Tuesday, January 31, 2017
Acel Sport Compression Sock review
I admit. I am a small sock guy. I am out on the roads or trails in ankle socks. If I could get away with barefoot I would, but that has leg to blisters and nasty feet. I have however, for the past 12 months or so, used compression calf sleeves post workout on hard days for recovery and have found them useful. So when Acel Sport reached out to me through Instagram, I said sure, would love to try their compression socks.
Full disclosure, Acel Sport provided a sample free of charge, but did not require a review, positive or negative. As always, I will try to keep the review balanced.
My workout this morning was a 45 minute treadmill run, with some steady state work as well as max effort repeats. I don't love the treadmill, but I am travelling this week and Edmonton is pretty snowy and cold, which I don't mind, but my light packing left me little room for more than some shorts and Hokas (Clifton 3 - review coming soon!). I took the opportunity to give the socks a test drive.
Fit - socks are sized based on shoe size and calf circumference. I found that they fit snuggly, felt generally comfortable, with no real tight spots. My feet and calves felt supported and overall great. Length was fine, sitting just below the knee.
Ride/feel in action - Once I got moving, I didn't notice anything different, positive or negative. Having said that, post activity, my calves felt less tight than usual for a workout with this pacing/effort. Perhaps it was the socks? My only complaint is that I found them very hot, especially in my shoes/the foot portion. Like really hot. I would be concerned in a long ultra in the summer months, or if they got wet.
Price/overall impression: Obviously these were free, however their pricing on their website is pretty reasonable for compression wear. I would use these again, however I would likely use these for recovery. I could consider a calf sleeve only as I could pair these with socks that I have found to work for long efforts.
I would encourage you to check them out!
Sunday, January 29, 2017
Shoe Review - HOKA ONE ONE Bondi
After running a number of miles in the Tracer (see review here), I started falling in love with Hokas. So I decided to go and get their maximal shoe, the Bondi, at the other end of the spectrum.
The Bondi is described by Hoka as " is the most cushioned shoe in the HOKA ONE ONE line. It delivers a smooth, cushioned ride that is revered for its balance and simplicity with a full-EVA midsole and early stage Meta-Rocker for a guided ride. " I would agree. Its all about the cushioning with this one.
Sizing: I found the shoe true to size. Many reviews and complaints about the Bondi, and overall Hoka brand in general has been that the shoes are somewhat narrow, especially in the forefoot. I did not find this to be the case. I actually found the forefoot roomy and spacious. These shoes are super comfortable when you slide into them. They have good structure, and just feel great on my feet.
Ride: All about the cushion. I have run shorter runs (8-15miles) and longer runs (25miles+) in these. They are a great recovery shoe as they give you feet and joints some respite from the road grind. The cushion is soft, but not marshmallowy, there is still some snap/responsiveness. These shoes, due to the large stack height of eva are stiff, in that there is little flexibility in the shoe, but they have compensated for this with their meta-rocker technology (essentially the shoe is built on a last allows for a natural transition through mid-foot and forefoot, and even heel to toe-off). I found the first couple runs took a little getting used to as I am used to a move flexible shoe, but now after running more than 150km in them I don't mind the lack of flexibility and find it a nice comfortable ride. My only minor complaints are that the shoe is hot - it doesn't breathe very well (I have had the opportunity to look at the new Bondi model, and other Hoka models and they have changed their upper material to something more breathable). This is ok for now, we are in the midst of a cold spell with -10C temps, but could be an issue in the warmer months. Also, I did find the shoe less comfortable at the end of the very long run (40+km). The shoe is heavier than I am used to, though I have done some steady state and speed workouts with it, but on the long run I did find a little more leg fatigue than usual. I wonder if it is because you end up working a little harder to counter the plush cushioning.
Wear and Tear: Like the tracers, after 150+km, these look brand new. Very little wear on the outsole, cushioning is still intact, very plush, and no wearmarks or issues on the upper. Will be interested to see how long they last. I suspect they are pretty bomb proof given the beefy EVA,
Price: I picked these up on sale...I suspect you'll get great value for them as they will last a long time. They currently sell for $100-150 as this model is in the midst of an upgrade to #5.
I would recommend these or suggest you certainly visit your local specialty running store to try a pair on. I imagine you will find them amazingly comfortable. These have been a great addition to the shoe pile and a go to for me on recovery days, or days when I want to give my feet a little extra comfort.
Sunday, January 1, 2017
Shoe review - Hoka Tracers
I ran a lot of
miles kilometers in 2016. 5900+ to be less exact. In early December, after looking around for a new shoe to try out, I landed on Hoka One One as a brand that came recommended by many ultra distance and trail runners as they were extremely comfortable and forgiving in long efforts. Given my high mileage, I thought I would see what the fuss was about.
I decided on the Tracer model, which is less “Hoka-ish” than many of their models, given their less maximal cushioning (Hoka’s are known for their extreme amounts of cushioning, sometimes looking platform shoe esqe). Having now put more than 150km in the model, I am happy to share what I have learned.
The Tracer model bills itself as “a lightweight training shoe with superb racing potential“. Indeed, the weight of the shoe comes in around 7 – 7.5 ounces which is the weightier end of a racing flat. With a 4mm heel to toe offset (heel drop) (I have seen reviews saying they are anywhere from 2-5mm, but we will go with 4), this shoe favours more efficient runners.
Sizing: I found the shoe true to size. I wear a size 10 in all running shoes, and this was no exception. Some reviews have suggested a slim/narrow forefoot, but I did not find that to be the case. I put the shoes on and they felt great. Like a nice slipper. Unbelievably great. I was excited to run in them (still am!). I can notice some pressure on my baby toe, but the shoe is flexible and I have had no chafing or blistering issues, even with running in rain, freezing rain and snow with them, at extreme distances.
Ride: Different from other Hoka’s (I now have a couple of pairs as a recent convert) these are not super cushioned. Having said that, compared to some of my other past shoes in the 7ounce/racing flat range, these are exceptional in terms of cushion. But the shoe is super responsive, snappy, fast. These shoes get me up on my mid-foot/forefoot and moving quickly. I have used them for a few tempo runs with good success. While for some, these may not favour long distances, I did run a 25mile/40km effort with them, in the rain, with some up-tempo work and had no issues with soreness or unusual fatigue the next day (not more than usual!) I could see using these for a marathon, or certainly a 1/2marathon as an alternative for those worried about the support of a racing flat.
Wear and Tear: After 150+km, these look brand new. Very little wear on the outsole, cushioning is still intact and no wearmarks or issues on the upper. Will be interested to see how long they last.
Price: I find shoes getting more expensive. at ~$150, there are less expensive models on the market, as well as more expensive ones. So far, given the wear/tear, I feel like I am getting good value for the price.
I would recommend these shoes to someone seeking a fast, lightweight shoe to go fast in, but also provide enough support (in fact, disproportionate support, meaning more, than the weight of the shoe). Also, a good alternative for people looking for something to race in, almost at any distance up to and including the marathon.
Monday, September 26, 2016
Run Ajax 1/2 Marathon and Kids 1km Race Review!
Fresh off the heals of yesterdays (Sept 25, 2016) race, on a beautiful day for running, 12 degrees, sunny and little wind. Let's go through this systematically.
Kids 1km.
The kids (12 and under) 1km was super exciting. First off, kids registered for free, and because of the following items, it sold out. Free T-Shirt (My 8-year-old daughter felt like she was a real runner (her words)) as well as bib number and chip-timed. The race was quick for most, but lots of fun with lots of the crowd cheering and many adults running with their kids. All of the kids received a pretty nice finishing medal as well (as well as post-race snacks and pizza). Just for this even alone, the day is absolutely worth it.
Adults Next:
The registration/bib pick-up process was easy. Great, long sleeve technical shirts by New Balance (who was a sponsor) as well as the usual other goodies that go along with a race.
Race Day
The Half Marathon lined up at 9am. It was a very casual field, especially after the kids ran 4 and 5 minute kms a short while before. Pace bunnies were provided, for 1:30, 1:140, 1:50, 2:00 and 2:10 I believe. This is a nice addition for those running their first or striving for a breakthrough time. From what I saw on the course, all were on pace, if not slightly under which would allow for a slight positive split.
The race started with no issues, heading into a very slight incline. A couple of cyclists lead the way. On a personal note, I had shifted gears over the summer moving from Marathon distance events to training for an ultra, having completed a 50km training run 7 days prior to the race, was unsure of how the race would go. Regardless, I found myself near the front, and holding a solid pace. The course is a butterfly shaped out an back that took us down Hardwood (police blocked off a very safe course)to the lake and then along the Ajax waterfront for the majority (17km?) of the run. There were several water and electrolyte stations along the course with lots of volunteers manning those stations as well as in between, at every turn and cross over point. All of the volunteers were enthusiastic with lots of cheering, words of encouragement and reporting on placing. There was a slight headwind from the 5km to 14km mark but it was a beautiful day with great views of the lake. The course was mostly flat with some very modest rolling hills (my Garmin said I climbed a whole 88 feet through the entire race). The last 2km was a gut check with another 500m modest hill to the final kilometer, then a modest downhill to the finish. Lots of encouragement from the 5km walkers that were finishing as well as around the start/finish area.
Once completed, finishers were given a nice, well detailed, sturdy medal and an assortment of food, bananas, juice, water, pizza, and other snacks. There were plenty of massage tables that were filled for most of the rest of the morning.
The prizing was also great. $500/$300/$100 to the top 3 overall male/female 1/2 marathoners. I missed the podium coming 4th, but won my age group and was given a nice gift certificate to one of my favourite places, Running Free.
Overall this is a must do on the calendar. I will be back. Super well organized, lots of great features, a super fast course (I ran a 1:19:18, 28 seconds off my PR from 15 years ago - I guess ultra training agrees with me), and fun for the family. I almost forgot to mention, free photos from the race, based on your bib number, including the kids 1km!
I should note that I was provided free entry into this event (through the Team Running Free Lottery). When this is the case, I try to provide areas of improvement etc, but there is no need, this event is fantastic. Everything about this is great, and these sentiments were shared by many running friends, social media friends and people I met on the day.
Thanks for a great day!
Friday, April 22, 2016
2016 Boston Marathon review including insider tips and tricks
Monday April 18, 2016 was the culmination of almost 2 years of hard work. I will take a few moments to describe the qualifying process for those interested including the application process, race morning with some hints and suggestions, and the race itself. Probably the last part will be less detailed, as there are lots of great reports on what to expect on the course etc. Let's get started.
Qualifying Process
In order to qualify for Boston, you need to run a marathon in the prior year to Boston, with the qualifying window being qualifying times must be run on or after Saturday, September 19, 2015 for the 2017 Boston Marathon (to take place April 17, 2017).
2017 BOSTON MARATHON QUALIFYING STANDARDS
Effective September 19, 2015. All standards below are based on official submitted net time.
| AGE GROUP | MEN | WOMEN |
|---|---|---|
| 18-34 | 3hrs 05min 00sec | 3hrs 35min 00sec |
| 35-39 | 3hrs 10min 00sec | 3hrs 40min 00sec |
| 40-44 | 3hrs 15min 00sec | 3hrs 45min 00sec |
| 45-49 | 3hrs 25min 00sec | 3hrs 55min 00sec |
| 50-54 | 3hrs 30min 00sec | 4hrs 00min 00sec |
| 55-59 | 3hrs 40min 00sec | 4hrs 10min 00sec |
| 60-64 | 3hrs 55min 00sec | 4hrs 25min 00sec |
| 65-69 | 4hrs 10min 00sec | 4hrs 40min 00sec |
| 70-74 | 4hrs 25min 00sec | 4hrs 55min 00sec |
| 75-79 | 4hrs 40min 00sec | 5hrs 10min 00sec |
| 80 and over | 4hrs 55min 00sec | 5hrs 25min 00sec |
HOWEVER, running a qualifying time does not grant you guaranteed access. Let me explain. First of all, the race must be on a Boston sanctioned course. Because this could happen. Second, when the BAA opens the application window (usually Sept/Oct) all those that qualified, and interested in running, apply and pay their fee. However, the number of entries is capped, somewhere around 25,000 runners (usually 3-5000 spots are reserved for those that raise $5000 or more for BAA sanctioned charity). Because the race is capped, the fastest runners (outside of the elites) are accepted first. BAA has a computerized system that then adjusts the actual qualifying standard based on the number of available slots and the times of the remaining applicants. So for the 2016 Boston Marathon, to gain entry, you had to actually run 2:28mins faster than your standard, regardless of age group. For example, my age group (age on race day) is 35-39, so my actual qualifying time had to be better than 3hrs 07min 32sec. If you were 3:07:33, sorry, no prize for close. Nevertheless the qualifying process can be stressful if you are close to the standard, certainly within 5 mins. I would expect this will increase and eventually the qualifying times will be adjusted downward, meaning it will continue to be tougher to gain entry.
If you do get in, book your hotel early. These fill up quickly, and the pricing can get ludicrous. There are some marathon travel groups that have pre-negotiated rates which are helpful. Also, consider your travel plans well in advance. Flights can get booked, though driving is always an option (Boston is about 8-9 hours from the GTA).
Pre-Race
When you arrive in Boston, you need to attend the marathon convention to pick up your bib. There are strict rules around this but the BAA is a well-oiled machine and does a fantastic job of communicating the process, starting in about January and continuing up to race weekend.
On the morning of race day, because the race starts 26.2 miles from downtown, and because of tight security, runners are required to take a bus to the start line. From here on out, everything is based on your Bib number, which is graded based on your qualifying time. You have a colour coded bib, which tells you which wave and corral you start in (Boston has 4 non elite waves, each with 8 or 9 corrals, roughly 7500 people in each wave). Race times start at 10am, and waves go every 30 minutes, meaning actual start times can vary between 10am and 12pm. All runners meet in Boston Common (Boston's version of central park) to board a bus, which starts to leave at 6am. You are given a window to board the bus, (for example, I was in Wave 1, corral 7, and I had to board between 6 and 6:30 am). You arrive in the start area (a highschool) and remain there for 2-3 hours awaiting the start. Which is where the tips and tricks come in (This was a big unknown for me, and contributed to some race day anxiety, so hopefully it helps some of you to avoid this):
- Because of security, you check your post race bag before you board the bus, meaning you don't have it. You are allowed a large zip-lock type bag that will contain any gels, and other pre-race stuff. There is a fluid restriction as to the amount you are allowed, again this is all communicated well. Don't fret, there is plenty to eat and drink at the start area.
- Race morning whether can be unpredictable, and certainly being mid-April, is much colder while you wait around than when you start the race. Bring clothes than you can leave at the start area (they donate to homeless). Old clothes, visit a thrift store etc. is key here. This should include hats, gloves etc.
- It can be wet, even on a nice day. The grass is wet in the field you stay in. Some great ideas I saw were towels, blow-up pool lounge chairs, garbage bags, a painter's plastic zip-up coverall, painter's booties (to keep your shoes dry), cardboard to sit on, etc. Get creative. While you are at it, try to find some higher ground and a dry spot under a tent or otherwise.
- There is lots of food. Bagels, bananas, water, gatorade, cliff products. Make sure you have tried these before, and certainly be aware of race timing.
- Port-a-potties. There are literally hundreds. Don't confuse that for enough. Line-ups started to become pretty bad for them around 8:30, taking sometimes 30mins to wait your turn. This is important, because you actually get called to the starting corral about 45 minutes before the start time. Timing is key. There are port-a-potties on the way to the start line, however they appeared exceptionally crowded as well. I also suggest bringing an extra roll of TP from your hotel. I had heard that in previous years they ran out, and while this wasn't an issue for my wave, I suspect those with later start times may have had issues.
- They announce and call your wave, you walk a short distance to a small parking lot (say 200m). and wait. This is not the start area. You then follow the crowd as it starts moving towards the start area, which is about 1-1.5KM away from the staging area. There will be crowds gathering to cheer you on as you walk towards the start, which I thought was pretty neat.
- The start area is congested. Here are two pics, the first of the starting corral(wave 1, corral 7), the second of the staging area
When the gun goes, you begin. To walk. Shuffle. Then finally run. It took me about 3.5mins to reach the start line, based on my bib, there were about 6000 people in front of me.
Start to 5KM
I found this the most frustrating part of the race. Crowds were cheering which was great, but you more or less have to go the pace of the wave, and finding space to run so as to not clip people was tough. I saw 2 runners at one point find some space on an open curb side, only to crash into a mailbox, likely hurting themselves and ending their day. Be careful. The first 5KM are downhill, so watch your pace. I ended up running pretty even splits through that section, once it started to open up after the first mile or so. By about 5km, there was mostly ample room to run, though it didn't really open up until about the 15km mark.
5km - 25k
This section was largely flat, a lot of downhill sections and a few minor uphill sections. Aid stations were on both sides of the road with gatorade first then water. The aid area could become congested, so there is a dance to get in, get your water and get out. Make sure you drink. Race day this year was 15-19 degrees C at the start, depending on who you believe. The key for me was keeping on top of fluids. Interspersed at random areas were locals, handing out oranges, water, lemonade, twizzlers, pretzels, and even beer. The crowds were insane. Loud, cheering, encouraging, including the infamous Wellesley Scream tunnel. Signs everywhere, of encouragement and also humorous. TIP: If you want extra encouragement, write your name on your shirt, arm or otherwise. The crowd will yell your name, often and loud.
25-35k
This section is known as the Newton hills. For the last 25km, you were running downhill. Now run uphill, culminating with Heartbreak hill. I found the uphills to be a nice change of pace and effort, as well as using different muscle groups. I did a ton of hill training, so I tackled these well, however you do have a noticeable pace difference. My pace slowed through this section by about 10-15seconds per mile (sorry, I pace in miles, not KM). Once again, the crowds are super encouraging. It was around this section that we started to feel the effects of a severe 15-20km/hr headwind. I started to get a bit cold, and it did impact pace.
35-42.2km
This section is again net downhill. As you start to approach the city, the crowds get even more exciting, which I didn't think was possible. I had a rough patch around 38km, where there is a tiny uphill section, that felt like everest to me. The wind was bad here, which didn't help, though I was mostly able to maintain my pace. The best part of this section is a right turn onto Mass Ave, a gradual climb, then a left onto Boylston for the last 800m. I saw my wife here, she had been waiting since the start and getting updates through a mobile feed( BAA coverage for supporters is amazing). Stopped and gave her a surprise kiss, which wasn't planned, but felt like the right thing to do given all the support through crazy training going back 2 years before to qualifying races, early mornings, double run days, long run weekends etc. And I was pumped. Boylston, is absolutely nuts, a slight downhill where you can see the finish line approaching. It felt like an eternity and also felt like the time flew by. All the pain and suffering in my quads evaporated for that last stretch. You cross the line, are given a medal, a warming blanket, water, drinks food, and tons of encouragement. What a great event.
Final thoughts:
The city is incredible - it is hugely supportive of the race, people congratulating you the day after, if you are wearing your BAA jacket, runners everywhere congratulating and on and on. People were super friendly, volunteers were unbelievable, and the race is extremely well-organized. Would I return - absolutely. I did re-qualify, with plenty of space to space for any adjustment (I get an extra 5 minutes as I turn 40 5 days after the 2016 Boston, and more or less PR'd for this period of my life). Whether it is next year or another, will depend on logistics and organization as the event is expensive when you factor travel and hotels.
What was your experience? Please do not hesitate to ask questions, I will do my best to answer.
Finish time: 2:58:55, about a 2min positive split for the second half, which I was super happy with given the hills and headwind.
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