Everyone jump on the protein bandwagon, quick! I keep trying to find healthy ways to increase my protein intake. Here's a good source.

http://blog.fooducate.com/2014/06/09/the-right-way-to-think-about-protein/

• 4 oz chicken breast – 25 grams
• 4 oz hamburger – 20 grams
• Glass of milk – 8 grams
• Low fat yogurt  10 – 12 grams
• Greek yogurt – 14-18 grams
• 1 medium egg – 6 grams
• 2 slices of whole grain bread – 6-10 grams
• 2 tbsp of peanut butter – 8 grams
• Handful of almonds – 7 grams
• Mozzarella cheese string – 6 grams

Three Step Rx for Contentment

http://www.mindbodygreen.com/0-3973/Three-Step-Rx-for-Contentment.html

As prescribed by my doctor just a few months ago...Thank you, Dr. Park. 

1. Accept reality. Lower expectations.

Expectations can be some of the most powerful saboteurs of santosha. Expecting how a future experience will unfold is a recipe for disappointment: think Senior Prom or New Year’s Eve. Often our expectations of how an event will be and the reality of what is are on opposite sides of the spectrum. By setting expectations aside, we can actually be in the moment that is, not in some illusory notion of what should be. It’s a very cool and challenging practice and you just might notice yourself paying closer attention and seeing things you wouldn’t have noticed had you been looking for a fulfilled expectation. 

2. Think the good thought.

Obviously we do not have control over everything, in fact, we have very little control over what happens around us. It has become a bit of a cliché, but I have to say it anyway, no matter how out of control of a situation we may be, we do have control of our thoughts. You control your thoughts. Your thoughts do not control you. Notice where your mind goes. How often do you actually stop to acknowledge what you are thinking about? Pay attention to what you think about and if you are just thinking about something because you are in the habit of thinking about it. If your thoughts aren’t nourishing you and nurturing you, change your mind. Think the good thought. 

3. Be in the present moment.

When I am in the present moment, I am undoubtedly OK. Inevitably this moment will move into the next. No matter what this moment holds, it will change, it will ebb and it will flow. Everything is manageable in this present moment. It is all there really is, after all.

How to be Tough as Nails Mentally for Your 100 Miler

Great Article here.

The mental game is everything in a 100 mile ultra marathon. I've done enough 100's to know that it is usually the mental piece that leads to a DNF or a poor performance or alternately, that leads to success & other positive outcomes. Here are several proven (by me of course) strategies for maximizing your mental potential in the Queen of Ultras, the 100 mile race:

1. Just make it to the Next Aid Station: Forget about thinking of a 100 miler in terms of 100 miles. Instead think only about getting to the next aid station. Chances are that as bad as you feel at any given moment you will admit that you can make it to the next aid station. This rule is all about staying present where you are and not letting your fears take over. It's very hard for the mind to grasp 100 miles, or even having another 30 miles to go when you've just done 70 miles, but it's as simple as putting one foot in front of the other.

2. Remember it's #2 Kind of Fun: In other words, it's the kind of fun that you will look back on and say, "Gee that was so much fun! I'm so glad I finished that race!" Despite being miserable as hell for 80 miles. As odd as this sounds, it's true that you will most likely look back on your experience with a certain fondness and a new appreciation for what your body is capable of. This rule is courtesy Richard K. who kindly explained to me the difference between Fun #1 and Fun #2 (Fun #1 is fun at the time of the event like having a beer with your buddies, in case you were wondering).

3. Have a Bad Memory: Or rather a selective memory. It's important not to stress out about your perceived shortcomings, especially ones that are based on past experiences. Be gentle with yourself about past DNF's and poor performances. In fact, just forget about them as negative events and instead mine them for the gems that they are. My first 100 miler was a pretty big disaster at least according to my goals at the time but I learned that I needed to train with gear I'd use in the race and to fuel more mindfully to avoid the dreaded 100 mile nausea.

4. Less is More: Set yourself up to succeed mentally in your 100 miler by not overtraining and by tapering properly. If you feel good for longer physically during the race, you'll be ahead of the game. In training it means that it's better to do less mileage than too much. For example, if you overload your body with 10-20 more miles a week than your body can adapt to, you are back tracking your training. If you'd done exactly the milage your body can handle you would hit that sweet spot where you are getting maximum benefits for maximum mileage. Here's the trouble with trying too hard to hit that perfect spot: we don't have any way of knowing exactly where that sweet spot is each week or day other than listening to our body and our intuition. That is why it's better to err on the side of fewer miles than too many. Cross training can help close that gap between doing too few miles and your sweet spot-- without stressing your body out in the same way that only running mileage does. That being said, you can also under train which can be disastrous in a 100 mile race. You want to be prepared and have your body ready to handle the stress of the race. 

5. Exercise Your Mental Muscles: I'd right out say just do yoga everyday, but I admit there are other mental-physical practices that will get you similar results. For me, yoga is perfect for honing my mental muscles as it combines physically difficult poses with flowing breath which activates deep calmness during extreme physical strain. I enjoy hot vinyasa power yoga as the heat adds another element of stress to the body, further challenging my mental fortitude. This heat is great for runners who find regular yoga to not be challenging enough or who need heat training for an ultra.

6. Strategic Visualization: We visualize things all the time. How often do we visualize exactly what we want? Leading up to your race take a little time each day, preferably after a meditation or yoga practice when you are relaxed, to visualize your race going exactly as you want it to. Be very detailed in your vision. During your race return to the vision when you find yourself moving into fear or visualizing negative events. I can't stress enough that this is the most important key to 100 mile mental success. If you only do one of these mental strengtheners, do this one. Well, on second thought do the breathing one too.

7. Breathe: This one is deceptively simple and it's often overlooked. Feeling overwhelmed during a race? Breathe. Getting overly negative? Breathe. Climbing 5,000 feet in 5 miles? Breathe. Breath calms the body and connects us with the present. Being present is the key to mental strength. I highly recommend a regular breathing practice like yoga as it trains you how to use the breath through movement, something you can't learn during a 100 miler, you must practice beforehand.

8. Eat and Hydrate Regularly: The brain and your mental will power will fail if you do not hydrate and fuel properly. It's not as simple as it sounds of course: 100 mile nutrition is an art and it varies for each individual. That being said, you'd be best off trying to figure out what works for you as a well fed body will deliver incredible results.

9. Make Friends: Put away your Ipod and start talking to the runners around you. There's strength in numbers and strength in sharing our joys, pain and suffering. Not only will the miles fly by but you'll make new friends. At Zion 100 this past weekend, I made more friends than I've ever made in a race and not so coincidentally, I had more fun than I've ever had in a 100 miler. Three of us got about an hour and a 1500 foot extra climb off course and instead of suffering by ourselves we made a pact to run the rest of the race together and through that friendship we were stronger than any one of us was alone. It was a powerful lesson in the magic of friendship and camaraderie. I also make an effort to say something encouraging to every runner I cross paths with, it reminds me to smile and I hope it gives them a little boost.

10. Smile: Even if you have to peel your lips up your face, do it. Smiling works: it activates the brain to begin to think more positively and amazingly it helps you actually feel like smiling. Plus, you'll surely entertain the runners around you with your clown grin.

Your Ultra-Training Bag of Tricks: Unbonk!

Your Ultra-Training Bag of Tricks: Unbonk!: "If we don’t account for glycogen loss in our training and racing programs, we will hit the wall. “Technically, it’s the depletion of your stored carbohydrate energy or glycogen,” says Robert Kunz, who holds a master’s degree in exercise science and sports nutrition and is the co-founder of First Endurance."

Ultra Scheduler

I'll have to put up a link to this on the sidebar somewhere. What a great tool for scheduling your next ultra. I recently signed up for the Rockin' K 50 miler and I used this to map out my schedule.

Ultra Scheduler

4 Essential Strength Moves for Runners | Active.com

4 Essential Strength Moves for Runners | Active.com:

Unofficial 50k in the books!

I went out with the Trailhawks for the weekly long run on Saturday.  I ended up doing a full 50k for the first time and it felt great.  I learned a few things in the process as well (which is always nice). 

I need to take more than just Gu and Honey Stingers for food for the first thing.  At around the 24 mile mark I became extremely hungry.  I must have been "bonking" as I have never really felt that way before.  I was dizzy and just felt like laying down.  I managed to walk a ways to water point and someone said they had a peanut butter sandwich I could have. It was, without a doubt, the best peanut butter sandwich I have ever eaten.  Of course it was just bread and whipped peanut butter but it tasted fantastic.  I now have a favorite aid-station food and something cheap and easy to pack. Thanks again Sherri!

Also, I do a lot better with S-Caps instead of Nuun water.  In the past, I have always just stocked a few Nuun tablets and popped them in at water points.  I never really realized that the sickly feeling was most likely not from too much Nuun, but too little salt.  I never really liked the taste of the Nuun anyway.  I have always preferred plain old water.  Now I just pop an S-Cap every half-hour to hour, depending on how hot it is, and I am fine.

I must say the run was surprisingly pain free.  My legs, knees, ankles and feet were all fine.  I had a little arch pain at one point but I just shifted my stride a little and it went away.  It could have been from getting stomped on in softball the night before too.  By far the worst thing about the whole run was my sore shoulders from wearing that hydration pack for 7 hours!

Next up, finding a 50k close by so I can get Oh-Ficial!

Physiology Lessons

Great article on running physiology (no kidding).  It answers all the nitty-gritty questions about VO2-max, Running Economy and Lactate Thresholds.  Very well written and easy to understand.  I especially enjoyed the last part about muscle types and how to focus your training.

Physiology Lessons (Trailrunner mag) (Jason R. Karp, Ph.D.)

Physiology Lessons (Running Times mag) (Jason R. Karp, Ph.D.)

Here's a quick synopsis:

How to Improve LT

• Continuous LT Run: Three to six miles at LT pace (for recreational runners, 10 to 15 seconds per mile slower than 5K race pace or about 10K race pace; for trained runners, 25 to 30 seconds per mile slower than 5K race pace or 15 to 20 seconds per mile slower than 10K race pace.)
• LT Intervals: 4 x 1 mile at LT pace with one-minute rest.
• LT-Plus Intervals: Two sets of 4 x 1000 meters at 10 seconds per mile faster than LT pace, with 45 seconds rest between intervals and two minutes rest between sets.

How to improve RE

• High mileage.
• Heavy strength training: Three to four sets of three to five reps with greater than 85-percent of your one-rep max 
• Plyometrics: Box jumps, squat jumps, leg bounds, bleacher hops, etc.

How to Train the Heart Muscle

• Run intervals close to one-mile race pace for recreational runners and two-mile race pace (10 to 15 seconds per mile faster than 5K race pace) for trained runners. You should be within a few beats of your maximum heart rate by the end of each interval. 
• Work periods should last three to five minutes and recovery periods (jog to keep oxygen consumption elevated) should be equal to or slightly less than the work periods.

How to Efficiently Train Enzyme Function

• Progressively increase your mileage each month. 
• Interval training (see "How to Train the Heart Muscle" above).

How to Efficiently Train According to Muscle-Fiber Type

• More ST fibers: Emphasize mileage and LT runs. 
• More FT fibers: Emphasize interval training

What's Your Fiber Type?

To determine your fiber type, you can either get a muscle biopsy or ask yourself the following questions:

• When you race,

(a) Are you able to hang with your competitors during the middle stages, but get out-kicked in the last quarter to half-mile?

(b) Do you have a hard time maintaining the pace during the middle stages, but can finish fast and out-kick others?

If you answered a, you have more ST fibers. If you answered b, you have more FT fibers.

• Which type of workouts feel easier and more natural?

(a) Long intervals (800-meter to mile repeats), long runs and tempo runs.

(b) Short, fast intervals (200s and 400s).

If you answered a, you have more ST fibers. If you answered b, you have more FT fibers.

• Which workouts do you look forward to more?

(a) Long intervals and tempo runs.

(b) Short, fast intervals.

If you answered a, you have more ST fibers. If you answered b, you have more FT fibers. (People tend to get excited about tasks at which they excel, while being more anxious about tasks that are difficult.)

Want to Win Your Age Group? Consider Smoking Crack

Great article about ethics and running. It really makes you wonder. I know I personally take ibuprofen before most races. It's mainly for post race pain but I can't deny it may help at the tail end of longer races.

Want to Win Your Age Group? Consider Smoking Crack: 

You know the problem.  You wish you were faster.  You say you run races just for the experience.  That smile and the beer in hand are just a facade hiding that deep-seated desire to run really, really fast.  You secretly fantasize about posting that age group win on Facebook so all your friends will envy you.  If only you were faster.

Some people train hard.  Some people have natural talent.  Some people just get lucky sometimes.  [...]

Blistering Weekend Long Run

I did my long run this weekend in preparation for the Free State Trail Marathon and I almost had to call for a rescue. At one point along the South Lawrence Trafficway I had to stop and ask a stranger weeding her yard for a refill on my water. I really should have carried my larger pack but I thought there would be places along the way to refill. I was sorely mistaken. I also need to find a nice hat. I am rather sunburned which is a bit odd for running in March.

Altogether though it was a great run. My body was fine aside from the elements. I wasn't sore or blistered or cramped in any way. Just parched and burned. Can't wait for the 22nd to get this marathon under my belt!

30 Running Tips from 30 Marathoners

From Men's Health


To become a greyhound, you’ve got to work like a dog, says Debbra Jacobs-Robinson of San Diego, California. And she has. At this Sunday’s Honda Los Angeles Marathon, Jacobs-Robinson will run her 121st marathon as a leader with the CLIF Bar Pace Team.

Credit: Clif Bar

Michael Seymour keeps a group of runners on pace at the Marine Corps Marathon.

For the last 10 years, the team of 30 expert marathoners have helped beginner and competitive runners score their desired times and even set personal records. So far the team has paced more than 300,000 runners at 115 full and half marathons in the United States.

Whether you’re running a spring marathon or just a neighborhood 5K, follow these 30 tips from 30 veteran marathoners to have the best race of your life.

More from MensHealth.com: Run Smarter and Faster

Skip Expo Snacks As tempting as it is to try new bars and drinks at the race-weekend expo, don’t. Last thing you want is an upset stomach—or worse, diarrhea—at mile 9 thanks to unfamiliar food. 
—Lori Tubbs, 48, Virginia Beach, VA, 50+ marathons, 3-time Ironman finisher and military sports dietician (For the best snacks in America, click here.)

Wear Arm Warmers They provide the perfect bit of protection from the cold, easily roll down when temps rise, and can hold gels if you don’t have pockets. I’ve even used them to carry my hotel room key and a few bucks, just in case.
—Scott Stocker, 45, Columbus, OH, 90+ marathons

Don’t Race to Win There will always be someone faster or capable of running farther than you. Run for your own personal goals—weight loss, general fitness, completing a marathon, winning a bet. Maybe you’ll get lucky and win a race someday, but if that were everyone’s goal then about 40,000 runners failed in the NYC Marathon last fall.
—Chris Cavanaugh, 41, Cincinnati, OH, 99 marathons

During Tough Moments, Focus on Form. Think about maintaining a clean, efficient stride. Drop your shoulders and relax your hands. A little energy saved here may just get you mentally—and physically—back in your race.
—David Bea, 32, Cincinnati, OH, 35+ marathons

Picture the Finish Line At the start of the race, think about the end. Imagine yourself coming down that final stretch. All soreness disappears as soon as you hear and see people cheering, clapping, even yelling your name (make sure it’s written somewhere visible). See yourself pumping your fists under the big banner, smiling wide. Replay this over and over until you’ve made it a reality.
—Karyn Hoffman, 49, Folsom, CA, 23+ marathons, 7-time 100 mile ultramarathon finisher and 4-time Ironman finisher

More from MensHealth.com: 101 of the Greatest Running Tips of All Time

Beware Goal Inflation If you’ve never run your goal pace in an 18-mile training run, don’t expect a marathon morning miracle. You’ll have a better experience basing your goal on a long run that was satisfyingly hard but doable.
—Sharon McNary, 53, Pasadena, CA, 95 marathons and 3-time Ironman finisher

Find Your Carrot, Then Commit Are you doing it for your body, your mind, or simply the thrill of the race? Once you know the why, establish the plan to achieve your dreams.
—Whit Rambach, 44, Carmel, CA, 100+ marathons and ultramarathons

Be Prepared with T.P. You don’t want to find the paper has run out at the worst possible time.
—Darris Blackford, 48, Columbus, OH, 170+ marathons and 4-time 100 mile ultramarathon finisher

Suit Yourself I use races as an excuse to purge old work clothes. I have been known to lounge around the start in old khakis and button down shirts. There’s no better way to pay final respects to your 1996 Dockers than to shed them just before the gun goes off. (And make sure you look good while in the middle of the race. Check out these 10 Rules to Look Stylish While Working Out.)
—David Szeremet, 44, Fort Mitchell, KY, 25 marathons

Hydrate Hard Water is fuel. If you skip the water stations, you can skip the awards ceremony, too.
—Debbra Jacobs-Robinson, San Diego, CA, 120+ marathons

Take It Like a Man You are not the only one feeling the pain. Moving through it is what makes the event heroic. It is what makes those who don’t run admire you.
—Bruce Yang, 43, West Nyack, NY, 40+ marathons

Stay Fueled Eat about 100 calories every mile. (Need snack ideas before the race? Check out this Guide to Protein.)
—Danny Ripka, 54, Naples, FL, 100+ marathons and nationally ranked ultramarathoner

Tailor Your Training Whether you’re training for your first 5K or the U.S. Olympic Trials, one thing is universal—have fun. If it’s not, it probably won’t last. Don’t be afraid to tweak training plans and advice to make them more enjoyable for you.
—Tommy Neeson, 43, Virginia Beach, VA, 40+ marathons

Build Up to Your Pace Studies show that if you gradually work up to your desired speed over the course of the first five to 10 minutes of your run, you will lower your risk for injury.
—Darrin Bright, 40, Columbus, OH, 50 marathons, Ironman Florida finisher and sports physician

Pack Your Own Porta-Potty Bring an extra 32-ounce Gatorade bottle and so you can hop into the bushes if you have to. Nerves creep in right before the gun. Bathrooms lines are long. Nobody wants to leave the start line. In a pinch before the start, it can be your savior.
—Matt Brereton, 34, Nashville, TN, 75 marathons and 2-time Ironman finisher

Plan, Man Learn as much as you can about the course ahead of time.
—Jack King, 53, Richmond, VA, 75+ marathons and 2-time Ironman finisher

Keep it Real Life loses focus when any one area (work, family, even running) becomes too dominant. Keep your running goals reasonable and attainable. This way, after a good run, you’ll be better prepared to deal with everything else.
—Michael Rieker, 36, Peoria, IL, 20+ marathons

Get Faster The four-step surge is a great way to increase your overall speed. During practice or a race, quickly pick up the pace for just four steps a few times during your run. These surges will freshen your stride and, at the same time, make your regular pace seem easier.
—Jim Chaney, 48 Akron, OH, 170+ marathons and 2-time 100 mile ultramarathon finisher

Enjoy a Time Out Take a break from your watch or heart rate monitor to reconnect with your body. A digital display can be an inaccurate distraction of what performance level you’re really capable of achieving.
—Jody Stange, 38, Los Angeles, CA, 90+ marathons

Try to Fly While doing speed workouts, imagine your feet hitting the ground as briefly as possible. The moment one foot makes contact with the track or pavement below, pick it up as fast as possible. Think of it as running over hot coals.
—Kathleen Dolan, 44, Columbus, OH, 80+ marathons and 2-time Ironman finisher

Get Tough I run for many reasons, and one of them is the love of the challenge. When I encounter hurdles, get cramps or hit the wall, I consider it a new challenge.
—Diana Widdowson, 45, Conestoga, PA, 50+ marathons and 10-time 100 mile ultramarathon finisher

Brighten Your Step Don’t wear the usual white top and black shorts. Loud colors help family and friends spot you from the sidelines.
—Shannon Price, 33, Fort Collins, CO, 130+ marathons and 2-time 100 mile ultramarathon finisher

More from MensHealth.com: Why You’re Running All Wrong

Become a Speed Demon Wanna run faster? Go out there and literally run faster. Mile repeats will only improve your times.
—Michael Cook, 41, Sawka, CA, 50+ marathons, 2-time Ironman finisher and 2-time 100 mile ultramarathon finisher

Pick a Side Another way to help your personal cheering squad find you: Tell them what side of the road you’re going to be on so they don’t search for you on the wrong side.
—Ann Scholl, 41, Kimberly, WI, 20+ marathons

Waterproof Your Tech If you run with a cell phone, slip it into a zip lock bag for extra protection from sweat or water, like the cup you will likely dunk over your head.
—Mike Renavitz, 42, Dunellen, NJ, 50+ marathons

Pack the Paper Bring the morning paper or a magazine for the downtime in the starting area. Reading will keep you calm and relaxed prior to the race.
—Colin Wallis, 40, Austin, TX, 50+ marathons and 4-time Ironman finisher

Take a Mental Break During the longest, loneliest, most difficult stretches of the race, strike up a conversation with another runner, focus on your music, or dedicate this portion to someone who inspires you.
—Marie Bartoletti, 54, Pittsburgh, PA, 225 marathons and Badwater 135 finisher

Make Yourself Findable Text family and friends a quick photo of yourself in your race day outfit in the morning. This way, they’ll know exactly what you’re wearing and what to look out for from the cheering sections.
—Bill Sanders, 42, Elmhurst, IL, 90+ marathons

Run for a Reason Dedicate the race or the last several miles of your marathon to special people in your life. Focus your thoughts on them and what they mean to you, rather than how bad you may feel.
—Tom Tisell, 44, St. Paul, MN, 50+ marathons and Olympic Marathon Trials qualifier

Beat Post-Race Blues Don’t get stuck feeling down after your big day. Always have something to look forward to next, whether it’s a mini-vacation, another race, or celebratory beers with your support crew.
—Star Blackford, 36, Columbus, OH, 150+ marathons and 6-time 100 mile ultramarathon finisher

More from MensHealth.com: Running Tips for Beginners

Ready to roll!

Feeling better; the headache is gone and the sinuses feel good. Did another 3 miles on the TM but managed to breathe through my nose the whole time which is a good thing. I should be all ready for the Trailhawks Pi-Day Half Marathon Sunday morning.

VIVOBAREFOOT Breatho Trail Follow-Up Review

VIVOBAREFOOT Breatho Trail Follow-Up Review: Back in January I offered a first look at the VIVOBAREFOOT Breatho Trail, running down the specs and offering my impressions of the shoe after all of 2 runs (long-ish runs, but still). At that time, the shoes weren’t available for purchase, but they are now – which seems like a good time to circle back for an updated review after giving them a much more thorough test of nearly 200 total miles.

VIVOBAREFOOT Breatho Trail

However, I’m not going to be super thorough in rehashing all the information I provided the first time around – for that, I’ll refer you to my original review from January. Rather, I’ll do a rundown of the specs and put together some observations of things that really stood out in my testing.

Here are your vital specs for the Breatho Trail:

* Weight: 9.6oz, or 9.1oz without insole
* Upper: thin breathable mesh
* Outsole construction: off-road, directional lugs
* Outsole thickness: 2.5mm base layer, with additional 4.5mm lugs
* Insole: removable, 3mm thick
* Eco: 100% vegan
* MSRP: $90

Of course, with VIVOBAREFOOT it goes without saying that the Breatho meets virtually every minimalist construction aspect that purists demand: it’s completely flat and flexible in all directions, allowing your foot to move in any way it wants to. Ground feel is surprisingly good considering the size of the lugs, especially if you take out the removable insole.

My preference is to keep the insoles in my pair, because with it removed the Breatho Trail feels a little loose and sloppy through the heel and toe box. I had this same issue with last fall’s Neo Trail as well several other minimalist shoes I’ve tested; functionally, removing the insole is like stepping up a half size in overall fit. I may consider requesting shoes a half-size smaller for reviews at some point, but for the time being I’m a pretty consistent “insole IN” kind of guy.

As the name implies, the uppers of the Breatho Trail are highly breathable and dry quite easily after immersion in water. They also appear to be quite durable as well, and very resistant to pokes and punctures while bushwhacking off trail. (Although I don’t do this terribly often; I’m also a “trail ON” kind of guy.)

Traction of the lugged outsole is really outstanding in most trail conditions including loose dirt and sloppy mud. The only issue I’ve noticed is that the rubber compound is somewhat slippery on wet rocks, so I find myself being extra careful when hopping across streams.

The outsole material has also worn down rather quickly in areas, as you can see here on my right heel – but to be fair, I destroy most shoes in this same area, so I don’t consider the breakdown to be a major concern in recommending them to others. (And before you ask: Yes, minimalist runners have heel impact – only it’s at the end of the footstrike instead of the beginning, and is more pronounced when running down steep hills.)

One quirk I can’t quite figure out is something I identified in my preview: that the laces don’t hold their tension during the course of a run, leading the upper to feel looser after a few miles. It’s weird, because the laces don’t actually come loose or untied – they just lose their grip on the neoprene liner on top of the midfoot. The laces also happen to be about twice as long as they need to be. If I had a magic wand - or if VIVOBAREFOOT listens to my feedback – I’d make the laces significantly shorter and use a different kind of material, perhaps something like New Balance’s “sausage link” laces to help them keep their grip.

The other point of feedback I mentioned in my earlier review is that the Breatho Trail weight is far higher than I like in a minimalist shoe. It’s nearly 50% heavier than equally rugged trail shoes from Vibram and Merrell – and when companies like New Balance are lowering the weight bar to amazing degrees (hint: Minimus Zero review coming soon!), it’s disappointing that VIVOBAREFOOT can’t get low, low, low, low like everybody else.

In the case of the Breatho Trail, it’s especially frustrating because in practically all other aspects, this is a fantastic shoe. Even with the weight as is, I would have no worries whatsoever about wearing these in any ultra I encounter, including distances of 100K or even 100 miles. If the shoe were a bit lighter, it would be at the head of the class in the increasingly crowded category of high-performance minimalist trail runners. As it is, the Breatho has become one of my favorite training shoes this winter.

The VIVOBAREFOOT Breatho Trail is now available for $90 from the company website.

Stress Fracture???

The day after my Shoreline Shuffle race I had some weird pain in my left calf. I thought for sure it was a stress fracture from pushing too hard on the trail. After some rest and applying R.I.C.E. for a few days it appears to have gone away. I ran 3 miles on the treadmill last night and had no pain at all. I'll give it another couple days of treadmill runs before heading back out on the road.

Prove it, or pay

Prove it, or pay:
No study has ever shown that running shoes do anything to reduce injuries or improve performance. Yet the whole multi-billion dollar industry business is based on the marketing lie that running is dangerous if you’re not wearing some kind of super-cushioned or motion-controlling footwear. It’s amazing the shoe companies get away with it. But one of them, finally, has been spanked: the FTC announced it was hitting Reebok with a $25 million fine for claiming its rocker-bottomed sneaks strengthen muscles.

Could this be the beginning of the end of running shoe scam? Look at what the FTC had to say about Reebok:

“Advertisers cannot make claims about their products … without having some basis for it,” he said. “If you’re going to make specific claims, particularly about health benefits, about your product you better have some kind of adequate substantiation about those claims before you make them.”

—David Vladeck, director of the FTC’s Bureau of Consumer Protection

By that standard, what kind of substantiation can Asics provide for this claim about its Gel-Kayano 16?

“The result is better protection from injury and outstanding ride.”

—Simon Bartold, Asics research consultant

“Better protection from injury” — really? Now that it’s exploded the toning shoe swindle, it will be fascinating to see what happens if the FTC begins tearing into the video-gait analysis/pronation-must-be-controlled/every-runner-is-unique ripoff.

Hot one this morning...

I think it was 75 when I finished a quick 3 mile run this morning. Possible severe storms this afternoon. We can only hope it will bring in some cooler air.

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