6mm drop Speedcross 3

Well I'm on the 2nd pair of Speedcrosses.  The first pair served me well through the winter, but received significant abuse on the snow-sidewalk style running.  And as my feet keep growing, they became too small, so with Woodstock 100 mile approaching, I opted to get a new pair.

I like the speedcross 3, they are a solid built shoe, that is very comfortable, provides adequate protection, and fantastic traction, especially in gnarly mud.  But, extensive running in them definitely lets the sides of my knees (IT bands) know that they have a pretty heavy/overbuilt heel.

So, lets fix this.  The Speedcross actually have a nearly perfect heel for manipulation.  While Salomon claimed to have reduced the drop on the SC3 to 9mm, I thought it felt more like the typical 10-11 used in the 2.  Thus, I wanted to cut out 5-6 mm and end up with a 5-6 mm drop.

Its pretty simple:  Get a hacksaw and go at it.  Tools required:  Tape measure or ruler, hacksaw, gorilla glue.

First I used the tape measure to draw an outline to determine where to cut using the saw.  Be patient when doing the cutting.

Trying to follow my outline

Cut all the way to the edge of the red foam, where the black line ends, top middle

After making your initial cut, go ahead and cut a slice (5-6mm slice) for me.  Again exercise patience when doing this.

Saw'd out a 5-6mm foam slice

Shoes - foam slice

Gorilla glue the shoe back together

When glueing them back together - I used Gorilla glue.  Gorilla glue requires a little bit of water to activate, thus lightly dab water onto both of the sides of the midsole you want to glue back together.  Be very conservative in your application of gorilla glue as it tends to expand and bubble if over applied.  Also, you'll need some weight to keep the midsole compressed while the glue dries.  I used a chair, and by having a chair leg sitting into the heel cup of each shoe, I was able to weigh down the chair, and thus compress the midsole (sorry I forgot to take a picture of this).

6mm drop speedcross 3 hard at work @ Woodstock 100 mile

Almost 6 weeks paleo (but not living in a cave yet)

Paleo, rambling, and stuff on the way...

  Honestly, I've been thoroughly enjoying the paleo diet.  I almost find it liberating (who would have thought eating bacon is liberating?).  There have been a couple times where I "cheated" on the diet, but honestly I'm not going to be so strict that I am miserable or turn down a piece of chocolate raspberry birthday cake that my mom baked for me.

Being in PhD candidate in a nutrition department I struggle with the concept of going against what is classically defined as a healthy diet (low saturated fat, high carb, moderate/low protein) by the higher ups.  This includes the American Dietetic Association (maybe most prominately), but one thing I know from first hand experience is that members of the ADA aren't always great at understanding the biochemistry behind a diet (no offense!), and stick to memorizing guidelines.  Well what happens when those guidelines are outdated, lack incorperation of the latest scientific knowledge, straight up wrong, and perhaps motivated by politics?

Ok, I am not going to go all conspiracy theory, overzealous, paleo promoting. There are lots of other people out there doing that, so if that's what you want, check out Robb Wolfs blog.  Hah.  But seriously, he has some great ideas, and his podcast is fun to listen to.

Lets see, first hand impressions from the diet.   I've been avoiding grains, especially wheat.  When I am hungry, lacking paleo snacks, I'll still try to avoid wheat, sometimes I can find nuts at the cafe's on campus, but I am not totally opposed to some corn chips, or Mediterranean chicken kabobs that are served on rice.  I'll occasionally grab some hummus, and although legumes are a no-no on paleo, hummus is high in healthy fats, so I am ok with that.  As I said, this is a generalized way of eating, where 90% of my food is within the optimal window, and most days are 100% paleo, but sometimes I want to sprinkle some goat cheese on my salad, so I do. When in a tough situation and I am hungry, I will resort to high-fat low carb foods that are free of processed ingredients.

Following a paleo style diet has also encouraged me to reintroduce foods to my diet that were somewhat lacking following a high carb, low fat runner diet, like butter.

Coffee in the morning + 1 tbsp (grassfed) butter + 2 tbsp heavy cream.  Ummm that is dang tasty.  Put some cinnamon in there and you are good to go for a couple hours.  I'll will have this for breakfast before long runs on the weekend and find it keeps me quite satietated.

nom nom nom

 Other foods I have been recently been experimenting with include kale, parsnips, squash, sunflower seeds, various vinegars, eggs from birds other than chickens, buffalo, and venison.  No longer am I perusing the grocery store isle looking for lean ground beef (96/4), but instead try to buy grassfed beef with normal 85/15 lean/fat ratios, and honestly, it costs a similar amount.

As a runner, who occasionally does a glycogen requiring run (ok I like lazy, slow fat burning running, most of the time), I still do need to make sure I am getting enough carbs.  Carb sources for me include sweet potatoes, white potatoes, squash (butternut and pumpkin mostly), fruits, and occasionally I will eat rice.

Another thing I have been doing on my longer runs, besides having mostly fat for breakfast before running, is that I have been avoiding consuming calories during them.  Doing this "hopefully" will help optimize my bodies ability to run on fat (mechanism), and I have completely multiple 3 hour runs with no calories and felt no ill effects.  If I can keep this up for the rest of the winter, it'll be interesting to see how this influences my racing in the spring. I think the concept of becoming fat adapted endurance athletes is becoming more and more popular, and I am guessing this is going to be a HOT topic in the next couple years.

Several blogs are in preparation, including an overhaul my interpretation of the data on how diet influences cholesterol levels, something grossly misrepresented by the ADA, and most MDs.  I will also explain data from the EPIC study conducted in 2003 in the UK which compares several indices of health between vegetarians and meat-eaters with a HEALTHY diet.  Lastly, I'll give my two cents on celiac disease versus gluten intolerance versus wheat intolerance.

Lastly, I keep hearing the diet term FOD-MAPs being thrown around.  I think one of my classmates is doing a presentation on this type of diet, and will listen to what she has to say, and try to synthesize some of my own thoughts on the topic.

**  Just saw this on the twittersphere thought id post it here too!  Duncan Callahan (Elite ultrarunner) talks about 1 year paleo  **