The Reluctant Vegetarian—still going strong 12 weeks later

While the majority of these Charles River Running blog posts will be highly factual and full of crucial “need to know” running info, some will not. Some will be posts like this one, where a blogger dives in to the personal and lets the blogosphere peer through a narrow window of real, non-running related issues.  For anyone who knows me well, they can attest to my absolute love of food and eating, food shopping and food growing (animal and vegetable), cookbooks, food magazines and eating out!  That is what makes this food chronicle of my last 12 weeks interesting.  You see—I’ve become a reluctant vegetarian.  I have not gone willingly to this strange dietary place, but I’m still here in veggie land and quite happy.  How on earth did I get here and why do I stay?   

It was several days after the Boston Marathon that my 14 year old daughter came home from school proclaiming herself at vegetarian.  Citing health reasons (I have a sneaking suspicion that this really means that she wants to look more like a supermodel) she pronounced a total strike on meat.  Just veggies she tells me.  NO more meat, Mom.  OK, I say to myself, we will try this one for a week but then I’m pretty sure we will happily go back to juicy steaks and chops, plump sausages, and steamed seafood in just 7 days’ time—you get the picture.  In the short term, I’m thinking that I can totally swing this---veggie burritos Monday, cheese pizza on Tuesday, pesto and ravioli Wednesday, scrambled eggs Thursday and  big salads for a couple of more nights.  I got this, I think to myself.  No need to give that just purchased bag of Kingsford charcoal to the neighbor.  No need to change things that much—this is so temporary!  

So here’s the confession:  Fast forward 12 weeks and we are still eating vegetarian for the most part.  Have I fallen off the wagon?  Sure, but it was worth it (a perfectly grilled Hebrew National brand hotdog-no bun, consumed in the kitchen while cleaning up post cookout).  Do I love the way I feel—yes.  Do I love finding new and interesting recipes—yes.  Has my backyard garden and flock of laying hens become some much more important to me-yes.  The positives just keep coming and I can’t think of a good reason to go back to the old ways.  It’s just so much easier to eat vegetarian than I thought it would be and that pleasantly surprises me.

Let me share with you what I’ve learned so far in just this short amount of time as a veggie:

• Cooking new vegetarian things is fun!  The internet makes finding yummy and interesting meat-free dishes so easy.
•  There’s some delicious, already prepared vegetarian food out there if you don’t want to cook. Wholefoods prepared meals—awesome!  Trader Joe’s frozen veggie entrees—also very good. Vegetarian meals in restaurants—more choices than ever!
• Meat was making me feel bloated and gassy.  Not fun for me or those around me L  Digestion has become a non-event—who knew?
• My summertime appetite is not as ravenous and the fall “feed bag” hunger pangs. For me, it’s just easier to eat lighter in the warmer temps.
• I just don’t miss eating meat that much—really.

While I cannot say that this type of eating is for everyone, I can say that it’s working out pretty well for my daughter and me.  I don’t miss lamenting over the crappy, over-priced meat selection at the grocery store that I can afford to shop in.  I don’t spend a single minute investigating what package of meat was feed hormones, grass, or antibiotics.  We try new things to cook and eat.  We look to see where our plant or seafood based protein will come from.  In essence, I view this journey as an interesting, seasonal and delicious new hobby.  Check back in 2 months and I will let you know if we’ve gone back to the land of meat eaters.

An interview with Daneille Vlahos--A balanced approach

Hey everyone!  Sean here, with a special feature on a truly inspiring runner!  Danielle Vlahos is a local runner who has countless years of running experience, has competed in ultramarathons, and has made fitness the cornerstone of her lifestyle.  She launched Solid Body Fitness with her business partner, and works tirelessly to improve the fitness level and overall quality of life of her clients.  She sat down with me to impart some of the nuggets of wisdom that have helped her get through miles of running and hours of training.  Take a look!

How did you get your start in distance running?

I’ve always done 5 or 10ks.  When my first son was born, he had a large vascular tumor.  We then linked up with the Vascular Birthmark Foundation.  He was in surgery for the first four years of his life.  We’re so thankful for the care he received through the foundation, and we wanted to give back.  I knew I could run, and his aftercare was mainly with Mass General, so I joined their fundraising team.  Anything I raised over $5000 went back to the foundation.  I ran Boston and raised $10,000, doubling my goal.  I valued that so deeply I decided to change careers and went into fitness, while continuing to do races for various worthy causes.

What goes through your mind during a race?

My mind goes in so many different directions.  Sometimes I think about problems and solutions, and sometimes I don’t think about anything at all.  Trail racing is a great opportunity to connect with interesting people as well.  I never think about the end, I just think about what’s around me.  Sometimes I even get bummed when it ends!

How do you prepare for races?

I used to overtrain a lot.  But more recently, wanting to avoid injury and being a mom, I’ve reduced that, doing tempo runs during the week and long runs on the weekend.  I listen to my body more, taking rest days when I need them.  Strength training has helped me a lot as well.  If I’m not feeling well, I don’t overly push myself.

What to you is the most important fitness goal someone can shoot for?

Everyone strives for weight loss, but I feel that if you develop strength on the inside, it will reflect on the outside.  Just being able to get through your daily life, without injury or illness should be everyone’s goal.  You feel better as a worker, parent, person.  Training for life is the most important thing.  Focus less on precise numbers and you’ll reach your goals in a healthier way.

What is some “wisdom” you could impart to runners of all ages and skill levels?

Nutrition and fueling takes practice, but in order to perform, you have to be fueled right.  Rest, too, is something that can fall by the wayside when people get really into their training.  It can lead to injury and a lack of productivity.  Rest days are just as important, if not more, as training day.  I’ve learned that the hard way myself, and I’ve had to stop and think to myself, “this isn’t working.”  I’ve never had faster mile times and more weight lifted than I do now, and that’s because of a balance of resting, fueling, and listening to my body.

Thanks so much Danielle for sharing your insights with us!  You’ve brought up a lot of great points that runners and all athletes everywhere tend to overlook when we’re fixated on a goal.  Thanks for reminding us to keep everything in perspective!  Everyone else, just run with it!

Guest blogger Lauren Leonard's take on hill workouts and why we should be doing them!

Most runners detest hills and avoid them at all costs. I love them and believe that when used correctly, hills can be the secret weapon to becoming a stronger, faster, more confident runner. - When running cross-country at Middlebury College, every Tuesday afternoon my coach would have the team run hills repeats up the backside of the Green Mountains. The “hill” workout was always one of the hardest but also the most beneficial. While perhaps, running up and down a mountain several times a week is not on your list of future workouts, here are my top five reasons why running short hill repeats near your house should be.


 Hill running Strengthens Essential Running Muscles: In general, hill running does a better job of building up the muscles in your calves, quads, hamstrings, and glutes than running on flat ground AND has the added benefit of strengthening your hip flexors and Achilles tendons. Additionally, running uphill forces you to drive your arms harder than usual, so you'll improve your upper body strength and form. 

 Improves Endurance and Speed: Running hills regularly helps the body adapt to stress and hence becomes more efficient at using glycogen. After a couple of weeks of hill workouts, you will notice you are less winded by the hills and likely able to do more repeats with the same amount of effort. Meanwhile the reactive nature of your muscles working against the hills builds power in your legs to improve speed. 

 Breaks Up Routine and Prevents Injury: Part of my coaches reasoning behind having us run up mountainous trails was to break up the monotony of mile upon mile of road running. Additionally, the softer surface helped reduce the pounding on our legs and the intensity of the workout kept our mileage down while keeping us in peak condition. 

Teaches Proper Form: One of the most common mistakes runners make is leaning too far forward and over-striding on the downhill. Instead practice proper form running downhill on the slow recovery “lap”. Focus on keeping your shoulders over your hips and reduce your stride so that your knees aren’t getting pounded. These steps will help conserve your energy for the hill workout, training runs, and races. 

Builds Confidence: Let’s face it, when training and racing in New England you are going to encounter more than your share of hills. Thus, the more you run hills, the less intimidating they'll seem. Furthermore, your improved strength and technique on the hills will give you the confidence boost you need when racing. 


Lauren hosts FREE track work outs on Tuesdays at 7pm  at the Westwood High School Track, 200 Nahatan Street, Westwood Ma, near the water fountains.  If you have any questions or would like to contact Lauren, here is her email: laurenleonardhealth@gmail.com

Road testing a new hydration system from Salomon

           

Hi there!  Sean again.  In this post, I want to talk about a product from the store I had the opportunity to test.  When I run, I hate having things with me.  Whether it’s backpacks, belts, you name it:  I usually find it too uncomfortable to run with.  This doesn’t exactly work in my favor, however, when I’m on a long run in hot weather and need to stay hydrated.  Not only does lugging around a Poland Spring or Nalgene bottle look weird, feeling the water sloshing around totally throws me off.

            Therefore, you can imagine I was a little skeptical when I was given Sense Hydro Set by Salomon.  Undaunted, I set out on a 6-mile run on a day that reached into the upper 80s.  It was just what I needed.  The “hydration system” is basically a glove with no fingers and with a strap that a shapeless, airtight water bottle fits.  When full, it holds 250 mL (about 8 and a half fluid ounces for those readers south of the Canadian border…) of water or whatever else you like to hydrate with on a run.  The soft flask is only as big as however much you decide to fill it, and fits the form of your hand, whichever way you naturally position it while you run.  While some of you may be thinking, “Oh great, I get to wear gloves when it’s 90 degrees outside,” it’s important to note that the palm of the glove is made of a very thin non-chafing mesh, and the back of the glove is a soft and breathable cloth fabric.  I pretty much forgot I was wearing it until mile 4 when I realized I was going to need some water to get me through the end of the run.  The cap responds only to pressure, so no worries about unscrewing anything or pulling anything up.  250 mL is also an ideal amount of water for the average runner, because I know if I had had a giant water bottle with me, no matter the amount of self-control I think I have, I would be downing the whole thing to the point of discomfort once I got thirsty.  Since the set comes with two gloves, 150 mL bottles and additional 250 mL bottles are available in stores as well, if you want to double up.

            No product is perfect:  this one currently only comes in one color scheme, and the white back of the glove is not conducive to those who get a little muckier when they run, though it is machine washable.  Aside from this though, Salomon’s Sense Hydro Set is a slam dunk.  It’s the perfect hydration solution for any runner looking for a way to stay at their best.  Follow the link below to watch the system in action.  No, despite what you’re thinking, that is not your faithful blogger in the video (I don’t think I’ve ever driven on my own as far as he races), but it’s a great illustration of just how important it is to remain hydrated at all levels of competition and recreation.  That’s it for now, just run with it!

http://www.youtube.com/watch?v=nf2CE0i7ADk

Take it to the trails

This month's Competitor Magazine has a fantastic piece on trail running.  In their article, "Hit the Trails"  the authors provide training tips, gear reviews and even list some trail races.  There's no need to reinvent the "trail running wheel" in this blog post, but what I can provide to you is a handy list of local trails that you may not know about.  I don't know about you, but I head for the trails for tranquility, to give my legs and feet a break from the roads, and to let myself slow down and be mindful of each step I take.  I find myself listening to birds, cursing less (no cars blowing through stop signs as I try to cross the street), and I get to meet lots of friendly dogs out for walks with their owners.  For me, trail running isn't about speed, it's about quality time with my surroundings.  Even in our congested living space of metro Boston, you can easily get to a quiet trail head in no time.  These are spots that make my top 5 list:

1.  Hale Reservation.  This park located at 80 Carby St, in  Westwood, MA  and offers 1,130 acres of woodlands, including four ponds and over twenty miles of trails in Westwood and Dover.  You can run to your hearts content on these miles of technical and scenic trails.  Hale is open to and free to the public.  Their summer hours are 7:30 am to dusk every day.  Interested in racing off road?  Hale hosts their own summer event series.  Note:  trails are mostly single track (trail-speak meaning that the trail isn't wide enough to run side by side with another person or pet) and pretty technical.

2.  Walpole Town Forest.  Located off Washington and South streets, comprising approximately 365 acres, the Walpole Town Forest is a great trail to get you introduced to off road running.  The 2 mile loop is wide, smooth and well maintained--this is the perfect trail for one loop or two.

3.  Lowell Woods.  Here's a little gem of a trail (3 miles) that is literally right in my back yard.  I leave from my house, run a mile to the Lowell Woods trail head located at the back on Hanlon Elementary School in Westwood, run my 3 miles on the trails and head back home. I'm able to log 5.5 miles with three of them on trails and I never have to get in my car!  This mostly single track lollipop loop is fairly technical and offers some short, steep climbs.

4.  Adams Farm.  I happen to love all 365 acres of Adams Farm.  If you have lots of time or just a little, this is the place for you.  Short well maintained trails are waiting at the parking area.  As you get in to the property there are many opportunities to break off from the main trail on to interesting and well marked single track.  This facility is free and open to the public all year round.  The nicest feature:  you can link up to the power line and run miles and miles in either direction.  Cross over the power line and and you get to explore the other side of Adams Farm.  Hungry after your adventure?  Stop in to Bubbling Brook for a cone, just a 1/4 mile away!

Noanet Woodlands.  This park has 17 miles of smooth trails and can be accessed at Caryl Park in Dover.  If you make it all the way to Noanet Peak, you will be treated to a lovely view of the Boston skyline.  If you are a beginning trail runner, this is another good choice, as the trails are smooth as well marked.

In closing, let's remember these safety tips when trail running:  1.  Before you head out, be sure tell someone where you are going and when you plan on coming back.  2.  Slow down and pick up your feet on the trails until your body gets used to the uneven terrain.  3.  Make sure to do a thorough tick check once you get home and out of your running clothes.  4.  Unless you know the area extremely well, it's best to stay on the marked trails.

Have fun, break up your "road only" routine, and get out there!

The inside scoop from a running shoe tester

John Sullivan racing in the 2012 Norwood  Firecracker 5K

Hi there!  My name’s Sean, I’m a local runner from West Roxbury home from college, and I’ll be blogging for Charles River Running this summer!  I’m really excited to bring you different product reviews, local runs, and a smorgasbord of other subjects relevant to the running community.  In the spirit of “go with what you know” this first post is a look at the process of choosing the right shoe, brought to you by lifelong runner, avid shoe tester, and my dad, John Sullivan.  John started running over 40 years ago and in that time has competed in collegiate cross country and track and field, raced in everything from local 5ks to marathons (17 of them), and even coached his son’s 4th-grade basketball team to a winning season.  He agreed to share some of decision-making he puts into his running shoe purchases.  Read on for some of his insights:


What’s it like to be a shoe tester/reviewer?

Being a shoe reviewer is a bit of an affirmation that you’re a committed runner, but one who can also communicate impressions of the experience to other runners.


What do you look for in a shoe? 

I look for a good fit, especially in the forefoot.  I have a wide foot, and I need to make sure my shoes fit properly in all areas.  I also look for a very solid heel.  I squeeze the sides of the heel with my hand (someone taught me that when I first started running 40 years ago, and I’ve done it ever since) to make sure it has the appropriate amount of support.  I don’t make my decision based on the aesthetics of the shoe; that’s not what’s important to a runner.  It has always been impressed upon me that even though running requires very little equipment, you want to make sure you have a fundamentally sound pair of shoes.


What is the difference between any old shoe and a great shoe?

When you put on a pair of shoes and start jogging in them, most shoes tend to have around the same performance.  If 3 miles into the run, you completely forget about “breaking in” a new shoe and are able to just get lost in your run, that’s a great shoe.  A great shoe is a responsive shoe from the first step right to the end of a long run. Invariably, the best shoe is the one that you choose to take you through your longest and most difficult runs.

What advice do you have for a person shopping for their new shoes?

Go to Charles River Running! [Laughs] In all seriousness, getting a good fit is critical, and you can guarantee this by being properly fitted by someone knowledgeable and appropriately trained.  You’re going to be spending a lot of time in those shoes, and so fit is more important than shopping for price or appearance.  Like a car, talk to anyone who has owned a pair and see what their experience was.  Runners are only too happy to talk about their experiences with other runners.  Sometimes it’s even a good way to ease the nerves before a big race or meet.



Well, there you have it folks.  I know from my experience I can agree with Dad-I mean,  sometimes the best shoe you’re looking for isn’t the best looking shoe.  And it really is important to have someone help you choose your shoe if you’re unsure how to make your choice.  With so many vastly different types of shoes (and some footwear that probably can’t even be classified as “shoes”) on the market, it’s immeasurably helpful to have someone take a look at how you run and match you with the shoe that will help you run and feel your best. 

That’s it for now, just run with it!

The blog is back, baby!

Greetings blog followers!  After a long hiatus the Charles River Running blog is now pronounced living and breathing once again.  In the coming weeks we will have lots of great running info to share with you along with guest bloggers , gear reviews and fun race reports.  This summer will be jam packed but we also hope that our readers will be taking time to breathe, relax,  watch the weeds grow in the garden and most importantly, LOOK FOR TICKS (I just found one behind my knee)!

My incredible staff and I have had quite a first year at CRR.  While I could recite a laundry list of store events, new products, Twitter Followers and crumpled race bibs, I would rather tell you about all the amazing people, customers, runners and walkers who have come into our lives.  We’ve met so many people who shared their goals, accomplishments large and small, race stories, and sometimes even heartbreaking set backs.  We’ve fitted over a thousand pairs of shoes, looked at thousands of toes (you do the math), and rang up a lot of GU packets.  What has made a more lasting impression on us though, are the stories of our customers’ first mile of running without walking, shedding those first  5 pounds, the improved blood pressure numbers and cholesterol levels, and of course seeing the swagger of a repeat customer that now, finally begins to refer to him or herself as a “runner”.  Chances are, if you are reading this you are nodding your head and thinking back to a shared experience.  It is these intangible moments that have made Charles River Running’s first year so special.  These are the reasons I started the business.  These are the ideas I presented to the loan officers at countless lending institutions before Charles River Running opened its doors.   "Yes, lots of folks buy their running gear online", I would say to the banks, but lots want to shop in a real store, chat with a knowledgeable staff member, try on a nice selection of shoes and actually have their concerns addressed, questions answered and stories heard.  And here we are, one year later.  Let me tell you, we have some stories, but I will save those for later blogs!  So just for fun, I will just torture you with a Top Ten List from the store’s first 52 weeks of business.  

Charles River Running's 1st Year Numbers and Notables

Top GU flavor:   Vanilla Bean       
Outdoor temperature at the December Group Run with Darn Tough Socks:  15 F
Number of CRR-hosted Pub Runs:  12
Amount of swag given away at pub runs: $$$$$
Free hugs, fist bumps and high fives awarded to our groupies:  too many to count
Jen's favorite Tuesday evening runner’s yoga stretch:  the “side ass” foam roller move
Times we’ve heard the phrase “I’m not really a runner…”:  again too many to count
Largest shoe purchased by a customer:  Men’s size 15D
Dozens of CRR Hen’s eggs given away at the register to random shoppers:   6
Properly fitted shoe- induced endorphin hits received by happy CRR customers:  millions

Thanks to all of our customers for giving us these experiences.  We can’t wait to see what year 2 brings.  We love what we do and we hope that you do too!  Keep running, stay healthy and keep those endorphins flowing.

Charlotte, Melissa, Dave and Jim