500 Mile March- day 1

Day one in the books. It wasnt too bad out too bad out there today. It felt damp and I was chilled. I'm a wimp. Get at me. The worst is coming home, feeling like pizza and a can of the good stuff (dr. Pepper is the nectar of the gods).

I did two runs today. Two boring runs on this gray day. Living at home is great because mama Stevens is making home made lasagna. I dont like lasagna...

Miles in the bank: 19.5 (31.2km)/500

Easy peasy.

500 Mile March- Prelude

Well, this is my final evening of rest and relaxation; starting tomorrow I start my journey to run 500 miles in the month of March. Through the course of this little endeavor I will attempt to run the equivalent of 26km a day for 31 days while maintaining my current work and school schedule and I am going to try and make some of those miles quality- I won't be skimping out on the harder workouts for the sake of a few more slow miles. 

Part two of my little challenge involves diet. My diet since living at home has become abysmal. I've become addicted to sugary carbonated beverages and have all but given up making my own meals. This needs to change. As such I am making a stand against this lifestyle of excess. Every meal during the week will be made at home by myself or a loved one. I will permit myself one cheat meal a weekend for social events such as going out with my girlfriend or meeting up with friends. 

Part three is why I am doing this. It comes down to the fact that I need goals to work towards otherwise I get stuck in a rut and there's no getting out of it. This gives me a goal and something to strive towards. I've committed to racing a bunch this summer so I may as well get fit while I can.  

The major obstacles that I see:

1) The cold. The first week and a half of March are supposed to remain cold. I hate the cold. Having to log miles by yourself in the cold is the worst. 

2) Injury Risk. This is the longest stretch of time I have been running without getting injured. I've been able to put in decent miles before without getting injured before but never this many. I don't want to break down and get all mopey and sit in a corner thinking about how foolish I was for even attempting  something like this. I just have to stay on top of my recovery and  gear choice and I think I should be able to get 'er done!

Too often we see young people content to sit around on their computers or in front of their TV. Too often I've heard people say that they just don't have the time to run. Here is my challenge to you: Do SOMETHING ACTIVE  every day for the entire month of March. It doesn't matter what it is. Go to the gym and lift weights. Go to the pool and swim. Play a game of indoor soccer. Go for a walk. Something. Just do something active each day for the entire month. Chart your progress. Send me your pictures if you want and I will post them up for all of us to share.

I'll be posting daily updates every day from here on out so be sure to check back for updates. The updates will be short and sweet. Sometime just going over the gear I'm using to get through this, sometimes they are my personal tips for eating healthy, what I am doing for recovery, my musical tastes for different workouts, some of the different workouts that i will be doing, pictures of my adventures, what have you.

My next couples of blogs will surely be filled with random thoughts of a tired runner. They will probably be filled with horrible attempts at jokes and will most certainly be cringe worthy. You've been warned.

Drop me a line if you ever want to go for a run.

See you out there,

Evan

Altra Instinct/Intuition 1.5 Shoe Review (You are now free to move about the cabin)

As I had previously stated in my Altra Samson/Delilah review, I had never experienced an Altra shoe before stepping inside the Runner's Mark store. Boasting a wide toe box and a zero drop platform, Altra was a bit of a strange beast. I was immediately intrigued of course. And after wearing the Samson as my everyday shoe (and running quite a few miles in them as well) until they fell apart I had to have more. Since the Instinct (Intuition for women) was the very first Altra shoe I had ever seen, it was only natural that I gravitate towards it. 

I may never run in another shoe again- these are like a second home for my feet (that of course is a bit of a lie as there are other shoes that I greatly enjoy running in for different reasons but it's more of a testament to how much I like the Altra Instinct). Many people who have tried them on just don't seem to "get" Altra shoes. They are supposed to feel wide in through the toes. It may be an odd initial feeling but after a few minutes it just feels so right. My first run in them I had am certain I had school boy grin maniacally plastered on my face (I get some odd looks on my runs but never that many)- I must have looked like a blithering idiot. It's like doing something you've been trained NOT to do but doing it anyway because it just feels so gosh darn good! (Insert any number of dirty and crude analogies into there that you want; I won't be responsible for alluding to anything your dirty minds might create.)

The shoe fits wide through the toes which allows them to fully splay. This adds to greater balance and body positioning and creates a whole host of benefits, of which injury prevention reigns supreme. Without having your toes jammed altogether you aren't having to adjust your balance with the minute muscle compensations. When your feet are not allowed to fall naturally, there is more pulling and strain on your body, which, even with things being pulled out by small margins, can over time create some serious running problems with knees, hips, ankles, and your back. Little changes can cause big problems and Altra helps to correct that.

 "Hold up you little snot-nosed kid; what about slipping around, especially going down hill. Won't your toes mash into the front the shoe if they are free to move about?"

No. Not at all. The Instinct/Intuition fit snug enough through the heel and midfoot that your foot is secure and there isn't any unwanted movement. Your toes can splay and "move about the cabin" but they are by no means rubbing or causing any irritations. I've worn these shoes everyday for the past two weeks, running anywhere from 12-20km and not once have I come into any sort of rubbing, chaffing, or black-toe issues even over some of the tougher technical terrain around Southern Ontario.

Like all Altra Shoes, the Instinct/Intuition is built on a zero drop platform (the heel sits at the same level as the toes), which I personally feel is the more startling change from the norm than the wider toe box. It is a very different way of running than what most plodders are used to; the zero drop platforms gets you up and forward towards the balls of your feet. It is a much more efficient and faster way of running but more "radical" from the traditional heel-toe that so many runners still have in their heads.

The Altra Instinct/Intuition is the answer to the new-age running question: Is minimalism dead? Altra has answered with: No, it has only changed. With a 22mm stack height throughout and boasting dual layer EVA and A-Bound top layer outsole, the Instinct/Intuition offers plenty of protection from the impact of the road and trails. Yet, having a wide toe box and zero-drop platform it also gives you the barefoot ride and strength development that barefoot/minimal running offers. All the benefits without any of the drawbacks. Coming in at just 8.9oz (men's size 9), the Instinct is a light trainer ready to go for those harder tempo and interval sessions while maintaining  protection from the pounding on longer runs. Its one-piece bottom through the midfoot offers great flexibility although adds a bit of weight when compared to its more beefy brother the Altra Torin (a similar shoe but much more plush and geared towards road-specific runs). 

Seriously. If you are looking for a comfortable ride and aren't afraid to at least TRY something new, get your foot into the Altra Instinct/Intuition. Your feet and body will thank you. I can't explain how much I like this shoe. Thanks Altra.

You want Cushioning? You got it! Review: Nike Zoom Vomero 8+

The Nike Zoom Vomero comes into it's eighth iteration here but not a whole lot has changed between the Vomero 8+ and the  Zoom Vomero 7+. The shoe is virtually unchanged from its predecessor. So take that as you will; fans of the Zoom Vomero 7+ will love the Zoom Vomero 8+, those who felt that the Zoom Vomero 7+ wasn't for them won't find any redemption with this new update.

I have to admit right here that I was never a Nike runner. I had always seen them as shoes that you could get at any old department store or sport-inspired apparel and footwear stores. It would have been a serious runner faux-pas to be seen in Nikes; after all, the Swoosh could be found on almost any jogger out there in long basketball shorts (or sweats in the middle of the summer- yes it's happened). Other than on the track (where Nike offers some of the best spikes ont he market), no serious runner would be caught dead in Nikes... right? Well, maybe not so much. These Vomeros slid across my desk a month ago, and not being one to pass up at the chance for more shoes to run in, said why the heck not and away I went.

The Zoom Vomero 8 +is a big shoe. It's big on comfort, on cushioning, on colour, and on fit. One of the most immediately noticeable things about the Zoom Vomero 8+ is that it is vibrant. Now, mine are a nice royal blue with white (pictured) but they come in neon orange, neon green and neon yellow- screamingly bright, big colours. It seems as though Nike has been going this direction as of late, as many of their new flyknit shoes coming out are in bright neon colours (have you SEEN the new Nike frees?). Yet the Zoom Vomero 8's looks are pretty basic. For a shoe that is $175 CDN I was expecting a shoe that just looked a little more flashy. Maybe I'm basing it off the fact that it's main competition group includes the ever flashy GEL Nimbus and Glycerin, I was expecting something a little more. But as I put the Zoom Vomero 8+ on my foot I can see the advantage of not having all that flashy excess in the stitching. The Zoom Vomero 8+ offers a seamless toe box and minimally seamed midfoot for a very roomy and comfortable shoe. For people who are prone to chafing around their metatarsals or blisters around their toes, the Vomero 8+ offers a welcome roomy, seamless fit. The shoe runs wide through the toe box, so for people who like their toes to splay a bit or for people who need the extra space, the Vomero 8+ works fine. My narrow foot runs nice and comfy in the shoe and Runner's Mark mastermind Carl, whose foot runs wide, says he loves the fit as well.

The Vomero 8 runs on an ultra-plush Nike CUSHLON midsole. Featuring a traditional 12mm drop from a 30 to 18mm stack height and coming in at a portly (by today's standards) 11oz (men's size 9), the Vomero 8 is a beefy shoe. It is out to challenge the other neutral, fully cushioned giants like the GEL Nimbus, the Glycerin, and the NB1080; and in regards to pure comfort and cushion, the Vomero 8+ more than rises to the challenge.

The Vomero 8+ is also fully NikePlus capable- put in your Nike pod and hook it up to you iPod/iPhone/ Nike Sportwatch/ other NikePlus products. It's pretty neat technology.

Not all is well in the world of the Vomero 8+ however. For people looking for a fast shoe to do quicker workouts or track work, you might want to think a little more about your shoe choice. The Vomero 8+ is a heavy shoe geared for heel striking comfort. Forefoot strikers won't like the traditional 12mm drop, the high stack height (which I personally feel like I'm wearing platform shoes), and the heavier weight. I also have a gripe with the bottom lugs.

The bottom lugs are almost like individual "caterpillar" squares. They offer amazing grip, such that these would transition well onto all but the most rugged surfaces (even then they might work out just fine), but for doing speed work in them they fall short of what you would want. Speedier workouts seemed to cause the treads to move and compress individually too much while running- they are just too soft to be doing anything quick. The individual lugs move and slide more than what I would like while doing some up-tempo work, causing more friction on the underfoot than speed work really calls for.

The Vomero 8+ offers a plush, comfortable ride for those looking for an everyday, high mileage trainer. It offers "go anywhere" traction, and a traditional heel drop. This should be a go-to for neutral heel strikers looking for a soft ride. For people looking to be doing some faster training or if you are more of a new-age, fore foot runner, the Vomero offers a comfortable ride to be sure, but won't do you any favours with its weight, high stack height, and traditional heel drop.

~E

"What is this Trail Stuff anyway": Shoe Review: Salomon S-Lab SENSE

Trail folk are a different breed. They seem to take enjoyment in doing silly things like running 100km or an ungodly sum of miles as a race. They pass off 50km on single track trail with technical climbs that have you crawling up hand-over hand as if it were just a gentle day in the park (I will probably get yelled at by said trail folk because they claim it is a lot more difficult than that, but I stand by my bias). They prance like graceful deer along through the forest, infuriatingly so, that of course I had to do something about it.

When asked about what shoes are the "best" for running trail (what brand should I look at), you'll get a vehemently definite but different answer from every serious trail runner. They stick to their guns. One that had always piqued my interest was Salomon. I mean, come on, I don't want to be running in skis here; they make shoes? Yet, after Carl and I had done some more in-depth research, we learned that Salomon in fact does make shoes and heck, they make some pretty slick ones at that. So of course we had to go out and see for ourselves just what the hubbub was about.  This seems like a long build up to get into a pair of shoes right? Well yes, but it's fun and the allure of fluffy writing is oft at times too great to pass up. And with that out of the way, on to the review.

Please note the dirt and fading of the white- I have done some serious trailing in these puppies.

The Salomon that I had to get my hands on were these new S-Lab Sense, Salomon's high performance shoes (my inflated opinion of myself obviously makes me think of myself as being the highest of performance) made with Kilian Jornet, the Western States Endurance Run 2011 Champion. These are pretty wild. Having never stepped foot into the mythical realm of trail and ultra running (I still think cross country is way out there), I didn't know what to expect. (If you are looking for a more durable and sensible trail shoe from the Sense Family, check out the new Mantra).

Coming in at just 7oz the S-Lab Sense is one of the lightest shoes I've ever run in. I had always expected trail shoes to be heavy because of all the tough rubber and protective uppers that so commonly grace these types of shoes. But these things are light. There's very little to them in terms of an upper and big thick lugs. The S-Lab Sense, like all Salomon shoes, uses Salomon's speed laces which help to keep the foot snug and fixed in the shoe very well as well as keeping the weight down. The Sense also sports what Salomon has dubbed ENDOFIT. The upper is all seamless and the tongue is attached to the sole via stretchy mesh which creates a very sock-like fit within the shoe. The S-Lab Sense won't be moving around at all while you're foot's in there that's for sure. And with the seamless upper it is very comfortable, so much so that a guy like me who likes to wear socks in my Nike Victory spikes actually felt pretty comfortable going sockless in the Sense. The upper is made of very thin mesh which means the shoe moves and breathes very well while on your foot, aiding performance greatly in muddy and rainy conditions to prevent water logged feet. 

These shoes are built for speed in mind. Heel (13mm) to toe (9mm) drop is a low 4mm, and helps give the under foot impression that these are very much the trail version of a track or road racing flat. And along the bottom we also see some evidence that these aren't exactly your typical trail shoe and that they are built with the sole purpose of running fast, not necessarily with heavy trail in mind. 

 

The bottoms are pretty flat for a trail shoe (and even a road shoe for that matter). The lugs are almost non-existent and very minimal. You can tell the shoe is meant for forefoot striking based on the location of the lugs and where Salomon has placed their new PROFEEL FILM, a thin layer of carbon along the forefoot, strething into the midsole.

 Now for my qualms with the Sense. This is an expensive shoe. Coming in at $200 it is more pricy than a lot of the other racing shoes on the market today. That's not to say that it's not worth it; this ultra light racer is packed to the brim with new and cool technologies and tons of fun little nuances that make the Sense stand out in a crowd. I also find it odd that for being a trail shoe the lugs seem to be a bit of an after thought. True, they have dynamic lug placement meaning that the lugs are offset in certain places to allow better grip going up, down, sideways, long ways and whatever other ways you can think of. But I just don't see them being useful in very wet, technical terrain or especially over wet grass where you'll be sliding all over the place. These are great if you are going fast over packed, single track dirt paths or a little loose or through some straight muddy sections where you need something light that dries fast. One of the other issues I found what that the landing is very stiff or hard. The shoe itself is very flexible and responsive, but if I ever went on the road with the Sense I found the shoe made for a just a little bit too stiff of a landing. Road transition proved to be a bit of a no-no. The only other issue I could see with prolonged future use of the Sense is the durability. Being as light and as minimal as they are, I could see heavy trail use (like some of the serious trail nuts put their shoes through) could cause the shoes wear out slightly quicker than some of the heavy, built-up shoes.

In conclusion, if you are looking for a light, comfortable, forefoot trail shoe for doing some serious speed work on soft surfaces but aren't afraid of spending a little more, the S-Lab Sense is a great shoe to try out. It may not be your typical trail shoe, and I think it's more inspired by racing flats from the road as opposed to the heavy trail grinders, but the Sense sure is fun.

As always, if you have any questions about these or any of the other shoes Runner's Mark carries, let me know! If you just like to talk running and the sport in general, shoot me an e-mail and I'll be more than happy to talk with you.

For our Men's Salomon Selection.
For out Women's Salomon Selection

~E
@runners_mark
facebook.com/runnersmark

Shoe Review: The ALTRA Samson/ Delilah

Different is Good
I had never seen an Altra shoe prior to walking into the store. They have an oddly wide toe box and were designed to be fully "zero drop" meaning the heel to toe offset was just that: zero. Having been so used to the industry standard of shoes coming to a narrow, pointed toe, the Altra presented itself as an odd creature. At first I flat out didn't like it. It was too odd looking with the wide toe box in stark contrast to what the industry standard is. I've run in zero drop, minimal shoes before (the minimus zeros) and was fine with that, but aesthetic was just... no. But like any intrepid young runner, my curiosity got the best of me. I just had to see what they were all about. And I'm glad I did.

 

Weight: 6.5 0z

Drop: 0

Midsole: 3.4mm Razor-Siped Performance Rubber BareSole

Outsole: 3.5mm  EVA

Although I initially looked at my feet in these odd-looking shoes with more than a little trepidation, I now see them as possibly the most comfortable shoes I've ever worn. The wide toe box may turn off some at first glace but I implore you to try it. It allows your toes to fully splay in a more natural movement, which I find helps even with basic blisters and preventing blackened toe nails. It should be noted that I am not a barefoot running enthusiast. I don't have any burning desires of getting connected with the ground or having the oft delusional view that running barefoot is the key to being injury free. BUT I do know that running barefoot and training with minimal shoes is a great tool to build minute muscle strength in the foot and ankle and correct poor running form/posture. Having your toes splay helps greatly with balance and posture by distributing your weight throughout your foot and especially your big toe (where most of your foot balance comes from). I can't tell you enough how much I like the wide toe box. It is just so roomy and comfortable while walking or running that I'm surprised I put up with other things for so long. And not only that but the shoe's aesthetics have grown on me as well. Once they are on your feet they actually look pretty good. I don't know if it is because it looks closer to your own foot shape and there is some primordial, ingrained perception that our feet are supposed to look a certain way and we subconsciously love it when we can see our own foot shape (have to throw some stuff in for those of us who are more inclined to conspiracy theories). Even my mother, who saw them just as I did at first, weird looking and different, now wants a pair after seeing them on my feet. I talked a lot about the aesthetic because from what I've heard from people in the store is that they just don't like the look; It's too different. Well, different is actually good. 

 

Performance: The Samson (men's) and the Delilah (women's) are Altra's barefoot style shoe. Having a mere 3.4mm thick midsole and 3.5mm outsole, the Samson is pretty bare-bones. Those who are looking for something to put on their feet with more padding should consider something else. Those who are looking to really feel the road and every little rock should also look somewhere else however. While the Samson is super light and amazingly flexible (you can roll it up and stuff it in your pocket if you really wanted to), the sole is very dense and very high quality EVA. I've run several back-county cottage roads filled with rocks, as well as done some trail running in them and haven't so much as flinched when stepping on rocks. I wouldn't advise running on hard surfaces with them, especially right at first and if you aren't used to running in a barefoot style shoe as these WILL force you to change your running style. 

Now I've taken to wearing them for every day use. They are super lightweight, super flexible and above all, superbly comfortable. I have found that they may need a little bit of something in the arch for those who either haven't run barefoot before (or if you're like me, haven't run in minimal shoes for a few months). The easiest solution I found was to just shove my old barefoot science in them and that solved the problem almost immediately.

These shoes aren't going to be for everyone (although I encourage everyone to give them a try). They are very minimal and as such require a bit of a "learning curve" to adjust to the minimalist running style. They are don't offer a whole lot of cushioning (heel strikers beware), but do offer quite a bit of protection thanks to the dense EVA rubber. I still find it a little difficult to run on pavement in these but through trails and softer surfaces these work great (although I would watch out for really wet days as there are no lugs what so ever on these puppies and you'll be sliding all over). There really isn't any support in these. Those who need some stability/guidance should look elsewhere. The curious looking toe box is at first startling and may be a turn-off. But that's actually one of it's bets selling features. It allows for free toe movement and for people who need a wider toe box, this is perfect. Even if you have a more straight, narrow foot (me), these still fit like a glove. They also make great cross-training/ gym shoe thanks to their flexibility and wide toe box which helps when gripping and balancing for lifting and plyometric movements.
FITTING TIP: I suggest trying out a half a size down from your normal size (ie- if you're a 9, try an 8.5) for men. However, the women's fit small and I'd suggest going up at least half a size or more.

For those who are looking for a fast, neutral shoe but need more cushioning, also check out the Altra Instinct.

~E

Shoe Review- New Balance 1400

What. A. Shoe. WEIGHT: 7.1 oz/5.7 oz
The New Balance 1400 is one of the best shoes I've ever run in. After having come from the Asics DS Trainer (which I loved until they changed it to add the heel-tongue thing they on the 16) and the Wave Elixir, then jumping the pond and into the New Balance 904s/ 905s then into the (oddly wide) NB 1190 after the discontinuation of the 905, I think my feet might have found their home.

 The NB 1400 is labelled as a racing flat by New Balance themselves but it has so much more to offer. Sporting a more tradition 10mm heel drop it feels like your most reliable pair of runners, but it has a much lower profile than more traditional running shoes. This means that the 1400 is great for those who are looking for a more forward step. The lower profile in the heel means your heel won't be dragging quite as much when you step down, promoting a more forward foot strike and a faster push-off of the ground. Yet for those who are heel strikers, don't let the lower profile fool you. It may appear that having less bulky cushioning in through the heel is to its detriment but the 1400 still features NB's patented REVlite cushioning system meaning you'll have more than enough cushioning regardless of where your plant your foot.

Runner's World Profile Chart

 The 1400 features no-sew welded seams creating a superb snug upper fit that is free of typical chaffing-causing seam protrusions. It offers a very supportive, comfortable upper fit that make the shoe feel as though it's just an extension of your sock.

 The 1400 looks sharp and performs as such. It is ultra lightweight, super flexible and has that low to the ground profile you're looking for when you think of a fast shoe. It preforms well on roads, track and mild trails without any problems. It features a bit of a carbon plate through the arch for added support and strength while still allowing for natural foot movement and flexibility. The 1400 also features a sole all made of one material which lends to a very smooth and springy transition from heel through to toe.

 I've been in this shoe for about a month; I've run 400-450 km in the 1400 and they have been great. I haven't run into any issues of wear and tear- no rips, nothing (although I did step in gum and it go lodged in the heel pretty good within my first week of having them). They've gotten me through some speed work on the track, some long tempo runs as well as all of my long runs.

There are a few thing to note however.
These are lightweight trainers. They are designed to be light and fast. They are not for people who are looking for the extra support or are in need of a plush and cushioned shoe. They are not going to last forever and for those who maybe want a shoe to last them for 6 months while still maintaining decent mileage (although no shoe can really do that) this is not the shoe for you. The shoe also fits slightly narrow through the heel-arch area. I have had no problems with it because I have a bit of a narrow foot for a guy but for someone with wider feet that could cause issues. It fits very similar to the Saucony Kinvara in terms of heel to arch fit, but it does have a wider midfoot to promote that performance midfoot strike.
Going to the other end of the spectrum, they aren't minimalist either. For those looking to "feel" the road and the ground below them, I wouldn't suggest the 1400. It still has the cushioning in the midfoot and heel so that you don't get enough of the ground to feel every orifice and rock that dots the terrain.

The 1400 isn't for everyone. If you have a wide foot you're out of luck- unlike a lot of other New Balance shoes it doesn't come in wide widths. If you're looking for a shoe that is overly plush or are looking go au natural and feel the ground, the 1400 won't do for you. But if you are looking for a light, flexible, fast shoe, the 1400 just might be right for you.

(Newer models also glow in the dark which is awesome).

NB 1400 HI VIZ

 

Check out the New Balance 1400v2- Fully updated and ready to rock!
Men's
Women's