Maras and Myers here, reporting from the Kiva Han Coffee Shop nestled between Pitt and Carnegie Mellon in 34-degree Pittsburgh, PA.

The first stop on our “Rust Belt” tour brings us to Pittsburgh (next up, Erie and Cleveland), where we had our first Eastern Time Zone ORB run. We put on a few extra layers, including gloves for me, for our run through Schenley Park. We ran the whole circumference of the park via the soft wooded trails overlooking downtown Pittsburgh, the Allegheny and Monongahela Rivers, Carnegie Mellon and Pitt campuses.

The run included several highlights:

• The view of the St. John Charysostom Byzantine Catholic Church with its blue onion domes.
• The natural winterscape of the Bridle Trail in light falling snow (we could see our breath).
• The excitement of entering the Carnegie Mellon campus (those kids just look smart!) and taking in the architecture that somehow, is only found on academic campuses. Hogwarts would have been proud!
• Watching the Carnegie Mellon dive team practice through steamy windows (want to check open swim, Mike wants a pair of those swim jammers).
• Hooking up with the Pitt Rowing Team on the Carnegie Mellon track (they were off the rowers for the day).

Not sure who was more excited…us posing with the collegiate rowers, or them cheesing for the camera with what they (mistakenly) believe is Las Vegas’ finest running team. Evidently, all you need are matching ORB shirts and skull caps to be convincing.

RMFR (and don’t forget your gloves)

By Tara Maras

It happens every year. I need a little motivation to start the new year. I’m not into New Year’s resolutions. They’re too easy to break and no matter what happens it seems you just set yourself up for failure if you’re unable to meet your own expectations. So, I’ve started a new tradition…buy new running shoes. There’s nothing like the smell, feel and unscarred sole of new shoes. They just scream “run in me.”

For the couple of years I was a minimalist. I ran in my Vibram Five Fingers and then into three pairs of Nike Free’s. Through the mileage in those shoes (or lack of), I have taught myself to run correctly and avoid the dreaded “heel strike.” Correcting my stride has paid off in spades and now I’m looking for a more cushioned ride. I’ve been having issues with my arches which in turn made running less enjoyable. The solution? The Saucony Triumph 9.

My sons and I went to visit my go to running store – the Red Rock Running Company. This was the first running store I bought my first “official” running shoes from and I won’t by a shoe anywhere else. No matter who is working at the store, their knowledge and love for running always put me in the right shoe at the right price. I also love the fact that they encourage you to take the shoes on a test drive. With a large parking lot and alley that runs behind the store, you’re allowed to head out the door and actually run in the shoes before making a decision.

I brought my current two pairs of running shoes for analysis and spent the first ten minutes retelling my running history, issues I was having and where I wanted to be. Not having any preconceived notions of what I wanted, I was brought three options – to start. It was sort of like the story of the three little bears. The first model has way too tight. I like my shoes to have a roomy toebox. The second pair was alright but it just didn’t feel quite right. The last pair was juuuuuusssssst right. I found my perfect match in the Saucony Triumph 9. While it’s a little more shoe than I’ve been accustomed to, the heal drop is only 8 mm and it has more cushioned feel underfoot. It’s also very light, weighing in just under 11 ounces. When you’re as big as me, every ounce counts.

While I may be departing my minimalist ways, these running shoes are what I need for the next chapter of my running career. Following my first training run in them, I can’t be happier with my purchase and I’m already looking forward to my second pair that are ironically the same colors as ORB. I guess it was destiny.

RMFR

This year has been a struggle. From weight gain to lethargy, I’ve had some real running issues this year. One of the main things that’s plagued my routine is a week left ankle. There isn’t a sharp pain but it goes week sometimes on my runs and the day after always presents soreness. I tried a couple of cheap drug store compression ankle braces but there was always something wrong with them. They were often too thin, didn’t give my ankle enough support or had irritating seams that caused discomfort or worse, blisters. Disgusted with my options I found my saving grace, CEP’s RxOrtho Ankle Brace.

When I pulled it out of the box, it was immediately apparent that this was the brace for me. The first thing that I was immediately drawn too was that it was a complete sleeve – no heal cutout!!! On every other brace I had purchased, that heal cutout was a major issue. It never feels comfortable and there’s no way to prevent chaffing, even wearing it over the sock.

The other thing that impressed me were the silicone ankle supports on both sides of the ankle brace. Once you slip it on, you can immediately feel the support for your ankle. By providing an ankle measurement, this ankle brace fits snug and the compression material hugs your foot and feels just like a regular compression sock. So it fits well…how does it perform?

My first run in the RxOrtho ankle brace had high expectations. I was coming off a bad bought of ankle weakness and was itching to run again after taking a couple of weeks off. After warming up for a mile and getting the kinks worked out, the brace worked like a charm. That extra support I needed for my ankle was there and the discomfort was nonexistent. It felt so good that I actually put in a couple more miles than I was planning to. I was able to wear it under my sock with no slippage and the breathable fabric made it wick the sweat away easily.

The key was going to be the day after. Even though there was a little soreness, it wasn’t like days before the ankle brace. I’ve used it on numerous short and long runs with no complaints.

If you’re having ankle issues, I highly recommend CEP’s RxOrtho Ankle Brace. I really don’t know what I would do without it.

RMFR

Our friends at Phoenix.org are giving away a free pair of Altra Running Shoes. All you have to do is click on this LINK and then comment on the post.

The Altra zero-drop shoes were born out of the minimalist movement and the barefoot running craze. Altra’s zero-drop shoe design means no raised heel which allows for correct fore-foot form while still offering the protection of footwear.

I personally haven’t run in these but you know I already added my name to the entry list and encourage you to do the same.

RMFR

ORB shirts are making their way across the country and we appreciate all your support. With winter coming, we’re hoping to get some long sleeve shirts completed but don’t want to do that until our initial shirts are all (or nearly) all gone. There’s only 10 shirts left but the mediums are all sold out. Click here or visit the Running Shirts link on the navigation bar.

The shirts have already made an appearance at the Women Run the Cities 10 mile and 5K in Minneapolis and now we were sent this gem of Michael Myers dawning the gray and orange on the Golden Gate Bridge.

ORB will be sponsoring (I’m using this term lightly) it’s first runners at the Women Run the Cities 10K. As a part of that, I will be printing up the first batch of ORB RMFR shirts. I need to order a minimum number of shirts so I will have extra to officially to sell in the coming weeks. If you’re interested, just let me know. I will set up a new page on the website for ordering soon.

The shirts will be gray Sport-Tek running tees with 2-color printing on both sides. I plan on doing other colors (orange, white, black) as well as long sleeves in the future. The cost of the shirts will be $25 and that will include any shipping costs. I’m not doing this to make any money. I just want to keep the Runner’s Gang Sign movement going strong.

RMFR

I was recently informed of a useful new app for Android phones to be used in the Ragnar Relay – So Cal on April 15-16. It was created after the maker fielded complaints from friends who had participated in the Ragnar Relays and how difficult it can be to track runner statistics and coordinate exchanges between multiple vans. With some iPhone apps available, this Android app addresses this need. The app is free and I highly suggest you give it a try if you’re running next weekend.

Relay allows for easy statistics tracking and coordination.

1. Enter the runners’ paces.
2. Enter the phone numbers of any devices you wish to link.
3. Press “Go!”

It’s really that easy. Relay tracks the current running time, the projected running time, distance, elevation, and actual pace of each leg and each runner. Plus, it maps the full runner course and your current position, making it easy to find exchange locations without any hassle.

Relay – So Cal is free of charge and can be downloaded by Clicking Here.

If you do download this app and use it, please let me know what you think so I can pass it along to the creator of the app!!!

RMFR

I kept telling myself that I wasn’t going to do it. I wasn’t going to rush things and ease myself into them. Well…rushed or not, I’m in my Vibram Five Fingers for good now and there’s no looking back.

To update those who haven’t followed my transition, here’s the Cliff Notes version.

In May of this year after the Fargo Marathon, I purchased a pair of Nike Free’s. My plan was to slowly ween myself out of motion control shoes and my custom orthodics. It was time to simplify my running style and go back to the basics. I concentrated on shortening my stride and striking the ground with my midfoot. After five months of injury free running, I jumped into the VFF’s looking to complete my transition to minimalist running. The initial plan was to start the new year running my prized Bikilas after the Rock-n-Roll Las Vegas Marathon. After some disappointing long runs in my Free’s I ditched them this Saturday and set off for my 20 miles in the VFF’s (even though my longest run in them was only 8 miles). On Sunday, after the soreness had subsided in my calves and feet, I’ve made the decision to run the marathon in them.

For those of you contemplating the move to minimalist shoes, I’d advise you to take it slow. It’s going to take awhile to develop your stride and longer yet to build the muscles in your feet and ankles.

With nearly 80 miles in my VFF’s, I don’t consider myself an expert by any means but I’d like to pass along some things I’ve learned along the way.

• First things first. Change your stride. Really focus on your stride and if you’re striking your heal…stop. Work on shortening your stride and landing on your forefoot and letting your heel fall as you shift your weight. This is the hardest habit to break and will need the most work.
• Start with a less cushioned shoe like the Nike Free or something similar. These are the only ones I can testify to and would suggest going to your local running store for some advice.
• If you wear orthodics, keep wearing them at first. Then, pick one day a week to run without them. As you get more comfortable, add days without them.
• Once you’ve left your “crutches” behind, it’s time to practice running barefoot. And by barefoot, I mean NO SHOES. Again, pick one day a week and go to a park with lots of grass. I’d pick shorter recovery run days since you may be doing a bunch of laps. Pay attention to how you run without shoes. It’s completely different.
• It’s time to get your minimalist shoes. Vibram started the tread but now there are a bunch of options available. I get a lot of crap for my “finger shoes” but I’ve never worn something more comfortable. Once you get used to getting your toes in, you don’t even notice they’re not squished together in a normal shoe.
• You’re well on your way to running “barefoot” but now is the time for restraint. WALK, DON’T RUN. For the first couple of weeks, wear your minimalist shoes for your everyday tasks. Get used to walking in them before trying to run in them.
• Just like the other steps in this process, start running in your minimalist shoes once a week. I’d recommend your shortest easy run of the week. This way you’re not focusing on pace or distance and can really focus on how to run. You need to learn how to run “light.” This doesn’t mean staying on your toes the whole time. Trust me, I tried and my calves were in knots for a week.
• Slowly build your miles in your minimalist shoes. You’ll find that when you go back to other running shoes, you’re dragging dead weight. Your stride is as bouncy and your form will suffer. You need to really take what you’ve learned and apply that to every run.

You’ll know when you’re ready. It’s like riding a bike. Once you have your balance, you’ll take off. I hope this helps and please feel free to shoot me any questions you may have.

RMFR

I know I haven’t been running in Vibram Five Fingers long but I have come to realize some pretty important things in just a few short weeks and wanted to share them with you.

Yes, they’re as good as advertised.
I could have told you this from the minute I put them on. Not only are they cool looking (some of my friends would disagree) but they are the most comfortable things I have every worn on my feet. I want to get another pair just for every day wear.

Go slow young grasshopper.
As excited as you might be once you get them – keep yourself in check. I speak from experience from someone who went too far too fast. You’ll be using muscles you didn’t know you had and using muscles you thought were already strong – but weren’t. My calves were sore for almost a week after breaking the VFFs in on only four miles. Take a few days to just walk in them around the house and to the grocery store (but be ready to answer a lot of questions). Get used to how you walk in them before you start running.

Change is good.
Like it or not, you’re going to have to change your running stride. With all the support current running shoes provide, you’ve probably been relying on them too much. First thing first…shorten your stride. There is no heal support in Vibrams and you’re just asking for trouble. To get a feel of how your stride should be, go run a park barefoot. Notice how you land on your forefoot. You will notice how you naturally land lighter on the ground. That’s what your looking for in your new stride. You’ll need to learn how to land – not pound when your feet hit the ground.

Work them into your rotation.
Once you get started, start working your Vibram’s into you shoe rotation. Start by using them on your easy recovery runs after your long runs. You’ll start to notice that your muscles will start adapting to your new stride in your Vibram’s and will carry thru to when you’re running in your regular shoes. You might need to focus a little more in your running shoes to make sure you don’t fall into old habits. After a couple of weeks, refer to the second tip. You’ll want to tear off on a 10-miler (myself included) but hold back. You’ve got the rest of your running life to enjoy your new found happiness!!!

That’s all I have for now. I’m in the last stage of now of my Vibram running. I have a marathon in 60 days and after that race, I can see myself running full-time in my Vibram’s. If you have any questions, don’t hesitate to ask.

RMFR

Well, it finally happened. I have my very own pair of Vibram Five Fingers – VFF’s (thanks to my daughter) and I absolutely love them!!! If nothing else, they’re one of the most comfortable pair of shoes I’ve ever worn.

Vibram carries a variety of different shoes for wherever your motivation takes you. I have a pair of Bikila’s which are geared towards running but there are also a couple of different shoes to choose from for running. How did I know which one was best for me? I didn’t. I figured that since they’re minimalist shoes, any difference would then be…minimal. I would like to get a second pair for trails. Looks like there is more padding and traction which would be nice when encountering the rocks in the desert.

After the initial awkwardness of getting your toes in the right spot, it’s like being in a glove. You don’t even realize your toes aren’t together when you’re wearing them. If I could consistently wear them to work without all the comments from my co-workers (and the fact I need to see clients), I would in a heartbeat.

I’ve been working on getting ready for this transition for some time now. After the Fargo Marathon, I jumped into Nike Free’s. A watered down version of your running shoe with minimal support and maximum flexibility. Being cautious, I kept wearing my custom orthodics. Every once in a while, I would ditch the orthodics and do one of my short easy runs with nothing but my shoes.

I also had to change my stride. Gone are the long strides striking with my heal. I know incorporate shorter strides aiming to touch down under my body with a bent knee. Although it sounds easy it’s not. It takes months to retrain yourself to do it without thinking. This is important thing to start doing before jumping into VFF’s.

I delayed my first run in VFF’s until I had a short run planned. You can’t go bust out a long run as soon as you get them. When I should have only done a mile, I did 4. I couldn’t help it. Starting out, I was absolutely sure that the first time I landed my first stride, my shin would shatter into a million pieces. Thus, starting a wave of shattered bones until it reached my hip. To say I was excited when that chain of events didn’t turn out would be an understatement.

Every stride felt awesome. With the trepidation of treading heavily, you focus on a lighter step. Focusing on a lighter step makes you land more on your forefoot. Landing on your forefoot takes the impact off your joints. Less impact makes for a happy runner. I couldn’t help myself. When I should have turned around for my mile lap, I kept going. I was fascinated by how my stride had changed and the feel of my feet hitting the ground. Tweaking this way and that for the perfect footfall. Two miles gone and I’m looping back – this time uphill. Finding a natural rhythm uphill was even easier. The burn in my calves felt great. I couldn’t believe this was working out so well. So well that is until the next morning.

The VFF’s blew up my calves like nothing else before them. I thought my calves were already strong but running on your toes for four miles finds dormant muscles in your calves that you never knew existed. By day two, I could barely get out of bed. Day three was the same and day four showed improvement. By day five I could walk without grimacing for the first time and by day six there was just a little soreness noticeable. If your keeping track, I lost two training days from a four mile run!!!

I want to make it clear that I wasn’t hurt. I was sore. Big difference!!! I can hardly wait to get back on them for a “short” run tomorrow. I’m going to work them in slowly and build up the muscles as needed before cranking them out on a long run. Tread lightly if you want to go the VFF way. You’ll be thankful you did!!!

RMFR