Took my Wet Test

Ever taken a wet test? No this doesn't involve a pregnancy test. It involves your feet and some water. I'm going on a running gear shopping extravaganza this weekend in Park City and I don't really NEED knew shoes but just in case I decide to splurge I took my wet test. I do this before I get a new pair of running shoes just to keep tabs on my arch and make sure I get the best shoe for me.

There's a technical way of doing this test where you pour some water into a shallow pan, get your feet wet, then step on some brown paper or cardboard so you can check out your arch and possibly trace an outline to take to a running store specialist.

What I did...
I dumped a cup of water on my sidewalk, stepped in the puddle, then stepped back onto dry sidewalk. Then I snapped a picture so I could analyze the real thing all I want.

My arch is one of three possibilities...

FLAT ARCH

If you can see close to your whole foot than you have a flat arch and overpronate when you step. You need shoes that offer stability (for mild to moderate pronators) or motion control shoes (for sever pronators).

NORMAL ARCH

If you only see half your arch than you can opt for a stability shoe that provides a little arch support or if your a feather weight than a neutral shoe may be best for you. Normal arch runners usually can wear either one and be fine.

HIGH ARCH

If you can't see any of your arch than you want to go for a neutral shoe that won't provide much arch support since your arch isn't collapsing very much.

So what do you think?

Looks pretty normal to me. Even though I'm not a very big runner (5'3'', 115 lbs) I opt for stability in my shoes so I can have a little arch support. Otherwise the inside of my left knee starts to ache a little.

Friday Fav's are gonna have to move to Monday this week cause I've gotta get packing. Have a GREAT weekend and good luck in your races!

Running at Night

Fall is in the air. In order for me to get in a long run I've got to be up before dawn and yesterday it was dark enough that I'm sure it was a health hazard to be out on the road. I'd like to keep training as long as I can before the snow starts to fall so it's time to invest in some night running gear. Good thing I've got a shopping trip planned this weekend!

With that said, I don't have enough of the green stuff to buy everything so I want to hear what you recommend. What do you wear and what is the "must have" item(s)?

• Reflective vest (I've hated the one's I've worn in the past because they flop around so if you have one that fits tight I wanna hear about it.)
• Head lamp (One strap/two straps)
• Butt light (otherwise known as tail light)
• Arm/leg reflector bands
• Reflective Tape
• Reflective Head Band

HOPING FOR HORSE POO

Have you ever been running down a rural road in the wee morning hours and seen something dark lurking a far off? That was the case for me this morning. As I got closer and closer to this dark form it started looking just like a skunk. I've had a few encounters and a couple close calls so I started weighing my options.

I could run into the field and WAY around the skunk and hope it didn't have any family members hiding in the hay....or I could turn around and make this a out-and-back route instead of a loop...or I could just hope and pray for horse poo and keep running straight on.

I decided to go with option number three since the shape hadn't moved at all during my planning. I started repeating a new running mantra of mine "Please be poo, please be poo, please be poo, etc..." Now I was getting close enough that I was either going to have to quickly dart around the line of fire or hurdle over it. "PLEASE BE POO, PLEASE BE POO,..." Then just before I came upon it I finally could see enough to discover that it was a tumble weed smashed in the road.

WHEW! Wow, all that build up adrenaline for nothing. But ya know what, my pace for the last 3 miles was hoppin'!!! Check out my splits...

Mile 1 - 8:21
Mile 2 - 7:52
Mile 3 - 8:21
Mile 4 - 7:42
Mile 5 - 7:20 (Scene of panic)
Mile 6 - 6:56
Mile 7 - 6:42

I originally set out this morning to do my Kenyan #3 drill (see last post on hill drills) but ended up tacking on a tempo run for the last few miles thanks to the mystery lump in the road.

Have a wonderful day!