Tracking Technology
Global Positioning Systems (GPS)
The Global Positioning System, or GPS gear was essential to my Run This Year goal, making it very easy to track the miles, not matter where I went. Prior to 2013, I used a GPS app available on the smartphone called Map My Run. It's really quite slick. Easy to use and works well for biking, hiking, running, walking, etc. The problem is, GPS is a really battery hog. So, depending on how long you are out, you may need to take extra batteries with you. Plus, with a cell phone, there is more concern about getting it wet, should you get caught in the rain.For 2013, I have had good luck using the Nike+ Sportwatch GPS. This has proven very reliable for mapping, splits, and other details. It is easy to use, and seem unaffected by a good rain storm (or snow storm, or toasty summer day. Since the GPS doesn't get a reliable signal indoors, the shoe pod is a useful add-on. The problem with the shoe pod is that once it is calibrated from an outdoor run, and then you take it indoors, it assumes that every stem is the same length. So, as you speed up or slow down, it loses accuracy. My tactic has been to use it for indoor tempo runs. I just make sure that my laps recorded by the watch are true to the advertised track length by adjusting my pace and/or stride during the run. It is a little more vigilance than I would like on a run, but that's okay.
On the downside, the Nike+ Sportwatch GPS has a battery life of only 8 hours. Generally, this would not be of concern. But, if you combine my lack of speed with an ultramarathon, 8 hours is not long enough. It would be nice if your could charge the unit on the fly with a battery pack (Garmins will allow this, as I understand), but, alas, plugging the Nike+ Sportwatch GPS into anything disables all functionality of the watch. I tried setting the shoe pod with a trail run, and then using just the shoe pod without the GPS, which allows the battery to last very long. Unfortunately, the accuracy of setting the shoe pod with a 5k run for use in a 50-mile ultra was very poor (about a 60% error factor). So, if I know I am going past the 8-hour mark on a training run or a race, I'll take a charging pack and extra batteries and use the phone for the official measuring stick. (Be sure to seal everything up into a zip-loc bag to keep it all safe and dry.
Heart Rate Monitor (HRM)
The Nike+ Sportwatch GPS does have an available heart rate monitor strap, but I have not acquired that part. I have used a Polar heart rate monitor and a Timex heart rate monitor, both with good results and ease of use. If you do much exercising in the gym, the Polar will reliably link to most of the equipment, such as elliptical machines, treadmills, and stationary bikes (the Nike+ HRM strap is made by Polar), so that would be my recommendation.When Purchasing a GPS and/or HRM
Before you shell out the cash for this type of technology, make certain that what you buy will support what you want to use it for. The Nike+ Sportwatch GPS, for example, is really just for running. In fact, it will discard events with an average pace of less than 4 minutes per mile, so it is not viable as a cycling tool. But if you are just planning to run, walk, and hike the Nike+ is very easy to use and the big numbers on the face are easy to see.Tunes
Use caution if you listen to music or podcasts on the run. Don't make it so loud that you cannot hear what is happening around you -- cars, bikes, other runners, nature. Finding a comfortable headphone is key. Generally, I don't like the basic earbuds, because I feel I have to jam then into my ear to keep them in (unless they are under a winter headband). However, the Yurbuds have worked well for me, as have a set of JVC's with the behind-ear loops and soft-tip ear pieces.Shoes
While I have already talked about finding the right shoes, I am continuing to learn what works and doesn't work for me. What I have determined is that my favorite shoes are the Altra Zero Drops. They give me a good fit with the wide toe box and a solid mid-foot cradle that helps keep the foot in the right place. And the zero drop technology (no bit heal wedge) encourages the stride that has come to work for me. I try to keep a road version (Instinct 1.5) and a trail version (Lone Peak 1.5) in my rotation for the various terrains I may try to tackle. I tried The One, but after a wet 50k, the front of the toe box puckered and would not return to shape. Until then, they felt wonderful, so I might try them again on the assumption that I just had a wonky pair.Recently, I had an experience with the Skechers GoRun2. I had seen a positive review in Runner's World and found a good price, so thought I would give them a shot. Putting them on, they felt incredible. Very light, lots of flexibility, and the mere 4mm heel drop would be consistent with my running style. Initially, they felt great, and I used them on several runs including some of my longer weekend runs. I tried them on a couple of trail runs, but found that the flexibility of the upper in combination with the softness of the foot bed meant that I didn't feel as stable as I like to be on uneven terrain. I nearly rolled my ankles a couple of times, which I attributed to feeling less secured to the soles of the shoes. Off the trail, however, I felt confident enough to use them in a road marathon. By the end, my legs were toast! The softness of the shoe meant that, for me at least, the GoRun2 provided very little support, and for the next couple weeks, I actually felt like I may be developing Plantar Fasciitis. Having switched back to my Altras for the next marathon, my feet feel much better now.
Socks
Don't underestimate the importance of a good sock. You want a good wicking fabric and seems that feel nonexistent. Keep your toenails short and smooth and your feet should stay happy. Some of my favorites include:- Feetures. I recently got a pair of these from the local running store. They are tailored to the left and right foot and give a nice hugging support through the arch that I like. No slippage whatsoever, which is nice in avoiding blisters.
- Balega. These quickly became my favorite. I like the feel and they come in different thicknesses for added padding and/or warmth.
- Injinji. These are the toe socks that are a nice companion to the Vibram 5-Finger shoes. They are also really nice in a regular shoe. Once you get used to having your toes in their own pocket, they are very comfortable. The toe separation works well in supporting the splay of the natural foot flex while also protecting against friction and blisters. I wore a pair of Injinji's with my Altra Lone Peak shoes on my first 50-mile ultramarathon and had no difficulties either during the race or after.
Shorts
While I like to find inexpensive alternatives where I can, running shorts is one area where my best luck has remained with the big names. Nike, Brooks, and New Balance have all worked well for me. So I watch for sales and clearances. I don't like a really long short, so the 5" to 7" inseam works well for me. Non-running stores tend to overstock on the basketball shorts, which are too long and thick for running in my opinion. Whether you get a short with a liner or use compression shorts, pay special attention to seam location and thickness. It may not feel like much in the store, but it will become HUGE after several miles.One other note about shorts: think about pockets. I rally like my Brooks Sherpa shorts, but the pockets are pretty worthless. I opten like to carry a gel, or an ID, or a little iPod. The Sherpas don't hold things well in their too-small pockets, and my Nike pockets are not holding together well. The best pocket so far has been the zipped pocket on the tailbone of my New Balance shorts.
Shirts
Technical event shirts are my favorites. I admit it, I like to brag just a little bit. However, if you want something that is no-frills, very comfortable, and inexpensive to boot, the C9 series by Champion (available at Target) makes really nice shirts, including tanks, T's, long-sleeve, compression, and quarter-zips. I also enjoy Old Navy's performance T's.Note: protect yourself from chafing! While I cannot speak on the topic of sports bras, us guys can also experience discomfort on the chest. Look around after a wet race, and you are bound to see some male runners with bleeding nipples. Ouch! Rain, fabric, and temperature can make for a very uncomfortable combination. I actually keep a package of those little round bandages that are often applied in the area when one gets a shot. They make for cheap and effective nipple guards for the guys. I have found this to be a more effective strategy than Body Glide.
Hats
This is really just a matter of personal preference. I like a little shading and protection from the rain. A good hat also doubles as an effective sweat band, keeping your eyes clear. I tend to go for the full cap rather than the visor for one important reason -- I enjoy running the trails. Wearing a full hat means that I have never found a tick in my hair. (When I have found them, they have been in much more accessible locations.)For cold weather, the most versatile piece of headwear I have is an earband by Pearl Izumi that is made for cyclists, thin enough to fit under a helmet. I can wear it under my regular cap for coolish days and stuff it into my pocket at the temperature rises, or on the colder days, it fits as a nice layer beneath the stocking hat (since stocking hats never seem to adequately keep the earlobes covered).
Gloves
For a crisp fall morning, it's pretty hard to beat a 99-cent pair of white cotton work gloves. They are just enough, and, as you warm up, they are effective for wiping the brow. For cooler temps, I have a couple of polypropylene sets of gloves (UnderArmour and Reebok) that are very comfortable. They are also thin enough that in really cold weather, they still fit under a set of Hotfingers skiing gloves. If you tend to carry a phone with you (for emergencies, music, or GPS), it is worth getting a glove with the fingertips that will work the touch screen. And, even in the cold, I recommend having an extra pair of gloves with you for the longer runs. Any sweat (and you WILL sweat) will find its way down your arms and into the fingers of the gloves. A warm, dry par of gloves 10 miles into a wintery run can feel very nice.Rain Gear
Never assume that it takes a lot of money to stay comfortable. In a recent rainy marathon, the saving grace of the day was that I thought to toss in a dollar store rain poncho. It kept me dry without adding weight or heat. And, when the rain subsided, I could just toss it in the trash at an aid station. I find this a far better race solution than wrapping a jacket around your waist when you decide it is no longer necessary, but you still want it for another day. For training runs, my philosophy is a bit different. If it's warm enough, I just resign myself to being wet and enjoy it. If it is cooler and you decide on a jacket, go with breathable rain gear that has some venting. This is not the time to put yourself in a "sauna suit." Actually, it is NEVER the time to put yourself in a sauna suit.Snow Gear
I have been a bicyclist for much longer than I have been a runner. From the standpoint of mobility, I find that there does not need to be a great deal of difference in the attire. The key difference, however, is that in cycling, you will generate more wind chill, while in running, you will generate more heat. So in running, the "game" is to find a balance that includes enough of an outer shell to keep from chilling the inner layers, while staying just light enough with what you have underneath that you don't sweat too much. So dress in layers, and, if you can, carry some sort of pack with you so that you can peal off something if your are getting too warm or sweating too much. So with this in mind, here are some considerations:- Hats and gloves. See above.
- Balaclava. For those really cold days, you don't want to take the cold air directly into your lungs. If it's not quite so cold, a bandana can also work well until things warm up a bit.
- Goggles. I have a pair of low-profile ski goggles that work very well. I have not been entirely successful with keeping them fog-free, but it is still far better than having watery eyes getting icy.
- Muffler. I have a fleece neckwarmer that pulls over. Along with keeping the neck warm, it seals off the top of the coat from cold air, and can also be pulled up balaclava-style if I didn't feel like bringing the full ensemble
Night Gear
When I go on a night run, how well-lit I choose to be depends on how well-lit is the route I have chosen. If I'm on a short hop and likely to stay on sidewalks or other paths, I might just wear light clothing. If I'll be near traffic, though, I'll light myself up.- Hat. I have a safety yellow baseball-type hat that is marketed for construction workers. it has 360-degree reflective panels and when headlights hit it, it looks like I've got a beacon on my head. I got it through Amazon for about $7.
- Reflective Vest. I know that there are a lot of high quality vests, belts, etc. designed to make runners visible. But, again turning to the construction aisle, I have found the basic vest is pretty reliable with 360-degree reflectivity, adjustability, and light weight. Usually, less than $10.
- Headlamp. There are many choices out there, but to me, the key points are an adjustable beam (direction) for better aim at your path, a top strap to keep it from sliding down, and light weight so it doesn't get too bouncy on your head. I have a Ray-o-vac Virtually Indestructible LED 3AAA Headlight right now. At only $10, it's hard to complain. It serves me well with two brightness settings and decent battery life, but I would like to get one that is a bit lighter weight.
- Flashlight. On the trail at night, I highly recommend carrying a small LED flashlight. In tricky terrain, it's nice to have a second beam that you can quickly put where it is needed. Something with a nice bright beam can easily fit in the palm of your hand.
Packing It With Me
I prefer to travel light. So having shorts with pockets makes to easy to carry things like my ID and even a gel or two. But if I'm going to be gone longer, I generally feel compelled to have the phone with me, plus other supplies, so I need more than pockets. The fanny pack variety is useful, but lately I have been finding that on the longer runs, these contribute to stomach discomfort due to the pressure over time. I would add, though, that from a stride-development standpoint, the fanny pack can serve a useful function in helping to keep your gait smooth and level. If it is bouncing too much, so are you.- Fanny pack with bag only. I have an "Outdoor Products" version that works pretty well. What is nice about this configuration is that you can easily spin it around your waist for repositioning or for access on the move. I would like to try the Ultimate Direction Jurek Essential. It looks like it would stay put and carry enough for all but the long trail runs.
- Fanny pack with water bottle. For years, I have had a Ultimate Hydration water bottle belt. I also have a more recent model made by Outdoor Products. These are nice for keeping the hands free, but they doesn't carry much and are hard to access what is in storage without taking them off.
- Hydration backpack. Perhaps I have just been too cheap, but so far I have not found the perfect pack. Currently I have a Coleman with a 2.0l bladder with a slide-top closure. I highly recommend this type of closure for ease of filling and a reliable seal. The problem I have is that it is difficult to monitor fluid intake with a pack, and I prefer bottles. The model that intrigues me currently is the Ultimate Direction AK Race Vest. I like the idea of having the bottles up front and the reservoir more as a backup. If I'm going to be on the trail all day, I like to carry a little more than I expect to need, in case I take a wrong turn or otherwise extend my expedition.
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