Brad’s Journey to the Huntsville Half

Written by Brad Martin, ACK Web Content Manager

When you start college people talk about the “Freshman 15″ aka those 15 pounds one gains during theirunnamed-1 freshman year of college. Well, my Freshman 15 quickly turned into the Senior 55. I walked into college a slim 170lbs and walked out a round 225lbs. Needless to say, I enjoyed my years in Huntsville, Texas, home of the Sam Houston State University Bearkats!

After college I continued my upward trend in weight. Peaking at 253lbs, I was definitely what you would call round. Continue reading Brad’s Journey to the Huntsville Half

SUP 101: Fitness

Surftech_AnnelieseBrosch-yoga2_REQUIREDphotocredit_JodiCaplanPaddle boarding is not only a fun activity but it can also be a fantastic form of exercise. It is a low impact activity that engages your core while simultaneously giving you a great burn in your arms, legs, and back. Standup paddle boarding is  a full body workout that not only tightens your body but also helps improve your overall balance.  On top of this, paddle boarding is one of the few workouts that allows you to “walk on top of” any body of water you want! There are a couple of factors that will determine what kind of intensity level your SUP workout will be.

Water

First consider what kind of water you will be paddling on. Flat, calm, and slow current water is a great way for beginners to get their feet wet and build endurance. Water with waves and currents will cause you to exert more energy as it makes it significantly harder to balance on your board. As with most exercise, the more energy you exert the more your body will respond to the body sculpting workout SUP can give you.

Wind

Wind speed plays a huge role in how challenging your SUP experience will be. Windy days will ensure that you get a total body workout when facing strong headwinds while low wind days will give you a low-resistance paddle easing up your workout.   To ensure you are getting a good workout pick a day with light wind speeds and paddle that headwind with all you’ve got!

Stroke Intensity

One of the simplest way to up your SUP workout game is to increase your stroke intensity. For a heart thumping, body-fat-burning workout pump up your paddling speed. For a leisurely paddle slow down your pace and enjoy the therapeutic effect standup paddle boarding can provide, a slow pace is still a workout!

SUP Yoga

Want another way to get a SUP workout in? SUP yoga! SUP yoga is one of the latest trends to hit the SUP community and is an amazing full body workout. This form of SUP exercise is perfect for those who are already steady on a paddleboard but can also be good for beginners who are willing to get a little wet while practicing! Interested? Check out the beginners series SUP yoga video we made with Ferny Barcelo from Six Elephants Yoga and then get outside and try it for yourself.

 

-Dayvee @ ACK 

 

CamelBak Arc 4 Hydration Belt – Product Review

CamelBak Arc 4 Hydration Belt
CamelBak Arc 4 Hydration Belt

Iv’e been running pretty regularly since early January and I’ve used the waist mounted bottle system from CamelBak called the Arc 4 Hydration Belt about a dozen times since then. The Arc 4 features four convenient 8 oz. snap-in bottles that are easy to remove and replace while maintaining pace. The ‘baskets’ that hold the bottles in place are very intuitive as well as secure. They are also removable, so if four bottles are too many, you can remove the unwanted ones. The back band of the belt has a small zipper pocket that will fit keys, a few gels or other small snacks.

As I was choosing the correct size belt, I initially chose the one that was within the range of my waist size as determined by the pants I wear. As I was trying them on I realized that I would prefer to wear this lower on my hips causing me to have to go up one size for the proper fit.  Make sure that you measure your ‘waist’ where you are actually going to wear this since the adjustability within each size is somewhat limited. Once I started using the belt, I decided that I felt a bit awkward when using it with four bottles attached so I removed the two front baskets, leaving me with 16 oz. of fluid capacity. There is something  about having the extra weight on the front of my waist that I just don’t care for, but for longer runs I am glad I have the option of adding the baskets back on.

The Pros:

  • The waistband is comfortable and the hook and loops closure allows easy adjustment
  • Limited stretch in the material means it stays in place
  • Breathes well and dries relatively fast
  • Bottles are easy to insert and remove from the ‘baskets’ without losing stride or having to look at them

The Cons:

  • The waistband is sized S,M,L and there is limited adjustability
  • Limited stretch in the material means smaller fit ranges
  • Pocket is small and harder to access in the back of the belt, would like to see a pocket in the front or some way to secure gels up front

Overall I really like this system and would recommend it for anyone looking for a comfortable solution for hydration on the go, keeping in mind that additional storage is limited. As the weather warms and my water requirements increase I will try added the other two bottles back to the belt to see if I can get used to them.

-Steve @ ACK

Training for the Iron Warrior Dash

Recently, I participated in the Iron Warrior Dash (IWD), a 15-mile off-road obstacle course. In early January I suddenly had the urge to start running again. No, this wasn’t a New Year resolution, just a coincidence that I suddenly felt the desire to begin running again. The weather here in Texas was pretty mild and running is a great way to take advantage of that. My other motivation to start running was this race. I happened to have seen an email in my junkbox from the folks that put on the Warrior Dash, that advertised that they would run three new races this year called the Iron Warrior Dash. The original Warrior Dash is a 5k with 12 obstacles; the new Iron version is 15.2 miles with 24 obstacles. I ran the 5k version in 2011 and it was a lot of fun and well produced, so this sounded like a great challenge. I invited my good friend and business partner Chris Hackerd  to join me and he heartily accepted…Truth be told he had already asked me if I wanted to do event this with him but I must not have been listening….some people say I’m hard of hearing, others say I have selective hearing…

A Goal With 10 Weeks of Training
I put together a training plan similar to one I used for a marathon I ran in 2004. The plan is essentially a graduated step-up plan, with four days of running per week: Monday, Wednesday, Friday and Saturday, with Saturday being a long run day. For example, Week #4: Monday, 4 miles, Wednesday, 3 miles, Friday, 3 miles and Saturday, 8 miles, the following week would be 5, 4, 4 and 9.

Throughout my training  I was pretty excited because I managed to stick to the schedule almost perfectly from week 1 through week 8. Unfortunately week 9 brought about a couple of wrinkles. First, I had traveled the prior week, and somehow tweaked my lower back during the trip. I’m not sure if it was the hill running I had done or the bed I slept in, but the pain was intense enough that standing up for longer than 20 minutes was near impossible. To add insult to injury, we had a rather large wind storm here while I was gone and my mother-in-law’s fence blew down. I spent a few hours rebuilding it on Friday night and in the process really aggravated my lower back and probably tore some back muscles. So running during week eight was non-existent. But by Wednesday of week nine I felt better and ran Wednesday, Thursday and Sunday, although there was another wrinkle that week, which was that I was on vacation and in Colorado. So these runs were at elevation and I learned a valuable lesson here, running in Austin at 700’ on mostly flat terrain is incredibly different than running real hills or at elevation. I know, it doesn’t take a rocket scientist to figure this out, but actually experiencing it makes it really hit home. Taking this into consideration, my next training plan will involve real hills and varied inclines on the treadmill.

Some things I did and learned along the way…First, I ran a total of 140 miles during my training period. My goal was 175, but the week and a half of injury and my vacation scrubbed two long runs.

Urban Running

Road vs. Treadmill
Treadmills…boring. Almost everyone agrees. In January about half of my runs were on treadmills but in February only 20% were treadmill and in March, none of them. I found that 3-4 miles is my limit on the rolling electric road, anything more and it bores me to tears. So to the real road I went. I learned something out there as well. I am a point to point runner. Meaning I don’t enjoy running laps, loops or circles, rather I’d really enjoy starting at point ‘A’ and finishing at point ‘B’. This revelation turned into a great experience. Not only was I running in a lot of new places, I also enjoyed the process of planning the runs. Through this I ran on routes such as starting from our neighborhood, through the University of Texas campus, around the State Capitol, down to Lady Bird Lake and along the shoreline of the lake. Nine miles of sightseeing. What an awesome experience. Obviously this takes some planning and often a partner. Fortunately my wife was always ready and willing to pick me up, drop me off or help me drop a car somewhere the night before so that my run would be fun and different. I also managed to run home from work a couple of times, a 6-mile jaunt, and then I rode my bike to work the following day to recover my car.

Trail Running (What I Learned)
I don’t have a lot of experience with trail running, at least not recent experience. Years ago I use to participate in adventure races, but that seems like forever ago. I learned one thing while training, you really need to concentrate on picking up your feet on the trail. It’s easy to shuffle along on the road, sidewalk or track, but on the trail this will most definitely lead to a trip and possibly a fall, especially as you tire.

My Training Gear

Merrell Bare Access

Shoes: I mostly run in zero drop barefoot runners. All my training was done in Merrell Bare Access and Bare Access 2 Runners and about 90% of my training runs took place on asphalt or hard packed, decomposed granite trails. I love these shoes, but when I did my first real trail run with them at a local park, I realized that I could feel even the tiniest pebble through the sole and this made for a pretty uncomfortable experience. Even though they feature an 8mm cushion, I was pretty sure I would hate them in the Iron Warrior so about three-quarters of the way through my training I got a pair of New Balance Minimus 10 Trail shoes. The Minimus appeared to have a more substantial sole, more conducive to trails.

NB Minimus

While these aren’t a zero drop shoe like my Merrills, they are close with only a 4mm drop.  I can’t find a spec for the cushion thickness but the bottoms looked much more conducive to trails, so I gave them a shot. While I wouldn’t recommend them for extreme off-road running through unpacked trails, they worked really well for my purpose on hard packed trails. They are light at 8 oz., durable with a grippy Vibram sole and they drain well, which is super important in a race that involves multiple water crossings.

Compression Socks and Sleeves: I experimented with several versions of compression socks and a set of compression sleeves for my calves. The socks I run in are the CEP Progreesive Running Socks. I ran in them for most of my long runs as well as some of the shorter ones. I also wore a pair for several hours after many of the long runs. While it is difficult for me to quantify how helpful they were, I do know that even after a 20+ mile week of running, that my legs while tired, were in much better shape than I ever expected.

Hydration & Food: Leading up to the race I used a waist mounted bottle system from CamelBak called the Arc 4 Hydration Belt, it features four convenient 8 oz. snap-in bottles that are easy to remove and replace while maintaining pace. The back band of the belt has a small zipper pocket for keys or maybe some gels. It seems to awkward with four bottles so I removed the two from the front. While it was good for 16 oz. of water when I needed it, I just never got used the weight on my waist while running.

So I learned a lot along the way. This was the most serious training that I have put in since a marathon almost a decade ago. While I missed my goal for total mileage during my training period, I feel like I built a solid foundation to which I look forward to continuing to build upon after I recover from the Iron Warrior Dash. I already have several other races on the docket to continue to motivate me throughout the spring and summer. If you’re interested in hearing more about the race itself and how I did, come check out my personal blog where I recap the event. I also share plenty of things for future races plus I some insight about the very unique obstacles.

Steve @ACK