Wednesday, December 12, 2012

Rules of the Road - My Winter Base Training Rules

Sue's near sightedness was a constant distraction during board meetings

I'm proud to say that, since the beginning of November up till now, I have not missed or skipped a workout of any type. Not a world record by any stretch, but six straight weeks of perfect training logs provided a much needed positive boost during a challenging stretch at work and at home. And with my baby girl not sleeping through the night almost that entire six week stretch, I'm pretty proud of that.

Saturday, December 8, 2012

New Balance MT110 Shoe Review

New Balance MT110 - titanium color scheme
I've been running in the New Balance MT20 for over a year now, and they have served me well. I've never run a lot on trails, but when I have, I've run solely in the MT20s. As trail running has become more a part of what I love to do, I've found the MT20s to be a great step forward, but somewhat lacking in one major area.

Friday, November 23, 2012

Winter Base - Gotta Start Somewhere

After the disaster that was the IMT Des Moines Marathon,  it was back to the drawing board for the rest of the year. Plotting out my racing for 2013, and planning a few triathlons in addition to my normal road racing, a little more resolve began to surface. But to get there, it's going to take a little winter base training. Here is how I plan to do it.

Wednesday, November 14, 2012

Merrell Road Glove Review

Barefoot running is a fad. There. I said it. The sole of the human foot was not designed to run over broken glass or over jagged rocks. Which is why so many "barefoot runners" are obsessed with the funniest misnomer in running shoes today - "barefoot running shoes".

Friday, November 9, 2012

Perfectly Imperfect

Some people are planners, and some people are doers. And some people can mix the two, maybe 60/40 one way or the other. When I first began running, I tried to be 100/100. I wanted to not only have the perfect plan, but to execute it perfectly as well.

Tuesday, November 6, 2012

The Un-Taper, or, Thank God I can Run Again

Marathon build up is always an exciting time. A lot of miles and hours of training logged, a pair of shoes or two retired, and the satisfaction of working hard towards a goal (even when it doesn't work out the way you want). The last few years, though, it has been a bit of a sad time for me.

Wednesday, October 31, 2012

IMT Des Moines Marathon Race Recap

In April this year, I began planning my racing for the year. I had made the decision in Fall 2011 to run more shorter, faster races, but I just couldn't shake my need to run a marathon. For some reason, there is no escaping it. I love going long.

Monday, October 22, 2012

Marathon - the Day After

As I work up the race report for the IMT Des Moines Marathon, a video for your pleasure. For anyone who has run a marathon, you know what this plays homage to. Enjoy.

Saturday, October 13, 2012

Bronchitis and Running

Last Saturday, I had a 14 mile run that went fantastic. The cool fall air was the perfect temperature to keep me from freezing out or overheating. As I finished on the jogging trail by house and slowed to a walk, my chest tightened a bit, and a deep, phlegmy cough resonated out of my lungs. Uh oh.

Monday, October 8, 2012

Taper Madness

"Oh, that's right, no more speed work. And I'm only running 4 miles today. Fun!"

This is it. The hay is in the barn. The work has been done. Taper time is every runner's least favorite time. After months of logging miles, carefully tracking every hard effort and squeezing the most out of every mile, there is no more good to be done.

Prior to my first marathon, I thought the taper would be good. A time to redirect energy, recover mentally, and avoid some of the burn out starting to set in. Couldn't have been further off. There are only two words that sum up the taper, in its entirety:

Sunday, October 7, 2012

Getting My Reputation Back

It wasn't that long ago, but there was a time when I was a 240 lb. behemoth, marching the grounds of Iowa State University. At one point, that 240 lb. gorilla was a 225 lb. dude who was really into fitness and getting big and strong.

Fast forward two years, and that 240 lb. gorilla was a 180 lb. born again runner, blazing trails on the sidewalks of the Westside of Cedar Rapids, IA. That 180 lb. runner was a man with a diet and attitude that did not closely resemble anything from the days of the 240 pounder.

Monday, October 1, 2012

Is The 20-Mile Long Run Really Important?

Is a 20-mile long run really the answer?

Did someone miss their long runs on the weekends?

Having a new baby in my life has been awesome. Little HG is incredible. Life was pretty good before, but now it is great. But as any parent who has tried to combine training and learning the ropes of being a first time parent knows, it's tough. And if you have not been consistent enough with your training leading up to that, it is even harder.

Finally, another post

It has been an eventful last few months here! My last post preceded my wife and I having our first child, a little girl. We couldn't be happier, of course, and she is beautiful and happy. And loves to smile.

Thursday, May 24, 2012

My Plantar is a Fasciitis

If you've never been injured, than you haven't been a runner very long. I consider myself lucky. Without anything outside of some mild overtraining and a few illnesses, I rarely have an excuse to miss a run. In the past two years, I've been injured - hanging up my running shoes and pining to run - exactly 0 times.

Slinky On A Treadmill

OK, I know it. No posts for almost two months. "Roosh, why have you foresaken us?" You ask. It isn't you, It's me.

I have lots to update on, so that will come in the next several posts. I am still working my way towards vegetarianism. I am still working my way towards minimalism. And I am still working my way to being a more fit, healthier human being.

TO give you a brief synopsis of the past few months - everything from a (unpaid) promotion at work, to preparing for the arrival of our first born, to tons of additional drama has entered my and my wife's life. So lots to catch up on.

Keep an eye out the next few days, more posting to come! Until then, enjoy the slinky! Mesmerizing, isn't it?

Wednesday, April 4, 2012

Nike SMS Roadrunner: A Toddler Shoe with a Flat, Flexible Sole | Runblogger

Nike SMS Roadrunner: A Toddler Shoe with a Flat, Flexible Sole | Runblogger:

If you've read even a handful of my posts, you know I am a big fan of Pete Larson over at Runblogger. Unlike most running themed blogs (i.e. RRR), his actually has a scientific slant and he subjects his own studies and data to support his arguments. And he is a big supporter of taking support and cushioning away from the running shoe and doing what you are supposed to - run with better form.

With a little one on the way in June, this recent post caught my eye. How can we stop our kids from repeating our (footwear) mistakes? Don't let them start.

If you don't read Runblogger already, put it in your favorites folder.

That will be all. Good day.

'via Blog this'

Monday, April 2, 2012

The Science of Sport: Vibram shoes named in lawsuit: The danger of barefoot running

The Dangers of Barefoot Running
from the Science of Sport

"Barefoot running cures all ills!" Uh huh.
Does barefoot running cure injuries? Will losing shoes help you lose your injuries? Hmmmm, let's talk about this....

Saturday, March 31, 2012

Back to Vegetarianism - Simplifying Healthy Food Choices

Is it realistic to only eat fruits and vegetables at every meal?
My journey into a healthier, more fit lifestyle began back in 2005 and 2006. Although most people see a weight loss journey beginning with a penultimate, dramatic decision to give up unhealthy habits, something they begin on January 1 or some other finite date, mine began with a little chipping away, piece by piece of unhealthy habits. And it all began by simplifying my diet to make it easiest to replace the unhealthy choices with healthy ones.

Thursday, March 29, 2012

Lance Armstrong on Fueling and Weight Management

It is not unusual for an elite athlete to give generic advice on training and finding an "edge" in competition ("You have to work harder than the other guys..."), but it is unusual for an elite athlete, especially one with the pedigree Lance Armstrong has, to offer up advice that is honest, and quite frankly, humbling.

Tuesday, March 27, 2012

Help Along the Way - Becoming Vegetarian

Food, veggie, and sunny South Florida
I'm making a slow progression towards vegetarianism, again. Want to join me? Love people who write about a ton of different things, like food, travel, and GOOD BEER!? Check out Val's awesome blog and website.

Making life changes takes a lot of support. Going sans meat can be a toughie, and sometimes the best support comes off the web. I also really like No Meat Athlete and Scott Jurek as athletes worth emulating.

It doesn't hurt that Val is a fellow Cyclone, a lover of fine beers, and a great writer to boot. Enjoy!

Sunday, March 25, 2012

Genesis - Establishing Healthy Eating Habits

Every weight loss plan has a beginning
There comes a point in every weight loss journey where you get up one day, look down, and that belly that you said "Sayonara" to so long ago looks back at you and says, "What's up fatty?" This January, that day came for me. My once proud weight loss of 80 lbs was backed down to about 70 lbs. Time to get back to work.

Wednesday, March 14, 2012

How To Tell You Are Ready To Go Minimal

Video: Are You Ready to Go Minimal? — Performance Podcasts:

I love this video. As I hope to make the transition to minimalist running myself, this video helped me identify a few weak points, which I realize I do need to address. As the minimalist and barefoot "fad" continues to spread (and I dare say that it won't go away), it is important that everyday runners such as myself recognize that, more than likely, we have more than one weak point in our form (and flexibility).

Also, I love the old school Onitsuka (that's right, I'm a nerd) Tiger flats in the still before the video starts.

RRR is headed to San Francisco next week, so keep posted for a post or two from the Golden Gate City! Hopefully with pics!

'via Blog this'

Monday, March 12, 2012

The New Balance MR 00 Review That Never Happened

When New Balance released some video of the MT 00 last fall, I got excited. As I've searched for better and better lightweight shoes, the natural evolution of my search took me down a road towards minimalist shoes. I do 95% of my running on paved/smooth surfaces, so I redirected my search to the New Balance MR 00, the road model of the much lauded Minimus line (of which I am a big fan).

Saturday, March 10, 2012


A buddy of mine posted this on Facebook, so I thought I would pass the laughs along. This is a real company, I guess, which makes it even more awesome.

Sunday, March 4, 2012

From Runblogger - New Balance MR review

UPDATE: The review is now available -> The New Balance MR 00 Review That Never Happened

As I await the arrival of my first pair of New Balance MR 00, give this review of the original release, the simply titled New Balance Minimus Road, from Pete over at Runblogger a look. This shoe was released a long time ago (in "shoe years" anyways), late 2010/early 2011. Hopefully this will tide you over until my review of the MR 00 comes out later this month or early April, depending on how many miles I get in them.

New Balance Minimus Road: First Run and More Pictures

Serving size scams that can make you fat | Share on LinkedIn

Keep this in mind when you eat that King Size Butterfinger bar.

'via Blog this'

Saturday, March 3, 2012

Puma Faas 250 Review

So close, yet so far away
After about fifty miles, it is time for a review of the Puma Faas 250. A lightweight, minimally cushioned racer or trainer designed for speed work or tempo runs, these shoes are intended for efficient, mechanically sound runners.

Tuesday, February 28, 2012

How To Tie Your Running (or ANY!!!) Shoes

Wait, you put on your socks before you put on your shoes!? I've had it wrong all of this time!
Think tying your shoes is so easy? Do your shoes always come untied when you're running, heck, all of the time!? Have you been teaching your children the wrong way to tie their shoes the whole time?

Monday, February 27, 2012

Update to "Why I Hate (and Love) My Treadmill"

An update to that last post on treadmill training

Why I Hate (and Love) My Treadmill

Remember, if possible, try try TRY to get out on the roads and trails. Your legs work in a completely different way on treadmill versus on the roads. I could tell a huge difference today - did my long run on a treadmill on Saturday, and my legs did not know what was going on for about two miles today back out on the trail.

Anyway, read this great article from in this past post!

Why I Hate (and Love) My Treadmill

(For more from go to Past Features)

Saturday, February 25, 2012

Time to Get Serious - Action Items Spring 2012

Sometimes you're the foot, sometimes you're the ball
Here in Iowa, we have had one of the most mild winters in recent memory. The pond that sits next to our house has started to thaw out, and liquid water has breached in a few spots. There are few, if any, piles of snow in any of the yards in the neighborhood. And the most telling evidence of all that Spring is only a month away - kids walking to school in shorts and a t-shirt. In 30 F temps (already covered my thoughts on this End of the World (Part II)).

Wednesday, February 22, 2012

The End of The World (Part II)

Alright, so my last post about the end of the world (2012 - End of Time (as we know it)) was all about running and life changes. Today, only about half of it is about running.. That may be an high estimate. We'll see. The remainder will be venting.

I am typically an optimist. OK, not all of the time, but at least half of the time. Primarily after a really strong cup of coffee. However, to fulfill my desire to go on a rant... (click "Read More" more)

Tuesday, February 21, 2012

Tempo Tuesday Song of the Day - Fat Tuesday edition

With Temp Tuesday around the corner, a little motivation is in order. I'll admit it, I don't get too deep into my music. I don't listen to lyrics for meaning. I don't look to it to inspire me on to greater. I do, however, crank up my iPod on occasion and blast out Motorhead, Social Distortion, Pantera, Ministry, the Pixies, or any of the bevy of 80's New Wave you'll find in my bottomless collection on iTunes.

So, enjoy. Kick Tuesday right in its fat face.

Monday, January 23, 2012

Book Review - Meb Keflezighi's "Run to Overcome"

"Run to Overome"
by Meb Keflezighi (with Dick Patrick)
Tyndale House Publisher's
$12.59 in the Amazon Kindle Store
$24.99 Hardcover

Part of being a runner is being interested in runners who have achieved "elite" status and have made a splash on the world stage. If you've ever known a good runner, you'll know that not all runners are "lungs on legs" and some are actually quite eccentric. Steve Prefontaine once claimed that he "had to" run at least ten miles a day or he would gain ten pounds. He claimed it was because he ate so much pizza and drank so much beer. Allegedly, one day, on a dare, he didn't run. And had gained ten pounds by the next morning. Allegedly. Of course, "Pre" is a pretty extreme example. And although the way he raced was inspiring, his life outside of running was less than so, at least for me. This is not the case with Meb Keflezighi.

Wednesday, January 18, 2012

Why I Hate (and Love) My Treadmill

Now you can have access to cruel and unusual punishment -
<<<<UPDATE>>>> The Truth About Treadmills

Tuesday night. Rough day at work. Get home completely exhausted. As I walk in the door from the garage, it hits me. Tempo workout Tuesday. Add in a few inches of snow during the course of the day (and no access from my neighborhood to any other running routes because of it), and that tempo workout will be done...duh duh duuuuuuuhhhh! ON THE TREADMILL! NOOOOOOOOOOOOOO!!!!!!!!!!!

Saturday, January 14, 2012

2012 - End of Time (as we know it)

This theory is so ridiculous I can't even come up with
a clever caption for the picture
In the Mayan Long Count Calendar, 2012 is where the Mayans stopped counting. They had been tracking the march of time from the beginning of their creation myth up to 2012. For some, this has been taken as a sign of the apocalypse. End times. Time to prepare for the imminent end of humanity. For survivalists and the retail outlets that support them, 2012 will prove to be a cash cow, if only time would continue on so they could spend it! One of my favorite theories is that Planet X, or Nibiru, is on its way to crush us. According to those that believe it, Planet X is a rogue planet on a crash course for Earth.

Monday, January 9, 2012

Brooks Green Silence Review

Despite the strange, colorful name, the Brooks Green Silence is setup in a unique way for most racing flats. Overall, it is good shoe and I've enjoyed running in it. The toebox has plenty of room, and the shoe is ultra-light, weighing in under 7 oz (advertised weight). But it isn't for everyone.

Sunday, January 1, 2012

Back for 2012!


After two weeks off, Run Roosh Run is back for 2012. With the original intention of taking only one week off for Christmas, the flu bug bit me hard (thank you nameless co-workers who didn't stay home!) and put me out of commission last week. So I haven't even run since last Tuesday. That being said, that run went phenomenal and I can't wait to get back on the roads and trails. In cased you missed my last post (Getting My Stride Back), I have big plans for 2012.