The Middle Miles

Gear Review: Brooks Launch 2

noreply@blogger.com (The Middle Miles) — Sun, 15 Feb 2015 21:42:00 +0000

Well, it's been a little while since I've written a shoe review for this blog...been pretty busy and all. However, if there's one shoe to bring me out of hiding, it's the Brooks Launch 2. I reviewed the original Launch way back in 2012, and it's been my go-to everyday trainer ever since. Easily one of my favorite trainers, if not my absolute favorite. I loved it for its simplicity...very little superfluous technology in that shoe. Brooks almost axed it a few years ago, but enough people got upset that they changed their mind and kept it in the line. It remained unchanged for several years, but Brooks decided to release an updated Launch 2 for 2015. So, how does the Launch 2 stack up to the original?

Brooks Launch 2

The Brooks Launch 2 is Brooks' lightweight neutral trainer. It weighs in at 9.8oz for a men's size 9 and 7.9oz for a women's size 7. It has a stack height of 27/17 for a 10mm drop in case anyone still cares about such things. Running Warehouse describes the Launch 2 as such:

MIDSOLE

BioMoGo DNA fuses BioMoGo midsole and DNA cushioning technology for a fully custom responsive ride that adapts to the needs of each and every runner.

S-257 Cushsole is a midsole compound used as an insole to deliver even more cushioning and flexibility.

Caterpillar Crash Pad is a segmented crash pad that flexes with the foot, offering customized cushioning and stability for a smooth heel-to-toe transition.

OUTSOLE

HPR Plus is a high abrasion-resistant rubber for long lasting, durable traction.

Cush Pod Configuration is a cushioned midsole/outsole design that sets the foot up for an efficient, balanced heel-to-toe transition.

Blown Rubber in the forefoot offers durability, responsiveness and flexibility.

UPPER

Air Mesh upper consists of a breathable mesh material.

Synthetic Overlays are strategically located to provide a snug, secure fit.

Engage Sockliner offers additional comfort and flexibility.

Brooks Launch 2

Putting the Launch 2 on my feet was immediately comfortable and familiar. It's like visiting your parents' house and finding your your bed in your childhood bedroom made and ready for you to collapse into it. Sure, the comforter is different, but your mom just made cookies that are fresh out of the oven and everything feels pretty much like it should. That's not to say that there are no changes though, and that Brooks just slapped a number 2 on a new colorway. There are two big changes from OG Launch to Son of Launch: the midsole has changed from BioMoGo to a combination of BioMoGo and DNA (PureProject used this, though I'd assume that the exact material ratios and therefore durometer probably differs), and the upper is different. So what does that mean, you ask? Well then, read on.

Brooks Launch (top) vs Brooks Launch 2 (bottom)

The Launch was always a soft, well-cushioned shoe, prioritizing forgiveness over responsiveness. On Brooks' "float versus feel" spectrum that they used when they released their PureProject shoes, it was all the way over in float. Somehow, the Launch 2 seems to be even softer. Now, I do want to be fair here...New York's weather has been uncooperative lately, and plowing ranges between "non-existent" and "we'll pile up snow on the side of the road so if you want to run it has to be down the middle where the cars are," so I'm basing this off Launch 2 on a treadmill versus "I've put in significant treadmill miles on the original Launch, but easily 500x as much on the road, so I'm doing my best to remember," and as you probably know, treadmills qualify as a soft surface. However, from what I can tell, it does feel like the softer midsole is the biggest change between the Launch 2 and its predecessor.

Brooks Launch 2's upper uses larger mesh holes and less intrusive overlays than the original Launch

The Launch 2 also changes to an upper with larger mesh holes and less intrusive overlays. While I have nothing bad to say about the upper on the original Launch, the upper on the Launch 2 is fantastic. Very nice job by Brooks on the upper, and the ombre design is pretty attractive too.

Brooks Launch 2 retains the full-contact outsole of the original, though the midsole seems to have gotten softer

Everything else seems to have stayed mostly the same from the original Launch. The Launch 2 remains a flexible shoe (not as flexible as the PureProject line or Nike Frees or anything like that, but flexible as far as traditional trainers go), with both forefoot flexibility and torsional flexibility. The heel counter isn't overly stiff, though there's enough support there to cup your heel and provide some inherent stability. The Launch 2 keeps its full-contact outsole, which combined with the flexibility, makes for a buttery-smooth transition and ride.

Brooks Launch 2 provides good forefoot flexibility, similar to what was seen in the original Launch

Brooks Launch 2 retains the torsional flexibility of the original Launch


Brooks Launch 2 has a fairly flexible heel counter, though it still supports the heel enough to provide some stability

Something that I thought was odd was that while the Launch 2 is classified as a "lightweight trainer," and while it was a light shoe compared to the competition when the original was first released, it really doesn't fit that category weight-wise anymore. In fact, due to the change in midsole material, it's just under an ounce heavier than the original Launch, is closer in weight to the Ghost than to its predecessor, and is actually heavier than some of the trainers on the market today that aren't even classified as lightweight shoes (e.g. Mizuno Wave Rider). Now, to be perfectly fair, I didn't notice the increase in weight, and I don't think that 99% of you guys will either...I mean it is less than an ounce. However, I'm using this as a trainer, and everyday trainer weight doesn't really matter to me, and if you're using it as a trainer, you'll almost certainly be fine. However, if this is your racer, it may be something that's of more importance to you.

The Brooks Launch 2 is a worthy update to the OG Launch, and stays true to its roots as a simple, no-nonsense, flexible, and well-cushioned trainer. It's not the lightest shoe on the market, nor is it the most responsive, but that's not what it's trying to be...both of those things would fundamentally change the DNA of the Launch (see what I did there?). What it is trying to be is an update to a well-loved shoe, and I think Brooks realized that making drastic changes to a well-loved formula is one way to get fans angry (like when they nearly discontinued the Launch). In an industry where companies are pushing their expensive proprietary next-level tech that may or may not do anything, it's nice to have a simple shoe with an EVA midsole and a full-contact outsole (and a price tag to reflect that simplicity...$100 shoes are getting harder and harder to find). If you liked the Launch, and don't mind a little more cushion, you'll be happy with the updated Launch 2.

The Brooks Launch 2 retails for $100 and is available on Brooks' website, as well as at retailers where Brooks running shoes are sold. It fits true to size (and pretty much the same as the OG Launch), but as always, it's always better to try it on before you purchase if possible.

Full disclosure: The Brooks Launch 2 was provided free of charge in exchange for a review. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Brooks or anyone else.

Gear Review: Balance Bare Nutrition Energy Bar

noreply@blogger.com (The Middle Miles) — Sun, 26 Oct 2014 16:57:00 +0000

Energy bars have come a long way since the days when eating an energy bar meant trying to rip apart a sticky, homogenous textured Powerbar (not that there's anything wrong with those bars, and I think they're pretty good, but they're kind of an acquired taste that you eventually learn to love). While early energy bars were meant as a high-sugar (for quick energy) sports supplement, today many people want delicious tasting energy bars as a convenient snack food that requires no preparation and can be easily brought anywhere. Companies have responded with options that are often lower in sugar, higher in protein and healthy fats, and have easier to read ingredient lists. One type of bar that falls into this category is the fruit and nut bar. Today, I'll be reviewing Balance Bar's entry into this nutty snack bar category: Balance Bare Nutrition Energy Bars.

Balance Bare Nutrition Energy Bars are available in Sweet & Spicy Nut, Sea Salt Caramel Nut, and Mixed Berry Nut. The ingredients are primarily nuts, oats, dried fruit, and a sweetener as a binder (brown rice syrup for Sweet & Spicy Nut and Mixed Berry Nut, caramel for Sea Salt Caramel Nut). Similar to KIND Bars, if you've ever had them. All three Balance Bare Bars are relatively low sugar (6-8g, not bad considering some of that comes from dried fruit), and has 3g fiber, 15-18g carbs, 8-10g fat (the first ingredient in all of the bars is peanuts, so I'm assuming a good chunk of that fat is omega-6), and 4-5g protein, for a total of 160 Calories. All Balance Bare Bars are also gluten-free, non-GMO, and soy-free, and Mixed Berry Nut and Sweet & Spicy Caramel are also dairy-free. The labels are pictured below for your convenience.

First up is Mixed Berry Nut:

Balance Bare Nutrition Energy Bar in Mixed Berry Nut

Wrapper (with ingredients and nutrition facts) for Balance Bare Bar Mixed Berry Nut

Mixed Berry Nut has the most fruit taste to it, and kind of reminds me of GORP trail mix (without the M&Ms, if your GORP is actually GORP+M&M). It also reminds me of the original KIND Bars that were primarily nuts and fruit, though I don't think KIND Bars have oats in them. It's the most traditional of the group, when compared to the competitors' offerings in this category.

Next is Sea Salt Caramel Nut:

Balance Bare Nutrition Energy Bar in Sea Salt Caramel Nut

Wrapper (with ingredients and nutrition facts) for Balance Bare Bar Sea Salt Caramel Nut

Sea Salt Caramel Nut has a strong caramel taste with some butter and vanilla undertones. It's the stickiest of the bunch, though to my surprise, it has the least carbs (15g) and the least sugar (6g), probably because it doesn't have as much dried fruit studded throughout the bar. Despite its name, I didn't notice the salt all that much, and it was the most dessert-y tasting of the group.

Last, but not least, is Sweet & Spicy Nut:

Balance Bare Nutrition Energy Bar in Sweet & Spicy Nut

Wrapper (with ingredients and nutrition facts) for Balance Bare Bar Sweet & Spicy Nut

Sweet & Spicy Nut is my favorite of the group. The exact flavor is a little hard to pin down, and while I wouldn't describe it as truly "spicy," it does have some chipotle chili in there, and it's definitely the most savory of the group. If you like the sweet and salty combination, this is the one to go with, not the Sea Salt Caramel Nut, which is more sweet than salty.

Because of their higher fat, lower carb formulation, I probably wouldn't recommend Balance Bare Nutrition Energy Bars as a pre-workout food (not that I've been following my own suggestion, but do as I say, not as I do) or post-workout recovery snack. They do have the 4:1 carb:protein ratio down, but it's just a little on the low side for that purpose. However, they do make a very good mid-day snack. Because of their small size (1.19oz and 160 Calories), they don't really fill me up, and I tend to need two at a time, but I feel like I probably eat more than most people in their target audience (160 Calories is an appropriate sized snack for a lot of people, and the nuts will make it more satiating than, say, 160 Calories of candy or pretzels). Balance Bare Bars work well as a pick-me-up when you're looking for something low calorie to hold you over until your next meal. Energy bars have come a long way as far as taste goes too, and these flavors will likely appeal to the general population, not just the people who have gotten used to the taste of traditional energy bars.

Balance Bare Nutrition Energy Bars are available on the Balance Bar website for $1.59 for a single bar, $16.99 for a 15-pack ($1.13/bar), and $130.80 for a 120-pack ($1.09/bar). They are also available at select retailers were Balance Bars are sold.

Full disclosure: Balance Bare Nutrition Energy Bars were provided free of charge in exchange for a review. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Balance Bar or anyone else.

Gear Review: Life Outside the Oval Office: The Track Less Traveled by Nick Symmonds

noreply@blogger.com (The Middle Miles) — Fri, 17 Oct 2014 00:10:00 +0000

I have been a Nick Symmonds fan for years. I believe that he first appeared on my radar in 2008, when I was living in Colorado without a TV, and was constantly refreshing LetsRun or Flotrack or whatever website I was using looking for results. That year, Nick won the US Olympic Trials and made it to the semifinals at the Beijing Olympics. Since then, Nick has gone on to run a sub-1:43 800m, finish fifth at the 2012 Olympic Games, and become track and field's most outspoken advocate for athlete rights. I was super excited when I heard Nick was penning an autobiography, and now that I have it in my hands, I present to you my review of Life Outside the Oval Office: The Track Less Traveled.

Life Outside the Oval Office chronicles Nick's journey from a young cross-country runner who hated running and only joined the team to impress a girl to a Division III athlete who's constantly butting heads with his coach to a two-time Olympian in the 800m. One fact that becomes evident throughout the book is that Nick was always an advocate for whatever cause he believed in. This autobiography provides a fascinating and remarkably candid look into the life and mind of Nick Symmonds. Nick pulls no punches here in his discussions about religion, his college coach, and (of course) USATF. His honestly is refreshing, especially in a world where people are too often punished for speaking their actual feelings.

Life Outside the Oval Office is a quick, easy read. I was (and still am) partway through A Clash of Kings when this showed up in the mail, and though I'm not the kind of person who normally tries to juggle multiple books at once (at least not books for leisure reading...it's not uncommon for me to have multiple textbooks and research articles going at the same time), I figured that, at 256 pages, Nick's memoir would be a quick read. I was done in three days, even with schoolwork piled on like mad. The writing is very simple, to the point that you can be half-distracted and still know what's going on. Not that you will be distracted...Nick writes with the same charisma that shows through in his interviews, and he keeps it interesting by combining plenty of details about both running and his personal life. At times, I found the writing to be almost too simple, but that's really my only complaint.

Obviously, at its core, Life Outside the Oval Office is a book about Nick's running career. There's plenty of information about Nick's running, including details about some of his more important races, as well as his life as a professional athlete, which delves into things like his sponsorship change and going from the Nike-sponsored Oregon Track Club to the Brooks Beasts. However, Nick also includes stories about his life outside of running: his love life, his rabbit Mortimer, his date with Paris Hilton, his fight against the USATF and political advocacy, his company and marketing himself, his Beer Mile record (which I guess also falls into the running category), etc. Nick also talks about some of the struggles he encountered along the way, including injuries and the temptations everyone deals with at college. The book is really split into two distinct parts, where the first half is about Nick's development from a youth runner into the athlete he is today, and the second half gives an inside look into the sport of professional track and field. However, those parts come together to form the coming-of-age story of Nick Symmonds.

Big thanks to Nick Symmonds and Brooks for the autographed copy!

Life Outside the Oval Office: The Track Less Traveled is a fun, easy-to-read book that gives an honest look into both Nick Symmonds' running career and his life outside of running, as well as an insider's perspective on professional track and field. It's no Running with the Buffaloes (but few books are), and the writing is a bit simplistic at times, but it's certainly a fun book that'll keep your attention. If you consider yourself a Nick Symmonds fan, Life Outside the Oval Office is practically required reading. On the other hand, if you don't consider yourself a Nick Symmonds fan, there's always the chance that Nick's memoir might turn you into one.

Life Outside the Oval Office: The Track Less Traveled retails for $25 for a hardcover, though it can be had for less on Amazon. There is also an excerpt available on Spikes.

Full disclosure: Life Outside the Oval Office: The Track Less Traveled was provided free of charge in exchange for a review. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Nick Symmonds, Brooks, or anyone else.

Gear Review: Versa Gripps

noreply@blogger.com (The Middle Miles) — Tue, 16 Sep 2014 01:40:00 +0000

I'm changing this up a little bit from my regular running gear reviews, because 1) most runners could use some time in the gym to prevent imbalances from forming and to keep themselves from getting skinny-fat, and 2) Versa Gripps are probably the best $55 that I've spent in a while. So I'm sure those of you who have spent time in the gym have seen people using lifting straps (not wrist wraps, but those long straps that get wound around the bar to keep weak grip strength from holding back other muscle groups by transferring some of the weight to the forearms) or lifting hooks (which serve the same purpose, only...they're hooks). Straps and hooks are cool because they're cheap, but they have a couple problems. First, straps take a while to wrap. Second, neither straps nor hooks will release quickly if you need to drop the weight in a hurry. And third, they're not all that comfortable. That's where Versa Gripps come in.

Versa Gripps' grip portion is self-supporting (left), yet easily flexes over the bar (middle)

Versa Gripps have a flexible, yet self-supporting gripping portion that you wrap around the bar, and then cover with your hand. Since the grip supports itself and kind of sticks out from your hand, it's super fast to get wrapped around the bar (much faster than a strap would be). Due to the tacky friction of the grip, they stay put on the bar, and you don't have to work very hard to keep them stuck to your hand, allowing you to really focus on the mind-muscle connection of the muscle group you're actually working. Prior to picking up Versa Gripps, I never felt pull-ups or lat pull-downs in my actual latissimus dorsi. However, not having to think about holding the bar allows me to focus 100% of my energy on lat contraction. I've found them to help in a similar way with bent rows and Yates rows. Additionally, they're allowing me to hit deadlifts and Romanian deadlifts a lot harder (I don't even need to mixed grip with Versa Gripps), since I can use a heavier weight and my grip is no longer holding back the bigger muscle groups, like legs, glutes, and back. They're also handy for farmer's walks, since I can carry around the weight until my grip fails, then use Versa Gripps to keep pushing until some other muscle group fatigues. Obviously you can use them on other lifts too, though those are some of the lifts where I've found the greatest benefit.

Not my hand...my paws aren't that beefy.

Versa Gripps have a foam padded wrist strap that distributes the weight better and more comfortably than a traditional strap. While the wrist strap is adjustable, they do come in sizes according to your wrist circumference. They're right and left specific, with a thumb indentation on one side of the grip. While they aren't super fast to get on your wrist, there's no problem getting Versa Gripps out of the way when you don't want to use them, since you can easily just rotate them to the back of your wrist and don't even need to actually take them off.

Supposedly Versa Gripps can also be used for pushing exercises, but I haven't found them to be as useful for those exercises (at least for me), and prefer to use wrist wraps when the weight gets too heavy. I can get regular wraps tighter than the Versa Gripps' wrist strap, and if it's not worth wrapping tightly, I'd be doing it raw anyway.

I'm sure some of you are wondering if these make your grip weak. Well, only if you don't train grip. Pick up a pair of grippers and do some forearm curls and reverse curls and you'll be just fine. There's no need to hold back everything else because your grip lags.

Versa Gripps FIT (left), CLASSIC (middle), and PRO (right)

You'll probably notice that there are three versions of Versa Gripps: FIT, CLASSIC, and PRO. The CLASSIC uses what Versa Gripps calls a "textured gripping material" for the gripping portion, though I haven't even seen it in person, let alone used it. The FIT and PRO use a tacky anti-microbial grip, though the PRO's is longer than the FIT's (the CLASSIC falls somewhere between the two). While the CLASSIC and PRO have a 1.5" wrist strap, the FIT's is designed for smaller arms and has a 1" wrist strap. I almost bought the FIT, but went with the PRO at the last minute after reading some reviews online, and haven't regretted it. The wider strap is comfortable and distributes the weight well (particularly on heavier lifts, like deadlifts and Romanian deadlifts), Also, because camo (okay, that's not why, but hey, the option was there, so why not?).

My not-beefy hands, with Versa Gripps PRO.

Versa Gripps are probably the single best purchase I've made for weight lifting, since they allow me to train big muscle groups without letting my grip strength (or lack thereof) hold me back, and even more importantly, help me to really focus on the mind-muscle connection of the target muscle group, rather than thinking about grip strength. If you're planning on spending any significant amount of time in the free weight section of the gym whatsoever, I'd highly recommend picking up a pair.

Versa Gripps are available on the Versa Gripps website, though you can find them elsewhere (I think I got mine on Amazon). The PRO retails for $52-55 depending on the color, the FIT retails for $52, and the CLASSIC retails for $40.

Full disclosure: Nothing to disclose, as this was a personal purchase. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Versa Gripps or anyone else.

ZonePerfect Well-Being Essentials Kit Winner!

noreply@blogger.com (The Middle Miles) — Fri, 12 Sep 2014 11:40:00 +0000

Congratulations to LaTanya for winning a Well-Being Essentials Kit from ZonePerfect! LaTanya, please check your email!

Thanks to everyone who participated!

Blog Forward Challenge 2014 by ZonePerfect #3 and GIVEAWAY!

noreply@blogger.com (The Middle Miles) — Fri, 05 Sep 2014 04:16:00 +0000

It's September, and I have no idea where August went. Actually, that's not entirely true, since August was filled with finals, final papers, and studying for National Boards Part II. That's one way to make a month fly by in a chaotic mess of studying, stress, and not much else. Well, studying, stress, food, and working out, because there's always room for food and the gym. So, let's check up on those ZonePerfect Blog Forward New Year's Resolutions, shall we?

1) My first resolution was to bring healthy snacks to school and not waste money on gnarly, overpriced cafeteria snacks or vending machine junk food. Still doing well there, with lots of almonds, fruit, vegetables and hummus, and jerky coming to the library with me for study time, and ZonePerfect bars (usually cookie dough, if I can find them) getting used for pre-workout (and sometimes mid-workout) snacks, since peri-workout nutrition has gotten pushed to the forefront these past couple months (but more on that later).

2) My second resolution was to excel in 5th trimester. Well, that finished quite a while ago, and I pulled off a 3.60, and I made the new goal in my last Blog Forward post of rocking 6th trimester. Went Beast Mode on 6th tri, and just finished that with a 3.78 for my third consecutive trimester on Dean's List! Onward to 7th tri!

3) Well this is where it falls apart a little...well, not really, depending on your definition of falls apart versus changed. I started marathon training, but I was having problems really getting into it. Don't get me wrong, I was diligently logging my 90+ mile weeks, but something just wasn't flowing. Combine that with a few setbacks here and there, and I just don't think it's in my best interest to race a marathon this fall. Ultimately, I decided to go back to the gym. So, what now? Well, not long after aborting marathon training, my lifting buddy came to me with the idea of getting into a figure competition for 2015. Hmm...interesting. What is figure, you ask? Well, a picture says a million words:

Not that I have any shot of looking anything like Nicole Wilkins in a year...but this picture gives you an idea of the different divisions, and hey, there's nothing wrong with aspiring to get as close as my genetics will allow, right? Plus this picture also gives you a chance to look at Dana Linn Bailey's shoulders...holy crap! I actually think my personality fits Physique more than Figure, but I'm an ectomorph and I've been a runner for 15 years, so let's be realistic here. A year ago, I probably had less muscle than the Bikini girls, and a lot of the more jacked Bikini girls are still bigger than I am!

So, I'm currently bulking and lifting like a madwoman, hence the emphasis on peri-workout nutrition for gains. (Bulking = eating at a surplus and trying to put on muscle. If anyone tells you that you can gain muscle and lose fat at the same time, give them an odd look and walk away quickly, considering that gaining muscle requires eating at a surplus, and losing fat, aka cutting, requires eating at a deficit. While recomps are technically possible, progress is generally much slower than doing bulking and cutting cycles. Plus, muscle is more metabolically active than fat, so more muscle means more calories burned just as a product of basal metabolism). Remember last time I checked in, I reported that I was benching 100lbs, deadlifting 185lbs, and squatting 155lbs? Well, my deadlift 1RM (1 rep max) is now two plates (225lbs), and my overhead press is at 75lbs! I haven't tried to max out on bench or squat lately, but I squat 155lbs for 4 sets of 10, and I dumbbell bench 40s for 4 sets of 10 (dumbbell bench is easier to push yourself on than barbell bench if you don't have a spotter, plus I really need to work on symmetry, and this way my left arm has to stop slacking off. Can't use as much weight with dumbbells though). My lats and glutes are lagging though (still have a runner butt), which is a bit problematic since judges 1) really like that glute-ham tie-in, and 2) like the V-taper, which is formed by big lats and a tiny waist, neither of which I am genetically predisposed to. Really, I don't even like the Iggy Azalea/Kim Kardashian bubble-butt look (sorry, Sir Mix-a-Lot), but whatever, I guess I can deal with it. Bat-wing lats on the other hand? Those are cool, I'll take them. So more squats, deads, and pull-ups for me.

Getting bigger, but I'm still no DLB.

4) My fourth goal concerned more chiropractic certifications. I dropped the ball on getting my second A.R.T. certification, since they're expensive and all of the seminars fell at inconvenient times of the year. However, I earned my Nimmo soft tissue trigger point technique certification, and also completed the first module of ConnecTx instrument assisted soft tissue mobilization.

Life takes us strange places sometimes. If you told me a year ago that I'd be prepping for a 2015 bodybuilding competition, I'm not sure that I ever would have stopped laughing. And if you told me I'd be purposely trying to gain weight, I probably would have laughed even more. I'd consider it a successful year thus far though, and it's not over yet. Relentless forward progress.

Finally, I have another giveaway for your, courtesy of ZonePerfect! This one is a box of well-being essentials, including a tumbler, pedometer, lip balm, hair ties, hand sanitizer, a box of ZonePerfect bars, and a coupon for more ZonePerfect bars! Contest ends 9/12 at 12:00am Eastern Time. Enter below:

a Rafflecopter giveaway

Full disclosure: I was provided a box of ZonePerfect bars free of charge as part of this program. I am not, however, actually affiliated with ZonePerfect, and am allowed to speak positively or negatively about the product, so like in all of my reviews, any opinions expressed are mine and based on my experience, and do not reflect the opinions of ZonePerfect or anyone else.

Gear Review: Ryders Via

noreply@blogger.com (The Middle Miles) — Mon, 21 Jul 2014 09:45:00 +0000

Sunglasses are one of those items that make running much more pleasant (because no one likes squinting into the sun, or eye damage for that matter), but tend to cost a lot of money. While everyone tends to recognize big (expensive) names like Oakley, there are also companies that are making high-performance sunglasses at a lower price point, (the previously reviewed Tifosi Slip and Podium XC fall into this category). I've recently discovered another bang-for-your-buck company: Ryders. The Ryders Via is one of their lightweight sport models, and today I'll be reviewing the photochromic version.

Ryders Via in Crystal Clear with Photochromic Grey lens (light, since indoors and out of sunlight). You can see the adjustable nose pieces in this picture.

The Ryders Via is a frameless shield-style pair of sunglasses that weighs just 24 grams (the lightest pair of sunglasses that I've reviewed thus far). It is available in both regular and photochromic versions. Ryders' photochromic lenses lighten and darken automatically to adjust to the light conditions outside, so they'll be lighter on cloudy days, and darker on bright, sunny days. The photochromic dark grey lenses (which were the lenses that were reviewed) vary between 15-47% light transmission for low to very bright light, though the Via is also available with photochromic melanin brown (8-43% light transmission, also for low to very bright light) and photochromic yellow lenses (27-76% light transmission, for very low to bright light). The Via is also available in grey, brown, and grey flash (semi-mirrored) non-photochromic lenses, all with 14% light transmission for very bright light. The lenses do well in both overcast and bright conditions, and they seem to adjust to changes in light fairly quickly, darkening quickly upon going outside, and lightening if the run turns cloudy (though adapting to low light takes a little longer than adapting to bright light). I've found that they do a little better in very bright light than my Fototec Tifosi Slips, but considering those use a yellow and brown lens (yellow GT), it's not a perfect comparison. Furthermore, since the Ryders use a grey lens, they don't have the same "yellow-tint" effect that the Slips did (again, not a perfect comparison since Tifosi does make a grey Fototec lens, which I've never used).

The Ryders Via sits close to my face and provides good coverage. Shown here in Crystal Clear with the Photochromic Grey lens (light, since indoors and out of sunlight).

The Via has a medium lens that provides good coverage (at least on my relatively small face). It's a bit larger and has more coverage than both the Tifosi Slip and Podium XC, which are also shield-style sunglasses. The lack of a frame also means that you have unobstructed vision. The Via sits close to my face, with the bottom of the lens actually resting on my cheek. However, despite sitting close to your face, the Via vents well and I haven't had any problems with fogging. They're a light and comfortable pair of sunglasses, and they manage to stay in place and don't bounce around or slide down while running. The hydrophilic nose pads and rubber ear pieces also insure that the glasses stay in place even when your face gets sweaty. Also, unlike the Tifosi nose pieces while claim to be adjustable but actually aren't, the Via's nose pieces can be bent to fit your face.

The Via appears to be a durable pair of sunglasses, as I've thrown them in my backpack (sans case) several times and the lenses remain unscratched. The lenses also have some give to them, so they can be bent a little bit without cracking. This is especially important since only a soft sleeve, and not a hard case, is included for protection.

The Via's lens is screwed onto the arm pieces and not interchangeable. I found that an odd choice since Ryders' competitors generally have interchangeable lenses. While having a photochromic lens partially eliminates the necessity for interchangeable lenses, it would still have been nice to include the option to swap the lenses out. For example, I'm a fan of mirrored lenses (call me vain, it's an aesthetic thing). I would have liked the option to swap the photochromic lens for a flash lens, and to have the ability to replace the photochromic lenses when they wear out and lose their ability to darken (according to the website, they wear out in about two years...I haven't used them for two years to verify this, and two years isn't a bad lifespan for sunglasses, but it's good to know).

The Ryders Via's lenses are screwed to the arms and are not interchangeable. You can also see the hydrophilic temple pads on the ear pieces in this picture (black).

While the Via itself is, in my opinion, an attractive and sporty-looking pair of sunglasses, the crystal clear frame colorway tends to look a little plasticky (a problem that I think many clear frame sunglasses suffer from). Obviously just about any pair of sport sunglasses is going to be made of plastic, but in my opinion, the clear frames tend to look a little bit cheaper than solid colors. The Via is also available in matte black and metallic white colorways, and I would advise sticking to those colors (there's also a crystal red, but I have a hunch they probably look plasticky too). The frame material is Ryders' TR90, which is their proprietary frame material that is designed to be lightweight and flexible (for durability).

Ryders Via. Shown here in Crystal Clear with the Photochromic Grey lens (light, since indoors and out of sunlight).

The Ryders Via is a solid entry into the bang-for-your-buck, great-value-for-your-money sunglasses category, and the photochromic version is great for anything from overcast to sunny days. I really like the fit, look, and weight of the Via, and would recommend them to anyone looking for a one-piece-lens shield-style pair of sunglasses without breaking the bank. I do, however, wish that they had interchangeable lenses, especially when many of the Via's competitors offer that option, and hope that that's taken into consideration for the next iteration of the Via.

The Ryders Via retails for $50 for the regular model and $90 for the photochromic model, and is available on the Ryders website, as well as at retailers where Ryders sunglasses are sold. It is available in a variety of frame colors and lens combinations, which can also be viewed on the website.

Full disclosure: The Ryders Via was provided free of charge in exchange for a review. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Ryders or anyone else.

Spartan Race Free Entry Contest Winner!

noreply@blogger.com (The Middle Miles) — Fri, 13 Jun 2014 08:45:00 +0000

Congratulations to Alberto for winning a free entry to a 2014 Spartan Race! Alberto, please check your email!

Thanks to everyone who participated!

Spartan Race and GIVEAWAY!

noreply@blogger.com (The Middle Miles) — Fri, 06 Jun 2014 00:50:00 +0000

One of my more popular posts to date has been an article that I wrote on what I called "cross-obstacle races." Since I wrote that post, a number of similar events that combine running with strength and balance challenging obstacles have cropped up. One such event is the Reebok Spartan Race.

The Spartan Race is offered in a variety of different distances, including the Spartan Sprint (3+ miles, 15+ obstacles), Super Spartan (8+ miles, 20+ obstacles), Spartan Beast (12+ miles, 25+ obstacles), and Death Race. The exact distance and number of obstacles (along with the price) varies from venue to venue. Obstacles may include hazards such as fire, mud, water, and barbed wire, but the actual obstacles aren't revealed until race day. A list of available races can be found here. You can also enter as a team, in case you and a group of your friends are all looking for an obstacle race (because let's face it, races like this are, at their core, social events).

Spartan Race Events. Click to enlarge.

As you all know, everyone has different motivation for running and working out, as well as different ways of challenging themselves. Functional fitness type exercises like Crossfit and Beachbody programs (think P90X and Insanity) have gotten big lately. While many bodybuilders and powerlifters who live by the "lift heavy" mantra roll their eyes at such programs, the fact is that these programs have gotten countless people moving and changed a ton of lives for the better. (Not to mention, I've seen some Crossfitters who are absolute BEASTS). I feel like Spartan Race and other similar obstacle races are to running the way Crossfit is to weight lifting. There will always be "serious runners" who don't take obstacle races seriously, but if people are getting fit and having fun, that's really what's important. Plus the (well-deserved) feeling of accomplishment is addictive, and will likely encourage people to continue to be active. And really, if you have the energy to jump over fire after racing, all the more power to you, that's freaking awesome. There were plenty of steeplechases in college where I didn't have the energy to make it over water, and water is at least, you know, refreshing. So for anyone who doesn't take obstacle races seriously, but somehow got this far in this post...maybe a Spartan Sprint is what it would take to get your sedentary buddy to be active, or maybe convince your friend to transform himself from weekend warrior to athlete. Additionally, an obstacle race might be a fun option for the runner taking a season off from "serious" racing, and looking to mix it up a little. Working on all-around fitness may possibly even help them improve their running by helping to address muscle imbalances.

Reebok All-Terrain Super

Interestingly, Reebok has introduced a line of shoes, called the Reebok All-Terrain, that go hand-in-hand with Spartan Race. I've never even seen these shoes in person, so I can't comment much on them, other than the fact that while Reebok seems to have pulled out of the running market (they haven't made running shoes for a while, and I know that more recently, they've dropped many, if not all, of their sponsored track and field athletes), it has become a fairly prominent Crossfit company. The soles look fairly aggressive, with big lugs for mud traction and smaller lugs along the arch (presumably for rope climbing or lateral movement in the mud?), so I'd assume they're intended to be a mud and loose trail conditions shoe, and would probably not be a good choice for roads or indoor training. I suspect that most trail shoes with deep lugs and a durable upper would work well for Spartan Race training, but if anyone has worn these, please leave a comment, because I'd be curious to hear your opinion on them!

Now, I do want to make something clear. I haven't done a Spartan Race, and at this particular moment in time, I have my fall goal races lined up, so the Spartan Race doesn't fit into my 2014 schedule. However, when Dan from Spartan Race contacted me about it, I felt like it was something that many of my readers might be interested in, particularly those of you who are into plyometrics, Pilates, Crossfit, Beachbody videos, or other functional fitness forms of exercise, so I wanted to give you guys the chance to hear about the events (if you haven't already), as well as give you the opportunity to potentially win a free Spartan Race entry. I've seen a lot of my friends posting pictures on Facebook from Spartan Race and other similar obstacle races, and it looks like a great way to get moving, have fun, and give yourself an excuse to build some upper body muscle!

And now what you've all been waiting for, I have a code for a free entry into a 2014 Spartan Race of your choice! Entry is good for any open heat in a 2014 Spartan Race in the continental United States. Contest ends Friday, 6/13/14 at midnight Eastern time. All you have to do is enter below:

a Rafflecopter giveaway

Full disclosure: I am not affiliated with Reebok or Spartan Race, and all opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Reebok, Spartan Race, or anyone else.

ZonePerfect Portable Charger giveaway winner!

noreply@blogger.com (The Middle Miles) — Thu, 22 May 2014 11:32:00 +0000

Congratulations to Arena for winning the ZonePerfect portable charger! Arena, please get in contact with me with your address.

Thanks to everyone for participating, and stay tuned, because I have another giveaway coming up soon!

Blog Forward Challenge 2014 by ZonePerfect #2 and GIVEAWAY!

noreply@blogger.com (The Middle Miles) — Thu, 15 May 2014 00:27:00 +0000

Well, that was a bit of a hiccup in blog updates. I am fairly sure that last trimester was the toughest one yet (my last blog post began with "next week begins finals," so we all knew these sparse updates were coming), and then this girl got engaged (congratulations Molly Pritz and Max Stein!), so when break finally came, I was a little preoccupied. So, you may remember earlier this year, I joined the ZonePerfect Blog Forward Challenge and posted up a few New Year's Resolutions for 2014. Well, now it's May, and it's time to do a self-assessment!

1) My first goal was to bring snacks to school instead of eating the gnarly, overpriced junk food that the caf serves. Survey says...not bad. I've been bringing fruit (both fresh and dried), almonds, jerky, and energy bars (like Zone Perfect Fudge Graham bars) to class, and all of the above with the addition of vegetables and hummus to the library to study, but I've still found myself frequenting the caf and vending machine on those days I don't bring enough. While I'm definitely better about it than I was in 2013, I think I can do better with this goal this coming semester. Of course, any improvement is better than none, and the year's not over yet!

2) My second goal was to excel in 5th trimester. Survey says...3.6 and Dean's List! BOOM! Bring it, 6th tri!

3) My third goal was to get swole and address imbalances in the gym during 5th trimester, then go sub-3:00 in a fall marathon. Survey says...in progress. By the end of 5th tri, I was benching 100lbs, deadlifting 185lbs, and squatting 155lbs. Not bad, and definitely more than I had ever lifted at any other point in my life. Now I'm cutting back on lifting a bit (how much is still TBA), and base training in preparation for the Steamtown Marathon in October.

4) My fourth goal was to get my second Active Release Techniques certification. Survey says...fail. Unfortunately, when the schedule went up, I realized the only spine seminar close enough to me to be practical is during 6th trimester's finals week, and the two relatively nearby upper extremity seminars fall on weekends that I have classes that I can't afford to miss. On the bright side, by the end of this trimester, I'll be Nimmo certified (a soft tissue trigger point technique), and I'll have begun my training in ConnecTx (an instrument assisted soft tissue technique, similar to Graston Technique. Unfortunately, you're not actually eligible for Graston certification until you're within 6 months of graduation, so Graston will have to wait, and I definitely want an instrument assisted soft tissue technique before I got to clinic, so ConnecTx seemed like the next best alternative). So while I won't be accomplishing my initial goal (that will have to wait until next year), I'm still making strides towards becoming a better healthcare provider who can help as many patients as possible, so it's certainly not a total loss.

Next, a message to you from ZonePerfect:

Become A ZonePerfect® VIP & Save up to $10*

Your first coupon will be emailed to you. Join Now!

*$10 in savings relates to savings spread across a one year period and may vary.

Next, some healthy food swaps, also from ZonePerfect! Click for full size:

Finally, to keep you charged up for the rest of the year, I'll be raffling off a portable charger for your electronic devices, courtesy of ZonePerfect! A USB to micro USB cable is included, but really, anything that can be charged via USB will work...phone, GPS watch, Bluetooth headsets/speakers, etc. Contest ends 5/22 at 12:00am Eastern time.
a Rafflecopter giveaway

Full disclosure: I was provided a box of ZonePerfect bars free of charge as part of this program. I am not, however, actually affiliated with ZonePerfect, and am allowed to speak positively or negatively about the product, so like in all of my reviews, any opinions expressed are mine and based on my experience, and do not reflect the opinions of ZonePerfect or anyone else.

Gear Review: Correct Toes

noreply@blogger.com (The Middle Miles) — Wed, 02 Apr 2014 19:26:00 +0000

First of all, allow me to apologize for my sparse updates lately. Midterms hit, and then Part I of Boards, and next week is finals. Between this trimester's course load and Boards, I can see why they've dubbed fifth tri "hell tri." I also wanted to get some time with this particular product before I got a review up, since it's not one of those products where I'd expect to put them on, and within a week or so have a good opinion of them. Nope, this is something that I wanted to have a little bit more time with, and also get through the majority of this trimester's Postural Assessment course before I went and reviewed. However, I have a short breather before finals, and I've spent a couple months with playing with these now, so here we go...here's the Correct Toes review!

Correct Toes are a toe-spacer product developed by podiatrist and runner Dr. Ray McClanahan. Dr. McClanahan's goal was to create a product that allowed the foot to function optimally by returning the foot to its natural shape (that is, to reverse any deformity caused by ill-fitting footwear). Correct Toes are built to assist in the treatment of many foot conditions, including (but not limited to) bunions, plantar fasciosis, hallux rigidus and limitus, and neuromas. Additionally, aligning the feet will have an effect on the rest of the kinetic chain, and therefore help with the treatment of runner's knee and osteoarthritis (and I'd argue that better foot alignment would also assist with maladies such as shin splints, low back and SI joint pain, certain hip problems, etc, though they're either not listed on the website or I'm missing them). They're also designed to improve proprioception (where your brain perceives your body to be in space) and improve balance, both of which should have a positive impact on performance.

Now, before we go on, let me get it out there that I'm not anti-orthotics. Studies show that they do work in that they reduce pain, move around muscle loads to stress appropriate muscles (Surprise, your muscles don't go to sleep with orthotics!), and actually strengthen your feet (I can't remember who authored that last study, so if you have questions, go bother Craig Payne, since he cites it all the time). I'm also not anti-surgery. However, I also believe that there's no magic bullet treatment that works for everyone, and you have to take each individual's case into account. For many people, orthotics are not the answer, and it drives me crazy when they're prescribed willy-nilly without accounting for why there's dysfunction present...especially when you consider how expensive custom orthotics are. Additionally, I believe that there are very few cases where you should not attempt a conservative approach first, so I would certainly recommend trying something like Correct Toes or orthotics (combined with stretching and exercise as appropriate, as well as soft tissue work, mobilization, manipulation, etc as appropriate) before resorting to medication or surgery.

So the big question: do Correct Toes work? Well, after a lifetime of shoes of different shapes and 15 years of running, I'm not expecting a couple months of Correct Toes to have noticeable results on my feet. At least not yet. However, I will say that the premise makes sense, though they would most likely need to be paired with appropriate stretching of tight, facilitated (and usually weak) muscles, and strengthening of weak, inhibited muscles in order to see any measurable difference. This is something where you'd probably be best off talking to a specialist about (podiatrist, chiropractor, physical therapist, physiotherapist, etc), and part of why, as a chiropractic student, I contacted Dr. McClanahan about these in the first place: so I can recommend them as appropriate in my practice. That said, for $65, Correct Toes are a relatively inexpensive intervention that may aid you in getting the results you want.

I've found Correct Toes to be reasonably comfortable once you adapt to them. They're soft and malleable, and they don't interfere with walking at all. In fact, you may actually feel additional toe muscle engagement when wearing them while walking. Not so comfortable with shoes (more on that later), but as long as I'm just walking around barefoot or in socks, I can pretty much forget I have them on. My fifth toe occasionally slips out, but that's the only issue, and it doesn't happen with socks on. Additionally, Correct Toes are customizable to work with your feet, and you can cut them or add shims as appropriate.

So why pay $65 for Correct Toes over say, Yoga Toes, which can be found for just over half the price of Correct Toes, or nail polish toe spacers, which can be had for a couple of bucks? Really, this is where you're paying for quality. Correct Toes gets you medical-grade silicon, but more importantly, a design from an actual podiatrist who understands feet. They're not a weird bulky shape that are impossible to walk with, and the spacing between each toe was thought out by an educated healthcare professional. And, as mentioned before, unlike Yoga Toes or nail polish toe-spacers, Correct Toes can be modified to work for your individual feet.

Correct Toes are meant to be able to be worn throughout the day with shoes (following an adaptation period...please see the manual and don't attempt to wear Correct Toes all day as soon as you receive them). Dr. McClanahan provides a list of shoes that Correct Toes can be worn with. Something to keep in mind, because they do not fit comfortably in any of my shoes, not even the Brooks PureDrift with the insole removed and no socks, which probably has the widest toebox of any of my shoes (and taking out the insole and skipping socks adds even more volume).

Of course, we do have to be reasonable. If you've worn high heels with pointy toes for 30 years and have massive bunions, a couple months of Correct Toes isn't going to magically fix that. Additionally, if you have a weak windlass mechanism or your tibialis posterior has a short lever arm to work with (to translate that into non-medical speak, your pronation is due to certain anatomical structural characteristics), Correct Toes won't magically change that either.

One more warning: Correct Toes involves placing silicon between your toes. If you have diabetes or other neurologic or vascular problems, they are probably not for you. If you have any other questions about whether Correct Toes are appropriate for you, please consult with your healthcare provider before purchasing!

The premise behind Correct Toes makes sense, and I can see them being a valuable part of rehabilitation for injuries and pain where foot alignment is the primary cause of the disorder. This is not limited to foot problems, since the foot is a crucial part of a kinetic chain that involves everything from the rest of the lower extremity to the spine and the rest of the body, though not every lower extremity or back problem is stemming from a foot alignment issue (and often foot dysfunction is a secondary manifestation of a problem elsewhere). I am glad that, as a chiropractic student who favors conservative treatment over invasive procedures whenever possible (or at least initially, in that conservative measures should be attempted first before moving to invasive procedures), I am aware of Correct Toes, and can see myself recommending them to certain patients in my practice in the future, and I would certainly recommend them to those of you who may be suffering from foot alignment problems. However, I do caution you that patience is required, and that like any other treatment, they are not magic.

Correct Toes retail for $65 and can be purchased from Dr. Ray McClanahan at the Northwest Foot & Ankle website. The user manual, which includes instructions on how to use Correct Toes, as well as sizing information, is also available online.

Full disclosure: Correct Toes were provided free of charge in exchange for a review. All opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Correct Toes, Dr. Ray McClanahan, or Northwest Foot & Health.

Gear Review: Brooks PureProject Jacket

noreply@blogger.com (The Middle Miles) — Thu, 20 Feb 2014 02:31:00 +0000

Brooks launched the initial line of PureProject shoes back in 2011. This year welcomes the third iteration of the PureConnect, PureFlow, PureCadence, and PureGrit (the PureDrift, which was the most minimal of the group, does not appear to be getting an update and looks to be discontinued, as far as I can tell). However, for 2014, the PureProject name will also extend to an apparel line, described by Brooks as a streetwise collection that marries performance and style, such that it's appropriate "for wherever the run takes you." Today I'll be reviewing the Brooks PureProject Jacket.

The women's Brooks PureProject Jacket is described on the Brooks website as such:

Being a runner doesn't mean you always have to sport that race-ready look. Bring the runway to your run with the cool, confident, and completely reflective PureProject Jacket. Reflective fibers woven into the outer shell turn this great-looking jacket into a high-visibility jacket at night.

• Fit: Semi-fitted
• Reflective thread woven in body fabric for 360 degrees of retroreflectivity
• Wind- and water resistance with breathability
• Stretch woven, cropped hem that fits snugly
• Two front vertical zip pockets and one back zip pocket
• Oversized hood

The description for the men's PureProject Jacket differs slightly:

Inspired by the simplicity of the run, the PureProject Jacket's technical and tailored look is ready to embrace the journey, wherever it takes you. Reflective fibers woven into the outer shell turn this great-looking jacket into a high-visibility jacket at night.

• Fit: Semi-fitted
• Reflective thread woven in shell fabric for 360 degrees of retroreflectivity
• Wind- and water resistance with breathability
• Articulated three-panel hood with drawcord
• Two hand pockets and one left chest pocket
• Cozy cuff for added warmth
• Tailored fit

Reflectivity of PureProject jacket. I couldn't figure out how to make this picture work well with my crappy camera (aka my phone), so I grabbed this photo from Competitor.

Probably the coolest feature of the PureProject Jacket is its reflectivity. Brooks has had its Nightlife line for a little while, but unlike the Nightlife line, which utilizes bright yellows and greens and small reflective strips, the PureProject Jacket weaves reflective material into the fabric, such that the entire jacket lights up in a checkerboard pattern. For your road runners who run in the dark, this is very cool.

The PureProject Jacket is fairly warm. It does a good job of blocking the wind and keeping your body heat in. It's not a jacket I'd wear on a moderately cool day, but it's a good choice when it's too cold to just double up on long sleeves. Brooks' website claims that it's best for 40-65 degrees Fahrenheit, but in my opinion, you'd have to run really cold for it to be appropriate for those temperatures. Personally, I've been rocking it when it dips below 20 degrees Fahrenheit. It's also water resistant, but not waterproof, so if it's misty out, or it's doing the off-and-on kind-of-raining-but-not thing, it'll keep you dry. However, if it's actually raining (especially if it's a cold rain), you'd probably be better off with something actually waterproof.

The PureProject jacket is a good-looking jacket. It's something that I've worn to class with jeans, and it's not immediately obvious that I'm wearing running clothes. (I actually have gotten quite a few compliments from non-runners). While it appears to layer a fitted shirt under a short jacket, it's actually only one layer, where the "inner layer" begins at the bottom of the "outer layer." I think I'd prefer it to be a little looser/not as tightly fitted for running (particularly through the shoulders, to allow for more free range of motion), but since Brooks is going for a marriage of style and performance here, I can see why they chose to go the route they did, and it's not like you really need full range of motion in your shoulders to run.

My biggest gripe about the women's jacket is that it's very short (I'm not sure how the men's fits). You almost certainly need to wear either a longer shirt underneath (and it needs to be fitted, or it'll puff out ridiculously from under the jacket) or high-waisted tights, unless you want the jacket to ride up and expose your midriff. While I'm all for showing off hard-earned abs, if it's cold enough to wear this jacket, it's cold enough that I don't want exposed skin between my jacket and pants waist band. I get that it's cut short to be fashionable, but in the battle between function and fashion, function needs to win (at least when it comes to technical running clothes).

The Brooks PureProject Jacket has a short zipper on the sleeve to give you more room at the wrist.

The men's version of this jacket has those nifty little cuffs with the hole for your thumb (I've always called these "ninja cuffs," but I think I may have made up that name). The women's unfortunately, does not. What the heck, Brooks?! I guess the women's jacket is $25 less, so there's that, but both jackets are pricey enough that women should get ninja cuffs too, if you ask me. The women's jacket does, however, have a zipper to give you a little more room at the wrists, which is a nice touch.

The Brooks PureProject Jacket is a stylish piece of outerwear for cold days. The reflectivity is excellent, something that will be appreciated by nighttime road runners. The fact that it's wind resistant is also a nice bonus. While it wouldn't be my first choice for a jacket solely for running, if you're looking for something that you can wear with your regular clothes that still performs well for the run, it's certainly a jacket to consider.

The Brooks PureProject Jacket retails for $135 for the women's jacket and $160 for the men's jacket, and is available on the Brooks website as well as at stores where Brooks products are sold. It is available in white, pink, or charcoal for women, and light grey or charcoal for men. It runs on the small side (well, the women's does, I'm not sure about the men's), so if you're between sizes, size up.

Full disclosure: The Brooks PureProject Jacket was received free of charge as part of a pre-release holiday promotion that Brooks was doing for the jacket. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Brooks or anyone else.

Mizuno Wave Rider 17 giveaway winner!

noreply@blogger.com (The Middle Miles) — Wed, 15 Jan 2014 10:13:00 +0000

Congratulations to Jason, who won a pair of Mizuno Wave Rider 17s! Jason, please get in contact with me with your size and address. Thanks to everyone who participated!

Blog Forward Challenge 2014 by ZonePerfect

noreply@blogger.com (The Middle Miles) — Tue, 14 Jan 2014 08:32:00 +0000

I have a confession to make: I suck at New Year's resolutions. It's not that I'm against self-improvement, but pinning it all on one day is a lot of pressure. One of my friends and I have this motto that states: "New training plans start on Mondays." It's a lot less pressure if I screw up (and it's inevitable that at some point, I will screw up), but having a definitive start date prevents the whole "I'll start tomorrow" procrastination deal. Now, of course if I mess up on Tuesday, that doesn't mean I throw in the towel for the week, but you get the point. So I was going to go another year of no New Year's resolutions...until ZonePerfect emailed me and told me about their Blog Forward Challenge. Basically, I make some resolutions to better myself, while hopefully inspiring you guys to also better yourselves. And then every so often ZonePerfect sends me ZonePerfect bars (which I already buy whenever they're on sale, so it saves this poor grad student some money), and throughout the year, ZonePerfect says they're going to be hosting giveaways and have coupons for you guys. Sounds good to me! I think I can change my Monday resolutions to New Year's resolutions for that. Plus the extra accountability of having this all online won't hurt. So here we go:

1) Since this is the ZonePerfect challenge, let's start this off with a nutrition related resolution. I love the caf workers at my school. They're all super nice, and anyone funny enough to get laughs out of students who just took their seventh final in one week is okay in my book. However, I can't stand the company they work for. As of last fall, our meal plans (which we're forced to have) have changed from a declining dollars plan to a block meal plan, which means that the entire plan costs more money, yet we run out of meals faster. On top of that, the caf itself has a very small selection that's the same thing every day (I think I got spoiled by Bucknell's caf, which was pretty great). Considering that I'm often in class from 8am-6pm, one lunch break doesn't do it; I need snacks to get through the day. So rather than waste money on overpriced and gnarly cafeteria snacks, I'm going to go pick up some healthy snacks and bring them with me. ZonePerfect bars are useful here since they're small, don't get squished in my backpack, and I can eat them during lectures (or house them quickly between classes on lab days). ZonePerfect actually just sent me some bars to get started, and they included like four Fudge Graham, along with a new Perfectly Simple Oatmeal Chocolate Chip that I hadn't tried and I thought was good, so I'm pretty happy (their Chocolate Chip Cookie Dough is still their best flavor though...just saying). Other alternatives: almonds, whole wheat bagels, bananas, and maybe beef jerky if I'm feeling decadent.

2) ~~Survive~~ Excel in 5th trimester. Dubbed "hell tri" by the students at New York Chiropractic College, this semester is notorious for having the Bone and Joint Imaging course that's considered the hardest course at the school, Clinical Laboratory Diagnosis, and part I of Boards (which hits right after midterms). I'm be taking seven courses total, including a trigger point therapy elective that meets on weekends. While I have less credits than last tri, it's a significantly harder course load. Here's the curriculum if you're curious. I elected not to do a spring race this year, so I can spend this tri focusing on school and getting swole.

3) Right, about that getting swole part. The nice thing about not having a hardcore training plan is that I can run what I want when I want. (The funny side effect of this, as one of my friends pointed out, is that I either don't run or I run 10+ miles. I'm an action potential following the all or none rule!) I have, however, been taking the opportunity to lift pretty hardcore and addressing all the muscle imbalances that come from years of neglecting weight training in favor of running 100 miles per week. I decided to focus on big, compound lifts, rather than doing lots of isolation exercises (running is, after all, a compound movement). The end goal? Address imbalances and recomp, then gear back up for fall and go sub-3:00 at Steamtown (or whatever marathon I can manage to squeeze in my schedule)!

4) Get my second Active Release Techniques certification. I got lower extremity last year, so this year will be either spine or upper extremity. I'd also like to volunteer as an A.R.T. practitioner at one of the Ironman events, but we'll see how that works with my schedule. It's awesome if I reach my athletic goals. It's even more awesome if I can help keep other people healthy so they can reach theirs too.

Now I'm supposed to write a letter to future me to check in with my progress towards my goals and keep myself on track. And I love encouragement! Well...from my friends and family. From myself, it's always been tough love. So here's my letter:

Hey Becki, how those goals going? Hmm...better HTFU and get on that. That marathon won't run itself. And your patients won't be treating themselves either. So I'll be keeping this letter short, since it's probably midterm week and you don't have time to be reading letters. Now go do work!

And finally, some resolution tips from ZonePerfect for you guys (click for full-size). And feel free to share your resolutions in the comments!

Gear Review: Mizuno Wave Rider 17 and GIVEAWAY!

noreply@blogger.com (The Middle Miles) — Wed, 08 Jan 2014 00:32:00 +0000

The Mizuno Wave Rider has been a mainstay in the neutral running category for as long as I can remember. Seriously, the first Rider was introduced in 1998, and I didn't start running until '99. And I'd bet there are some young'uns reading this review who are actually younger than the Rider! In an industry that seems to have remarkably high shoe model turnover, for a shoe to last that long without being discontinued or replaced, it must be a fairly successful shoe. This holds especially true for Mizuno, who currently seems to be in the process of hacking down its line, with the Elixir and Precision being consolidated into the Sayonara, the Ronin and Musha being replaced by the Hitogami, and the Nirvana and Alchemy being discontinued in favor of the Paradox. That's not to say the Rider hasn't hit any stumbling blocks, with the original Rider being a bulky nightmare nicknamed the "Kiss boot," and even the relatively recent Rider 14 getting a lot of negative backlash from longtime Rider fans. After the Rider 14 debacle, Mizuno returned to more familiar territory with the Rider 15. Two iterations later, Mizuno hasn't strayed far from that formula, introducing a familiar, yet much lighter, Mizuno Wave Rider 17.

The Mizuno Wave Rider 17 is a neutral trainer from Mizuno. It weighs in at 8.8oz for a men's size 9 and 7.4oz for a women's size 8 (interestingly enough, that is well over half an ounce lighter than the Wave Precision, which was considered Mizuno's lightweight trainer last year at this time). Running Warehouse describes the Rider 17 as such:

The Rider 17 is a moderate feature, moderate neutral shoe designed for daily training and high mileage.

CUSHIONING

Mizuno Wave consists of an elastic, thermal plastic wave running from the heel to the midfoot, creating an incredibly springy and well-cushioned ride.

SR Touch cushioning compound provides resiliency and rebound in the heel for shock absorption.

MIDSOLE

Smooth Ride is a gender specific network of grooves that minimizes the rapid acceleration and deceleration of the foot to create a smooth heel to toe ride.

U4ic is a lightweight midsole that provides optimal shock absorption, durability and a resilient ride.

Extended Wave Plate in the midfoot is an extension of the Mizuno Wave for increased torsional rigidity between the heel and forefoot.

Mizuno Intercool ventilation system in the midsole inhibits humidity buildup to keep feet cool and dry.

Gender Engineering utilizes gender-specific attributes such as a wider base in men’s shoes and additional flex grooves in women’s shoes.

UPPER

AIRmesh covers the entire upper and provides breathability to keep the foot cool.

Printed Overlays on the medial and lateral sides help hold the foot in place.

OrthoLite Sockliner is anti-microbial and moisture wicking for a healthy foot environment.

Dynamotion Fit creates optimal fit with stretch material in the forefoot and a collar construction that prevents the heel collar from buckling under load.

Strobel Last with the upper stitched to full length fabric for a comfortable underfoot feel.

OUTSOLE

X10 located in the heel is made of durable carbon rubber for enhanced traction.

Blown rubber in the forefoot increases cushioning and responsiveness.

Flex Controllers placed in high flex areas on the outsole act as miniature wave plates for increased flexibility and reduced weight.

The biggest difference between the Rider 17 and Rider 15 (I skipped the 16) is that the 17 is significantly lighter (over 2oz lighter!). I brought these to my parents' house for winter break, and my dad picked them up and asked me if they were a marathon flat. Now, while my dad does some running, he's no shoe geek, and while he does have a pair of Riders in his closet, it's an older pair and it's not like he'd recognize the 17 as Riders by looking at them. I told him they were a trainer (it's easier not to get into a shoe characteristic discussion with him), and he just shook his head, tossed the shoe from hand to hand, and said, "Wow, they're light!" At under 8.8oz for a men's 9, the Rider 17 has dipped into performance trainer weight, while still having the same ride and characteristics as previous versions had as a high-mileage, everyday trainer (that's not to say that you can't put in significant mileage in a performance trainer...simply marketing and projected durability). But seriously...it's now lighter than the Launch.

The Mizuno Wave Rider 17 has less toe spring than the Rider 15 (Yes, I still have my 15s. They became my official shoe of walking around campus when my ancient pair of Ghost 3s disintegrated).

The last of the Rider 17 has changed a bit from the Rider 15. It's still built on a semi-curved last, but the toe has less toe-spring to it, so the entire shoe lies flatter on the ground, and the forefoot seems to have opened up slightly. It still has a narrow toebox, but it's not as narrow as that of the Rider 15. The Rider 17's upper is nice. It utilizes printed overlays, which both decrease weight and reduce potential hot spots from fabric overlays. The Rider 17 also has a fairly stiff heel counter, similar to older iterations of the shoe.

Mizuno Wave Rider 17 upper utilizes printed on overlays for weight-savings and reduced risk of hot spots.

Firm heel counter on the Mizuno Wave Rider 17

The Rider 17's midsole is made up of its new U4ic rubber. This is the same rubber that's used on the previously reviewed Sayonara and Universe 5. U4ic is lighter than the AP+ that was used on previous Riders, and it's just as responsive. The Rider 17 has the same firm, responsive ride and fast transition as the Rider 15, just at a far lighter weight.

Mizuno Wave Rider 17's Wave Plate doesn't extend as far forward as the Wave Plate on the Rider 15

While the Rider 17 seems to have a shorter Wave Plate than the Rider 15 (it doesn't seem to extend as far into the midfoot), it's still a stiff shoe. This was my biggest issue with the Rider 15...it didn't have quite enough forefoot or torsional flexibility for me, and the Rider 17 is very similar in that respect. The lack of torsional flexibility isn't surprising, since the whole idea of the Wave Plate is to act like a piece of corrugated cardboard, allowing flexibility in one direction but limiting it in others. Therefore, most of the shoe's torsional flexibility occurs anterior to the Wave Plate. As far as forefoot flex, I had thought that maybe the Rider 15 lacked forefoot flexibility due to the Flex Controllers, but those are gone from the Rider 17 and the flexibility is similar, so it's not them.

The Mizuno Wave Rider 17's forefoot flexibility is similar to that of the Rider 15 (and the pictures makes it look more flexible than it actually is, similar to the 15)

The Mizuno Wave Rider 17 doesn't have a ton of torsional flexibility, and what it does have all occurs in front of the Wave Plate

The horseshoe shaped heel and rock-magnet hole is still present in the sole, but it's significantly smaller than that of the Rider 17. I haven't gotten any rocks stuck in there yet, knock on wood, but it's still there, so it's probably a matter of time. I mean it's not a huge deal, they take 2 seconds to dislodge, but it's a little bit of an annoyance.

Mizuno Wave Rider 17 sole, showing the horseshoe-shaped heel

I'm expecting the Rider 17 to be a durable shoe. I get more mileage out of Mizuno's shoes than most of my other shoes, which I'm assuming is at least in part due to the fact that the plastic Wave Plate doesn't really break down the same way that EVA does.

Road Runner Sports offered to let me post their video to my blog. Very useful if you want to see better angles of the shoe than my pictures are able to offer:

Women's Mizuno Wave Rider 17 Video Credit: Road Runner Sports

The Mizuno Wave Rider 17 is a love letter to Rider fans. It's the same quick, responsive, and firm ride that they've come to know and love, only in a far lighter package. What it won't do, however, is convert those who didn't like previous Riders. The Rider 17 is a Rider...a lighter, better Rider, but still a Rider. And why should it be any different? The Rider has a rabid fanbase, and the last time Mizuno strayed too far from the proven Rider formula (the Rider 14), Rider fans were pissed! There are a lot of Rider fans out there, as well as a lot of people who like firm neutral trainers that aren't super flexible. You know who you are, and this is Mizuno's love letter to you guys. For those who have worn the Rider in the past and weren't impressed with it, well, that's probably why Mizuno also makes the Sayonara (and Hitogami, and Inspire, etc).

The Mizuno Wave Rider 17 retails for $115 and is available on Mizuno's website, as well as at retailers where Mizuno running shoes are sold. It seems to fit true to size, though as always, it's a good idea to try them on before buying if possible.

Full disclosure: The Mizuno Wave Rider 17 was provided free of charge in exchange for a review. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Mizuno or anyone else.

Now, for the part most of you have been waiting for, the giveaway! It's the beginning of the year and I'm sure many of you have made running or exercise-related resolutions. So, Mizuno is generously offering to hook up one lucky reader with a free pair of Riders to kick off 2014! Contest ends on Wednesday, 1/15/14 at midnight Eastern time, and is open to United States residents. To enter, use the form below:
a Rafflecopter giveaway

Gear Review: Brooks PureConnect 3

noreply@blogger.com (The Middle Miles) — Thu, 19 Dec 2013 16:51:00 +0000

Never let it be said that Brooks doesn't listen to their customers. There were two issues that people seemed to complain about with the PureConnect: the poor durability caused by a lack of lateral forefoot rubber and the narrow toebox. While the PureConnect 2, which was pretty much the PureConnect with a burrito-upper, was most likely already designed and a done deal by the time these complaints came out, these issues were addressed for the third iteration. The result is the Brooks PureConnect 3, a new shoe that has seen an extensive redesign, yet still shares some of the DNA of its predecessor (no pun intended).

The Brooks PureConnect 3 is the lightest and most stripped-down of Brooks' PureProject collection (well, second most stripped-down at the moment, since the PureDrift is still available for now).The PureConnect 3 weighs in at 7.5oz for a men's size 9 and 6.1oz for a women's size 8, and has a stack height of 16/20 for a heel-toe drop of 4mm. Running Warehouse describes it as such:

The PureConnect 3 is a minimum featured, minimum neutral shoe designed for daily training or racing.

CUSHIONING

BioMoGo DNA fuses BioMoGo midsole and DNA gel cushioning technology for a fully custom responsive ride that adapts to the needs of each and every runner.

MIDSOLE

BioMoGo DNA fuses BioMoGo midsole and DNA gel cushioning technology for a fully custom responsive ride that adapts to the needs of each and every runner.

Toe Flex uses a toe split in the outsole/midsole materials that allows the first two toes to function independently and engage the runner's natural balance during toe-off.

Omega Flex Grooves enhance midsole flexibility without compromising cushioning.

UPPER

Nav Band is a flexible, stretching band that wraps over the midfoot to help keep the foot secure.

Anatomical Last mimics the shape of the foot, resulting in a glove-like feel and allowing the the foot to work as a single unit.

Asymmetrical Lacing adapts to the foot to reduce hotspots.

Strobel Last with the upper stitched to full length fabric for a comfortable underfoot feel.

OUTSOLE

Ideal Heel consists of a curved outer heel, to encourage midfoot and forefoot striking.

Blown Rubber outsole offers durability, responsiveness and flexibility.

Brooks PureConnect 3

My biggest complaint about the PureConnect and PureConnect 2 was its durability. I loved the shoe and would have been perfectly happy using it as a daily trainer, but I hated how I wore through the exposed EVA on the lateral forefoot so quickly. So when I saw pre-release pictures of the carbon rubber-covered outsole of the PureConnect 3, I was seriously stoked. Sure enough, 90 miles on the shoe, and the outsole still looks good (to be perfectly fair, it's winter in upstate New York, and it's probably only 50 pavement miles, with the other 40 on unplowed roads). 90 miles was enough to see significant wear on the original and second PureConnects, so this is definitely a durability improvement.

Brooks PureConnect 3 (top) has added outsole rubber vs. the PureConnect 2 (bottom). Outsole rubber is white and dark blue.

Of course, there's no such thing as a free lunch. The added rubber does have an effect on ride, especially since the outsole rubber pods have little rubber bridges connecting them. This decreases forefoot flexibility somewhat (particularly torsionally), which takes away some of the nimble-ness of the shoe and makes it more trainer-y and less minimal. It's still a flexible shoe, but less so than its predecessors. Personally, I used it as a trainer anyway, and will take the added durability over whatever racing flat feel has been sacrificed, though if the PureConnect was your racing flat, it is something to be aware of. It also adds a small amount of weight over its predecessors, but the weight increase is pretty negligible. Additionally, traction is much improved over the previous two iterations. It's still not a trail or mud shoe, but it seems to handle snow much better than the first two PureConnects.

While still a flexible shoe, the Brooks PureConnect 3 is less torsionally flexible than the first two PureConnects

The added rubber bridges between outsole pods and decreased flexibility also makes for a noticeably more stable ride. This caught me by surprise, since when you put the shoe on, it's immediately noticeable that the arch support has been reduced, yet I got out on the road and noticed the added stability. This also goes towards pushing the PureConnect 3 a bit more towards the performance trainer side of the trainer-racing flat continuum. I don't think it's so stable that it'll cause problems for most people who previously wore the PureConnect, but it should open up this shoe to a few of the people who thought previous versions were too neutral/lacked stability. It's still a pretty neutral shoe, and I'd say it's still less stable and further into the neutral spectrum than say, the Brooks Launch, but it has taken a step up in stability. (If I lost you in that "more stable, but less stable than another neutral shoe" mess, read this.)

Because I realize how confusing that paragraph was, I made a stability spectrum chart to try to clear things up. Not to scale, since the spacing between shoes would be different, but it should better illustrate my point. Keep in mind that all but the Ravenna (far left) are considered "neutral" shoes, so the arrow would extend much farther left if I added Brooks' complete line. Click for full resolution.

While the ride has changed from the first two PureConnects in the ways mentioned previously, it's still a smooth ride with a natural feeling transition. Despite the decrease in torsional flexibility, there's still a lot of flex through the toes, which helps keep the ride smooth. The PureConnect 3 continues to use a blend of BioMoGo and DNA as its midsole material, which means the cushioning should feel familiar to PureConnect and PureConnect 2 fans. It's still a surprisingly soft and cushioned ride for a shoe of its weight. While it's not quite as responsive as something like the Brooks T7, it has some pretty good response for a trainer.

Width comparison. From left to right (narrowest to widest): Brooks PureConnect 2, Brooks PureConnect 3, Brooks PureCadence 2, Brooks PureDrift (no PureFlows in my current collection, sorry)

The upper has retained the burrito design of the PureConnect 2, though the direction the tongue wraps around has reversed. The very distal end of the toebox (the part past the metatarsal heads, so basically the part where your toes are) has also widened a little bit. It's still a fairly narrow shoe, and it's still not as wide as the PureFlow or PureCadence, but it's clear that Brooks has addressed people's concerns about previous iterations not being wide enough. The wider platform may also go into the whole slightly-more-stable and more trainer-y feel I was discussing before, but honestly, it's hard to break down exactly which ride characteristics are coming from which features, and the best I can do is describe the ride and take an educated guess. The rest of the upper remains similar: it's still breathable with a stiff heel counter. It looks like the white/blue and white/red versions might have the slightly less breathable upper of the original PureConnect, but as I've only worn the grey version that uses the PureConnect 2's mesh upper, I can only comment on that one. It also still has a relatively low-volume upper, which is something to be aware of if you have a high instep.

The Brooks PureConnect 3 retains its forefoot flexibility.

The Brooks PureConnect 3 has a firm heel counter.

As far as the PureProject-specific technology, the PureConnect 3 retains the IDEAL Heel that its predecessors also had, which means that it has a rounded, undercut heel that mimics the shape of the calcaneus. It also still uses the Nav Band. While the Nav Band itself isn't really noticeable, the PureConnect 3's upper through the midfoot hugs my foot tightly, so I'd assume that the Nav Band, along with the Anatomical Shape last, must be doing its job. Finally, the Toe Flex has changed from one midsole split between the first and second digits to two midsole splits, with one between the first and second digits and the other more lateral. I still don't notice the Toe Flex at all though, as the shoe is stiff enough through that area that it's near impossible to bend the pieces of the sole individually (and cranking on it with my hands, I'm getting less flex than the previous iterations with one split but separated pods).

Rounded IDEAL Heel on the Brooks PureConnect 3 mimics the shape of the calcaneus.

Nav Band on the Brooks PureConnect 3. You can also see the burrito upper which switched directions.

Toe Split on the Brooks PureConnect 3. It doesn't actually flex independently though, so you probably won't notice it.

The PureConnect 3 is a bit of a departure from the first two PureConnects in that it's a little bit more trainer-y and less minimal than its predecessors, but it still retains the smooth ride and soft cushion that fans of the first two PureConnects will appreciate. The increased durability is a very welcome change, and the improved traction and slightly widened toebox may also make some people happy. If this is your racing flat, or if you use this shoe exclusively for short and fast speedwork, you probably want to test it before you buy it, because it has lost a bit of the nimble-ness and quickness of the PureConnect and PureConnect 2. However, for those PureConnect fans who use it more as a trainer and/or tempo shoe, and for those looking into getting into a low-slung performance trainer, the PureConnect 3 remains a solid choice.

The Brooks PureConnect 3 retails for $100 and is available on Brooks' website, as well as at many running stores that carry Brooks merchandise. It runs true to size, and though it still is relatively narrow through the forefoot, the toebox is a bit wider than previous iterations.

Full disclosure: The Brooks PureConnect 3 was provided free of charge in exchange for a review. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Brooks or anyone else.

Gear Review: Mizuno Wave Universe 5

noreply@blogger.com (The Middle Miles) — Thu, 12 Dec 2013 00:19:00 +0000

The Mizuno Wave Universe 4 was a cool shoe. Light, responsive, flexible, and fast, it was the closest thing to my beloved Adidas adiZero PR that I could find (the PR was an early ultralight that had been discontinued a while ago). It had one big issue that held it back though, and that was the somewhat sloppy upper, which traded the sleek performance-fit of the PR for a roomy forefoot that seemed more in-line with minimalist shoes allowing for toe-splay than racing flats that prioritized speed. Thankfully, Mizuno has finally realized that women like to run fast too, and now offers both men's and women's specific Universes (women generally have proportionately narrower feet, and though the Universe 4 was finally available in small sizes, they were still men's D width instead of women's B width), and the gender-engineered Mizuno Wave Universe 5 is a winner.

The Mizuno Wave Universe 5 is Mizuno's ultralight neutral racing flat. It weighs in at 2.8oz for a men's size 9 and 2.2oz for a women's size 8, and it has a stack height of 11/13 for a 2mm heel-toe drop. Running Warehouse describes the Universe as such:

The Universe 5 is a minimum feature, minimum neutral shoe designed for racing.

CUSHIONING

Mizuno Wave consists of an elastic, thermal plastic wave running from the heel to the midfoot, creating an incredibly springy and well-cushioned ride.

MIDSOLE

U4ic is a lightweight midsole that provides optimal shock absorption, durability and a resilient ride.

Smooth Ride is a gender specific network of grooves that minimizes the rapid acceleration and deceleration of the foot to create a smooth heel to toe ride.

UPPER

AIRmesh covers the entire upper and provides breathability to keep the foot cool.

Standard Sockliner provides underfoot comfort.

OUTSOLE

G3 Sole is a lightweight rubber dot pattern in the forefoot for increased grip and flexibility.

I remember, a few years back, the first time I picked up a pair of 3.7oz Nike Zoom Victories and being blown away by the weight (or lack thereof). The Universe 5 is almost a full ounce lighter than that, and it cuts over an ounce off of the 3.9oz Universe 4. In fact, I'm fairly certain that it's now the lightest racing flat on the market, at a full ounce lighter than the 3.8oz ASICS BlazingFast and a third of an ounce lighter than the 3.1oz New Balance RC5000. Not that you're going to notice an ounce, but take my word for it, these shoes are ridiculously light.

The midsole on the Mizuno Wave Universe 5 is very thin and lacks the TPU wave that many other Mizuno shoes use.

While the Running Warehouse description says that the Universe 5 has a plastic wave plate, it's lying. The Universe 5 uses the same colored foam "wave" as the Universe 4. This is perfectly fine by me. I get the thinking behind something putting extra cushioning features in trainers, depending on the intended audience's needs, but keep the plastic out of short-distance racing flats. The Universe 5 also ditches that weird little piece of plastic that the Universe 4 had in the middle of the sole that I don't think served any real purpose. As you've probably guessed based on the thin midsole and lack of a wave plate, the Universe 5 has very little cushioning, and really, it's all the better for it. This isn't a shoe that's meant to offer loads of cushioning. It's a shoe that's meant to put you as close to the ground as possible, that sacrifices cushioning for weight-savings and speed.

The Mizuno Wave Universe 5 is an incredibly flexible shoe.

The Mizuno Wave Universe's torsional flexibility is also very high.

The Universe 4 was an incredibly flexible shoe, and the Universe 5 follows in its predecessor's flexible footsteps. With tons of both forefoot flexibility and torsional flexibility, as well as no heel counter (or any real structure to its upper, for that matter), the Universe 5 stays out of the way and lets your foot do whatever it wants. It disappears on my foot moreso than any of my other flats. However, this means that it really offers very, very minimal inherent stability, and has next to no structure to it at all, and is probably a poor choice for longer races and for people who prefer more shoe underneath them. I'd wear these for a 10K, and might push them for a half-marathon, but, for me personally, I would definitely not go any longer than that. (For perspective's sake, I've worn the adiZero PR and Brooks Mach Spikeless for half-marathons, but even those shoes have more structure than the Universe 5).

The Mizuno Wave Universe 5 lacks a heel counter.

As far as ride, I can only describe the Universe 5 as a track spike without a spike plate. It feels like it should be a spike, but it's more flexible than spikes usually are. It also tends to get you up on your toes the way a spike does, despite not being having spike stiffness. This characteristic is a strike against it for longer races (running long races on your toes is probably not the most efficient way to run), though if you like that spike-feel for short races and fast trackwork, you'll appreciate it in the Universe 5. Additionally, with such a thin midsole, the ride is responsive and fast.

The Universe 5's upper is incredibly thin and well-ventilated. They're pretty cold this time of year, but at least you won't overheat with them in the summer. It's also seamless and comfortable sockless. Really, the Universe 5 is a sock with rubber on the bottom, so unless you wear socks under your socks, I don't see much of a reason to bother with socks when wearing the Universe 5 either. Also, as stated previously, the baggy upper problem seems to be taken care of with the introduction of a women's version, though Pete Larson says that the men's version retains the wide forefoot.

The Mizuno Wave Universe 5 has a very thin and light upper, with barely any structure to it.

The Universe 5 is a cool looking shoe. Lately, I've been all about understated shoes, but I think I can make an exception for these. I'm a sucker for blue and orange (what can I say, it's my alma mater's colors!), and the bib number pattern looks better in person than in pictures. I'm also really happy Mizuno went with the same colorway for both the men's and women's shoe, since I really have not liked some of the Mizuno women's colorways lately (Bright Barbie-pink Wave Sayonara? Good shoe, puke colors).

Traction is good on asphalt, including wet asphalt. Traction is not so good on mud, and I would avoid taking these shoes on anything rocky, because you will feel every single rock stabbing through the sole, as the groundfeel is through the roof thanks to the thin midsole.

The Mizuno Wave Universe has good traction, but keeps durable outsole rubber to a minimum to reduce weight.

I'm worried about the Universe 5's durability. There's a lot of exposed midsole EVA on the sole (obviously...you can't have a shoe that light with a full outsole), so I'm sure that the sole will get chewed up quickly, and I'm a little worried about the thin upper potentially tearing. The exposed EVA on the forefoot showed early wear (like started to show wear after only 15 miles early), since there's actually exposed EVA that's just as low as the carbon rubber nubs, though it hasn't affected the ride of the shoe...at least not yet. I haven't had any problems with the upper thus far, so hopefully my fears are unfounded, but I don't want a $125 shoe falling apart after a few races.

The Mizuno Wave Universe 5 is a one-trick pony that is an excellent shoe one purpose: running short and fast. It's not for long races (at least for the vast majority of people), it sucks for trails, and it has virtually no structure to it...but it stands head and shoulders above my current racing flat collection (including the Universe 4) for short races and short interval speedwork, and finally displaces the PR as my new king of ultralights.

The Mizuno Wave Universe 5 retails for $125 and is available on Mizuno's website, as well as at retailers where Mizuno products are sold. I'm wearing my usual size, but it's definitely a snug glove-like fit, so if you wear socks with your flats (though with this particular flat, I'd really recommend you at least try them sockless), you may want to go up half a size. As always, it's best if you can try them on first.

Full disclosure: The Mizuno Wave Universe 5 was provided free of charge in exchange for a review. The opinions contained in this review are mine and based on my experience, and do not reflect the opinions of Mizuno or anyone else.

Gear Review: Topo Athletic Train RX

noreply@blogger.com (The Middle Miles) — Mon, 02 Dec 2013 21:31:00 +0000

Tony Post is probably best known as the CEO of Vibram during the rise of FiveFingers. However, in his post-Vibram days, Post has founded a new company, Topo Athletic, that does away with the five toe design and instead draws inspiration from the Japanese tabi (aka the ninja shoe) to be the Topo two-toe. They're also coming out with regular non-split toe shoes, but I digress. Topo has different lines for different purposes: the RR for racing, RT for training, and RX for cross-training/lifting (the ST is their regular non-split toe shoe, but I'm not sure of where it fits into the line as of this writing). In a bit of a change of pace from my normal running shoe reviews, because Cait Chock guilted me into lifting more, I'll be reviewing the Topo Athletic Train RX (sometimes called the M-RX for men and W-RX for women).

The Topo Athletic Train RX is Topo's cross trainer, designed for weightlifters, Crossfit athletes, scrawny runners who got guilted into doing gym work, and anyone else looking to get their swole on (other than Olympic lifters with their crazy lifting shoes with wooden high heels). They have a 10-13mm stack height (4mm rubber outsole, 6mm EVA midsole, 3mm removeable insole) and are built off of a zero-drop platform, and weigh in at 7.8oz for a men's size 9 and 6.3oz for a women's size 7.

Separated toe on the Topo Athletic Train RX

The idea behind the Train RX is to allow the big toe to act independently of the lateral four toes. While the lateral four toes are all controlled primarily by the two flexor digitorum muscles, the big toe is on its own set of hallicus muscles. (I'm sure one of you anatomy geeks is going to try to call me out on interossei, lumbricals, and digiti minimi, but just bear with me. How much are you really pushing off your pinkie toe, anyway?). In theory, separating the big toe should allow that toe to better stabilize the foot. Sounds like a pretty good idea, especially for heavy, compound, standing lifts, like deadlifts and squats. So, how well does it work in practice?

Up until now, I've been lifting in whatever thin midsole shoe I happened to have laying around (the Brooks PureDrift and SKORA Form were the usual subjects). I used to lift in old worn-out running shoes, but those same midsoles that provide cushioning for running will destabilize you/rob you of power during heavy lifts, so while worn-out running shoes are fine if you stick to machines and isolation exercises (e.g. curls), they're not the best choice for standing compound movements (e.g. squats, deadlifts, etc). For lifting, the Train RX blows the minimal running shoes that I had been using previously out of the water...but perhaps not for the reasons you'd suspect.

Topo Athletic Train RX upper with stabilization strap

Hands down, my favorite feature of the RX is the stabilization across the instep. The stabilization strap locks down your foot and adds some lateral stability. I was having some serious problems sliding around doing hack squats in my other shoes, but I had no such problems with the RX (and was actually able to add 10lbs to my lift). The RX also has much more arch support than the other shoes I was using, which further seems to lock down the foot during some of the heavier lifts that I was doing (well, heavy for me...). Even with the arch support, the RX is pretty flexible, with a fair bit of forefoot flexibility, and plenty of lateral flexibility. I've found that I don't need to be quite as picky with flexibility with a lifting shoe as I do with a running shoe (the RX is less flexible than the Drift and Form I was using previously and it hasn't bothered me), but it is nice to have that flexibility for calf raises and such. There's also no real heel counter to speak of.

Topo Athletic Train RX forefoot flexibility

Topo Athletic Train RX torsional flexibility

Topo Athletic Train RX heel counter (or lack thereof)

I did have to take out the RX's insole though. With the insole, there was just too much underfoot for a lifting shoe, in my opinion. This made them a little bit too large (I went with my normal running shoe size), but I was able to cinch down the laces and stabilization strap and I'm still sliding around less than I was in my other shoes.

While I was able to flex the big toe pocket separately from the lateral toe pocket, I'm not sure how functional it actually was in practice. I could feel my toes all engaging during lifts, but I feel that with regular shoes too. I don't think that there was any more toe engagement than in regular shoes, since all of the toe motion was happening inside the shoe, rather than flexing the shoe itself. I like the RX for lifting, but I think that I would probably like it just as much without the tabi toes.

Topo Athletic Train RX sole

Traction is good on most surfaces. I mean, it is Tony Post who used to be with Vibram, so the outsole better be good. As far as I know, it's not Vibram rubber, but it's pretty sticky, whether you're on rubber gym floors, concrete, asphalt, or whatever. The only surface I had any trouble with was the basketball-court-esque wood that the gym by my parents' house uses at their squat rack. Even then, I was fine squatting, when all my weight + the weight I was lifting was coming through my shoe. The problem arose when I was sitting on the bench that they also have on the wooden part of the floor and was doing some overhead work, and my feet were sliding around a little.

One downside to the RX is that you need special socks. Topo includes one pair of tabi socks, and you can either buy more tabi socks (from the Topo website or elsewhere) or go with Injinjis. You can technically wear regular socks that are loose/stretchy enough to squish between your toes (and I did end up doing that more than once), but it's not the most comfortable hack and is probably a good way to put holes in your socks. Alternately, you can go sockless, and they don't rub or chafe, but the RX's upper is HOT, and you will sweat and probably make them smell really bad. They do use an anti-microbial lining, but I have yet to find a shoe whose anti-microbial lining was able to stand up to continued sockless usage and not eventually get disgusting. Also keep in mind that the RX is designed as a lifting shoe, not a running shoe. It can work as a running shoe in a pinch, but there are plenty of shoes out there with midsoles that provide smoother transitions, uppers that are more breathable, and give similar support and cushioning at a lighter weight. Not that the RX is heavy (it's not), but dedicated running shoes of similar support and cushioning tend to be even lighter.

Topo Athletic Train RX

I really like the Topo Athletic Train RX as a gym shoe, and they've become the only shoe I've been wearing in the weight room, though not for the reason I expected when I was eyeing them up online. In theory, the separated toe is a good idea, but I just don't think that it works in practice the way I imagined it working in my head. However, the firm platform with just enough arch support and the stabilization strap across the instep are great for standing compound lifts. It's not a running shoe (there are better choices for that), and if you're the typical runner who only does a few targeted exercises in the gym, it's probably not worth getting a special pair of shoes for lifting. However, if you're spending a significant amount of time in the weight room, and you aren't an Olympic lifter who favors wooden-heeled lifting shoes, I can recommend the RX, as it will likely be a much better gym shoe than any of the running shoes you currently have in your closet. Now, here's hoping Topo will redesign this shoe with a more breathable upper...

The Topo Athletic Train RX retails for $110 and is available on the Topo Athletic website and at shoe stores that carry Topo Athletic shoes. They run somewhere between true-to-size to a half-size large, depending on whether you're using the insole and wearing socks, and how you like your shoes to fit, so ideally, you'll try them on first.

Full disclosure: The Topo Athletic Train W-RX was provided free of charge in exchange for a review. The opinions contained in this review are mine and based on my experience, and do not reflect the opinions of Topo Athletic or anyone else.

Gear Review: Tifosi Podium XC

noreply@blogger.com (The Middle Miles) — Mon, 11 Nov 2013 17:10:00 +0000

A little while ago, I reviewed the Tifosi Slip. Tifosi fills a niche as a budget-performance sunglass company, with most of their offerings falling between $50 and $80. I've always considered them a great value, bang-for-your-buck company, since they're less than half the price of similar products from companies like Oakley and Smith, yet they're still high quality products (though perhaps not quite as solid feeling as their far more expensive brethren). My parents both wear Tifosi, and I tend to wear the Slip whenever I'm doing something where I want sunglasses but am afraid of breaking my expensive Oakley Flak Jackets (mountain biking comes to mind), or whenever I want something other than the really dark Flak Jacket lenses (replacement Oakley lenses are ridiculously expensive). Today I'll be reviewing the Tifosi Podium XC.

Tifosi Podium XC with Clarion Blue lens side view

The Tifosi Podium XC is a frameless pair of shield-style sunglasses. At 27 grams, they're extremely lightweight (just 2 grams heavier than the Slip, and far lighter than the Flak Jacket, which I can't find a weight for). The earpieces of the crystal blue Podium are gloss black with a transparent blue stripe. The blue is a little plastic-y looking up close, but from a distance, they're a really attractive pair of sunglasses (I'd assume the matte colors suffer less from the up-close plastic appearance, judging by other Tifosi sunglasses I've seen and used). The Podium XC is a medium-size pair of sunglasses that fit a variety of face sizes and shapes, and isn't so huge that it drowns smaller faces like some of the larger shield-style sunglasses that I've seen. It's a unisex design that can appeal to both men and women. The rubber ear and nose pieces are supposedly adjustable, but I couldn't figure out how to bend them and have them stay that way rather than just going back to their original position. Nevertheless, they are comfortable and stay on my face without bouncing around, so I guess in the end it doesn't matter unless you normally have problems with getting sunglasses to stay on your face. Also, they come with both a hard case and a soft case (that doubles as a lens cloth) to safely store both the sunglasses and extra lenses.

Tifosi Podium XC indoor sweat test

To see how the Podium XC dealt with sweat, I headed indoors to the bike trainer (a little too cold out to really do a sweat test outdoors). Anyone who's spent any time on a bike trainer knows that you sweat a ridiculous amount on stationary bikes. The Podium XC performed very well...the rubber ear and nose pieces remained tacky enough that the sunglasses didn't slip at all, and I didn't get any fogging despite keeping my window open to try to create as much of a temperature differential of inside the glasses by my face versus outside the glasses as possible.

The Podium XC's frameless design makes for (mostly) unobstructed vision. The nose piece is situated such that I saw that, but other than that, there's no plastic to deal with above or below the frames. Also, considering that they're smaller than many other frameless designs, the Podium XC has good coverage for its size.

The Podium XC is available with a variety of different lens combinations, which include their Clarion Blue (14.7% light transmission) and Clarion Purple (17.1% L.T.), Light Night Fototec (photochromic 75.9-27.7% L.T.), Smoke (15.4% L.T.), Golf/Tennis (16.4% L.T.), Extreme Contrast (39.1% L.T.), All-Conditions Red (41.4% L.T.), and Clear (95.6% L.T.). Each comes with three lenses, with the exception of the Fototec model, which only comes with the photochromic lens. I'll be reviewing the Clarion Blue, All-Conditions Red, and Clear lenses.

Tifosi Podium XC with all accessories: hard case, soft case/lens cloth, extra lenses (AC Red, Clear, Clarion Blue)

The Clarion lenses are mirrored lenses that include a hydrophobic coating to deal with water. Since Central New York doesn't ever seem to have sun and rain at the same time, I took these in the shower one day that my roommates weren't around to see me walk into the bathroom with sunglasses on my head (the things I do for you guys...). Sure enough, I didn't get any annoying water streaks. To be fair, I don't remember ever getting water streaks on my Oakleys either, but for as much as I paid for them, they better have some type of hydrophobic coating too.

The Clarion blue lenses do a good job on sunny days, but have a slightly reddish-orange tint to them if that's of concern to you. The All-Conditions Red lenses aren't quite as dark, and provide an option for trail runners, mountain bikers, and other athletes who spend time in tree-lined areas and can't have dark lenses obscuring the ground in front of them. They have a similar reddish-orange tint, though it's not as dark. The Clear lenses are exactly what you'd expect, and can serve as eye-protection for cyclists and mountain bikers in darker conditions. Despite the curvature of the lenses, I didn't get any distortion. Lens removal and replacement is easy and is just a matter of snapping the ear and nose pieces off and on the lens. Directions are included with the sunglasses.

Exploded view of the Tifosi Podium XC with Clarion Blue lens

The Podium XC doesn't feel quite as durable as the Slip and Flak Jacket, probably because it is frameless. However, they did just fine when I gave them some (gentle) bends and twists. I still would recommend using the hard case they come with though, and wouldn't leave them on a chair where someone could accidentally sit on them. I also didn't have any issues with scratching, even when I scraped my fingernail against the corner of the lens to test (but again, I'd recommend storing them in the case and not loose in your bag with your keys).

Tifosi Podium XC in crystal blue with Clarion Blue lens

The Tifosi Podium XC is an attractive, comfortable, performance-focused pair of sunglasses that is available at a far lower price than many of its competitors. I still prefer my Flak Jackets overall, but the Flak Jacket is double the price of the Podium XC, yet nowhere near double the quality. Tifosi continues to be my bang-for-your-buck, best-value-for-the-money recommendation for sports sunglasses, and the Podium XC is a great option for anyone looking for a shield-style pair of sunglasses without breaking the bank. My only real complaint is that I wish the lenses were a little more true-color instead of having that red-orange tint. I've used the Tifosi smoke lenses in the past, which don't have any color tint to them (and the Podium XC is available with smoke lenses), but I'm not going to lie, the Clarion Blue looks so freaking cool...how about some sweet mirror lenses without red tints, Tifosi?

The Tifosi Podium XC retails for $79.99 for the models that include Clarion and Fototec lenses, and $69.99 for the models with regular lenses. They are available in a number of different colors and lens configurations that can be viewed on the Tifosi website. They are available at select online retailers as well as brick-and-mortar stores where Tifosi Optics products are sold.

Full disclosure: The Tifosi Podium XC was provided free of charge in exchange for a review. The opinions contained in this review are mine and based on my experience, and do not reflect the opinion of Tifosi or anyone else.

Competitor's 3 Things Every Runner Should Do

noreply@blogger.com (The Middle Miles) — Sat, 19 Oct 2013 13:03:00 +0000

Just got a shout-out on Competitor from Cait Chock (first high school girl to run sub-16:00 and former professional runner for Nike, currently working as a running writer/blogger/artist). Well, actually, it was a couple days ago, but I've been swamped lately and just had time to post it now. Check it out here!

Gear Review: PlantFusion protein powder

noreply@blogger.com (The Middle Miles) — Tue, 15 Oct 2013 21:24:00 +0000

In a perfect world, we'd get all the protein we needed from real food. And for those of us whose mouths water at the thought of a thick, juicy, medium-rare steak, getting protein from real food probably isn't much of a problem (though I do supplement with whey protein shakes because steak right after workouts tends to not happen nearly as much as I'd like...plus protein shakes are just so convenient). Protein's a little trickier for my vegetarian and vegan friends though, since while animal sources of protein tend to be complete proteins (includes all essential amino acids), plant sources are usually incomplete, and you have to mix and match plant proteins in order to get all of your essential amino acids (for example, beans and rice combine to make a complete protein). There are exceptions, like quinoa, which is considered a complete protein, but even mighty quinoa has a lower Protein Digestability Corrected Amino Acid Score than say, whey and casein (from milk), eggs, and beef. Vegetarians and vegans may turn to soy for protein, but soy is such a controversial food right now that many people want to avoid taking in more than they already do. So what's a vegan to do? Well, if my several of my fellow chiropractic student friends are any indication, PlantFusion may be an option.

PlantFusion is a multi-source protein powder made from pea, artichoke, sprouted quinoa, and sprouted amaranth proteins. PlantFusion's website says that "PlantFusion is a nutritionally-complete plant protein supplement that happens to be highly digestible and free of common food irritants. The combination of four plant proteins scores a perfect 1.0 on the Protein Digestibility Corrected Amino Acid Score (PDCAAS). PDCAAS is the gold standard for rating the quality of protein for human nutrition." PlantFusion is described as such:

Complete Protein made only from plant sources

New Organic Ingredients -- Sprouted Amaranth & Quinoa

Infused BCAAs and L-Glutamine to support muscle strength & energy

Lactose free and gentle on the stomach

Proprietary enzyme blend supports maximum absorption without stomach irritation

22g of concentrated protein in one 30g scoop

Low glycemic load

Cholesterol free

100% natural & non-GMO

Mixes easily

PlantFusion nutrition facts (other flavors have a similar nutrition profile, with minor changes and slightly differing ingredients to add flavor)

I tested the Unflavored PlantFusion. Each 30g serving of Unflavored PlantFusion has 120 Calories, 2g of fat (0g saturated fat), 390mg sodium, 60mg potassium, 4g carbohydrates (4g sugar), and 22g protein. It also includes 22,000mg of their proprietary protein blend, and 100mg of their proprietary enzyme blend (presumably to help break down the protein and raise the PDCAAS score). PlantFusion is also available in Vanilla Bean, Chocolate, Chocolate Raspberry, and Cookies N Cream. All of the flavors have very similar nutrition facts, with some minor changes in sodium, potassium, and perhaps a 1g protein difference, and obviously some added flavorings. All of them seem to have a short, friendly-looking ingredient list.

PlantFusion before being mixed into a drink

Nutritionally, PlantFusion seems to be comparable with whey protein, having a similar-ish amino acid profile (there are some amino acids where whey is higher, and some where PlantFusion is higher), and having the same PDCAAS score of 1.0. However, I don't know how rapidly PlantFusion is absorbed, considering both whey and casein have a PDCAAS score of 1.0, yet whey is absorbed rapidly and casein is absorbed slowly. It supposedly also has a better nutrition profile than soy, but I have to admit that I'm not super familiar with soy protein since I don't generally use it. In addition to not containing any animal products, PlantFusion is also free of many common allergens, containing no wheat, gluten, dairy, soy, nuts, or fish.

PlantFusion mixed into water

I started off by following the directions of adding a scoop of PlantFusion to 12oz of water in my Blender Bottle. It mixed up pretty easily, without any clumps of protein powder, though it did have more foam than a Guinness that I had to allow to settle down. I took a sip, and...ugh. Not tasty, unless you like the taste of chalk. I guess that's not surprising, since any protein powder added to just water is pretty gross...most of them seem to need milk. In the spirit of keeping this drink vegan, I went with Almond Breeze vanilla almond milk (so it's not longer nut-free, but it remained vegan and gluten-free...I guess if you wanted to keep it nut-free you could use hemp milk or rice milk or whatever else people seem to use). Another sip and...slightly better, but still not good. Then I remembered that my friends who use PlantFusion's products usually buy the flavoring powders that Wegman's has conveniently placed right next to them on the shelf. Seeing as I didn't have any of those flavoring powders, I added some cocoa powder (black cocoa powder that I got in bulk from the local Amish store, in case anyone is wondering). This was a definite improvement, though I still wouldn't call it delicious, and I'd take my trusty Optimum Nutrition Gold Standard cookies and cream flavored whey over this any day. To be fair, this was the unflavored PlantFusion (though the front of the packet still boasts that it has an "amazing taste"). Hopefully the flavored ones taste better. It might also be good if you hide it in a smoothie with plenty of fruit (and yogurt if you don't mind ruining the vegan thing), but I only had one packet and didn't have a chance to try that. You would need a blender (rather than just a Blender Bottle) for smoothies though.

PlantFusion with added vanilla almond milk and cocoa powder

PlantFusion is certainly a good alternative for vegans (and vegetarians who avoid dairy) who are looking for a convenient way to get protein. It has an excellent nutrition profile, and the ingredient list is short, natural, and not-scary looking. However, it's tough for me to fully recommend something that seems to require added flavorings in order to be even halfway palatable. I guess taste is subjective though, so it might be worth a try if you're vegan and can't use whey protein (people who are lactose intolerant can generally handle whey isolate, since unlike concentrate, the lactose is filtered out).

PlantFusion retails for $26.99 for 1lb or $42.99 for 2lbs, and can be located in stores by using the locator on the website. PlantFusion also offers a meal replacement drink called Phood, which I have not tested but seems to be pretty popular with my friends (moreso than the PlantFusion protein reviewed here, but PlantFusion is more in-line with the whey protein that I'm currently using).

Full disclosure: One of my friends who is a fellow chiropractic student gave me a sample of this to try. She is not associated with PlantFusion (and neither am I). The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of PlantFusion, my friend, or anyone else.

Seneca Falls Track Club

noreply@blogger.com (The Middle Miles) — Fri, 27 Sep 2013 00:20:00 +0000

Friend of mine asked for some design work. I may have slipped in some Bucknell colors. Ignore the navy blue on black...the background is just a placeholder for now. Somehow it looks like I may have become co-admin for this...it popped up on my Facebook newsfeed the other day (much to my confusion), but you know, Facebook official and all. And it's not really a club, per say, at least not as of now, but in my opinion, "track club" sounded more professional than "running group," which is what the actual head honcho named it, so I took some artistic license with my logo. Anyway, on the off-chance you live near the land of women's rights and wonderful lives, hit me up if you want to run with a bunch of chiropractic students. Should be fun.

Gear Review: AEROBIE AeroPress

noreply@blogger.com (The Middle Miles) — Mon, 23 Sep 2013 23:32:00 +0000

How many of you caffeinate before running? Be honest, I won't judge, because I certainly do. I've explained my schedule before...you don't really think I'd be able to run triple digit weeks while still passing my classes without a little help from my roasted rocket fuel? I'm sure there are some people in this world who can pull that off, but I'm a mere mortal, albeit a mortal who likes to partake of some of the gods' Italian roasted ambrosia (and I didn't judge any of you for caffeinating before running, so none of you hardcore coffee geeks who claim that dark roasts destroy the delicate flavor of the beans can judge me!). Anyway, I've tried a few different brewing methods, but one stands above the others as far as coffee quality, ease of use, and value for the money: the AEROBIE AeroPress.

The AeroPress is described by Amazon as such:

Unique coffee/espresso maker uses total immersion and gentle pressure to produce coffee with extraordinarily rich flavor

Makes American style coffee or an espresso-style shot perfect for use in lattes or cappuccinos

Because of the lower temperature and short brew time, the acid level of the brew is much lower than conventional brewers

Micro-filtered coffee so pure and particle-free that it can be stored for days as a concentrate

Everything included with the AeroPress. Picture courtesy of Amazon.

You may recognize AEROBIE as the company that makes those flying circle-things that look like soft frisbees with a big hole in the middle. Apparently they make other flying toys too, according to their website. So what business does a toy company have producing a coffee maker (no less a plastic coffee maker that looks suspiciously like...um...a pump...that might be advertised in spam email)?

The AeroPress is super small. I've brought this thing (along with my Hario Slim grinder) to races because it's that portable. It doesn't fit that much water in it, and it actually ends up making a ghetto-espresso. Obviously it's not a real espresso, and it doesn't have crema or anything like that, but it's strong and it's concentrated and you get the idea. If you'd like, you can then water it down to the strength you want, Americano-style (or ghetto-Americano-style). I'd assume you can also make a ghetto-latte, ghetto-cappuccino, ghetto-macchiato, ghetto-mocha, or whatever other espresso drinks you like (assuming you have something for steaming and foaming milk...I don't, and I haven't tried any of these, so don't yell at me if they turn out weird).

Locally roasted, freshly ground coffee before RnR Philly, courtesy of my Hario Slim (left) and AeroPress (right)

The AeroPress brews a very clean cup thanks to its paper filters. You can, however, buy a metal filter separately if you prefer (I'd assume you get more oils in there, but might get more sediment? I don't have one, so I'm not 100% sure). You can also rinse and reuse the paper filters a couple times if you feel bad wasting them but like the clean cup the paper filters give you...it doesn't seem to impact the taste of the coffee.

Since I currently live in a dorm, the AeroPress is super convenient since it's a single-serving coffee maker. However, unlike a pour-over cone (before the AeroPress, I was using a Melitta), it's consistent, idiot-proof, and I don't have to stand there carefully pouring in the water while agitating the grounds. Rather, it's as simple as grind the beans while the water is boiling, dump the beans in the AeroPress, pour the water in the AeroPress, stir, go do something else while it brews, then press. It is more work than my mom's Keurig (which is also convenient, idiot-proof, and single-serving), but unlike the Keurig, you can use as many beans as you want (so the strength can be adjusted infinitely, not just in three predetermined Keurig sizes), you can use freshly ground coffee, and it retails for a quarter the price of the Keurig (and you don't have to use expensive and not-very-environmentally-friendly Keurig pods). I also think it makes a better tasting cup than any of the drip coffee makers that I've tried, and it's supposedly less acidic than drip if you have a sensitive stomach. Honestly, if you're on a budget and need an easy-to-use single-serving coffee maker, I think it's between the AeroPress and a French Press, depending on whether or not you prefer a clean cup.

Use as much (or as little) coffee as you like

The AeroPress is super simple to clean up. All of the coffee grounds are ejected in a mini coffee-ground-hockey-puck, and the chamber itself is pretty much self-cleaning. Pretty much all you have to do is clean the stirrer, the plunger, the lid, and the scoop (and the grinder when necessary, but you'd need to do that no matter how you brewed your coffee, so that really has nothing to do with the AeroPress). You can also press it directly over a coffee mug, so there's minimal cleanup there too. It fits fine over most mugs, and it fits into the funnel (the same one you use to get the coffee grounds into the AeroPress) if you want to press it into a travel mug.

The AeroPress comes with instructions on how to use it, but pretty much everywhere you look online seems to advocate the inverted method. I prefer this inverted method over the traditional method since you get total immersion (like you would with a French Press) and more of the flavorful oils than you would with the traditional method, but still get a clean cup with none of the gritty sediment associated with the French Press. Also, for some reason, the guy brewing the coffee in that video doesn't stir after pouring in the water...I'd recommend stirring after you pour in the water and then letting it sit, but otherwise following the video. Go with a relatively fine grind (slightly finer than you'd use for drip coffee). It takes a little more effort to press the AeroPress down than with a coarser grind, but the end result with worth it!

EDIT: @coffndrop just hit me up on Twitter to state that using the AeroPress the conventional way makes for a more even extraction (due to the grounds not getting disturbed). He puts it at 14-18g per press (same as drip coffee and probably the same as you'd use for inverted, but I don't have a scale and usually just eyeball what I've figured out I like via trial and error), 90-94°C (about 195-200°F, or just below boiling), and if you're doing it the conventional way, go with a coarser grind than you'd use for drip coffee (but not as coarse as French press). Thanks @coffndrop!

One thing that I'd assume concerns some people is putting hot water in a plastic coffee maker. The AeroPress is BPA-free, but if there are other concerns about putting hot water in plastic, I don't have an answer, unfortunately. Sorry. The other concern is for those of you who have a kitchen full of pretty kitchen tools and hesitate to put the weird plastic AeroPress on your counter. Put it in the cupboard. I know it's not as elegant as some of the pretty coffee makers, but it's cheap and it makes great coffee, and in my opinion, that's what matters.

The AEROBIE Aeropress retails for $29.99 and can be purchased on Amazon (usually for less than MSRP) as well as other retailers that carry coffee brewing products.

Full disclosure: Nothing to disclose, as this was a personal purchase. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of AEROBIE or anyone else.

Race Report: Rock 'n' Roll Philadelphia Half-Marathon

noreply@blogger.com (The Middle Miles) — Mon, 16 Sep 2013 22:40:00 +0000

A year ago, I was just starting up chiropractic school, and I was in the beginning of the training cycle building up to the Philadelphia Marathon, a race that I felt I had executed well and signaled a successful return from surgery. A year later, I've returned to Philly and run...an okay race. Not bad, but certainly not good...just okay. But it's only a complete failure if you don't take anything away from the experience, so here goes!

I got into Philly Saturday afternoon, and immediately went to the expo to pick up my race packet. Big race expos with tons of people stress me out, and I didn't really have any interest in riding the mechanical bull the day before I was supposed to race, so I did my best to get out of there ASAP (though I did grab a Powerbar sample on the way out). I then proceeded to my friend Linda's house (massive props to Linda for letting me stay!). We grabbed some dinner, caught up, and then she went to work the graveyard shift at Temple University Hospital's ER and I (attempted) to go to bed. Not that I ever sleep much the night before races, but hey, that's why I make it a point to sleep well on critical night (two nights before). I left Linda's house about 40 minutes before the gun, warmed-up to the line (with some detours so I wasn't only doing a half mile warm-up and so I could find a porta-potty that didn't have a mile long line), chucked my long sleeve after deciding it wasn't worth it to stand in the gear check line, then went in search of my corral. That last part was actually a lot harder than you'd think considering I somehow ended up near corral 18, had to get to corral 1, and I felt like a salmon swimming upstream because it seemed like most people were moving the other way...I haven't a clue how everyone else in early corrals knew where to go to begin with.

Rock 'n' Roll Philadelphia Half-Marathon course map. Click to enlarge.

RnR Philly (originally the Philadelphia Distance Run before Competitor bought them out) is flat and fast. Or at least it should be fast, assuming you run with your head. The goal was to start out slightly sub-6:30, and drop it from there. Almost immediately after starting, I had to pee (what is with my bladder and racing?), and I decided that as soon as the crowd thinned out and there was no one behind me, whatever, I was just going to go. Unfortunately (or fortunately?), I couldn't seem to get the coordination to pee and run at the same time down, so my bladder would have to wait until the finish. However, peeing would soon be the least of my problems. I ran my first mile in 6:22, though didn't hit the actual mile mark until quite a bit later, thanks to my inability to run in a straight line or run tangents when I'm surrounded by a massive crowd. A little faster than I had wanted, but that's kind of expected at this point. The problem wasn't until the next mile...which was a 6:07. Crap! How'd that happen?! Well, that's no good...though at the time, I managed to stay calm and just made a conscious effort to slow down rather than completely freak out and decide my race was destroyed.

Rock 'n' Roll Philadelphia Half-Marathon elevation profile. Click to enlarge.

The next several miles were pretty uneventful. By mile 3, the crowd had thinned out and the winding through the city was mostly done, so after that point, I stopped adding on so much to each mile. I popped my one and only Gu at mile 7. Note to self: next time, actually practice with Gu instead of just deciding to use it for a race, because maybe my stomach would have handled it better. I kind of lost focus around miles 9-10, but rallied a bit at mile 10 for the last 5K. Unfortunately, I went to the well around 400m too early, and ended up staggering in the last quarter mile...and the fact that it was uphill didn't help much. It was ugly.

While RnR Philly is in the same city as the Philadelphia Marathon in November, they couldn't be more different races. Since it's just a half, there aren't nearly as many people hitting the wall and looking like they're running backwards (which is a good thing, since that would have been me yesterday). The crowd support was very different too...rather than the miles upon miles of streets lined by screaming spectators, there were stages with bands set up at various points along the course (there were still spectators, but much less than at the November marathon). I also somehow never figured out the water stops...I know there was Gatorade somewhere, because my friends said they got Gatorade, but I only ever manged to grab water.

World's largest bib number

Splits (most of the extra 0.19 was in the early miles, where you wound around the city and fought the crowd...at the 4 mile mark, I was at 4.16 on my GPS, so I didn't run too much extra thereafter):

6:22

6:07

6:31

6:24

6:30

6:28

6:32

6:39

6:38

6:30

6:28

6:25

1:45 (0.29 since I can't run tangents)

Final time: 1:25:46

After the race, I met up with some friends for burgers and A.R.T. So thanks to the boys who let me practice on them and bought me food...hopefully the post-race soft tissue work will do you some good! Also, my thumbs may or may not be more sore than my legs today...guess I need to work on thumb strength before I have to do this all day on people.

A.R.T. (Active Release Techniques) after the race. Picture courtesy of Seth Hasty

So unfortunately RnR Philly didn't quite turn out how I would have liked, but I suppose you can't win 'em all, and really, it could have gone a lot worse too. It's a little hard to be satisfied when all of my workouts indicated that I was in better shape than my time indicates (I had a great training cycle, minus a little bit of chaos around Finals Week #2...thanks to Molly Pritz for helping me with that), and it's frustrating that my PR is still from a race run at altitude. When looking at my splits, I feel like I blew my race at mile 2, but you know, lesson learned, time to take some downtime and move on to the next training cycle!