TO MY RUNNING FOLLOWERS…
who are just as obsessed with Newton Running than I am…
I found this photo floating around facebook. I love Newtons, and I know some of my running followers do too – Â so I thought I would share this with you.
Happy Valentines Day!
XOXO
Thanks for following my blog!
© 2013 sweatdaily
I know… I can’t help it, I am totally OBSESSED with Newton Running! Anyway their 2013 line of running shoes became available yesterday. I am really excited to buy a new pair of the Distance U. However, I was unsure if I needed a new pair of the Gravity or not. So I posted photos of my shoe’s lugs on their facebook page and this is what Newton had to say about them.
I have had them since September! I have raced 2 races in them, The Army 10 miler, and the Annapolis Half Marathon. They have a little over 400 miles on them. – dorseyml
First of all, I want to Thank Newton! When I posted photo’s of my shoes on their facebook page, they immediately responded. I didn’t think they would get back to me that fast, but they did.
Also they gave me amazing advice! I Â was confused on how many miles my shoes were capable of having. Everyone is different, and I had heard that you can run in these shoes for twice as long as traditional running shoes, but I was still unsure. I am so glad they cleared this up for me. I also have been really focusing on my running form. So for them to notice from the wear on my shoes, that I need to tighten up my gluteus medius, and relax my ankle a bit, Â is brilliant. I will work on this, so it will better my form and make me a more efficient runner.
Thank You Newton Running!
© 2013 sweatdaily
Ok Runners… Look what I found…
This neon pink beauty is a sneak peek of Newton’s new design for one of their running shoes in the 2013 line. This photo popped up on my Facebook news feed, and it is all the information they have released about their newest shoe. I am hoping it is the color for the 2013 Gravity or Distance U. The suspense is killing me… I just want to know which shoe this is and when it will be available.
For the last two days, all I have done, is Christmas Shop. No running, no yoga, only shopping. It has been really overwhelming for me because I hand make most of my presents. I will show you a sneak peek of my hand made gifts in a future post, but if you can’t wait you can check out my tumblr blog Cashmere & Silk. Anyway, when I was Christmas shopping, I stopped to have a latte and read the UK Runner’s World. While I was reading I came across this…
Ever since April/May, when I began to focus on running form, I kept hearing the word Cadence. Cadence is how many steps you take per minute while running. The secret to injury free running is a Cadence of 180 or higher.
A couple years ago, when I was in New York City, I stopped in the Asics running shoe store and they evaluated my running form by taking 3D images of my feet and video taping the way I ran barefoot on a treadmill. By doing this I learned a lot about my feet and stride. I discovered that while I run I tend to over stride and because of this my cadence was in the 160s, below average.
When I first began to run in my Newtons, I decided to read the book Natural Runner, written by Danny Abshire, the inventor of Newton. In his book, he pushes the importance of having a cadence of 180 or higher. In order to achieve this, he tells runners to have a short, quick, bouncy stride, where your feet land under your center mass. Be light and quick on your feet. Imagine yourself running over hot coals.
Because I have the Garmin Forerunnner 50, which has a foot pod, I am able to measure my cadence. I have been recording it for some time now, however my garmin has always said it was between 80-95, which is disappointingly low. Turns out my garmin only measures the one foot, that the foot pod is in. Duh! So looks like I am right on target.
If you don’t have a foot pod to measure your cadence, you can download a cadence app on your phone. Listening to a faster beat song helps too.
© 2012 sweatdaily
Lets talk about my obsession…
For those of you who have been following my blog, you may already know that I am shoe obsessed. But for those that are new readers let me clue you in.
In April/May 2012 I caved… and made the switch from a traditional running shoe, (Asics Nimbus and Brooks Glycerin) to a barefoot running shoe called Newton.
So ever since then, I have been wearing either my Newton Distance U or my Newton Gravity, only doing one long run in my old Brooks Glycerin (over a 7 month period.)
In the Newton shoes, I have focused on running form. Working very hard to change my stride from a minor heel striker (slight over pronator/over strider) to a forefoot/mid-foot striker (neutral runner with a higher cadence.)
Was I successful? Yes, I was, and I had the opportunity to prove it, by racing two 10 milers in them. And just this weekend, raising the bar, by setting a new PR in my half marathon I ran.
However, last week, I went into my local running shoe store, Pacers, and bought the Brooks PureConnect running shoe.  This shoe’s resale value is normally $90, but because it is a 2012, it was on sale for $75. The 2013s should be out in January, but you can pre-order them now, if you want them!
Brooks barefoot running series.
Lets talk about Brooks PureConnect shoe. This is what Brooks says…
 The PureConnect was named “Best Debut” in Runner’s World’s Winter 2012 Shoe Guide in the December issue. The editors said the PureConnect “strikes a balance between barefoot-inspired minimalism and cushioning-required training. It has a lightweight, barely there feel yet is substantive enough to handle long tempo runs.”
The design of the shoe allows you to have the freedom to feel the ground and connect with your run. It has toe flex technology which gives you flexibility in the forefoot and activates your big toe and aligns your toe off. It is a 4mm heel to toe drop. The material the shoe is made from keeps the foot balanced and creates a glove like fit, allowing the shoe to work more naturally with your foot. The shoe weighs 6.5 oz, being super light weight and breathable.
PureConnect
Why I was tempted to try them…
Don’t get me wrong… I LOVE MY NEWTON SHOES! Just how your body will adapt to certain work outs, your body can adapt to your running shoe. When you repeat the same work out over and over, you stop seeing results, the same can happen in running shoes. Because of this fact IÂ don’t want to allow my body to get too comfortable/use to one type of shoe. Different shoes work the body in different ways. I want to be well rounded. I also want to experiment with a shoe rotation. I have used Brooks and Asics in the past, and have enjoyed their shoes, so I thought I would look into their barefoot running shoes.
When researching, different barefoot running shoes I realized that Asics was the last ones to take the plunge. But they finally did, unfortunately, it is not quite good enough.
ASICS
Their barefoot running series is called the 33 series, named after the 33 joints found in your foot – very cool name. However, their lightest out of that series, the Gel Lyte33, only has a 6 mm heel to toe drop. This is good for those runners, who  are still running in a traditional running shoe with a 12 mm heel, who wants to try a lighter shoe and a lower heel to toe drop. This shoe will give this runner what they desire with out messing to much with their running stride or body. Some runners claimed they barely felt a difference.
However, because I am already running in the Newton Gravity that has a 3 mm heel to toe drop and the Newton Distance U which has a 2 mm heel to toe drop, to try the Gel Lyte33, with a 6 mm heel to toe drop is pointless. So I moved on from Asics  and took a close look at Brooks PureProject, and found the PureConnects.
Three things sold me on this shoe…
SAUCONY
(just mentioning this for all the Saucony lovers out there…)
Saucony’s Kinvara 3 is the Brooks PureConnect’s biggest competition. So for those who love Saucony. The Kinvara is similar to the PureConnects weighing 6.7 ounces and having a 4 mm heel to toe drop.
On a different note…
So here is something to think about… Â Less is More.
I was talking to another runner. Demanding him to give me answers and tell me which shoe is the best shoe. He told me, “It is not about which shoe is better than the other. This is a running shoe store. All the shoes are good, designed by runners, for runners.” Â I questioned him. “Even the most minimal shoe in the store?” I asked. He informed me that the point of a running shoe is to absorb shock when the runner’s foot hits the ground. Even the lightest most minimal shoe is now made from such high tech materials, that even they are capable to absorb the shock, just as well as a traditional running shoe. So it is not whether one shoe is better than the other. It is about you, and your own personal opinion, Â about what you like and what you are comfortable running in.
My Experience in the Brooks PureConnect
Although, I had my shoes for a week, I didn’t want to jump right into them because my half marathon was coming up over the weekend, and I didn’t want to take any chances (injury/being sore) during my taper. So my first time running in them was yesterday. Wow! They definitely were different.
THE FIT… THE TOE BOX…
The Newton shoe along with most barefoot running shoes have a wide toe box. This design is suppose to allow your foot to naturally spread so your toes can grab the ground, the way they would naturally if you were running barefoot. The Brooks PureConnect took a different approach. While other runners, found this shoe to be a bit narrow. Brooks wanted this shoe to feel like a second skin, and hug your foot like a glove.
Narrow toe box? Nope! it’s just snug like a glove. And I am wearing shorts in December. It is 65 degrees here!
When wearing the PureConnects, I did feel a bit snug in them, but are they really narrow, or am I just use to a wider toe box? Well unfortunately, I only ran four miles in them, so I can’t fairly judge whether I liked this “glove” feel or not.  I do know one thing though – The wide toe box that my Newtons have, is one of the reasons why I love my Newton shoes.
When running in the Newton shoe with it’s wide toe box, you not only have the opportunity to really feel the ground, but your toes actually have room to spread and grasp the ground. However, at first this was very uncomfortable for me because my second and third toes are slightly crossed. I also continued to get a reoccurring blister on my third toe on my left foot. But practice makes perfect and over time, my toes stopped bothering me, and now I love the idea of my toes grasping the ground, because it is natural. This is what your toes would do if you were barefoot running on the sand at the beach.
The PureConnect does not have a wide toe box but rather has toe flex technology which gives you flexibility in the forefoot and activates your big toe and aligns your toe off. Honestly, during my four mile run, I didn’t feel my toes engaged at all or activated in any way. But then again, it was only a four mile run, maybe in a longer run I might be able to feel my toes do some work.
CUSHION
I have always run in a high cushioned shoe (Asics Nimbus and Brooks Glycerin.) So when I made the switch and started wearing the Newton, cushioning is the one thing I really missed. I don’t feel like the Newton shoe is very cushiony. Plus I sometime experience sesamoiditis very mildly in my left foot. Sesamoiditis is nothing too serious, it is just inflammation or irritation of the sesamoid bones found underneath the big toe, in the forefoot area.  Wearing a more cushioned shoe, along with icing, can help a runner with this condition. So when I heard the PureConnect was a barefoot running shoe, known for its cushion – I had to try it!
When wearing the PureConnect for my four mile run, I could feel the cushioning right away. I felt super BOUNCY and light on my feet.  In the end, I absolutely LOVE the cushion and bounce in this shoe – this felt really good. However, I wouldn’t say I felt like it was more flexible than my Newtons. I actually felt like they were a bit stiff, but I know they are not, maybe it was because they were snug like a glove.
Look at that Cushioning!
So this is what I have so far, on this review. It is hard to judge since I have only had the chance to run four miles in them. One very important thing about these shoes is that they do not last long. Most runners can only get 250-300 miles out of these shoes before they have to replace them. Because of this aspect, I am planning on only wearing these shoes a couple times a week, mainly for shorter runs.
If you over pronate…
When you change your shoe to a minimalist/barefoot running shoe, and change your stride from an over strider/ heel striker to a shorter strider who lands on their forefoot with a quick cadence, your over pronation should disappear. However, some may have a body imbalance they can’t help or weak ankles. If this is the case, they may still need some stability in their shoe. If this is the case, an orthotic may help, or instead of purchasing the PureConnect, you would get the PureCadence. The PureCadence is from the PureProject by Brooks, but this shoe provides a stability crutch, while the PureConnect does not.
L wears the PureCadence.
PureCadence for those that want a barefoot running shoe, but needs a stability crutch.
PureCadence
If you are interested in a stability shoe in Newton, you would start with the Motion ( for those that need stability) later trying the Distance U (which is for both the neutral runner or the runner who needs a stability crutch.)
TIP…
If you are not running in a barefoot running shoe, always remember, it is good to keep one on hand as a strengthening tool – they work the muscles in your feet, when traditional running shoes protect them. They work the muscles in your lower legs, different than the way a traditional running shoe would.
Questions for You…
© 2012 sweatdaily
For those of you who have been following my blog, you may already know my night before a race ritual. But for those who don’t know, I won’t leave you in the dark.
The night before every race I always prepare by laying out the clothes I will run the race in. Because I am not a morning person, this helps me stay organized in the dark early hours before the race.
Now for the ridiculous part… I then take a photo of my race outfit and upload the photo to facebook and Instagram. For my friends who are not runners, they may think this is crazy, braggy, or annoying. But I do this, because it gets me pumped up for my race, and it allows my friends and family who are runners to show their support.
So here it is – my night before race ritual photo of my race outfit. I will be wearing Lululemon, Newton’s Gravity Shoes, my iPod, my garmin. I have my bib pinned to my shirt. I have my fuel- sports beans and honey stinger waffle. Last but not least my Run like a Girl hoodie.
The race starts at 7:00 am, and it will be a cool 43 degrees tomorrow.
So bring it Annapolis. I’m ready to tackle 13.1 miles if hills!
© 2012 sweatdaily
“How many of you like to run with a phone or something else to capture images of your run?” –Newton Running
really bad picture of me. but great picture of my new iPhone 5.
I use to run, carrying nothing with me. But I always regretted it when I came across something really cool I wanted to record- by snapping a photo or video of. But now with my new phone I am able to do that. My two favorite new apps are Instagram and Map my Run.
I just started using Map my Run. I still use my Garmin, but I am just experimenting with a couple new apps. I just wish Map my Run recorded your Cadence, because I think my Garmin’s Cadence my be inaccurate. I just downloaded an app to measure cadence, but I have yet to try it.
11.5 Mile Training Run
Anyway, lets get to it. I felt pretty good on my 11 mile run. L came and picked me up yesterday morning. We headed down to the south side of the MVT. I felt cold at first so I had my gray Nike fleece on, but I new I would warm up, although it was 48 degrees out, the sun was bright.
After the first mile, I ditched my fleece on the side of the trail, I knew it would still be there on the way back.
2.5 miles on the MVT. Looking over the GW parkway. It was a Beautiful Fall Day!
L and I continued on. I like the south side of MVT because it is so beautiful. Although, it is a paved path, you feel like you are on a trail run. You also run so close to the Potomac River that you could fall in. I also like it because it is much more hilly. Annapolis will be all hills so it was a good practice.
In it for the long run!
When we headed back and I hit mile 10, I realized I was making better timing then I thought. We ended up finishing in 1:48:00, running an average of a 9:23 min/mile. I would like to run an average of a  9:00 min mile for the race. Which I am pretty sure I can do. I am still debating on which shoes to race in though… Distance U are lighter, and I feel faster in them. The Gravity are a bit heavier, a little more supportive, but sometimes I feel like I am dragging in them towards the end.
RUN ANALYZE
SUMMERYÂ from my Garmin
Distance: 11.5
Time: 1:48:00
Average Pace: 9:23 min/mile
Best Pace: 8:46 min/mile
Calories: 938 C
Cadence: 96 – which can’t be accurate. I use to have a cadence of 160, which is lower than average, but not that low.
Future Goals
The plan for this week is up my weekly milage a bit! I am going to have plenty of time to get some good runs in with days off thanks to the Thanksgiving Holiday. I also plan to strength train, stretch, and continue to work on form.
Questions for You
© 2012 sweatdaily
“If you want to run at a fast pace, you need to train at a fast pace several days a week.” – Hal Higdon
Before I wasn’t too worried about speed, and never did any speed work training. Â But now, I know I can run a 5K, 10K, 10 miler, half marathon, even a full marathon. I think after 2 full marathons, I finally have the right to call myself a runner. So it is time to take my running to a different level. I have decided it is no longer about, “Can I run this milage or not… ” because I have already proved that I can, physically and mentally. Â So my running is now about doing my personal best. And in order to break old records and create new ones for myself, I need speed drills.
I was always confused on speed drills. Maybe that is why it has taken this long to try one out. But I tend to always complicate things, when really it is very simple. Hal Higdon says, “If you want to run at a fast pace, you need to train at a fast pace several days a week.” So that is what my plan is. The only thing that I regret is not starting this speed work training sooner. My half marathon is in less than four weeks. But my one fitness goal for November is to train properly for this half marathon. Training includes, speed work, tempo runs, long distance runs, strength training, and some mild stretching.
On Sunday night, I felt really good, after I ran, my 5k speed work training run. So I decided today to try it again.
RUN ANALYZE
SUMMERYÂ from my Garmin
Distance: 3.12 miles
Time: 26:03
Average Pace: 8:24
Best Pace: 7:20
Calories: 253 C
Run Cadence: 96
TREADMILL DETAILS
Again I ran this on the treadmill. (I hate the treadmill, and usually run outside) This time, I started out running at 6.8- 7.0, for the first mile. Then on the second mile I brought it up to 7.0-7.5. The third mile I ran at 7.5-7.8. whole time I felt really good. I never felt like I had to stop. I felt like I could keep going. This is a very good sign, but I think I can push myself more. Next time I do speed drills I am going to do interval training and really sprint hard.
Again I ran in my Newton- Distance U. This is the lightest and most minimalist shoe in my shoe rotation. Because of the shoes, my run felt light, easy, and fast. I still want to work on bring my Cadence up.
STRENGTH TRAIN
I also have been trying to do more strength training. It is a must for me on days when I do speed drills. I am really trying to strengthen my core. So below are the details.
seated dumbbell rear deltoid raises – 3 sets (10 reps) 5 lb dumbbells
seated dumbbell front raise – 3 sets (10 reps) 5 lb dumbbells – this was my favorite one and this one intensely works your abs.
weighted crunch on stability ball – 3 sets (10 reps) 5 lb dumbbells
plank on forearms while balancing on the stability ball – 3 sets 1 minute each
VOTING
Also everyone knows what today is…. ELECTION DAY! So this morning I woke up at 6:40 am and was at the polls by 7:00 am. It felt good to be so productive before work – getting my work out in and my vote on. As you may or may not know, I live in Washington, DC, which is by far the most political area in the USA. Sometimes being surrounded by politics all the time can be exhausting and stressful, but today was a happy day. I am so proud have the freedom to vote. It is days like these that make me grateful that I was born an American.
My sticker. My proof. I voted.
If you haven’t had the chance to vote yet… it is not too late!Â
© 2012 sweatdaily
This morning, I woke up at my normal time, 8:00 am, but because it was daylight savings time, the clock went from 8 to 7. If you have been following my blog, you may already know how much I love my mornings, so having an extra hour this morning was a real treat. Unfortunately, I didn’t squeeze in a morning run, so instead I hit up the gym after work.
It is funny how things change. Four years ago, I was a gym rat, spending all my running time on the treadmill. But now, I can’t even remember the last time I set foot in a gym. Honestly, I hate the gym atmosphere and can’t stand the treadmill. However, I wanted to get in a short really fast run. The best place to work on speed is either at the track or on the treadmill, and because it is getting darker earlier, I decided on the treadmill.
So I put on my pink Newton shoes, the Distance U, and headed to the gym.
Time to get faster! Decked out in my favorite Lululemon.
RUN ANALYZE
SUMMERY from my Garmin
Distance: 3.12 miles
Time: 26.19
Average Pace: 8:27 min/mi
Best Pace: 7:42 min/mi
Average Run Cadence 97 spm
Calories: 254 C
TREADMILL DETAILS
I did a brief warm up walk on the t-mill for about 1 minute. Then I ran the first mile at 6.5 taking the speed up to 6.8 the last two minutes of the first mile. This was around a 9 minute mile. Then I ran the second mile at 7.0 which is around an 8:30 minute mile. Then I ran the last mile at 7.5 which is an 8 minute mile or slightly under. I was pretty satisfied with my speedy 5k.
At first, my Newton shoes felt really weird on the treadmill. But after a minute or two, I felt super light and fast, never feeling tired. It felt good to work up a sweat quickly and get those muscles moving.
Questions for you…
© 2012 sweatdaily
WEATHER can make or break a long run.
Newtons and Camelbak. You guessed it- its long run time!
Yesterday, I went on a 10 mile run with L. It was a really good long run. I never thought weather would effect me so much, but ever since I started running five years ago I remember how cold past winters have been and when we have had a heat wave summer. As for yesterday morning… it was sunny and around 50 degrees, perfect running weather. It is officially time to swap out my running shorts for running pants and tanks for long sleeve shirts.
Yesterday, I ran in my adidas running capris and my brooks MCM long sleeve running shirt, (no lululemon- shocking I know) Â but I felt perfect, never too hot, never too cold.
MENTAL
I remember telling L that I thought this was going to be a really good run… so mentally I was in the zone. Have you ever tried that before? In the beginning, of your next run, just say it out loud, “This is going to be a good run, I can feel it.” Trust me, by saying positive words like this, you are setting yourself up mentally for a really great run.
PREPARATION
Running can be the most simple minimalist sport ever. You can do it anywhere and all you need is a really good pair of shoes – or according to some runners, shoes aren’t even necessary. But when it comes to a run longer than eight miles I always bring my stuff. For this 10 miler, I was prepared in many ways . As I said above, I was dressed appropriately, and mentally set myself up for a success. Along with both of those things, I also had my Camelbak filled with two liters of water, my Jelly Belly Sports beans ( for fuel,) my iPod, my Garmin, keys, phone, money, and pepper spray. Â I was ready and feeling good.
THE RUN
So L and I hit the MVT trail and headed south towards Old Town. Â Because it was around 9:00 am, the trail was pretty empty, only a few walkers. Â This was very relaxing, and heading towards Old Town is always very pretty, right along the Potomac. I was trying to run between a 9:30 – 9:00 minute mile for the first half hoping I could run the second half faster. I was sipping water every two miles, and fueled up with sports beans twice, once at mile 4, a second time at mile 8.
The first half felt really good. I did have to stop two times to make sure L, who was right behind me, knew her way. We made it to Old Town and then turned back. On the way back, I felt really good, except for around mile 8, I really started to feel the ground in my Newtons. I believe this feeling is just a friction feeling of sweat, skin, and the ground all mingling. This sensation made it harder for me to maintain anything faster than a 9 minute mile, so I kept my pace at around 9:15. L and I ended up finishing in 1:40, and we both felt like we could have kept going farther – which I am pleased with.
THE PLAN
I am following the Hal Higdon Intermediate Half Marathon Plan. I love Hal. I was fortunate to meet him at the Chicago Marathon Expo! Although, I have never followed a plan for a half marathon, I have followed Hal’s plans for my marathon training and felt successful. So hopefully his half marathon plan will also bring me success. This week’s long run is a 15k, but depending on how I feel I might just do another 10 miler.
The plan also includes shorter daily runs, speed work, and strength training. Durning my shorter training runs I am trying to run between a 8:30 and 9:00 minute mile. As for speed work, I might actually do some drills on the treadmill at the gym- even though I hate the treadmill.
STRENGTH TRAIN
Yesterday, after my 10 miler, I did some strength training. Because I have changed my stride to a more natural running stride, it is very important for me to strength train. I have to mainly focus on my upper body and core.
I did all my strength training using a stability ball, which works abs as long as shoulders and back. I also used dumbbells, and kettle bell.
seated dumbbells lateral raises – 3 sets (10 reps) 5 lb dumbbells
seated arnold press –  3 sets (10 reps) 5 lb dumbbells
seated dumbbell rear deltoid raises – 3 sets (10 reps) 5 lb dumbbells
seated dumbbell front raise – 3 sets (10 reps) 5 lb dumbbells – this was my favorite one and this one intensely works your abs.
seated dumbbell press – 3 sets (10 reps) 5 lb dumbbells
seated alternate dumbbell press – 3 sets (10 reps) 5 lb dumbbells – for a more advanced move try this with one leg crossed over the other.
weighted crunch on stability ball – 3 sets (10 reps) 5 lb dumbbells
plank on forearms while balancing on the stability ball – 3 sets 1 minute each
wide leg squat – 3 sets(10 reps) 25 lb kettle bell
stability ball squat – 3 sets (10 reps) 5 lb dumbbells
All of these work outs I found in Oxygen Magazine
In the end, I was really happy with my 10 mile run and my strength training. I still need to pick the pace up and work on cadence, but besides that I am feeling pretty confident and excited about my half marathon scheduled for December 1st. Although, I have done four ten mile races since April, I never felt like I was running far or training for a long distance race. For some reason this felt like a long run for me. So let me tell ya- it feels really good to run long and hard again. I really missed going the distance. I need to continue to make time, at least once a week, to run long and hard.
Questions for You
© 2012 sweatdaily