Tuesday, December 27, 2016

Training log - Week ending 12/25/16

This week was 42 miles of running and 12 "miles" of pool-running -- training log is here.

This was a rebuilding week, as I shifted from pool to land-running again.  While my normal schedule is to take Monday and Thursday as my pool-running days, I moved things around this week so that a) I had a pool-running day after each two day set of running on land and b) (more importantly) I could meet my friends for the traditional White House Christmas Tree run.

That meant that Tuesday and Friday were planned to be my non-running days this week.  Which was convenient, because I woke up on Tuesday with a bad head cold, and spent much of it in bed.  By Wednesday, I was feeling slightly better - enough to "go" back to work (I telecommute, so I don't generally take sick days unless I'm really non-functional) and to try an easy run.  I felt better after the run, so it was apparently the right choice.

By the end of the week I was past the point of being contagious, and ready to reintroduce myself to society.  Which was fortunate, since that was my designated day to try out "Solidcore."

[It's worth noting that during my training cycles, I'm conservative in my fitness routine - sticking to the cross-training and workout structures that I know work for me (and more importantly, won't get me hurt).  Times like now, when I'm in between cycles, are when I get to experiment with other stuff, be it side-crow pose in yoga, or hard swimming workouts, or Solidcore.  Or maybe spin class, some day.]

The class relies heavily on Solidcore's version of a Pilates reformer - like a reformer, it has a padded platform (a "carriage") that moves back and forth on rails, with different springs that can be hooked or unhooked to add or reduce resistance.  Unlike a reformer, it also has a padded stable platform on each end, marked lines on the carriage, and two sets of cables with handles at one end of the reformer (a Pilates reformer only has one set of cables).

The routine itself (at least for the class I took) could be broken down into four stages - we opened with what I'd call "active planks" - holding the plank position and then doing various pikes or crawling on one's elbows.  From there we transitioned to a sequence of squats, with one leg on the floor and the other on the reformer.  We were encouraged to squat very deep, and to use bars on the reformer to balance, so the exercise emphasized strength, not balance.

Then we moved on to the core section - more planks, side planks, pikes, and crunches using the reformer, before finishing with some arm strengthwork - using the cables that were attached to the reformer while kneeling on the reformer.  Then you're done, and you immediately leave the room.  (well...after high-fiving your neighbor and wiping down the reformer). It's a short and aggressive workout that is performed at full intensity throughout.

There's not really any mobility work or stretching - it's just pure strengthwork, using your own body weight plus a bit extra resistance from the cables or small handheld weights.  You work one body part at a time, with no rest breaks, before moving on to the next.  The work itself consists of controlled slow movements, interrupted with the occasional pulsing movement.  Thus, a great deal of the workout involves eccentric work- the controlled lengthening of the muscle, as opposed to concentric or isometric work.

[to explain the difference between the three types - when you perform a biceps curl using a dumbbell, the curl itself is an example of concentric work - the biceps contracts/shortens.  When you slowly lower the dumbbell after, in a controlled lengthening of the biceps, that's eccentric work. If you were to perform the biceps curl partially and then hold the weight still, that would be isometric work.]

Solidcore's focus on slow eccentric work here is notable - while concentric, isometric, and eccentric work all build muscle, it's generally eccentric work that makes you sore and shaky.  For a real life example, you can just remember your last marathon.  Or rather, the sore quads after.  While the soreness and stiffness in other leg muscles fades fairly quickly, quad soreness can persist long after the race.  That's not because you use the quads more than other leg muscles when running (at least, hopefully you don't), but because the quads work eccentrically, especially when running downhill, while the glutes, hamstrings, hip flexors, and calves are working concentrically.

So...do a workout grounded in eccentric work, and you're sure to be sore after.  Combine that fact with the aggressive start to the workout (no "easing into it" here), the exclusive focus on one muscle or area at a time, and the warmth of the room, and the workout is designed to seem intense and to leave you sore and stiff after.  Loud music and an encouraging instructor add to the sense of achievement.

I left the workout with mixed feelings about it.  I think Solidcore appeals to people who like feeling sore and shaky and accomplished after a workout.  But, there are other ways to earn the same level of fitness and strength without that manufactured soreness and discomfort, it just takes more time and a well-structured gym routine.

As an analogy, consider two track workouts, each being 6x800 with the same goal paces and the same recovery.  The only difference is that one is preceded by 20 minutes of easy jogging plus some drills, while the other workout is performed cold - you go from standing still right into the first 800.  The workout performed without a proper warm-up will unquestionably feel harder and most likely leave you more sore after, and you'll also get it done in less time.  But was it really a "better" workout?  Again, it depends on whether your goal is to improve your running while minimizing risk of injury, or to feel accomplished based on how tough the workout felt and how sore you felt after.

Solidcore is very good for people who have very limited time and need to be in and out.  The workout lasts 50 minutes, and it is a very timely, orchestrated 50 minutes - no running late here.  The facility itself was also very nice - impressively clean, with tons of "extras" like hair ties, mouthwash, and hand towels.  The instruction quality was very good - very clear cuing and no missed movements or spending less time on one side versus the other.  (full disclosure - the instructor is a friend).  Overall, it's a high quality experience.

Despite that, I don't think Solidcore is for me.  At least not as a regular thing - I may go from time to time to be social.   As I had suspected when I signed up, the workout focused on what I've already got: core strength, and upper body/quad strength.  In fact, it honestly wasn't too different from the workout one gets riding a strong horse (which I had suspected, based on others' descriptions).  But, in order to avoid running injury, I obsessively and continually work on my personal weaknesses - hip mobility and flexibility, ankle strength, and one-legged balance.  And my current mix of yoga and heavy weightlifting addresses those areas well, while Solidcore barely touches them.

But, that's me.  I would recommend Solidcore to anyone who wants a fitness routine that leaves them feeling accomplished and stronger, while not requiring a major investment in time.  It would also work for a runner who has a very weak core, and often "forgets" to do their prescribed core work (though it'd be more efficient and cheaper to just remember to do your core work...)

I would strongly recommend Solidcore to anyone trying to stay in shape for equestrian sports who doesn't have enough time to get out to the barn during the week - about 90% of the movements in the class I took translate to that sport.  In fact, Solidcore is just about the best way I've ever experienced to replicate the physical demands of a hard riding lesson without actually, y'know, riding a horse. Just make sure to warm-up and cool-down on your own before and after.


Monday: In the morning, 6 easy miles (9:07) - Christmas Tree Run I -  plus yoga.  Foam rolling at night.
Christmas Tree Run I

: Bed and foam rolling and Tylenol.

Wednesday:  8 miles (9:21) and foam rolling

Thursday: 10 miles (9:08) and some upper body weights and core, plus foam rolling.

Friday: In the morning, 12 "miles" of pool-running. Solidcore and foam rolling in the afternoon.

Saturday: 10 miles (9:20) and yoga in the morning.  Foam rolling in the evening.

Sunday: 8 miles (8:51) - Christmas Tree Run II - followed by upper body weights and core.  Foam rolling at night.
Christmas Tree Run II

Tuesday, December 20, 2016

Training log - Week ending 12/18/16

This week was 4 miles of running, 38 "miles" of pool-running, and 3000 yards of swimming -- training log is here.

Second week of returning, and I'm ramping back up.  My original plan was to wait until Monday of next week to start running, but unseasonably warm weather tempted me back a day early, on Sunday. And that first run back wasn't all that tough, though it didn't feel easy either.

The next two weeks will be a gentle ramping up of my running volume, but keeping things easy.  Then back to workouts after the new year.


Monday: In the morning, yoga and 7 "miles" of pool-running.  Foam rolling at night.

Tuesday: In the morning, yoga and 1500 yards of swimming.  Foam rolling at night.

Wednesday:  8 "miles" of pool-running and upper body weights in the morning.  Massage at night.

Thursday: In the morning, yoga, 3 "miles" of pool-running, and 1500 yards of swimming.  Foam rolling at night.

Friday: In the morning, yoga and 6.5 "miles" of pool-running with the belt in the morning.  Foam rolling at night.

Saturday: Iced in in the morning.  Upper body weights and core, 7.5 "miles" of pool-running, and  foam rolling in the afternoon.

Sunday: 4 miles (9:11) and then another 6 "miles" of pool-running, followed by a yoga class.  Foam rolling at night.

Monday, December 12, 2016

Training log - Week ending 12/11/16

This week was 17 "miles" of pool-running -- training log is here.

Race recovery week 2 (Electric Boogaloo).  Basically I short sold my recovery after Chicago, and now I have to complete the transaction.  With compounded interest.  (and yes, I mangled the metaphor).

The order from my coach was to keep things in the pool for a while, and so that's what I'm doing, as an investment in my spring cycle.  I started back with belted pool-running and very gentle yoga for the first week, plus some swimming at the end.  This coming week, I'm moving back to beltless pool-running plus more intense yoga classes and maybe some strenthwork at the gym.  

Then maybe I'll start back up with some easy running next week, depending on how I feel.  Maybe. I'm starting to miss running, and I'll unquestionably miss it more next week.  On the other hand I still feel fried, both in my legs and overall, and I want to err on the side of more rest rather than less.  A bit of fitness loss now will actually do me good down the road.


Monday: Fly back to east coast in the morning; 4 "miles" pool-running with the belt in the evening (just gently waving my legs in the water and chatting - no real effort here)

Tuesday: Very gentle yoga in the morning; 3 "miles" pool-running with the belt on the evening, plus foam rolling.

Wednesday:  Very gentle yoga in the morning; foam rolling at night.

Thursday: 5 "miles" of pool-running with the belt in the morning.   Foam rolling at night

Friday: Easy yoga and 6 "miles" of pool-running with the belt in the morning.  Foam rolling at night.

Saturday: 1000 yards swimming plus yoga in the morning.  Foam rolling in the afternoon.

Sunday: 8 "miles" of pool-running plus 1000 yards swimming and some injury prevention work at the gym.  Foam rolling at night.

Tuesday, December 6, 2016

Training log - Week ending 12/4/16

This week was 45.5 miles of running, 9 "miles" of pool-running and 500 yards of swimming -- training log is here.

Placeholder for race week.


Monday: 5 "miles" pool-running in the morning; 1 "mile" pool-running and foam rolling at night.

Tuesday: 7 miles, including a track workout of 4x800 (3:01, 3:00, 2:59, 3:03, followed by 500 yards recovery swimming.  Foam rolling at night.

Wednesday: 6 miles very easy (9:32). 2 "miles" pool-running  and a massafe in the afternoon.

Thursday: Very minimal upper body weights and 4 "miles" - mostly easy, but with one mile slightly uptempo, at goal "first-10K-of-marathon pace" (7:17).

Friday: Off.  Travel.  .

Saturday: 2.5 miles very easy (9:36).

Sunday: 26.2 miles in 3:11:11 (7:18).

Monday, December 5, 2016

Race Report: California International Marathon, December 4, 2016

I ran the California International Marathon yesterday, finishing in a time of 3:11:11.

This race has always been a bucket list item for me - I've heard great things about it, and I've never run a net downhill course before.  Nor have I raced in California.  So when I realized a few days after Chicago that a) I was entered in CIM (I entered it much earlier this year) and b) that several online friends from the RunnersWorld Online Forum were entered, attempting a marathon double sounded appealing.

But also risky, both in terms of burnout and potential injury.  For that reason,  this race was a "maybe" for me all the way until I hit the taper.  I knew that I was taking a risk by running a second marathon so close to Chicago, and so resolved to pull the plug if I ever felt burnt out, or if any injuries started flaring.  But neither happened, fortunately.  In fact, I ran some surprisingly good workouts in the shortened training cycle between the two - good enough to make me fantasize that maybe this could be a really good race for me.

Because the race was tentative for me, I booked my flight tickets on Southwest. Because Southwest has no change fees,  if I decided during this cycle that doing CIM was a very bad idea (instead of "not a great idea") then I could just reuse the tickets later.  Flying Southwest meant that I had to fly out of Baltimore's BWI airport, rather than one of the DC airports, but it was a worthy trade off.

The flight was uneventful, except for the strange stares I received when I wore my flu mask once again.  Whatever - better stares than illness.  Since Southwest lets you pick your own seats, I sat myself next to a thin guy in a Boston Marathon hat who was (as I surmised) going to Sacramento for the same reason I was).  My thought was that he would be more tolerant than others of a) my flu mask and b) my constant water drinking and associated bathroom use.  I was right on both counts.

When I landed at Sacramento, I headed directly to my hotel, and hit bed not too long after.  Since I had a very early wake-up time on Sunday, I decided it made sense just to stay on east coast time as best I could, hitting bed between 7 and 8 pm (10 and 11 pm) and waking between 3 and 4 am (6 and 7 am).


Saturday was a lot of resting, HBO watching, and Chipotle eating, plus a slightly longer than planned shake out run, and a slightly longer than planned walk to the expo.

By way of explanation, Sacramento's streets are laid in in a grid, with lettered streets running horizontally and numbered streets running vertically.  So addresses like "13th and K" are very very familiar to me.  At the same time, I'm used to Northwest DC (I lived in Dupont Circle for over a decade), where the numbers and letters increase as one heads north and west.  In Sacramento, it's the reverse, with the letters and numbers increasing as you head south and east.   This small detail left me directionally challenged, and every time I left my hotel, I headed in the wrong direction for several blocks before turning around.


Sunday morning dawned early but not early, per the east coast/west coast differential.  Per the race literature, the buses departed the convention center at 5:00 am for the start line.  However, it wasn't clear if that meant that ALL the buses left at 5:00 am, or if they started leaving at 5:00 am and departed in waves for some time afterwards.  

I had planned to meet my online friends (a step up from imaginary friends) Scott and Mark at the convention center at 4:55 am, but we revised to 4:45.  Which ended up being the right choice, as that's when the queues began to flower.    We boarded a bus a bit after 5 am, and arrived at the start area around 5:40 or so (if I recall).  With a 7:00 am start, this was plenty of time to chill in the bus (we were allowed to stay on board), listen to music, drink water, and eat more breakfast.

Around 6:10 am, I decided it was time to get to business, so I stepped off the bus for my first pass through the portapotties (which were amazingly plentiful - this race gets it right).   It was fairly chilly.

I had been planning to race in my sportsbra, but decided that the tank top was a better choice, so I changed in one of the portajohns in the dark.  (there were minimal  lines at the time).  I somehow managed to accomplish this without a) letting anything touch the floor, b) having anything fall into the void, or c) pulling a muscle.  I credit yoga.  Then I did some stretching, checked my bag, and did some more stretching.  Plus a few short jogs of 50 feet or so.  I don't like to warm-up for a marathon, other than stretching out my hips - why add any more distance to the 26.2?  But I do like to include a few short test jogs to make sure my shoes are tied just right, my gels aren't rubbing too much, etc.

This period was also punctuated by a meeting with my previously online friend Jim, a 61 year old running wunderkind.  It was good to chat with him and finally meet in person.

The start area was all self-seeding, no mandatory corrals, but it worked well here.  This is a race that caters to serious runners - the anti-Rock and Roll -  and my sense was that everyone lined up honestly based on what they intended to run - no first timers with delusions of grandeur.    Since I always like to start conservatively, this was a small race, and I had no real chance at a masters award here (so gun time didn't matter), I lined myself up with the 3:23 pace group.  My thought was that over 26 miles, I could just work my way through group after group - from 3:23 through 3:13 to hopefully 3:08 or faster.


The gun went off and we started.  I had felt pretty energetic the day before, but actually felt a bit off in the first few miles - very sluggish (and the first split ended up being very slow).  It was slightly concerning, but I've also felt that way at the beginning of some of my long runs, so I didn't worry about it too much.  Perhaps it was because of the long wait pre-race, perhaps it was just because.  Either way, I took my first gel a bit early, at the 3 mile mark, and perked up a bit after that.

This race is a rolling downhill course, and I can't help repeat what everyone told me before.  None of the hills are particularly challenging or hard - in fact, towards the middle of the course I found them to be a nice reprieve from the downhills.  But they did keep coming, and each one took back some of the time gained on the previous drop.  In retrospect, I also wonder if I was too cautious on the early downhills - I deliberately held back to save my legs for the second half, but I'm not sure that I accomplished that much by doing so.  My hunch is that I could have flowed down them a bit more (as long as I didn't push them) without additional damage to my quads.

My plan for the race was to stay conservative through around mile 12-13, where the biggest of the uphills ended, and then start opening up.  Carefully.  I still didn't feel great (not horrible, but not sharp), so I just kept slurping gels and drinking water (for those of you who care, i.e. Julia, the total was 9 gels plus three bottles of water).   Around mile 8 or 9, there was a big sign "Dianetics" and a few wide-eyed happy people handing out oranges.  I declined, fearful that I'd end up dropping out and marrying Tom Cruise.

[Of course, 20 years ago, if you had given me the choice between running a marathon and marrying Tom Cruise, I would have chosen door B.  Weird how preferences evolve over a lifetime.]

The second half of the race had a few negligible uphills and a lot of nice gentle downhills, and I tried to pick up the pace some, but my legs were dying.  The soreness had popped up a while ago - this was more of "losing air in the tires" feeling.  So more gels, more water, and careful metering of my effort to the finish line.    I also recalled conversations with several marathoning friends, where we agreed that one of the interesting things is that your legs can feel horrible and wobbly and shaky, but you can still actually be running decently.  I decided I was in that category.

Having seeded myself so far back, I was still passing people even as as I was fading, which helped a lot.  And every time I saw a large group pulling close, I hoped it was the 3:08 pace group.  It never was, though.

I made it through mile 20 without issue, and a few minutes later ran under a "wall" that towered over the course - amusing.  Not as funny as the guy in the Grim Reaper costume that used to hang out at mile 20 of the Marine Corps Marathon, but a nice touch nonetheless.

Then it was over the bridge that was the last "hill" and we were into Sacramento.  I could tell that I was maxing out my legs, but that's part of finishing a marathon.  And since I run watchless, and had no idea what my actual splits were, I was able to fully believe that I was on track for a major PR.

A few weeks back, I had paced a friend through the final miles of the Marine Corps Marathon, as other runners fell apart, cramped, and started to walk.  I encouraged them "relax and flow forward" - when you're tightening up and agonizing about the finish, trying to fight doesn't help - it just makes it worse.  So I coached myself onward, repeating "relax and flow forward, relax and flow forward."

It worked, to an extent.  I got what I could out of my legs, but it wasn't much.  I was running on my heels, in my own variant of the "mile 22 shuffle stride" - not fun, but it was what I had to work with, so I went with it.  At least I was moving forward.   My quads also shifted from painful to numb at this point - which was concerning but also convenient.  On the whole, a plus (marathoner logic).

Somewhere past mile 25, Jim passed me - on his way to a 3:10 (PR!) at the age of 61. (!!!!)  It was both massively inspiring and slightly depressing, as I realized that I probably wasn't running quite as fast as I had hoped.  (On the other hand, I apparently now have a 19 year window to set marathon PRs, so yay!).  But nothing to do except keep motoring with what I had - Jim encouraged me to come with him, but that just wasn't happening.

The course ends with two 90 degree turns - one onto 8th street, and the second into the finish chute.  I counted down the streets...11th, 10th, 9th, and turn on 8th.

This was the point where I was supposed to start kicking.  But just the opposite happened.

 Apparently the bargain I had struck with my legs was contingent on running in a straight line.  A turn was deviation from these terms, and so my legs pulled out of the deal.  They went into full rigor mortification, and I hobbled gamely, if lamely, across the finish line.

As I did, I noted the finish clock at 3:11.  Not what I had hoped to run, but I don't think I could have gotten much more out of my body today, and there is a great deal of satisfaction and pride in that.


Splits were:
Mile 1: 8:11
MIles 2-3: 14:47
Mile 4: 6:59
Mile 5: 7:06
Mile 6-7: 14:10
Mile 8: 7:14
Mile 9: 7:24
Mile 10: 7:09
Mile 11: 7:19
Mile 12: 7:16
Mile 13: 7:15
Mile 14: 7:05
Mile 15: 7:18
Mile 16: 7:14
Mile 17: 7:01
Mile 18: 7:11
Mile 19: 7:10
Mile 20: 7:17
Mile 21: 7:14
Mile 22: 7:20
Mile 23: 7:28
Mile 24: 7:24
Mile 25: 7:24
Mile 26: 7:31
last .21: 1:41 (8:14 pace - just nothing left)


The aftermath of the race was a lot of fun - I got to see Jim yet again, and congratulate him on his major PR. It was really cool to witness that (albeit, from behind...).  Scott and Mark also ran significant PRs, and Katie (the other member of our running group)  had a great race only a few months post-partum.   Katie, Scott, Mark and I (plus sig others and friends) went out for lunch after, where I had too much food and too many drinks, including the watermelon drink I had been anticipating since I made the reservation a few days prior.
Myself, Mark (Seattle Max), Scott (Brewing Runner), and Katie (KK Runner).
Not Pictured  Jim (Jim E 1955) and Robin (RLK117)
This was really good.


As for whether I'm happy I did this race, the answer is a resounding yes.  Though I had hopes based on my post-Chicago training that I might be able to PR at this race (and maybe even get close to 3:05), that was never the primary goal in running it.  I've always wanted to run CIM, and to do it and also meet Jim, Scott, Katie, Mark (and have forum-mate Robin cheering for me at various locations) was the primary purpose.  Mission accomplished, and a total success.

CIM was a great race, and I definitely recommend it to others - it's as good a place as any to take a shot at a PR.  And I'll probably run it again at some point, with a training cycle dedicated to it.

As for why I didn't run faster?   I can't think of anything I would have changed between the two races or on race day.  I tapered well, and I clearly paced it in a way that eked every last bit out of my body.  Perhaps I could have been less careful on the downhills.  On the other hand, perhaps I would have imploded worse at the end, had I not been cautious early on.

I did two things that some other marathoners find slightly odd - one was running this race with my watch blanked; the other was seeding myself fairly far behind the pace I was intending to run.  I don't think changing either of these things would have resulted in a faster race, though.  Chasing goal paces early on would probably worsened the late race fade, and seeing my splits in the last few miles (or even in the early miles) would have been demoralizing.   Running off of feel, I got everything out of myself that I could.

At the end of the day, I think that Chicago just 8 weeks prior caught up to me at CIM.   Some people recover very quickly - I tend to have lingering fatigue that can hide until least convenient, like race day.  I also think that the weird cycle of 3 weeks recovery, 2 weeks training, 3 weeks taper left me a bit short on endurance.  Which isn't to say that I wish we'd done things differently - had I tried to cram more training into that time frame at the expense of recovery, I would have just gotten injured or fried.

So, having tried the two marathons in one training cycle, I now know that it's not for me.  Live and learn, and I'm glad I tried it, rather than wondering.   If you don't experiment, you never reach your potential.   But, for ME, all indications are that it's far better for me to try to parlay post-marathon fitness into shorter distance races, and so that's what I'll do from now on.

Of course, it's not over yet.  Executing the two marathons in one training cycle is analogous to climbing a mountain in one sense - it's not a successful attempt until you've returned to base camp intact and alive.  Or in my case, until I've recovered successfully.  And based on the obscene gestures delivered by my legs yesterday, that's going to take a few weeks of nothing but pool-running, swimming, yoga, and eating.  There will be no January half-marathon for me, and no full marathon in the spring of 2017.  Just plenty of rest and recovery, followed by working on my 5K and 10K PRs.

Other notes:

  • Weather was perfect - started at 42, ended at 45, really no wind.
  • I had originally planned to stay in the Cal Expo area, a few miles from Sacramento, and rent a car.  However, I opted to relocate to a hotel in downtown Sacramento right by the finish line and the start shuttles - it was my first time in Sacramento, and I didn't want to make things too complicated.  However, if/when I do this race again, I'll definitely stay in the Cal Expo area (saving a good chunk of money) and rent a car - Sacramento is not a difficult place to drive around or park.
  • If you're on the east coast and you fly out west to run this race, just stay on east coast time. The sun sets around 5:00 pm local time, so it's easy to go to bed at 7 or 8 pm local time (10-11 pm east coast time). Which in turn makes the 5 am buses on Sunday easier, AND minimizes jet lag.
  • For a moment during the latter stages of the race, I thought I was hallucinating when I saw signs for US 50.  Only to realize that it was indeed true.  US 50 is also a major road that runs through DC (I sometimes run along it) and runs east to Ocean City Maryland. I spend a LOT of time on that road on the east coast, and so it was surreal to see it on the opposite side of the continent.
  • It was really good to see/meet/hang out with the RWOL 3:20 group.  
  • Had a slight asthma attack post race, which also happened after my Turkey Trot 5K.  Neither was very bad, but still concerning.  Since I'm on Advair, they shouldn't be happening at all.  After allergy season ended, we decided to bump down the strength of my Advair to the lowest possible, but I'm (sadly) thinking I need to bump it back up.  Annoying.
  • To DC natives worrying about the hills at CIM - seriously, they're like Rock Creek Park (and not the bad ones).  If you train in Rock Creek Park, you'll be fine.
  • Wanna know how you carry 5-6 gels on each side?  Here you go.  Apply bodyglide to sides, then safety pin gels to shorts.  Then fold gels over edge of shorts so they're tucked in between shorts and skin, where they sit securely until you need them.