Review: Mizuno Wave Ekiden 10

Better pics to come soon.

I'm recently started running in the Mizuno Wave Rider 19 (yes the old one, it's cheaper) as my everyday trainer, and was pleased enough with the performance of that shoe that I decided to give some other shoes in the Mizuno line a try. As my past racing flat, the Brooks T3 was worn out and no longer in production I thought I would take a look at the super light and nimble Mizuno Wave Ekiden 10. Billed as a 5k-13.1mi. shoe it's light, quick and super responsive, but should be used with caution at the longer distances.

Initial Quality:

There's not much that you can really tell about a shoe without getting you feet in 'em for a few miles, but from what a simple out of the examination could reveal that Wave Ekiden 10's looked pretty damn good... or at least the quality and design looked good, the colors left something to be desired in my opinion. The build of the shoe, use of Mizuno's patented insole material (probably the same EVA as everyone else's), and general finish of the shoe appear to be good and up to the quality one would expect from a major shoe manufacturer.

Fit:

I do have a minor bone to pick with Mizuno here, and that is that they do not make half sizes in the larger sizes, this means that runners such as myself with an 11.5 US foot have to pick between an 11 and a 12. This is obviously not ideal, fortunately I was able to try before I bought and went with the size 11 which fit my plates of meat just fine thank you very much! Once the correct size had been determined it was all golden rays of sunshine on the fit front, the upper is flexible and the midsole felt natural underfoot.

The Run: 

This is what you've all been waiting for right? What does the thing feel like? Well, it's pretty damn good, though definitely a shorter distance shoe and one that should not be used by anyone that could be described as stocky, or plodding. My experience in the shoe was primarily positive, however when racing the Amity Island Relay in them (10 miles for my leg) I did suffer a foot injury in these shoes; I will however take most of the blame for that issue as I rushed the shoe into service without much running in them before to see how they felt... dumb move. On the other hand I did run a 58:05 into a serious headwind and didn't feel any foot fatigue until the next morning when I realized my foot was all kinds of hurt.

Long story short, this is a great shoe, and at 5.1 ounces it's sooooo light and super fast, just don't go doing stupid things like running a race in it before you know how you'll react. Learn from me, if you buy crazy light shoes run in them some before running a race right at their upper limit of distance. If you buy the shoe and read this blog (that's a small slice of the population) comment on your experience.

Bumping Up the Mileage!

One of the big goals coming back from my recent foot injury was to increase the volume in anticipation of a fast summer and fall season. As runners we have a tendency to always seek more, and sometimes we think more is better without even having a reason to believe so. In my case I've been thinking about the increase in volume for a while and keep coming back to bumping up the mileage as the best strategy for getting faster this season.

Over the past year I've been gradually increasing my mileage from about 35 MPW in 2015 to a 54 MPW average in 2016, while this increase in volume has massively improved my running across all distances it still not any thing like a high volume, and compared with other runners in my pace range it's a pretty small number. That said my training age of 3-4 years is still pretty young and it wouldn't be wise to make any major increases in volume without a long steady build-up, as such I've been putting a lot of thought into how I'll go about increasing the volume and when I choose to back off and say I'm running a high enough volume for now. Given that I increased by weekly volume by 20 MPW or ~160% over the course of one year I would think that an increase of half of that or ~130% would be an appropraite goal for my spring build-up and that stabilizing my weekly mileage around 75 MPW would be a good place to land.

So what do I realistically hope to gain from this increase? Well I'm thinking that in the short term improved body composition (lower body fat) would be the first major improvement I would see, as someone who is already running a fair amount I do not have much fat to lose, but I imagine I could part with another 2-3 pounds which wouldn't hurt performance. A little later on in the year, perhaps by mid summer I imagine that I could expect to see improved cardiovascular performance playing a major role, and by fall I would like to see my XC times dropping substantially. I would love to see something like 20+ seconds come off my 5k this year and a if I could drop to low 26 min for the 8k I would be just about over the moon!

As for injury prevention, I've been giving a lot of thought to the increased risk of injury I'll be facing during the next few weeks, and I am not blind to the danger of ruining my season rather than breaking into a new strata of performance. To mitigate these risks some I've been working hard at taking care of all the little recovery things that it's so easy to ignore, and most importantly I've been focusing a lot on my sleep quality (see the coming article on caffeine reduction). My hope is that all of the things I'm doing to increase my running performance right now will not be in vain!

On Coaching: The Hurricanes

Coaching... this is a topic I've been meaning to cover for a couple of weeks now but haven't known where to start or what parts of the subject I should cover, which perhaps means I should simple start somewhere and go from there. Since moving back to Martha's Vineyard I've been doing my best to become more involved in the island's running community; this has been both a part of my personal goal to make running a larger part of my life, as well as a way to give back to the community. An opportunity to fulfill both of these goals came along in the form of a Facebook request for local runners to guest coach with the Martha's Vineyard Hurricanes Youth XC Club while one of the Hurricane's coaches was away. Initially the plan was that I would help out for two sessions, however that was about two months and a dozen sessions ago and I'm still there.

For those of you who are not familiar with the Hurricanes Youth XC Club they are a relatively young club run by Kim Kirk and Reean Steenkamp; both of whom are parents of youth athletes and runners themselves. The club was originally founded by MVRHS track and field coach Joe Schroeder, however given his busy schedule his involvement these days is more limited. The club was founded with the idea that it would be an island wide XC club that would give young runners an organization with which to train and compete, and it's done just that.

Coaching with the Hurricanes has been my first experience working with youth in this age group, and while they can be a handful at times it's been a fantastic experience. As things progress and I've become more involved I'm beginning to realize how much I have to learn about coaching and specifically about how to coach young kids who have little previous experience running, or who don't yet have a passion for the sport. I've also come to realize that contrary to all the things I hear in the news teenagers are pretty great to work with, and the group that we have on-board with the Hurricanes are a particularly engaged and energetic subset of that population.

As I continue to move forward in my own youth coaching skills, and as my thoughts on the art of coaching continue to progress I'm sure that I'll be coming back her with additional thoughts on the subject; while I may still be new to this aspect of the running world I suspect that it will become an increasingly active part of my own life.




 

A Brief History of Martha's Vineyard Course Measurement

When a runner pays for entry to a race the he or she expects is naturally expecting the race to be the advertised distance, not a meter more or a meter less than the distance they planned to run. While a race being long is frustrating, and quite possibly ego deflating but it is generally not a tragedy. When a course is found to be short through re-measurement however it is quite a lot more than a mere frustration, take the recent very public example of The Great Scottish Run which was found to be 149.7 meters short. In that instance 9,500 runners, many of whom set massive PR's now have to go back and scratch out a major personal achievement, and on a more public note Callum Hawkins who ostensibly broke the Scottish national record on the course is now no longer the national record holder, never mind that his run would likely have still been a record had he gone the extra distance, the fact that the course was short invalidates it all the same.

I've been thinking a lot about course measurement in recent days, and not only because of so many recent measurement snafus such as the one in Scotland, in fact most of my interest has been centered on races much closer to home such as the Martha's Vineyard 20 Miler, Scoops 5k, or the Murdick's Fudge 5 Miler... none of which are currently USATF certified or have been accurately measured recently. In addition to looking at the other races located on the island I find myself in the position of being a co-RD for the first time and have been looking into the specifics of course certification for the race I'm currently in the process of organizing with the Hurricanes Youth Cross Country Running Club. More my my own experience measure a race course later.

Looking into the specifics of course certification got me thinking about the history of certification on the island and which races had been certified, when, and by whom. Looking through the old course maps was something of an interesting experience and told a story of it's own. Below are the pictures I found and some explanation of each race's significance and the peculiarities of it's course.

The first course we'll look at is the only certification course I could find for Martha's Vineyard and one which expired long ago. It was measured by a Bill Brown of Vineyard Haven (Tisbury), MA and appears to have been measured as part of the effort to certify the Marianne's 5 Mile Run the Chop Race, which is now the Murdick's Run the Chop Challenge. The course is a standard 1000' (304.8m) bicycle calibration course and was presumably the certification course used for Bill Brown's other measurements around the island.

It seems logical to next look at the Marianne's 5 Mile Run the Chop (again now the Murdick's Run the Chop Challenge) course which Bill Brown also measured and certified and was presumably the purpose of his calibration course being measured and certified itself. This course map is in my opinion a great example of free hand course map and quite reminiscent of that era in running. It is in fact refreshing to see a map that is done entirely by hand and features Bill's own handwriting throughout. The insets are particularly nice in my view and my favorite parts of the map.

Yet another course certified by Bill Brown and another example of a simple hand drawn map. This course like the Marianne's 5 Miler course is still regularly used and has not been changed since it's original measurement. Sadly like the Run the Chop race this course is no longer certified due to the age of the original certification and the fact that it has not been remeasured since that time. 

    

Our final course by Bill Brown is the Scoops 5k course which comes some short time after the Hospital 5k map, one will note the certification numbers of MA99001RN for the Hospital 5k and MA99002RN for the Scoops 5k. This course if of particular interest to me as a runner because the layout depicted in the map is not the layout currently used for this race, and it appears from GPS and other data that the course as now used is significantly longer than the stated distance of 5k; in fact when running the course distances of 3.2-3.25 miles have been reported by other runners.

I found this final map to be of significant interest because this is the only map I found that was not currently used for an race. The date the course was certified is uncertain from the map and USATF entry, however the map shows the finish line as being near the Hot Tin Roof, and establishment which changed hands and names at least a decade ago if not more. For me the most interesting things about this map was the level of professionalism relative to the other maps, for one the inset if typed and the street names etc are also typed out. While I doubt my own maps will look this professional when I begin to measure courses I will likely use this map as a template of how to do things the right way.

Hopefully this article has been a good overview of what courses have been measured on the island and how they were initially measured. I'm planning to do some of my own course measuring over the coming months and will post more about those courses and the measurement process as they come up.

Ugh... Injured.

The Injury:

So I ran the Amity Island Relay a few weeks ago, and the race even went pretty well, but then I woke up the next morning and tried to stand up... and that's when it all went wrong. I had done something nasty to my left foot and it hurt quite a lot to put any weight on it whatsoever; of course being an idiot and runner I went merrily out the door for an easy 8 miles.

As you may have already guessed going for a run on a sore foot the day after a race was not a great idea, and you'd be right. I got about 5 miles in with only moderate bearable pain when things really started to hurt, and unfortunately I was still three miles from home. The pain at first had been a general soreness, but when it started to hurt it became a sharp cramping pain along the lateral side of my foot. Thankfully after a short break the foot loosened back up a little bit and I was able to amble home at a slow limping jog. Once home I iced the foot and tried to stay off of it but it was clear that the pain I'd felt in the morning was more than just a little niggle.

The Recovery: 

Once it was clear I was actually injured all the usual things set in; the fear that this was the injury that would end my career; followed by the sense to realize it probably wasn't; and finally the motivation to make sure I was better as soon as possible so I could start to train seriously again.

The first step was, well, to not take that many more steps... so I cycled instead. Over the course of the first week I ran a tentative 16.85 miles (in 2-4 mile chunks) and cycled 5 hours on the side. Obviously 5 hours of riding does not equal the 60+ miles of running I normally do during a week but it stopped me from losing my mind so that was a plus.

Week two went a lot better than the first week and I managed to run 53.25 pretty easy miles and cycle 3 hours. While this was close to my normal volume it was far off of my normal intensity, in fact the fastest mile of the week was a 6:20 I ran with the kids I coach (more on coaching in another post). I was missing the hard runs but the fact that I could run at all was a great improvement and really improved my mood throughout the week!

Finally this last week I was able to run a full 61.75 miles! and I even ran a couple of quick-ish miles mixed in throughout the weeks workouts!!! I can not even express how happy I've been to run these sorts of miles again, which brings me to the whole point of this rambling post, which is be happy for your health when you have it and when it goes away from injury or illness fight to get it back!

Moving Forward: 

Over the next few weeks I'll be working to increase my mileage for the upcoming season. I've been doing a lot of reading and discussing of coaching/training techniques and I'm beginning to realize that the volume of work I'm currently doing is very slight compare with the men I'm competing against; and more importantly I'm beginning to find the gaps in my training and the weaknesses in my own running, and the main weakness currently is volume...

Martha's Vineyard 20 Miler

A few weeks ago was the Martha's Vineyard 20 Miler and the Amity Island Relay put on by my friend Todd Cleland and Amity Island Running Club (run by Kara Shemeth). The race has a long tradition on Martha's Vineyard with this year being the 20th edition of the race. The course which begins at the Vineyard Haven Steam Ship Authority terminal and runs through Oak Bluffs and Edgartown before ending at the Oak Bluffs School is largely flat but often intensely windy along the shore. While this is a local event it generally draws talented runner from across Massachusetts and New England, and this year was no different.

This was my second time running the event, but my first time running the relatively new Amity Island Relay, which is set up as a 2x10 mile event. I partnered with Rene DaSilva who is a quite talented runner living in Vineyard Haven, our team Plum Perfect (named after Rene's painting company) was looking to be one of the stronger relay teams and one of the favorites for the win should all go as planned. Our goal was to chase the course record of 57:03 should the conditions agree with us. Rene and I had discussed the possibility of this race since January, however a minor injury to Rene's foot left us unsure that we would be ready on race day. Thankfully in the weeks leading up to the race Rene reported some improvement in the foot and we were cautiously optimistic the race would go well. Finally a peak workout of 10k at 5:48 pace (roughly goal 10 mile pace) showed the fitness was there for both of us to run right around record time if all went well on the day of.

When race day did roll around Rene and I showed up to find a solid field in both the individual and relay sides. Ian and Amanda Nurse were representing their respective clubs (The BAA and Heart Breakers) with their team name of the Heart Breaking Unicorns and Mike (next to me wearing a grey shirt in the photo above), a runner I'm familiar with from Falmouth, was present with his partner to make up the Stoney Knowle Runners. On the individual side several fast local runners including Steve Brightman of Providence promised a brisk pace in the individual race, however no one present seemed up to the task of taking down the stout course record of 1:48:34 set back in 2010 by Patrick Moulton.

As we got underway a 5:25 first mile reduced the lead pack down to three runners, Ian, Mike and myself, the second and third miles being covered in 5:35 and 5:38 strung our group out with Ian taking a strong lead approximately 30 seconds ahead of Mike who himself was a further 10 seconds ahead of myself. This order remained throughout Oak Bluffs where I hit 5 miles in 28 flat; as we got to the beach the winds picked up and the gaps between each of us widened significantly. Coming into Edgartown the finishing order of the first leg seemed set, however once off the beach I was able to psik up the pace and slowly began to close the distance with Mike, and with only 400 meters to go I was able to pull ahead and pass the baton (a wrist band in this case) off to Rene just ahead of Mike's arrival.

Having finished my leg I was able to relax and speak with Mike and Ian about their runs, Ian reported having finished in 56 and change, which put him approximate 2 minutes ahead of my finishing time of 58:05. Mike told me that his partner was planning to run something over one hour for her leg which meant the race was down to Rene and Amanda's respective performances to determine final placement. Rene was planning to run something under 60:00 which meant for us to win Amanda would have to run 62:00 or slower for the final 10 miles... Unfortunately for us Rene was only able to take about a minute out of Amanda's time which left us with a finishing time of 1:57:58 compared with the Nurse's 1:57:00, which was also the new course record. Mike and his partner finished in 2:08:02, which was more than good enough for third place.

Sadly it was a disappointing day for team Plum Perfect, but I anticipate that we'll be back next year and ready to give the Nurse's a run for their money! For more info and coverage see the MV Times article on the race.