500 mile March- Day 17- Monday (Mondays can eat it)

I hate mondays. Mondays are the bane of my week. it means I have to get out of bed. It means I have to go to school. It means I have to interact with people. It means I have to be a person. Ug. To make matters worse, I think there is an animal living in the attic above my room. It woke me up at 3:30 last light scratching and moving and it didn't settle down again until 5. I am ready to torch the whole place to get some decent sleep that's how mad it made me.

I ended up on the indoor track first thing in the morning to ensure I didn't have to dodge any ice on the trails in guelph. That was boring. just laps on laps on laps on laps. ALL OF THE LAPS. Sigh. I had to do it alone too. Not so much fun. I'm not one to wear music while I run, but sometimes things get so boring that you just have to.

When I run with music I want something that has a "dope" beat and some "jive" sounds (I used those correctly right? Is that how you kids these days talk?). Also, Mashups. Mashups make my world go 'round.

I Also greatly enjoy singing while I run with my music so that may be why I don't run with music much. It makes me look silly. And running is serious business.

After the track and after school I went to the gym for my workout. I ended up on the treadmill (that dang ice jsut won't go away around the lake) doing 7x 1 mile at 5:17-5:20 on 90seconds rest. It was good workout.

TODAY: 20.1

TO DATE:  279.8 MILES

500 Mile March Day 16- Sunday- Lazy Sundays are best Sundays

Well. Not much to say today. I am beat. Sunday is usually a lazy day for me to begin with, I took my dog for an easy jog then I went to the gym and finally looked at a place to live in Guelph for next year.

The time in between such activities was comprised of binge watching the office/playing video games and sitting in my pjs. All in all I thought it was a pretty good day.

The lake was in fine form today- bright blue skies and a warm sun. It was chilly out but the nice weather more than made up for it.

Treadmill runs are a little less painful for the shin because of the lower impact. it felt okay, not great, but I should be good tog et through the rest of the month problem free.. I hope. I'm right on track and I'm not stopping for anything.

TODAY: 16.6

TOTAL: 259.7

500 mile march day 15: Saturday- Dawn of the third week (dumm dumm DUMMMM)

Ouch. My shin. I was supposed to do 20km with the first time half marathoners, but I decided to play it safe. Going that slow for that long, does nothing but hurt my poor bones and muscles. Bracing with every step sucks yo. I just want to go fast!

I ended up running about 8 miles, and then took it to the gym to do some serious cross training. About 22 miles on the elliptical. I'll tell you, that is no way to have to workout for very long. But better safe than sorry. I am trying to keep a fairly decent weight routine through this as well- gotta get nice and swole for beach season right?

One of the upsides of being a skinny runner: we can easily create the illusion of muscles just by being skinny.

While on my 8 mile run, I did a quick loop through the marsh again, it looks very pretty with the melting snow...

Today: 18 (equivalent)

TO DATE: 243.1 MILES

500 mile march day 14- Friday (SO ENDETH THE SECOND WEEK OF OUR CHALLENGE)

Two weeks over and done! AND IT FEELS... zzzzz. I am so tired. Like so much so that the thought of doing anything active that I don't have to is sickening.

I was on my feet all day long running around in the store (and you know, running around just in general...) I finally finished merchandising the store... I think that it look pretty swell and that you should all come and visit it. Because I am lonely and working in the same room for 10 hours can get pretty mentally taxing.

Cool panorama of all the work I've done in the store!

Anyway, running was a drag today. I sat my butt on the treadmill for 2 hours to get in about 14 miles, then a quick 5 miler in the evening just to wrap up the second week of this challenge.

Here's a picture of my bird helping eat my cereal because why not? Food is important too.

I may have tweaked my shin a little. I will see how it feels in the next little while but I have a feeling I am not eating enough and have tapped my reserves. Food is important. Never forget that. Nutritionally dense food can make or break a runner. It's time to start practicing what I preach. I am in nutrition after all.

Today: 19 miles

TO DATE: 225.1

500 mile march day 13- Thursday (SUCH WINTER)

Recovering for the indoor track, had a little tumble on the snowy, icy trails this morning. Folks, falling hurts. Falling in front of people hurts more. Don't fall in front of people. They will laugh. They won't ask you if you are alright, they will just flat out laugh in your face. What dinks.

The marsh is nice at dusk...

I worked in the store the rest of the day. It was pretty boring. None of you fine runner's came by to say hello! Jeeze. I started to re-merchandise the store as well. I should be done tomorrow! We have some really cool stuff in... there goes the next paycheck... ouch.

Went to the gym after work to do some miles on the treadmill. It was still slippery from the previous day's snow fall. I didn't want to fall in the dark. Coyotes may be waiting in the wing, ready to pounce! Yikes!

An hour and a half and 12 miles later, we are done for the day!

TODAY: 17.0

TOTAL: 206.1

500 Mile March Day 12- Wednesday (SNOW DAY!)

Old man winter is one grumpy SOB. I get up, it it still mild, do an easy 5 miler, then as I am going to school, it really starts to come down. REALLY STARTS. No way I am running outside again today. I was relegated to the indoor track YET AGAIN! Luckily I was able to meet up with my good buddy James and we ended up doing a 70 minute long run on the outside lane of that indoor beast.

I am getting REAL tired of your shit winter. I am so ready to have a solid week out outdoor mud runs. No tights, not hats- just shorts and some trail shoes.

MILES: 16.2

TO DATE: 189.1

500 mile march- day 11- SPRING IS HERE???

It was 12 degrees out there folks. Yesterday... But then that didn't last not did it?

Not much to say... soul crushing defeat out there today.

MILES: 17.4

TOTAL:172.9

500 Mile March Day 9 & 10 recap

I'm falling behind on these posts. I feel awful about that.

Sunday: The time change killed me. I got up, changed into sweat pants (I never wear sweat pants) and then went down into the basement and just watched movies. I went to the gym later in the evening but managed a measly 5 miles. That was it. Ugg. I was so dead. Zombified even.

But on the upside, the COSMOS reboot aired. For those of you out of the loop, Cosmos was a scientific/space program that aired in the 80s and was hosted by the late Dr. Carl Sagan. Dr. Sagan was one of the greatest science advocate in twentieth century. The new series is a n update with better CGI and all of the new information that we've learned in the last 30 or so years. The new show is hosted by the only person who would be even close to filling in for Dr. Sagan- Dr. Neil de Grasse Tyson. Look them up if you want to learn more about them. Cosmos was the highlight of my day. It was beautiful, both in it's scope, the imagery, and the teachings, but also the fact that the premiere aired on 10 fox networks simultaneously. FOX! As in the Fox News corporation! And here it is airing a show about the creation of the universe and our place in the cosmos.

Why am I talking about it in a running blog? Because it is one of the things that I love to think about while I run- our purpose and our place. The beauty we see around us is all from one singular point yet we are living in this exact frame, this snap shot and blink of an eye. Everything around us has only come to be in the last fraction of a second of the last minute of the cosmic calendar. Yet we have the capacity to find enjoyment in this fraction, on a lonely spec of dust; to us it is all we have and know. And running allows me to embrace that sense of awe and wonder- the experience of ourselves.

Needless to say that I nerded out so damn hard the entire hour it was on...

Miles today: 5
TOTAL: 138.3

Day 10: Track Monday!

Monday went a lot better than Sunday. I felt a lot more fresh and the day was pretty awesome. I got to Campus a little bit before 8, went to the indoor track and started to run. I was meeting my friend James there at 8:30 so I had some time to kill before my workout with him so I decided to get into a really decent distance effort as well as the speed we were going to do. So I warmed up, did another 5k tempo (just south of 18minutes), cooled down slightly and then did some ins and outs. An in-and-out is where you are almost tapping the gas pedal for a bit (say, 120m) then coasting at a decent pace for 120m. When James showed up we ended up doing some speedier stuff-

set 1): 200,300,300,100,100- 20-25" between intervals
rest: walk/jog l lap
Set 2): 200,300,300,100,100- 20-25" between intervals
rest: walk/jog 1 lap
Set 3) 100,400,400,100- 20-25" between intervals
Cool down

I hadn't done speed in i don't know how long so it was great. They were decently quick and I felt pretty good at the end. But my poor calves. Indoors and calves do not get along very well. I'm pretty sure there were words said long ago which started some sort of blood feud between the two that has been raging for eons.

I sat around feeling sorry for my calves most of the evening then decided to just get a run over with before bed. a nice 8 miler in the dark.

But it was finally above 0 degrees at night! WHAT? Are we still in Canada?

Today: 17.2 miles
TOTAL: 155.5 miles/500

500 mile march recap: Day 6,7 & 8- And so it goes on

Sorry I've been MIA the last couple of days. I was busy with running (duh) but also, I've had some work to do for the store and with school. As well as trying to be a good guy and spend some time with the lady friend.

Thursday (Day 6): Got to the store early to do a quick run before I opened the shop. Sitting in the store all day with no one coming in is one of the most boring things to do in the world. That's a solid 10 hours in one place. I am a very antsy person. I need to be doing things, multiple things, all at the same time. I can't sit still for very long and my mind starts to wander. So nothing much fun to report.

In the evening I headed out to the treadmill just to have some bodies around me. running alone in the dark and cold is starting to get REALLY lame. Ended up with a solid 19 miles on that electronic beast and had a great day for mileage.

Recovery has become a must- fashion police be damned. Compression socks to increase blood flow and my New Balance 980 Fresh Foam for the best feeling, plush shoes on your feet. 

TODAY: 24 miles

Friday: I don't want to talk about Friday. I rolled out of bed and was able to shuffle through a lame 10 miles. Can you believe when I asked my dog if she wanted to go with me she just looked at me as if I were an idiot? 10 miles turned out to be it for the day. And that sucked because the rest of Friday just got glorious. It got up to 6 degrees (or so I was told) but because again, I was in the store by myself for 10 hours, I didn't get to experience the first taste of spring! I got pretty depressed and didn't run at night. I just couldn't mentally do it- I was so defeated after seeing the sun out all day and then when I end up leaving it's dark again and the temperature has dropped. Not Cool.

Crushing the remnants of winter in my New Balance MT110 trail shoes. Feeling great.

TODAY: 10 miles

Saturday: Saturday, the Runner's Mark First Half Marathon crew headed down tot he Hammer to run the back 9km of the Around the Bay (ATB) course (Out 9km, back 9km). It was us and about a million other runners out there. Carl told me that this was the big weekend for people to go to the course as it is 2 weeks out from ATB but I still have never seen so many runners out for something that wasn't an organized event or anything. It was great to see and most people looked like they were having a great time. Smiles all around (for the most part- once the hills started to kick in there was a lot of cursing going on). It was a pretty slow run; it was the furthest that the majority of the group had ever run before so there might have been a little trepidation. But hey, they got it done and they're doing great!
After the run I took my mom to go see Mr. Peabody and Sherman. It was a cartoon that she enjoyed as a child and this update was quite enjoyable. There was lots of spectacle for the little kids but the dialogue and the jokes were really geared towards the older crowd. There were even some pretty great pop culture references that only denizens of the internet like myself would fully appreciate.
When we got out of the movie theater it was actually SUNNY! So of course I was going to go for a run to enjoy it! Belly full of popcorn or not, I was going to get a glorious 8km run in the sun.

A glorious afternoon run down through Rattray Marsh and a long Lake Ontario.

TODAY: 16.2 miles

TOTAL:  133.3/500

500 Mile March- Day 5 Recap (In which I run on an indoor track for fun).

Well that's five days down. Now only... too many days left. I'm at the point where if I start to think about it, the more daunting it seems. Either way, a lot of days still to go.

But the good news is that I'm still feeling pretty good. yesterday I was pretty sore after slipping around in the snow on Tuesday night but I came back pretty well with a decent 18 minute 5k tempo on the track. I finished my last kilometer in 2:55 and felt great so I know I'm not losing a whole lot with mileage.

I was supposed to help a friend through the 5k but James was a goof and did a workout the day before. He was trying to tell me it was just some fun 200s but I wasn't buying it. But he still got the effort in which is important. he will be racing the Marden Half Marathon early April so he's been training pretty hard and getting ready for it. I expect him to do awesome so he better not let me down (pressure's on dude).

The name Marden brings up rather ghoulish memories from my days as a varsity athlete at the University of Guelph. You see, Guelph never had a real indoor facility until last year. In my first year we had a dome structure that was made by the same company that provided the Dallas Cowboys' training dome- you know, the one that toppled over and injured all those people a few years ago? Anyway, Guelph had one of those with a 175m indoor rubberized squared-off track.

I almost miss this place... almost.

 It wasn't the greatest to run in because of the square corners-a line was painted on that cut the corner into a smoother radius, but you were still flung way out with a slingshot effect coming out of it. Then with the Dallas Cowboys facility collapsing, safety concerns made Guelph tear out little dome down- the varsity track and field team was now without a home! Luckily for us, a new facility up in Marden was just being finished, complete with a 220m indoor track (although still squared off, the long straights were fun for indoors).

So every time we wanted to go to the track we would have to hop n a school bus and be bused up there for our track workouts. While not the worst, it ate a significant amount of time out of our day. Plus the corners. Oh god the corners. They were still so tight. I'm a wimpy runner. When things don't go my way I break pretty easily (or used to- i am getting a lot better). Plus I am a pretty springy runner from having tight joints. having a springy step and tight corners isn't fun. You feel like you are going to fly apart in different directions, blasted to oblivion and sprawled out on the track, limbs all over the place. It wasn't fun. I no like. Such distress. Much defeat. Sadface.

If you look real close you can almost see the dotted line that you follow to do a "corner." If you look harder you can see my tears and my broken spirit. 

Kids these days don't even know how good that have it at Guelph. the indoor track they have now actually has REAL CORNERS! No rounded squares, REAL LIVE CORNERS! The track surface may be slow as maple syrup but there are corners and that's all that I care about.

That is my aside for the day. Long winded and maybe a little dull but it's my life okay? No need to make snide comments about it.

The evening run went well. Even though it wasn't super cold, I am still so done with this winter it isn't even funny anymore. Seriously, if I'm not in shorts by March 20th I am going to flip my you know what and go live in a hole for the rest of my days.

Here's a picture of my bird checking out my New Balance Fresh Foam 980s to keep you coming back.

 MILES TODAY: 16.1
TOTAL MILES: 83.1/500

~E

500 Mile March Day 4 Recap (Snow... whay'd it have to be snow)

DAY 4 in the books!

The morning went well. I woke up early and ran with the pooch. Normally she goes out with my dad, but my dad went down to Whiteface to ski with a friend for a few days so I was on dog duty. She isn't exactly the best running buddy. She likes to stop and sniff a lot. Like every three meters. Then she sprints ahead and stops to sniff until I pass her then she sprints ahead again. She would do this for a while but I don't think she liked that fact that I wasn't going as slow as my dad. He tends to do a half-waddle/shuffle when he runs so I think the pooch thought that she could handle the run. But I could tell she was getting tired because she stopped sprinting ahead and just started to trot beside me looking rather dejected.

This is Peaches. She is wondering why I made her run with me. I told her I liked her company. She wasn't buying it.

We ran just over 7 miles together. She wouldn't look at me when I came home last night though. I think she was still miffed that she couldn't stop to smell all the beautiful yellow snow around the street corners.

Yesterday was also a great day because my New Balance shipment of shoes arrived! I had ordered a pair of RC1600s and 2 pairs of their new 980 fresh foam. I just have to tell you, the 980 fresh foam may turn out to be my favourite shoe ever. Sure, it isn't as responsive as say the 890 or the 1400, but they are light, super cushioned, and the upper is one par with the comfort level I get when wearing my Altra Instinct 1.5 around the store. And with a 4mm drop I don't get any of the odd jolts from a high stack height that I now get. I got two pairs because I was thinking I would wear one as a trainer and I would use another pair as a recovery shoe because of how soft and cushioned they are.

I decided to run in them last night but to my astonishment, it was snowing yet again! I thought screw it and let's get it over with. Tuesday nights are usually our clinic nights out of the store but only 3 of our runners showed up! I don't blame them; the snow was the type that just kind of really fine powder that just compresses and doesn't melt when cars go over it. It creates a layer of the slickest running surface you don't ever want to run on. And because it was clinic night, I usually try to run with the attendees but with the snow being so slippery and having to brace with every step to slow myself, I found it extremely hard on my groin and hip flexors. I ended up doing about 5 miles there, then just took off and finished another 4 miles at home.

What I am trying to get at is that I will be taking applications for people who want to massage my butt and quads. (PLEASE??? I'll be your friend!)

Day 5: BACK TO THE TRACK GONNA BE WACK!

MILES today: 16.5
Total Miles: 67/500 

500 Mile March- Day 3 (Trackin' dem miles yo)

Sorry folks, this update's a day late. I was dead last night. Like not even wanting to talk to my girlfriend dead (and I'm not one of those guys who does that to people I love). I had my head on my chest by 9, nodding off in front of my TV (I haven't gone to bed at 9 since I was about 7 years old).

The morning started off like any other this winter- cold and dumb. I have had with this (expletive) this (expletive) winter! (Picture me doing my worst Samuel Jackson impersonation a la Snacks on a Plane). It was -17 degrees out there plus some wind! NO WAY!

So I took my run to the indoor 200m track on the University of Guelph Campus.

Down the home stretch in my NB 1400

86 laps. 86 LAPS ON THAT TINY MONSTROSITY! My poor hips. My poor calves. I can't believe I put myself through that torture. I'm not the most mentally strong runner- I get discouraged easily but that's part of what this challenge is about- getting stronger both body and mind.

The run was made a little easier when some of the Speed River Marathoner's stepped on the track to start their workout. One of the many advantages of running in Guelph is that you can randomly bump into an Olympic Marathoner just going out for his daily workout. Eric Gillis and his Speed River compadres Nick Sunseri and John Mason were doing some 1ks... they were going fast and it made me feel sad that I am so slow.

Canadian Olympic Marathoner Eric Gillis doing work on the track.

 

Nick and John rolling on the track

The afternoon/ evening run: hey, guess what? IT WAS COLD AGAIN AT NIGHT! Whoever pissed off the winter gods or whatever, I hope you stub your toe REALLY hard! But got an additional 6 miles in and that's just more money in the bank.

Booyah

 

(how I feel when I finish another day of the challenge) 

Miles today: 17

Miles in the bank: 50.5/500 

***CameronHelps Needs Your Vote***

 Runner's Mark is very involved with a youth program called CameronHelps, a program designed to teach physical activity and a sense of belonging as part of a way of coping with stress and depression. Having dealt with both of these problems in my life, this is very important to me and something that I hold close to my heart. CameronHelps now has the opportunity to win $50,000 grant from MLSE if selected as one of the top 4 causes by popular vote. It would be great if you can go to the MLSE Team Up Fund page and vote for CameronHelps as your favourite charity; that would be spectacular. It will help to further develop youth programs and will immediately have an impact on the hundred of youths already int he program.

500 Mile March- Day 2 (You Think a Little Snow can keep me down?)

We woke up to snow this morning. Now, I like snow as much as the next person; I think it is pretty when it sits on trees but I am so sick and tired of winter oh my god i just want to get a flamethrower and go on a personal vendetta and melt it all foot by foot... sorry. What makes it worse is when you get up before the plows to get your first run in and you are slipping and sliding all over the place.Anyone else feel their hips just start to fail in the snow or is that just me? Well half way through my run I decide to go back home and switch up my shoes for my New Balance MT110 trail shoes and everything was all better after that.

YAY FOR TRAIL SHOES! Although I wish I had the foresight to get the winter versions of the MT110 for this winter... but they were given to me in the summer so I really can't complain.

(Seriously though, trail shoes are essential for running in this crap.)

Now, time for the amazing farce that is the Oscars.


Two days down, 29 to go. What did I get myself into? Tomorrow is a track day. We will see how I feel after that. I bet it will be a lot of feeling sorry for myself.

Rambles End Here-

MILES IN THE BANK:
Today: 14
Total: 33.5/500

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