. In the Introduction, the superior VO2max values of several hunter-gatherer and non-Westernized societies are touted as a resulting from their animal-rich diet. It’s far more likely that their high VO2max values are result of their active lifestyle and relatively low bodyfat. It’s unlikely that very many !Kung tribesman are spending most of their day sitting behind a desk or on the couch watching TV.

Strangely, one of the examples given in the book is the Masai tribe of Kenya, whose diet consists largely of cow’s milk and maize-meal, both of which are prohibited in the Paleo Diet. Amazingly, this diet seems have done them no harm and their VO2max values are among the highest reported.

Studies of the diet of the communities in Kenya that produce most of the world’s top distance runners indicate that it consists of vegetables, bread, rice, potatoes, kidney beans, and ugali (a corn-meal paste), along with large amount of tea with milk and sugar. Meat is consumed about four times a week in small amounts of about 100 g (3.5 oz) . While most of their diet is banned under the Paleo regime, they dominate distance running.

One of the arguments in The Paleo Diet for Athletes against the consumption of milk is that our hunter-gather ancestors weren’t capable of domesticating the wild ancestor of the cow, the auroch. History suggests that sheep, goats, and cattle were all domesticated around the same time, about 10-11,000 years ago.

The Paleo Diet theorizes that humans haven’t adapted to be able to properly digest milk from these domesticated mammals since that time, and thus it should be avoided. While there are some large ethnic groups which are lactose-intolerant, that doesn’t necessarily mean that everyone should avoid it.

The Paleo Diet for Athletes also tries to make the case that milk is not very nutrient dense compared to other foods on a per calorie basis, but they use high calorie, whole milk to stack the deck. When was the last time you drank whole milk? Whole milk represents less than 25% of milk sales. The vast majority of people drink low-fat or skim milk, which is much more nutrient dense, on a per calorie basis. On this basis, human breast milk would probably also not be considered “nutrient dense” by the book’s authors, despite having sustained infants for millions of years.

My biggest problem with the Paleo Diet is its restrictive nature. Since it eliminates entire food groups, it is difficult to stick to the diet. The authors seem to acknowledge this, allowing for “cheating” 15% of the time, not including the non-Paleo foods allowed before, during, and after some workouts. Given this cheating allowance, you might actually be able to come close to eating a standard diet, while still claiming to be following the Paleo Diet for Athletes.

If you think that the Paleo Diet will help you improve your performance as an athlete go for it. I’m not convinced that it is superior to other, more conventional diets. Personally, I’m not crazy about any diet where I can’t have a glass of beer or a slice of pizza without feeling guilty.

What do you think? Have you tried the Paleo Diet? Has it worked for you? Tell me in the comments.

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Customize Your Massage with a Thera-Band Foam Roller Wraps+

Fri, 07 Dec 2012 14:52:44 -0500

Most runners consider their foam roller to be an essential tool to helping them regain flexibility and recover after tough workouts. Recently, Thera-Band introduced Thera-Band Foam Roller Wraps+, which are a set of 4 progressively ridged wraps that attach with Velcro over your standard 6” round foam roller.

Thera-Band Foam Roller Wraps+ come in X-Soft (Yellow), Soft (Red), Firm (Green), and X-Firm (Blue). The X-Soft Wrap has smaller ridges and is made of a softer material, while the X-Firm Wrap has large ridges and is made of a relatively stiff foam.

While a standard 6” round foam roller will help you to achieve myofascial release, sometimes it isn’t enough. Many of us also use smaller diameter devices like The Stick and the Tiger Tail to work on smaller muscles and to increase the depth of the massage of larger muscles.

Thera-Band Foam Roller Wraps+ provide the ability to change your standard round foam roller to fit your massage needs by increasing or decreasing the intensity and depth of the massage. I prefer the X-Firm Blue Foam Roller Wrap+ most of the time. It really works my sore muscles.

Thera-Band Foam Roller Wraps+ cost between $24-37 each. A foam roller cost about $15-30, depending on length.

Have you used Thera-Band Foam Roller Wraps+? How did you like them? What’s your favorite self-massage tool? Tell me in the comments.

Disclosure: I received a set of Thera-Band Foam Roller Wraps+ for evaluation.

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Protect Yourself From the Sun with a Running Cap

Thu, 06 Dec 2012 15:21:31 -0500

I went to the pasta dinner the night before the 2010 Boston Marathon and happened to sit with some veteran runners in their 70’s. They were impressively fit, but their skin was a bit leathery from overexposure to the sun.

I’m very careful to apply sunscreen before I run, no matter what the season. But sunscreen isn’t always enough. For extra protection from the sun, a running cap is a great thing to wear.

When I interviewed Shalane Flanagan earlier this year, she said that she almost always wears a cap when she runs to help protect her fair skin from the sun while logging miles at high altitude.

I have a Nike Dri-Fit Featherweight Running Cap, which has a Velcro strap to adjust the hat to fit your head. While the Velcro allows for a snug fit, when you through the hat in the washer, the expose loops catch on the hat and cause it to “pill”.

Recently, I had a chance to try a running cap from Jack Rabbit Caps. Jack Rabbit Caps have stretch elastic, rather than Velcro. They come in two sizes, Small/Medium and Large/Extra Large. Women’s caps have an opening for a ponytail.

Jack Rabbit Caps come in two different fabrics, a moisture-wicking polyester mesh for warm weather running and medium-weight wool flannel for cold weather running. The wool cap can be purchased with or without ear flaps.

I like the polyester Jack Rabbit Cap. I use it on my long summer runs. It’s lightweight and cool and keeps the sun out of my eyes. It fits very comfortably and securely, without being too tight. It washes easily and dries quickly.

Jack Rabbit Caps cost from $25-35, depending on the type and fabric. You can also get your cap personalized with up to 2 lines of 20 characters, which makes a nice gift. For Race Directors or teams, you can get custom running caps made with your logo or design.

Do you wear a running cap? What kind do you wear? Tell me in the comments.

Disclosure: I received a Jack Rabbit Cap for evaluation.

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Can You Dry Your Feet with Tapioca?

Wed, 05 Dec 2012 17:48:24 -0500

Most runners wage a constant battle with friction. Keeping your feet dry is one of the keys to preventing friction and blisters. Most of us use foot powder to absorb moisture or go in the opposite direction and put some sort of friction-fighting lube on our feet.

Recently, I had the chance to try something new, Pedigenix Deodorizing Liquid Powder. This product comes in a 4 oz (118 ml) tube and contains two deodorizing agents, Zinc Ricinoleate and Pentylene Glycol, as well as Tapioca Starch to keep your feet dry.

Most of us are familiar with tapioca’s use in pudding. Tapioca starch comes from the root of the cassava shrub, which is native to South America, but is grown in many parts of the world.

Pedigenix Deodorizing Liquid Powder starts out as a thin, non-greasy lotion and quickly transforms into a talc-free powder as you rub it in. It has a mild menthol-like fragrance. It feels cool and refreshing on your feet.

Pedigenix Deodorizing Liquid Powder is part of a comprehensive foot care system from Pedigenix, which includes Pedigenix Daily Foot Cleanser, Pedigenix Exfoliating Creme, and Pedigenix Daily Foot Moisturizer. I have tried samples of both the Foot Cleanser and the Foot Moisturizer. They are both excellent. The Cleanser leaves your feet clean and dry, while the Moisturizer leaves your feet feeling soft and smooth.

Pedigenix Deodorizing Liquid Powder is available at specialty retailers and spas, as well as on-line. It sells for about $20 for a 4 oz (118 ml) tube.

Have you tried Pedigenix foot care products? What did you think? What other products to you use to keep your feet in good shape? Tell me in the comments.

Disclosure: I received sample of Pedigenix products for evaluation.

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Running Book Review: I Run, Therefore I am STILL Nuts

Tue, 04 Dec 2012 20:10:12 -0500

A little over 10 years ago, author and runner Bob Schwartz wrote a book called, I Run, Therefore I Am—Nuts!. It was an immediate success and is still very popular.

This fall, Bob Schwartz and illustrator B.K. Taylor are back with a sequel called, I Run, Therefore I am STILL Nuts!. It contains 42 chapters, each sharing Bob’s humorous take on an aspect of running, from whether (and how) you should acknowledge runners you encounter to the healing wonders of The Stick.

I enjoyed reading each of the stories in I Run, Therefore I am STILL Nuts!. I saw myself and my running friends in many of them. Throughout the book, Bob Schwartz pokes fun at himself and all the latest trends in running, from Tabata high-intensity interval workouts to yoga for runners.

If you are looking for a gift for a runner in your life, I Run, Therefore I am STILL Nuts! is a great choice.

Disclosure: I received a copy of “I Run, Therefore I am STILL Nuts” for review.

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Running Book Review: Hansons Marathon Method - A Renegade Path to Your Fastest Marathon

Mon, 03 Dec 2012 21:35:00 -0500

Each year, thousands of runners run a marathon and say “never again”. They struggle through months of grueling training, often featuring 20+ mile long runs. On race day, many of them are not prepared to meet the challenge of running 26.2 miles. They don’t run well, don’t enjoy the experience, and swear off running marathons.

The Hansons Marathon Method tries to change that. Hansons-Brooks Distance Project Coach Luke Humphrey and Kevin and Keith Hanson share the training methods that have helped them to produce some of America’s top distance runners, from Brian Sell to Desiree Davila.

The Hansons Marathon Method is based on a key principle: cumulative fatigue resulting from a combination of:

Mileage
Intensity
Balance
Consistency
Recovery

The training plans in the Hansons Marathon Method are designed to develop the following, in order of importance:

Marathon Muscles
VO2_max
Anaerobic Threshold
Aerobic Threshold
Running Economy

There are 5 types of workouts in the Hansons Marathon Method:

Easy Runs
Speed Workouts
Strength Workouts
Tempo Runs
Long Runs

In the Hansons’ Advanced Program, nearly 50% of the peak mileage is made up of Easy Runs, helping to develop the physiological foundation to handle more challenging workouts.

Long Runs are limited to 16 miles, but are designed to simulate the last 16 miles of the marathon, not the first 16, by starting the long run in a slightly fatigued state.

Speed Workouts are a series 400-1600 m intervals (totaling about 5 kilometers) done at a 5K pace, with 400-600 m jogs between intervals.

Strength Workouts are done at 10 seconds per mile faster than marathon goal pace, or half marathon pace for faster runners, and consist of 1-3 mile intervals (totaling 6 miles) with 400-800 m jogs between intervals.

Speed Workouts appear in the first 10 weeks of the 18 week Hansons’ training plans, while Strength Workouts appear in weeks 11-17.

Tempo Runs are 5-10 miles runs at marathon goal pace.

Besides the training plans and workout guidelines, Hansons Marathon Method also features chapters on Selecting Race Goals, Supplemental Training, Marathon Nutrition and Hydration, Marathon Gear, Race Tactics, and Post-Race Recovery.

I’m a big believer in the principle of cumulative fatigue. I think that if you follow the Hansons’ training plans you can run a marathon very successfully, without ever doing a training run longer than 16 miles.

I’m not yet sold on the value of the Hanson’s Speed Workouts, Strength Workouts, and Tempo Runs. As a former track runner, I am used to running Speed Workout intervals at much faster speeds and with shorter rest intervals.

In my opinion, running 6 miles non-stop at half-marathon pace isn’t very taxing, so what is the added benefit of the Hansons’ Strength Workout intervals run at that pace with rest intervals in between.

Running 10 miles at marathon pace in the Tempo Runs also isn’t very challenging, but it is true that running all of these workouts in a week, with one rest day, does provide significant cumulative fatigue to help build running capacity.

Finally, the Hansons Marathon Method calls for a short 10 day taper before a marathon, rather than the traditional 3 week taper. With such a short taper, I think there’s a real risk of arriving at the starting line less than fully rested.

What do you think? How does the Hansons Marathon Method compare to your training plans? Have you run a marathon using the Hansons’ training plans? Share your thoughts and your results in the comments.

Disclosure: I received a copy of Hansons Marathon Method for review.

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Can Honeybees Help You Prevent Chafing?

Fri, 30 Nov 2012 11:35:57 -0500

If you run long distances, you’ve experienced chafing. We’ve all tried various lotions, creams, and lubes to prevent it. Some work better than others.

Over the past few months, I’ve been using an all natural, organic product called Waxelene, which contains beeswax, soybean oil, rosemary oil, and Vitamin E oil. Waxelene is relatively thick and somewhat sticky. This is an advantage, since it stays where you put it. As you rub it in, it warms up and spreads easily. It has a very nice, natural smell.

Besides preventing chafing, Waxelene is also great for moisturizing your lips, hands, and feet. It’s water and sweat resistant. It doesn’t stain your clothing and because it doesn’t contain any petroleum products, it won’t cause your wetsuit to deteriorate.

A 2 oz. (57 g) jar of Waxelene sells for about $7 and will last for quite a while. You can find it at Whole Foods, Bed Bath & Beyond, and online.

Have you used Waxelene? How did it work for you? Tell me in the comments.

Disclosure: I received a jar of Waxelene for evaluation.

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Gear Up for Winter Running with Yaktrax Pro

Thu, 29 Nov 2012 09:36:00 -0500

For the last few winters, I’ve been using the Yaktrax Pro traction device to run safely on snow and ice. Last season, the Yaktrax Pro was improved and it is now 20 percent stronger than the original version.

The Yaktrax Pro is constructed from high strength, abrasion resistant 1.4 mm diameter spikeless SkidLock coils and heavy duty natural rubber. Their design provides 360 degrees of traction on packed snow and ice.

The Yaktrax Pro traction device is currently on sale for only $19.98 at Campmor. Get a pair before the snow flies.

Disclosure: I received a pair of Yaktrax Pro traction devices for evaluation.

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How to Make Steel Cut Oatmeal in 3 Minutes or Less

Wed, 28 Nov 2012 11:07:30 -0500

I like to eat steel cut oatmeal for breakfast, especially on cold mornings or before a race. It fills me up, but it doesn’t have very many calories. It’s easy to digest and isn’t likely to cause any stomach upsets before a race.

It takes about 30 minutes to make traditional steel cut oatmeal on the stovetop. I don’t have the time or the patience for that. I buy Trader Joe’s Quick Cook Steel Cut Oats, which take only about 7 minutes to make on the stovetop or in the microwave.

If that’s still too long for you, Trader Joe’s sells frozen Steelcut Oatmeal, which makes a perfect bowl of oatmeal in 3 minutes or less in the microwave. Each box of Trader Joe’s Frozen Steelcut Oatmeal contains two “pucks” of frozen, precooked oatmeal.

Each serving contains 150 calories, with 27 g of carbs, 5 g of protein, and 2.5 g of fat. The oatmeal is flavored and sweetened with maple syrup and brown sugar.

The other advantage of Trader Joe’s Frozen Steelcut Oatmeal is that you can prepare it easily in your hotel room before a race, if you have a fridge and microwave in your room. You can either bring it with you in a cooler or buy some a a Trader Joe’s at your destination. Each box sells for about $2.

If you want to make your own version of frozen steel cut oatmeal, you can make a large batch of oatmeal and freeze the leftover oatmeal in a muffin tin, silicone muffin cups, or small plastic Tupperware containers.

Have you tried Trader Joe’s Frozen Steelcut Oatmeal? Did you like it? What are some of your other favorite Trader Joe’s products.

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Running Shoe Review: Newton Gravity 2012

Tue, 27 Nov 2012 10:30:00 -0500

For the past several weeks, I’ve been running in Newton Gravity running shoes. I previously tried and reviewed the Newton Distance running shoe.

Newton considers both the Gravity and the Distance to be Performance shoes. The main difference between the Newton Gravity and the Newton Distance is that the Distance is lighter in weight (9.1 oz vs. 7.8 oz, respectively) and the Gravity has a 1 mm greater heel-to-toe drop (3 mm vs. 2 mm).

The Newton Gravity also has a carbon rubber heel for greater durability. I’ve run hundreds of miles in the Newton Distance shoes and although I’m more of a mid-foot striker, the soft rubber heel does show some wear.

Both the Gravity and the Distance have open air mesh upper, which makes them highly breathable, but also somewhat chilly to wear in cold weather. If you are looking for a Newton Running shoe that you can wear comfortably in wet or cold weather, you might want to consider their Newton Terra Momentum trail running shoe, which has a closed mesh upper.

If you are a mid-foot striker or a mild heel striker who is looking for a low heel-to-toe drop shoe that helps to reinforce good running form, the Newton Gravity is a good choice for you. They sell for $175, which is $20 more than the Newton Distance. You may be able to find some deals online for Newton Gravity shoes for as low as $99.

Although Newton Running shoes are more expensive than many other running shoes, they don’t use EVA foam for cushioning and you may be able to get 2-3 times the mileage out of a pair of Newton shoes that you get out of your other running shoes.

Disclosure: I received a pair of Newton Gravity shoes for evaluation.

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Run America's Toughest Road Marathon for Free

Mon, 26 Nov 2012 13:29:00 -0500

The Foot Levelers Blue Ridge Marathon in Roanoke, VA, is known as “America’s Toughest Road Marathon”. It boasts a total elevation change of 7,234 ft (2,205 m) as it winds its way though the beautiful Blue Ridge Mountains.

The 2013 edition of the race, scheduled for April 20, will be better than ever. It features the option of running a full or a half marathon, or a 5-person marathon relay team. In fact, you can win a chance to be one of two runners on a 5-person relay team to run with legends Bart Yasso, Bill Rodgers, and Frank Shorter. Click here to enter.

Here’s a video overview of the race. Looks like an amazing course. Watch for the guy who forgot his bandaids (ouch!).

Net proceeds from the race will go to Friends of the Blue Ridge Parkway – the official National Park Service Blue Ridge Parkway’s 501(c)(3) membership organization for visitors to the Blue Ridge Parkway.

To enter the contest to win a Free Entry into the Foot Levelers Blue Ridge Marathon, you can do any of the following:

Reblog this post in Tumblr
Like this post in Tumblr or Facebook
Vote Up this post in Reddit and leave a comment
Retweet this post in Twitter
Link to this post on your (non-Tumblr) blog and send me the link
Subscribe to this blog’s RSS feed via email

If you do more than one of these things, you will get an additional chance to win for each. Make sure there is some way to contact you if you win and check your Tumblr, Facebook, or email Inbox regularly. Good luck!

Disclosure: I received a offer of a free entry into the Blue Ridge Marathon.

Product Review: ElliptiGO Trainer

Fri, 21 Sep 2012 19:29:00 -0400

I recently had the opportunity to do a test ride on an ElliptiGO Trainer. You may have seen videos of people using the ElliptiGO on-line. It’s an outdoor, road-going elliptical cycle that provides a low-impact aerobic workout, with a running-like motion.

The ElliptiGO is often used by runners and other athletes who can’t run, due to injuries. It’s also used as a cross-training device by runners who don’t want to add any more road miles to their training, but who want the running-like motion that an elliptical machine provides. It’s also perfect for folks who like to work out on elliptical machines and want to get some outdoor exercise.

For example, Adam Goucher is a former U.S. Olympic runner who suffered through a number of injuries and now has only 45% of his medial meniscus left in one of his knees. He can’t run anymore, but has been using the ElliptiGO and recently finished 9th in the ElliptiGO Founder’s Cup up Mt. Palomar and 2nd in the Fiesta Island Time Trial the next day. Mary Decker Slaney also competed in the same races, finishing 2nd and 1st in the Women’s division, respectively.

The ElliptiGO has also been used by elite runners and coaches, like Lauren Fleshman, Jenny Hadfield, Dean Karnazes, Josh Cox, and Adam Goucher’s wife, Kara Goucher.

Riding the ElliptiGO takes a little getting used to. The folks at my local ElliptiGO dealer, Concepts in Fitness, helped me get launched the first time, without falling over. Once I was going, it felt a little like riding a bike while standing on the pedals. I had a little bit of side-to-side rocking going on.

As I go used to riding the ElliptiGO, the ride smoothed out and the side-to-side rocking went away. ElliptiGO suggests practicing riding with only one hand on the handlebars to engage your core and improve your riding skills.

The ElliptiGO comes in three models:

3C - 3 speeds - $1799
8C - 8 speeds - $2499
11R - 11 speeds, carbon-fiber - $3499

That’s a lot of money, compared to a bike, but if you are looking for a piece of exercise equipment that provides a workout that is as close as possible to running, without the impact, it may be worth it to you. The ElliptiGO can be used with stationary bike trainer to turn it into an indoor elliptical exercise machine. The ElliptiGO’s tires are meant for the road or paved paths, not off-roading. If you live in an area with a lot of paved paths, it’s ideal.

If you are interested in test riding an ElliptiGO, contact your local ElliptiGO dealer.

Do you own an ElliptiGO or have you tried one? How did you like it? Tell me in the comments.

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Win a PDO Sporteer Armband for Your iPhone or iPod Touch

Thu, 23 Aug 2012 17:27:13 -0400

Recently, I’ve been testing the PDO Sporteer Armband and I like it a lot. It’s comfortable, doesn’t slide around on my arm, and it doesn’t feel clammy or sweaty, even in hot weather. It also drys off quickly.

Mashable selected the PDO Sporteer Armband as the #1 armband for the iPhone.

The PDO Sporteer Armband was designed by real athletes and has:

Integrated pocket for cash, cards, key, etc.
Strategically-placed ports for access to multiple headphone jack positions
Full screen protector allows complete touch screen functionality
Reflective material for night time activity
Adjustable arm strap
Super-durable neoprene and stitching guaranteed not to tear

The PDO Sporteer Armband comes with a 1 year warranty and is available for Smartphones and the iPhone or iPod Touch. It costs about $25.

The PDO Sporteer Armband for the iPhone or iPod Touch comes in two sizes: S/M for folks who have arms that are smaller that 10.5 inches (26.7 cm) and M/L for folks with arms that are from 10.5 inches (26.7 cm) to 16.5 inches (41.9 cm).

To enter the contest to win a PDO Sporteer Armband , you can do any of the following:

Reblog this post in Tumblr
Like this post in Tumblr or Facebook
Vote Up this post in Reddit and leave a comment
Retweet this post in Twitter
Link to this post on your (non-Tumblr) blog and send me the link
Subscribe to this blog’s RSS feed via email

If you do more than one of these things, you will get an additional chance to win for each. Please tell me which size you want and make sure there is some way to contact you if you win and check your Tumblr, Facebook, or email Inbox regularly. Good luck!

Disclosure: I received a PDO Armband for evaluation.

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Win an iFitness Ultimate Race Belt

Thu, 26 Jul 2012 19:55:00 -0400

Do you hate fumbling with safety pins and poking holes in your racing singlets? Do you race in triathlons? Do you like to carry your cell phone, your keys, your driver’s license, or a credit card with you when your run?

If so, the iFitness Ultimate Race Belt is the perfect training and racing companion for you. It has:

2 Toggles to Hold Your Race Number
6 Elastic Slots for Energy Gels
Water Resistant Pouch - Fits Any Size Cell Phone.
Inner Pocket for your ID/Credit Cards
Reflective Strips for Night Time Safety

The iFitness Ultimate Race Belt is adjust easily to fit your waist size. It won’t bounce or ride up and it’s hand washable.

I’ve been testing the iFitness Ultimate Race Belt and I’ve found it to be very lightweight and comfortable. It keeps my cell phone and other gear safe and dry.

The iFitness Ultimate Race Belt sells for under $30 and comes 12 different trim colors.

To enter the contest to win an iFitness Ultimate Race Belt, you can do any of the following:

Reblog this post in Tumblr
Like this post in Tumblr or Facebook
Vote Up this post in Reddit and leave a comment
Retweet this post in Twitter
Link to this post on your (non-Tumblr) blog and send me the link
Subscribe to this blog’s RSS feed via email

If you do more than one of these things, you will get an additional chance to win for each. Please make sure that there is some way to contact you if you win and check your Tumblr, Facebook, or email Inbox regularly. Good luck!

Update: Congrats to Kent Bugg (@kbugg) of Coal City, IL, on winning the iFitness Ultimate Race Belt.

If you didn’t win this contest, be sure to subscribe to this blog via RSS or email to hear about upcoming contests and giveaways.

Disclosure: I received an iFitness Ultimate Race Belt for evaluation.

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Win a Pair of Slacklaces

Wed, 25 Jul 2012 11:26:00 -0400

The folks at Slacklace are sponsoring a monthly giveaway of a pair of Slacklaces. I recently reviewed Slacklaces and found that these elastic shoelaces kept my running shoes securely tied, while allowing me to quickly slip them on and off. They are great for helping you get out the door faster and essential for triathletes or anyone who has to change shoes quickly in competition.

To enter the contest to win a pair of Slacklaces, you can do any of the following:

Reblog this post in Tumblr
Like this post in Tumblr or Facebook
Vote Up this post in Reddit and leave a comment
Retweet this post in Twitter
Link to this post on your (non-Tumblr) blog and send me the link
Subscribe to this blog’s RSS feed via email

Update: Congrats to Mark Olson of Covina, CA, on winning the pair of Slacklaces.

If you didn’t win this contest, be sure to subscribe to this blog via RSS or email to hear about upcoming contests and giveaways.

Disclosure: Slacklaces are sponsoring this contest. They previously provided me with a sample of Slacklaces for evaluation and they are an advertiser on How2RunFast.com.

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Product Review: Honey Stinger Organic Waffles

Tue, 24 Jul 2012 15:32:27 -0400

I recently tried two new Honey Stinger Organic Waffle flavors: Lemon and Chocolate. Honey Stinger Organic Waffle s are based on the traditional stroopwafels or “syrup waffle” found in the Netherlands and Belgium. They consist of two thin waffle cookies with a layer of organic honey sandwiched in between.

Both the Lemon and Chocolate flavors are excellent and provide a quick boost of energy. They contain about 160 calories, with 21 g of carbohydrates (including 14 g of sugar).

In my opinion, they can’t easily be carried and eaten on the run, but they are a good option for a high energy snack before or after a run. They also might be a food for your support crew have available if you are running an ultramarathon, since they taste good and are easy to digest. They were orginally inspired by Honey Stinger’s part owner, Lance Armstrong, and are popular with cyclists.

Honey Stinger Organic Waffle s also come in plain Honey, Vanilla, and Strawberry flavors. They sell for about $1.39 each.

Have you tried Honey Stinger Organic Waffle s? Do you take them on runs or on the bike with you? Share your experience in the comments.

Disclosure: I received a sample of Honey Stinger Organic Waffles for evaluation.

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Nissan Contest Offers "Golden Tickets" to 2012 ING NYC Marathon

Wed, 18 Jul 2012 15:23:55 -0400

Nissan’s Innovation for Endurance program will award two ‘golden’ entries into the 2012 ING New York City Marathon through an online sweepstakes.

In addition to the marathon entry, the winners of the Nissan Innovation for Endurance Golden Entry Sweepstakes will receive:

Roundtrip airfare
Hotel accommodations
Official marathon training program
Weekend transportation in a Nissan vehicle
Transportation to the starting line on Staten Island
Saturday shake-out run with a Nissan athlete
VIP tickets to the pre-race pasta party and post-race celebration

Entries can be submitted at facebook.com/InnovationForEndurance. There are two opportunities to win - the first sweepstakes runs from July 15 – July 21 and the second runs from July 22 - July 28.

I’m running the ING NYC Marathon on Nov. 4. Hope to see you there!

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