Keep It Simple - Part I

“It can scarcely be denied that the supreme goal of all theory is to make the irreducible basic elements as simple and as few as possible without having to surrender the adequate representation of a single datum of experience.” 

Albert Einstein (1879-1955), during a lecture, Oxford, June 1933

When is the last time you walked into your local running emporium to purchase a pair of shoes?  In a perfect world, if you’re like me, the duration from arrival-to-purchase is brief; I know (down to three makers/styles) the shoe I need.  I don’t need to try them on or do a brief jog in them.  Just set the box on the counter and swipe my American Express card.  Thanks, and I’ll see you in about ten weeks.

My $500-per-year running shoe habit probably covers a little less than 1/1000^th of a store proprietor’s yearly expenses.  My few gizmos, gadgets, and apparel - thank heavens - have longer life spans.  The entry-level runner is more likely to be welcomed with open arms into "SHOES 'R' US" than frugal/cheap runners like me.  "GAIT-O-RAMA" associates love to see the person who just got finished reading the “five weeks to a faster 5K” or “crush your first marathon” article in the glossy running magazine or on the interlink.  There's nothing like seeing the newbie runner drool as they finger their way through the jogger-porn and look with longing at advertisements for the newest electronic training gadget, or hydration system, or symphony-quality earbuds.  There are benefits to many of the apparel items, multifunctional watches, post-run recovery gadgets and technological “nice-to-haves,” but Murphy’s Law posits that the higher-ticket item leads to a greater and more irrational dependence.  The more dependent the runner becomes on them, the more likely they will either go missing the day before the race - requiring a very expensive replacement during the race expo - or die/malfunction on the day of said race.

(If you have considered participating in a triathlon, I advise you to NOT buy any expensive technological gadget, especially one which plays music or speaks to you on the run.  Trust me.  You’ll either thank me or the referee who does not have to assess a penalty later.  But I digress.)

I’ve killed music players, had pace/distance/heart rate/training tracking gadgets malfunction beyond all recognition (I think the technical term is “FUBAR”), and slunk away like a hound caught piddling on the living room carpet as my wife discovered a portable hydration bladder-turned-petri dish.

Einstein’s goal of achieving simplicity without loss of the necessary holds true, especially for runners.  Do you need a fancy wrench set to tighten or loosen a bolt when a pair of Vise-Grip pliers might work as well?  It all depends on how many times you plan to do the job.  If it’s a one-shot deal - or (like triathletes) we’re trying to find out what we really need early on - the odds are good we can use more-simple tools.  Once you figure out what you can live with/without, then we can gradually acquire the stuff which works best for us.

The simplest needs for every runner regardless of the distance or the coach are a training plan, a way to measure distance, a way to figure out how long they have run.  There needs to be a place to store all this information, as well as the effort expended and how soon another pair of shoes will be needed.  I’ll talk more about the simplest measures of distance, time and effort in the next installment.

Treadmills - We're Talking "Circus Animal Stressful"

One of my fellow running bloggers from the New Orleans area, Jenny, asked me this question:

"A friend and I were discussing road vs treadmill running and wondering why we can run at 6mph on road but on the treadmill run at 5.2mph and get tired much quicker? Have you ever done a blog on that phenomenon ? LOL :) I figured you would be the one who knew best."

When my friends Betsy and Aaron Boudreaux come visit and we go out for a run, I swear she can tell the slightest elevation variance on what I would consider a fairly flat road. I guess that's what happens when you live in a city which is laid out like a soup bowl. What I see as normal near-level terrain she notices as a rise in elevation.

Dr. Jack Daniels talks about the difference between TM and road in the most recent edition of "Running Formula." In fact, he has a series of charts which equate TM pace/elevation to road pace. From what I can tell, most of the possible reasons for this phenomenon all seem to boil down to variation, or the lack of it.

Pace - If you refer back to the comment by Jay Dicharry, PT, which I shamelessly ripped out of that "Running Times" video, It might have to do with the fact there's no pace variation to speak of when you use a TM. We might 'average' 6 on the road it might vary from 5.5 to 6.5.

Equipment - Some TMs are more accurate in their measure of a "mile" than others. If you take a wheel and measure the TM belt, then run it for a minute at 7.5mph, ideally, you should get APPROXIMATELY .125 miles.

Environment -It's harder to stay comfortable running indoors on a TM compared to running outside on your favorite pathway. While we can control (to a degree) the elements in which we run on a TM, especially if it's bitter cold, raining or freaking windy outside, but what we lose in nasty weather we also lose in that cooling airflow we experience in the great outdoors.

Add to that controlled environment the joy-killing factor of boredom. Even though some of the best-equipped gyms have televisions/DVD players/music, the unnatural act of running on a moving belt is mentally stressful. Think circus animal stressful. There's only so much a guy/gal can do to dissociate, so mental discomfort soon leads to physical discomfort.

Now that you've got me to thinking about a run, it might be a good idea for me to grab my stuff in the bag by my coffee pot here at work and get out on the chip trail before the weather turns nasty again.

Happy Christmas to all of you!

Dry Case: You CAN Take It With You, With A Little Work...

Through hard trial-and-error I've learned the painfully obvious truth; electronics and elements, like Kipling's east and west, are best meant to be kept separate. When the two meet it can only mean less-than-happy outcomes for the electronics. I've seen more than my share of "OMG, just dropped/lost my 'Crackberry' out on the bay" Facebook status messages than I can count. Sometimes you feel bad for the victim. Other times there's a little bit of that schadenfreude, that little bit of joy over someone else's discomfort. Nevertheless, you kind of wonder why they would be so foolish as to take something out on the water with them without some sort of floatation or protection from the potentially damaging elements. Do we really HAVE to take it with us all of the time?

My wife's entire life is tied into the efficient operation of her laptop computer and its programs. So she was in a veritable panic a couple of mornings ago when I called from my office to chat about an upcoming business trip and the requisite dog care: We adopted an 85-pound retired racing greyhound not long after we got married; we've been able, and at times adamant with our employers, that our business travels not overlap. So far, it's been all of one week in seven years of marriage and dog-parenthood where we've both been away from home.

Rubin, our hound, is the equivalent of a three-year-old child...on steroids. He clearly refuses to realize his own strength. Suzanne, my wife, had spent several hours that morning working on podcast interviews in her home office. The door was not completely secured; Rubin finally decided "mom" had worked enough and it was time for him to go for a walk around the park across the street. He burst in to the room, knocking Suzanne's cup of coffee all over the keyboard and trackpad. Alas, he didn't get to go for his walk then, as my wife then had to go into emergency dry mode.

She's also had the electronic key to her company's Mercedes-Benz short out, triggering the alarm system in the parking lot where one of our local run groups congregated after a Sunday afternoon trot around one of the residential neighborhoods. The story of the "demon-possessed" Mercedes-Benz is still talked about to this day. Rubin wasn't to blame for that catastrophe, however. Blame that one on my highly-active sweat glands, which happen to be the marvel of coaches, friends and relatives. I've tried to use plastic zipper food storage bags and neoprene pouches to try and separate my sweat from things I prefer to keep (relatively) dry; most have worked with varying degrees of success, some with very little. It's forced me to learn to exercise without the benefit (or drawback, depending on your point of view) of electronics. I learn that electronics will die sooner or later when I use them...usually sooner.

So I have to admit I was excited and a little skeptical when my wife told me about a bunch of products she encountered made by Dry Corp, a company based out of Wilmington, NC. Dry Corp's DryCASE products let tech users take their gadgets - cell phones, MP3 players, tablet computers - out into the elements with little or no fear of water damage. I have had the privilege to road-test a few technology products in the past, and I usually get first crack at new gadgetry which lands at our front door. It's not that I'm tech-smart as much as I'm tech-savant; if I can figure out most of the basic functions on a piece of equipment it meets the definition of "user-friendly interface."

I've seen less-technical versions of products like the DryCASE, (which isn't a true case like a hard-shell one but we'll overlook those semantical differences) in the past; a pair of board shorts I purchased for my wife in Hawaii had a heavy-duty plastic zip-seal bag for money, identification or cell phone carriage. What makes DryCASE different is the ability to actually use your technology while it's vacuum sealed in plastic, with or without the DryBUDS.

The DryCASE comes in two sizes; the largest ($59.99) is intended for tablet devices. The small case I tested ($39.99) is about 4.6" x 8.5" and made of thick plastic, and contains a sealed-in 9" long 1/4" headphone jack. My HTC Hero smartphone fit comfortably within the DryCASE, as did my 32GB iPod Touch. The small DryCASE can be used for non-tech, but nice-to-keep-dry-and-available stuff, like identification, drivers' license, folding money, and credit cards, also. The top of the case is fitted with what at first appears to be a potato chip clip on steroids, but really is a very-strong dual twist knob latch. Once opened you can slide your desired "keep dry" stuff or technology into the case, and plug in the 1/4" jack, if you plan to use headphones.

The (top) seal takes a minute or two to figure out, but there's no doubt once you have the latches secured the odds of anything coming through the top is slim. But the seal on the DryCASE blows ordinary plastic baggies away by a long shot; a vacuum is achieved by one to two pumps of a one-way valve and bulb. DryCASE recommends waiting ten minutes after pumping to guarantee the seal will hold, but I cannot see most average users waiting that long.

The DryBUDS ($29.99) are adjustable by ear canal size (x3), and have a cord length of over 40"; probably too much cord for most runners, cyclists and definitely for swimmers. I guess if you were to wind the excess cordage up in the supplied (and very-comfortably-padded) neoprene armband you could control the chance of getting hung up in slack cord. Of course there's a bit of a technical mismatch; the buds are good down to ten feet under water, where the case is good to one hundred. But not many of us are going down to a hundred feet any time soon, I bet.

I tried the set/seal/use process the tirst time with my HTC Hero plugged into the phone jack. The vacuum seal pulls the plastic right down onto the touch screen, so nearly all of the "finger slide" functions of the typical smartphone user interface can be used, except for the trackball. In the case of my phone, especially, the trackball was engaged. Not so good. But I could turn and off my phone and answer a call if absolutely necessary.

About 30 minutes later I decided to give the DryCASE a live run, and take my iPod Touch to the gym. I didn't want to use the armband until I was comfortable with the screen functions. Besides I was planning on an elliptical trainer workout. The touch screen functions were perfect, but because I didn't pay attention to where the sealed 1/4" jack cord was in the case, it was difficult, actually, it was impossible to use the side "rocker" volume, as well as the on/off switch. Blame this on lack of attention on my part.

Rather than use the buds, I used my own music player headphones (a pair which allow ambient surrounding sound to be heard as well as the music). I've worn "sealed" waterproof bud phones in the past; they're comfortable and great for keeping outside noises at bay (especially for airline travel) but when I'm doing a workout, a run, or going for a walk I want to know what's going on around me as well as listen to my tunes. The buds are probably good for water skiiers or personal watercraft users, but I'll neither recommend nor condemn, as I don't know what the law says about being on the water with music blocking out other sounds.

The next morning, I took the case for a run workout at the gym. Again, I used my 32GB iPod Touch with the armband strap, which slides through a sleeve on the back side of the DryCASE. You definitely want to insert the band before sealing the player or phone; I'm not certain you'd want to try, or even be able, to insert the strap afterward. I set up the case with the 1/4" headphone jack at the top and the entrance "clip" at the bottom. I wanted to limit the amount of loose cord by keeping the jack on top near my shoulder.

Here's where things became interesting: The case width may be an issue for only the smallest-limbed user, but the case length is definitely too large in length for smaller users or persons whose span from the elbow to shoulder joint is 8.5" or less. The vacuum seal did its job of joining both sides of case to each other, but if you don't wear the "clip" side at shoulder height, the odds are very good it will flap and bang against your elbow joint, leaving a nice little (in my case, a quarter-sized bruise) reminder of my inattention to detail after a 60-minute treadmill workout.

Positives about the DryCASE? Well, the latch is not going to open on its own. The air valve is designed only for removal, so even if the cap is bumped loose the seal is going to remain intact. The armband for the DryCASE is very adjustable, padded and very comfortable neoprene. It's probably one of the most comfortable straps I've worked with. For me to even give a positive mention of an arm strap is saying something, because I prefer to wear my techie stuff on a belt around my waist. There is a low-profile waist belt ($19.99), a one-size-fits-(nearly)-everybody version of the armband. The only problem would be, then, that the DryCASE's size and clip layout would be transferred farther "south" on my body. Dry Corp may want to consider an additional sleeve/strap rotated 90-degrees for those users who like their electronic devices parallel to the ground.

Best of all, and probably the most importantly, the DryCASE does what it's intended to do. It keeps electronics (or whatever you want to place within the case) dry. Even during a 60-minute treadmill run, with the case tucked and strapped between a wicking technical shirt and my arm, there was absolutely no evidence of sweat infiltration. None. I've never been able to say that about any bag, carrier or barrier device.

There are some negatives, mainly having to do with the DryCASE size and the challenge of finding what works least painfully for the individual user. And, compared to other carriers, the DryCASE is a little on the bulky and heavy side. But I'm looking at this from a weight perspective, as well as comfort and tech-friendliness. I guess you could get used to the extra weight over time, especially if it was at the waist rather than the upper arm. As a running coach I can tell the runners who train with music players strapped to their arm; they have this "buffalo wing" look to their arm carriage...very stiff and tucked up close, like they're afraid it's going to fly away.

Also, the DryCASE might protect from moisture, dirt or sand, but it's no protection from shock or impact. And, should you decide to remove your gadget from the DryCASE there is no way to reseal without the vacuum bulb.

I could only imagine that if the power/USB jacks were also added to the DryCASE, you probably would never have to take the technology out of the sleeve. If you want a way to keep your technology clean and dry in all environments without worrying about spills, splashes, or loss (with the neoprene strap attached the DryCASE is buoyant), the DryCASE is probably one of the most effective methods to seal it, plug it, and enjoy it no matter where you are...

...and be able to take it home at the end of the day.

More information on DryCASE products, as well as an on-line store and retail information, can be found at http://www.drycase.com, or you can call DryCASE at (888)6000-DRY.

I've Got You Onto My Skin: Heart Rate Monitors

I've used chest-strap heart rate monitors for probably the better part of six years, & seen the good, the bad & the ugly of them. In spite of it all I consider them one of the tools which should be in every endurance athlete's arsenal, for a number of reasons:

First, heart rate monitors are great for checking the resting heart rate first thing in the morning.

Second, you can use a heart rate monitor to determine whether the recovery period during hard "interval" workout sessions is sufficient...or if it's time to pull the plug on the session before you begin overtraining.

Third, the heart rate monitor can help you ensure your "easy" training days remain just that...easy.Some high-end monitors are capable of calculating the amount of oxygen taken in to restore the body to it's original resting state, the effect of the training on the athlete; some will even recommend the effort level of the next exercise session after a brief analysis of the data. Naturally, many of these calculators are closer to the one size fits many rather than the individual side of the training device continuum.

Even the most simple monitors, which can download data to the athlete's personal computer, need to be calibrated to the individual in order to be most effective.

The most common - and most commonly incorrect - formula to determine maximum heart rate (MHR) is the classic 220-minus age. If a guy like me uses this particular formula, then my maximum heart rate (then used to determine training heart rate levels) should be 220-47, or 173 beats per minute. This would make my "easy" day heart rate (50-60% MHR) somewhere in the range of 86-to-103 beats per minute. High aerobic pace (61-to-80% MHR) would be 104-to-137 beats per minute.

Now, let's place a wrinkle in the equation. This formula was calculated using men. What guidance do I use as a coach when dealing with a female athlete? A recent Northwestern University study gave me a whole new formula to memorize: 206-minus-88%-of-age. So, one of my female athletes recently purchased a heart rate monitor; she can use the Gulati, et. al. calculation to estimate her MHR: 206 - (48 x .88) = 206 - (42.24) = 163.76...OR...164. Her "easy" day training rate would be in the 82-to-98 range; her high aerobic pace would be 99-to-132.

Of course, that also assumes the ability to drop the heart rate down to zero. I'm no Zen Master, so I can guarantee my high-to-low heart rate range is definitely not 173 beats. My daytime resting HR (RHR), sitting in my office without any hassle, is 54...about two beats higher than my (highest) resting rate first thing in the morning (when I'm fit & race ready it's as low as 42). So, for purposes of this post, let's just say my RHR is 50. That gives me a heart rate reserve (HRR) of 123 beats.

Karvonen would say the lowest target heart rate for my "easy" day (50%) should be: (173 -50) x .50 + 50 = (123 x .50) + 50 = 61.5 + 50 = 111.5. So, my highest target heart rate for the "easy" day (60%) is probably around 122. Keeping the heart rate reserve in mind "justifies" that slightly more intense workout on the "easy" day, right? Maybe.
But, in order to really get the most out of a heart rate monitor, the athlete needs to ensure they do a few things:

First, learn their "true" resting heart rate. This might take strapping on the monitor for a couple of mornings in succession. A good way to do this is - if you're like me & have to get up in the middle of the night to "exchange" fluids - put the strap & receiver on. When the alarm goes off, start the monitor. After about four or five mornings you'll have a good idea of the average.

Second, find out their "true" maximum heart rate. There are physicians who will perform a stress test (for a few dollars) if you have nobody available to assist you. Sally Edwards (and a few other coaches) recommends the test be taken on a track, but I'm partial to using a treadmill because the speed can be increased incrementally through the test, & elements which are hard to control on a track can be controlled with a treadmill.

- Start the test with an easy warm-up of at least 5 minutes. The goal during the warm-up is to get the heart beating to 100-120 bpm.
- Without stopping, begin the test by gradually accelerating the speed so the heart rate climbs about 5 bpm every 15 seconds.
- At each 15-second interval, your partner should tell the exercise time, heart rate, and offer encouragement as they gradually increase the speed.
- Within a 2-to-4-minute period, the heart rate should cease to climb even with increased effort and pace.
- When you can no longer accelerate, or you hear your partner repeating the same number you've (probably) reached your maximum HR.
- At that point either you or your partner can call an end to the test.

Third, & most importantly, learn to correlate effort with number. I've learned the hard way that technology fails, & often at the worst possible moment...on race day. Believe it or not, the experienced runner or athlete can figure out, within a few percentage points, just how hard they are working in terms of their maximal heart rate; researchers proved a strong correlation between the Borg (perceived effort) Scale & the percentage of maximum heart rate. So if you're an experienced runner, running at a level of nine on a one-to-ten scale...chances are good you are fairly close, give or take a few points, to ninety percent of maximum heart rate.

Remember - the heart rate monitor, much like the GPS receiver, is a tool. You can place one in the hands of a child & wreck things, or you can place it in the hands of a craftsman & watch beautiful things happen. The right tool, in the right hands, at the right time, for the right purpose.