Apex Gear Co.’s ALPHA performance shoe insert

I’ve talked a lot about suffering from plantar fasciitis over almost the past year.  The stretching and good supportive shoe are helping, however I am trying out the Apex Gear Co.’s ALPHA shoe insert. 

Apex Gear Co. ALPHA insert  was created by marathoners and pedorthists.  

So instead of you asking Google what a pedorthist is, I’ll tell you. 

Pedorthist

A pedorthist is a professional who has specialized training to modify footwear and employ supportive devices to address conditions which affect the feet and lower limbs. They are trained in the assessment of lower limb anatomy and biomechanics, and the appropriate use of corrective footwear – including shoes, shoe modifications and other pedorthic devices.

The company is Veteran owned and the product is American made.  The shoe insert was made to reduce injuries and strengthen your feet. 

The ALPHA inserts come in many sizes, so check the web site for your shoe/foot size. They also are available in four different colors. Orange, grey, blue and black.  I chose orange, so a quick glance down at my shoes before putting them on,, seeing and knowing with the bright orange color they are inside the shoe. 

Wearing these I am looking to improve my foot feeling and help eliminate the Plantar Fasciitis.

This should set me on my way to pain free walking and running. 

I’ll be trying these while running, walking and hiking over the next two weeks and update my video and blog. 

By the way, if you’re not subscribed to my YouTube channel, please do. 

Also check out the Apex Gear Co. site

The Humana Rock and Roll Half Marathon 2019

The Humana Rock and Roll Half Marathon 2019

Flat Me

The half-marathon start line is very close to the ASU bridge over University Drive in Tempe. 

Packet pick up was fast and easy. Held in the Phoenix Convention Center. There were a lot of vendors to check out after getting my race packet and run shirt. 

The morning of, I looked online to find the parking for the event. With the half marathon distance starting at a different location than the full distance marathon. I was able to navigate getting to the start line with not problem. There were drop bag trucks very well marked to take your belongings/warm clothes to the finish line. With the race starting a 7:50, I stretched and warmed up at about 7:40, thinking that would be enough time. 

I got to the proper coral I seeded myself in with plenty of time. By the time I crossed the start line it was about 45 minutes after the 7:50am start time. With all the different waves, I could have relaxed, off my feet and stayed a little warmer before turning in my drop bag. 

The course was a big loop with very gradual if any inclines.  The course was well marked, as well as the mile markers. The Rock and Roll marathon has bands on stages every mile or so to keep you motivated. It’s always fun to listen to the different music groups as you pass by their stage. 

The first few aid stations were stocked with plenty of water.  It wasn’t until mile 5 they started offering gels and Gatorade Endurance, along with water. 

About two miles out from the 13.1 mile course, a lot more spectators were lining the course. 

At the finish I was handed my medal and walked through a great swag/support line getting nutrition and drinks. 

There was a main stage with the headline performers performing. There was a great energetic party atmosphere with many food and product vendors in Tempe Beach park. 

I loved the aspect of the app the race series has created. From getting information at your fingertips to keeping track for social media followers and family and friends to monitor your progress. 

They also have section on their app where you can listen to music to your preference based on beats per minute to keep you energized around the course. 


Disclaimer: I received an entry to the Rock ‘n’ Roll Arizona to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews

Short notice, but up for the run!

This Sunday I will be running the half-marathon distance of the Humana Rock 'n' Roll Arizona. 

I am excited. The last time I ran this race was almost 10 years ago. After going over the pre-race info, I come to find out now the half distance starts and ends in Tempe. Pretty much completing a big loop and no longer a point to point race. The weather is shaping up to be great. I am looking forward to taking to the course and having fun.  

Excited to be lacing the running shoes up this weekend for the Rock 'n' Roll Arizona. #RNRBR #BibRavePro #run #halfmarathon #marathon #bibrave

Update Week Three Marathon Training

After a week difficult running, and getting frost bite from icing my knee too much, I visited a new doctor this morning, actually this time an orthopedic surgeon to have him look over and see what is going on with my left knee.  After a bunch of new x-rays, a bunch of twisting my leg, turning my knee and poking and prodding, an MRI has been ordered.  I've been told to stay off my knee until they can figure out from the MRI just what is causing the pain and how to treat it.  I will still be working on my cardio on the bike and maybe purchase my summer swim pass, to swim laps, earlier than I had planned.  While the doctor what moving my knee around he did not think it was my MCL yet was thinking along the lines of it being my medial meniscus.  This will be found out during the MRI.  With the destination marathon being in late June, I am leaning towards making it a marathon I do on my own, locally here on the same day.   The weather here in Arizona will be quite different than northern Minnesota at the time, but save a lot of money.   I have already started putting together a route that would be 26.2 miles with plenty of gas stations for support.    The marathon in still on,  just a different location.   

Update Week One Marathon Training

I moved my long run from Sunday this past weekend to Saturday.  The day was suppose to be rainy all day so I was up for getting drenched.  I dropped my car off for an oil change and used the time to head out on an eight mile journey.  A little misty rain came down the first mile or so, but I quickly got into a groove and was loving the cool fresh air.  I did not really plan out a route, I just knew I was out for the eight miles.  I was trying to calculate in my head while watching my GPS so I would end up pretty close to my start point.  About four miles into my run, I was noticing ahead of me a few road closures. I knew the Phoenix Marathon was taking place that morning but had no idea what the course was.  I came across the race course twice, slowing down to watch and support those in the event.  Hit the eight miles very close to my start point and felt very strong.  My knee was great the whole run. The problem I had was the next day during the recovery.  It was a very bad day.  Knee was locking up and very sore making it difficult to walk around.  I had to keep icing it and still am three days later. The visit to the doctor Monday night kind of helped but the pain is still there.   I feel like I am a scientist trying to test the limits of my knee and see just how far it will go before it fails.   My schedule is tight this week and I hope I get my week day runs in.

Week Six Marathon Training Update

So here is the good news and the bad news.  The bad news is the doctor has gave the diagnosis of a sprained MCL, so with therapy and exercises I should be good, but still have a long way to go for a full recovery.  The good news is I was able to rework my marathon training program, so I will be starting it over beginning tomorrow.  I will restart the blog marathon updates starting next week.
The doctor is using kinesio tape to help deal with the pain while I work on rehabbing and getting my training going.  I took a short two mile run after leaving the doctors office Monday night and everything felt great.  

Week Five Marathon Training Update

So this past week I have stuck to low impact workouts and two runs on the still sore knee.  I am working on getting into a doctor to have the issue looked at more in depth. Crazy, normally in the past two years I have issues with my IT band after a bike crash, and that seemed like forever to get taken care of.  I have reworked my training calendar, so really I am still on pace to complete the training program before the June race.  The low impact work on the rollers and riding on the road has me training for a 12 hour mountain bike race also in June.  The weather here in Arizona has been great for getting outdoors.  I put my rollers in the driveway to keep an eye on my kids while they play outside.  Not to many places can say they are in the mid-70's temperature wise this time of year.  I am working on incorporating a light weight set / resistance band work out into my training this week. 

Week Four Marathon Training Update

When it comes down to it, it was the week that was not.   Waited pretty much all week for x-ray results from the doctor dealing with my knee. Workouts were kept to low impact on the bike rollers and road riding.   The night after I got results back I took a short run to work on getting back into it.  The knee is still kind of hurting so I am going to see an orthopedic doctor and see if the issue can be worked out.  I have started to experiment with a Training Mask, which simulates training at altitude.   I will break out my thoughts on it and review it in a few weeks, so hang around for that.

Week Two Marathon Training Update

Finished my second week of marathon training and am feeling pretty good.  The shorter runs I have done during the week have been late in the day, but I am still getting them done.  Monday I completed my weekly long run of nine miles.  Before I headed out, my left knee started bothering me, feeling very tight on the inside.  I started off slowly, keeping my pace a little slower than normal as to not go out to fast.  Averaged a HR of 146 with my MIO Alpha with only a few times slowing to walking to kind of rest.  The weather was perfect in the low 70's and full sun.  I know for sure last week I over dressed.  I actually felt stronger and more relaxed than during my last weeks long run. I am getting in the groove of the pace and HR.   I was fully hydrated with my HoneyMaxx orange traveling in my Orange Mud HydraQuiver.  In the time I was out, I still had some left over in my bottle when I got home.  

I am working this week on increasing my cardio on the rollers and a few runs are planned during the week with my next long run coming next Sunday.  

No real tight muscles to complain of but I will still work with the RumbleRoller Beastie this week. 

Week one marathon training review

This week I finished my first week of running workouts, along with my other cardio and light weights I am doing to prepare for a marathon in June of this year.  Logged a total of 14 miles.  My long run was yesterday consisting of 8 miles.  I kind of mapped out in my head the course I would take and stuck to it.  The course had a gas station which I was glad I planned as I needed to use the restroom.  The weather was in the mid 60's so I just wore a tech shirt and pair of shorts. I have been working really hard to keep my heart rate down as it averaged 147bpm.

The Orange Mud HydraQuiver™

The HydraQuiver by Orange Mud

Hydration is a must when doing any endurance activity especially in the Arizona heat. While competing in a race sure there are water stations, but not while out training, unless you plan the perfect route. Even while out on a race course, I like to wear my own water, then I can simply have access to it when ever I want.  I am not a fan of holding things while I run, scissors included.  I don't like to wear belts around my waist holding small bottles either.  While training, I used to wear the belt with bottles but often I would be running and the bottles in the front would pop out.  I tried using backpacks with bladder systems in them and those became a pain to fill, then store upright before a run. Not to mention the hassle of washing the bladder out afterwards. Once on a mountain bike ride, I had the mouth piece get stuck open and literally throughout the 15 mile ride lost all my electrolyte drink, as it slowly dripped down my legs and bike frame.  So enough of what I am not impressed with but onto what works and I love. The HydraQuiver™ made by Orange Mud.  The HydraQuiver™ uses the same plastic bottle, 24 ounce or 20 ounce bottles that are common to fit in a bike cage or a cup holder in a car.  I have a lot of these bottles at home, so grabbing one is easy and I'm out the door. In the summer, I store a few in the freezer half frozen with water or my favorite HoneyMaxx drink.  The zippered pocket right behind the bottle is roomy enough to hold energy gels, keys, cell phones, money.  It's excellent for long runs in which I am doing now preparing for a marathon this summer.  The bottle is easy to reach and is easy to replace. Just a simple swap of bottles and your off and running again. There is a adjustable velcro strap on the bottom of the bottle holder, which is very nice if you want to switch to a bottle that may be a little taller and you don't want it riding so high in the holder. The pack itself rides high on my back so it does not bounce with my stride and is super comfortable with the padding built in.  It has a clip inside the zippered pack for your keys, making them faster to find in the pack.  It also has an earphone port, for those that run wearing music.  On both shoulder straps there are velcro enclosed pouches for more storage if needed for storing energy gels or bars which are very easy to reach. The strap pouches can even fit a large cell phone, such as mine that is pretty large at 2.5 inches by 5 inches big.  The HydraQuiver™ is very comfortable and is a must have for any runner or outdoor enthusiast. Orange Mud put a lot of thought when designing this hydration pack.  For those going longer distances or use a lot of fluid, they even have the HydraQuiver™Double Barrel, which can hold two bottles.  Check out the photos I've posted showing off the awesome features of this well designed hydration / fuel pack and more. 

Clip inside the pack and access for earphone cord. 

Adjustable velcro strap allowing for different size bottles. 

Adjustable velcro strap allowing for different size bottles. 

Padding and strap pouches.

Strap pouch

The HydraQuiver is made in the USA and was designed by Josh Sprague the CEO of Orange Mud.

Training starts off 2014

For the past month I have been keeping my training to the set of rollers I use and a few road rides.  I have planned out my marathon training which will begin this weekend.  I have not signed up for the race yet, but will in the next few weeks.  I am not looking at setting any record time, just looking to put another under my belt.

Lost Dutchman Race Report

To start off with, I will tell you how I finished the 26.2 mile race, I finished in 5:37, 14 minutes faster than 3 years ago.
I got to the shuttle buses early enough for the almost 45 minute ride to the start. I was able to keep warm staying inside one of the "Warming" buses. Put my race number on while resting in the bus as well as started my nutrition for the day. The start at 7am was a little cool, so I was glad I opted for the leggings. The first 7 miles are on a dirt trail mostly downhill. My pace was a little to fast but I felt comfortable. My hydration was perfect. I started feeling like walking more around mile 15. It was at mile 18 that I broke out the cell phone (my phone a friend option) and called my wife to get some mental support and letting her know I would not be hitting my planned goal I had set out for. She told me to keep running and keep my pace up because she was getting our son and daughter ready to come watch me cross the finish. With that in mind I had to keep moving as fast as I could. The lactic acid was building up in my legs and I had to stop and stretch a few times near the end, which felt good. Near mile 23 I started picking up my pace knowing the finish line was getting close. In the last 4 miles I passed about 5 other runners which was a huge metal boost. I know for my next marathon things I would do different but with the training I put in for this one I am very happy with my result.

My next race looks like a sprint triathlon in mid-May here in Arizona.

Two days away

I am looking at picking up my race packet today for Sunday's race. I have been mentally preparing myself and getting my race gear together and charged up my Garmin. I have been going over the course in my mind and looking at the course map. I feel very prepared for the race.

17 mile training run

The 17 miles with my training partner, Jen, started off at 6am and 37 degrees out. I was freezing for the first 3 miles. The route we took along the canal had patchy fog hanging over it. Coming off from last weeks high doing the half-marathon in 2:15 the pace was a little slower. I used for the first time to test out on my Achilles tendon, KT Tape. It seemed to work really good. The taper for the full marathon now starts. A few more long runs ,which we are going to try and do a few on the real course and we should be set. Recovery was fast and not feeling anything today.

P.F. Chang's Rock 'n' Roll Arizona - Half Marathon race report

Sunday was the half-marathon. The weather was perfect as well as the course. A few hills, which I realized only after seeing my heart rate climb and my pace slow. I used the half-marathon to prepare for the Lost Dutchman full marathon next month in Apache Junction. I ran the course Sunday in a time of 2:15:47, which I am pretty proud of. I was able to keep a good pace and ran the whole time. Nutrition was pretty good. If I could hold this pace for the full marathon I would be very happy, but I know this won't happen. Training will continue.

Taper Run was perfect, last minute prep

Sunday's taper run of 7 miles was great. It was done before the sun even had a chance to come out. It was at a brisk pace I hope to be able to maintain during the half-marathon Sunday. Nerves have started in, and I have not even picked up the race packet yet. Thursday I will start to lay out my clothes to make sure I have everything. I was able to swim .75 at the gym the other night and treated myself to 20 minutes in the steam room. The weather is suppose to be perfect Sunday, looking forward to a great race.

a short taper this weekend coming up

This week has been pretty good. A few core workouts and a swim. Looking forward to a shorter LSD run on Sunday. Only 7 before next weeks half-marathon. Kind of funny but the run might be done before the sun is even up. Legs are feeling great and look forward to tuning up the bike and start riding. I am getting more mentally prepared for the races coming up and am excited.

Raising Money while you train.

http://www.plus3network.com/home/faq


Keep track of your mileage or distance and help raise money. I have been part of the Plus 3 Network for over a year now and upload my Garmin after my workouts. Check it out.

Things that make a run

I know all one needs to get out and run is a pair of shoes but that would mean leaving the house in under 5 minutes. It takes me about 10 to 15 to get out the door sometimes for a run. Three items (lately) I can't run without. First of all my Garmin 205, to keep my on pace. Second is my Road ID just because something happens. Third is my Thorlo's Experia socks. Any of these items missing and the run would fell awkward.