PRODUCT REVIEW: Inov8 F-lite

When you gotta go SHOD I have found an outstanding lightweight flat that combines natural movement with minimalist construction. An A+ for the INOV8 F-lite Racing Flat.

Living in PHX in the summer means very, very, very hot ground. Unfortunately running barefoot is not always an option, or even in my time-honored Vibram Five Finger KSOs. Occasionally people will email me and say "go running early when it is dark." I am out the door at 4:30am most mornings to beat the heat, but trail running is not an option in the dark for me due to the vast nocturnal wildlife and insect world that takes over the desert. One must see where they are running in Phoenix if it is dark! So, on go the F-lites.

I've tested them with the insoles and without and as you can see, being the minimalist I am, I ripped the insoles out. They serve no purpose and feel offensive to a foot that has reconditioned itself to run naturally. Once they came out I felt that same great flow and movement I feel in the Vibram Five Finger or barefoot.

This is an outstanding shoe for those races and times you must strap on a shoe. Very light, very funtional and actually kinda fun to run in (and I don't say that about shoes). As always, I think insoles are gimmick for the over shod world, but thought I would include a couple of shots so you could see for yourself. Seriously, they are minimalist insoles compared to the over cushioned running shoe world, but once they came out I felt the performance of the shoe enhanced due to less restriction and padding. Its almost like being in a smoke-filled room and then you step outside and take in all the fresh air. That's how I felt when I removed these damn things. Dramatic? Perhaps, but that must mean I've fully converted...

FROM INOV8:

The Inov 8 Men's F-Lite 230 Trail Running Shoe features a thin, low-profile sole for race day and Facia-bands to aid propulsion on training runs. This versatile shoe allows you to train efficiently and kick serious butt at the races without the need for a quiver of footwear. Inov 8 used a nylon mesh upper to make the F-Lite 230 as breathable as possible, so your foot stays nice and cool from start to finish. This shoe also uses Inov 8's sticky rubber outsole for excellent grip on roads and tracks.

Bottom Line: From training to race day—one shoe for everything.

Night Running

Monsoon season is upon us. Yes, AZ has a Monsoon season. Essentially it means we do get rain every so often (and it really pours), but ultimately it means we have 110 degree temperatures with high humidity. Yep, you read correctly...high humidity. It makes training unbearable. This is the time of year that races stop in PHX and one has to travel to high country elevations like Flagstaff, etc...

Notice the HUGE dust storm rolling in behind the homes. Amazing! These storms are very electric and usually are followed by rain. It is humbling to see a mass of dust slowly roll across the desert with electricity flowing everywhere.

So, our race season is divided into two parts - Spring and Fall. I'm excited for Fall this year and will be doing a load of 10ks and distance runs. I'm looking forward to it, so regaining my legs has to start now - in the humidity and heat.

That's when I run at night. Saturday night I ran from my home to the middle school track in the area, did my track workout, and ran home. My dog (a black lab called Millie) was beat. So was I.

Track workouts - I love them at night. My area has a star-filled sky and the middle school track is tucked in a mini valley of mountainous foothills. It makes for a comtemplative and meditative run.

On one lap Millie (off lease) went running up into the hillside barking and as I stopped and turned around to view the commotion I saw a desert owl jump from the ground and start flapping its wings to get away from the dog. It flew one foot over my head. Let me tell you - these birds are BIG. Very BIG. I continued my run with a grin on my face feeling like I get to see things others don't because they are in front of a TV or doing things that do not place them in a spot to view nature.

It's all around us, however, only those that venture to hit the trails get to see it. My runs in the mountains are filled with nature and wildlife. I can't help but feel freedom while there.

I'm going to start mapping my weekly training as I see others doing as I am a stong proponent of accountability. As Fall race season is around the corner, this is a must!

Happy Trails!

Vibram Five Finger KSO - Amazing!

Well, I graduated.

I moved from the sprint to the Five Finger KSOs. Amazing.

The day they arrived I was on my way to deliver flyers for an amazing open house I was holding on a central city urban remodel http://www.visualtour.com/shownp.asp?T=1447943. As most of you know, I do real estate. I usually have my flyers delivered by a high school kid, but he pulled out at the last minute and they had to get out. Looking at my KSOs I thought "put 'em on man and deliver them yourself!" So I did.

It was 110 degrees, but the historic neighborhoods of PHX have large mature trees and shade really is helpful. I had to run fast on sun exposed spots as the heat quickly made its way through the thin VFF sole. No matter, I was having an outstanding urban adventure. When finished my Garmin said 8.2 miles. Not to shabby for a work day.

The next morning I headed out at 4:45am for a trail run to beat the heat. This time of year out here is our "indoor time" due to extreme heat. If one is to exercise outdoors it has to be early, very early. The sun rises early here, so it is easy to get out of bed.

Behind my home there are endless valleys and canyons with abandon mines and even home foundations from desert dwellers of the past. As I crested a peak after 15 minutes of switchbacks the sun made its way above the mountain. It was a glorious awakening and I was glad I was there to witness the transformation from twilight to day. It's great to be a runner, isn't it? A full sun this time of year means extreme heat, so off I ran...not against other runners, but against the clock of increasing, scorching heat. An amazing morning for a life simplified and at one with its place in the universe.

Occasionally one sees a frightening friend (or foe) off in the distance. It's part of life here and they aren't that agressive really unless provoked. It's just disturbing seeing one.

Running is such an outward manifistation of an inward soul.

The heights by great men, reached and kept

Are not attained by sudden flight

But they while their companions slept

Were toiling upwards in the night

- Longfellow

More adventures to come...I'm back.

The Excellent ALMOST Day

Great run today. I never vary from my trail runs, but today, well, my family is out of town and it was a crazy day filled with meetings and appointments. I ALMOST skipped my run, but I didn't.

Got home, leashed up the dog, threw on my Vibram Five Fingers and opened the door. It was 10pm when I walked outside. I ALMOST headed back in to just go to bed, but I didn't.

I ran the bike lane at the side of a 5 mile loop around my home. I live in a very quiet mountainous area with a star-filled sky. It ALMOST took my breath away. I tried teaching my kids about full moons, waxing and waning moons, etc... but they didn't get it. So I told them waxing and waning are ALMOST full moons. I looked up while running and enjoyed the stars and noticed it was an ALMOST full moon. I felt peace at my place in the universe as I continued to run.

My area is nestled around a mountainous golf course. With my trusty k-9 by my side we headed onto a very dark golf course. Here's why:

All day big clouds rolled through the Valley threatening to rain. It hasn't rained her in three months. At one point is ALMOST rained. I was thrilled, hoping it would pour, so I could hit the puddles and run through the rare mud bog. It didn't rain. So my excitement to run in water and mud ALMOST didn't happen until the golf course was being watered and I had endless wet grass and mud. It was an ALMOST turned MOST!

So, here I am. Home. Enjoying dinner - salmon salad. A perfect ending to an ALMOST day. Rest assured, there's nothing ALMOST about my dinner.

RYAN RUNS....11 in his Five Fingers

Ok, not Earth shattering here, but my goals for the week were:

1. Run 11 miles in my Vibram Five Finger Sprints (current Ryan record: 10 miles)
2. Run the 11 miles on trails only

Both goals were accomplished today at 4:45pm PST. As I crested the last hill on South Mountain and rounded for the parking lot I was filled with a Runner's High and my feet picked up their pace. I am conquering the harsh desert one step at a time. Ok, there were a couple of VERY rocky points I had to slow way down and navigate. At those rocky moments, I imagined I was running a trail series race in MN and I was wading through knee-deep water and mud. A man can dream! Instead, I was playing mountain goat on sandy trails and rocky slopes.

Next week: 12 miles! The feet are growing stronger. I'm nuts.

And to top it off, for the first time in four years living here, I was stung by a Scorpion in my own home watching the Travel Channel last night! Damn the scorpions!!!! It's a very intense bee sting. Well, actually, imagine someone taking a screw driver and jamming it into you. That's pretty much it.

Don't worry, I'll heal with no permanant damage. Everything about this place is harsh. I would love to hit some of the MN trails - used to do it all the time when on consulting gigs in a past life. I've run the Life Time Fitness Tri, and I've kayaked the Boundary Waters. In fact, I think I am partly from MN! Something about that place I really like.

I'm going to celebrate my epic run in my Vibrams and whine to someone who will listen about my scorpion sting. Life is a series of opposites, isn't it?

Peace out.

SIMPLIFY. EAT. RUN.

My last week of running was amazing. I am really feeling my endurance strengthing and my feet toughen up as I run trails in my Vibram Five Finger Sprints. I'm dying to get my hands on my new KSOs, but looks like I have to wait a few more weeks.

I've always run trails, but haven't done a lot of trail racing. I'm new to all that, but looking forward to it. It seems there aren't a lot of trail races in AZ, however, the high country will be holding a few things coming up this fall. As we head to triple digits here in Phoenix, the race season stops from June to September. Come fall Flagstaff has a series of nice trail runs. I'm excited about that as I have mountain biked all of the trails and they are the real deal - dense pine trees, mud, deep ravines, vistas, packed soft dirt, etc... So, yeah, I am pumped to put my KSOs to work next fall.

For now I hit the sandy trails on South Mountain and Squaw Peak area. I love the looks I get in my sprints and often start up a conversation on the benefits of running barefoot. It's been fun. I feel like I discovered something everyone should at least try.

Yesterday I ran five easy miles and did hill repeats. From there I meditated lakeside (yup, we have lakes albeit man-made) as the sun came up. It is so charging to take that time and prepare mentally for my day. I've stumbled on a rockin' website: http://www.zenhabits.net/. Check it out. As my life simplifies I have found this to provide daily inspiration. One of my favorites that I cemented to memory yesterday on the run was this:

BREAK FREE FROM THE CLOCK


This is an amazing article on ditching the clock. I have been working on this for some time and have found I now do not need an alarm clock, nor to care to hear that fingers-on-the-chalk-board sound to start my day. Seriously, what could be worse? I have found no issue with time-management. I have huge demands on my day, but my internal clock seems to keep track of things. Of course I wear a watch (haven't gone that far), but my focus now is more on interpersonal connection and listening and less on watching the clock. This has been a freeing process.


I've also begun working on my 100 Things list, trying to capture what 100 things I care to keep in my possession. I am working to be a minimalist in general, however, the concept of documenting this has been intriguing and let me tell you...it is an exercise. It is hard to eliminate and consider what is of most value or purpose in my life as far as material items go. I'm working on it, wrestling with it and have set a goal to have it finished by July 4th. July 4th will be my personal Independence Day from THINGS! Fireworks planned in all cities around the country! Anyway, check it out - it would be great to have others join in on the fun. 100 Things.

Dinner was amazing. Have to share!

Spinich Chicken Salad

Chicken cooked and shredded

Spinich, organic, washed and cleaned (love my Farmer's market for this)

Pine nuts lightly toasted in a pan on the cooktop

Goat Cheese or Feta

Strawberries, washed and sliced

Balsamic Vinegar

Pile on the spinich, throw chicken on, toss on strawberries, pine nuts, and cheese (crumbled) and then drizzle with the vinegar. AMAZING! For now, I love this salad. Add more, or swap out the chicken for something else? Any ideas?

Gotta get some rest - Sunrise run in a few hours. Nothing like cresting the mountain as the sun is coming up and watching it bring the Valley to life.

I re-discovered a gem of a trail this week. While on business in the Scottsdale area I had a little time, so headed to the McDowell Mountain Park and took a recommendation from a fellow trail runner to hit the Pemberton Trail. I had been on the trail before as a mountain biker, but hadn't been back to run it. This was a blow your mind afternoon. I only had time for 8 miles, however, the trail in its entirety is 15+ miles. I look forward to heading back on the weekend. It is smooth, rolling and crests some amazing vistas. It was a great run.

I'm documenting my adventures in my five fingers, so had to take a pic on the trail. Not sure of my pose - something Karate Kid/Ninja perhaps? No matter, totally a great run.

Dinner that night was outstanding too. I have to disclaimer on this website that I am not a vegatarian. We eat a lot of vegetarian meals, but I do like me some protien from time-to-time (small town farming community upbringing I guess). Last night dinner was a Salmon Salad - a totally amazing dish I highly recommend to all. Here's the receipe:

2 POUNDS fresh salmon fillets, with the skin on

Good olive oil, for grilling

Kosher salt

Freshly ground black pepper

1 CUP small-diced celery (3 stalks)

1/2 CUP small diced red onion (1 small onion)

2 TBLSPNS minced fresh dill

2 TBLSPNS capers, drained

2 TBLSPNS raspberry vinegar

2 TBLSPNS good EV olive oil

1/2 TEASPOON kosher salt

1/2 TEASPOON freshly ground black pepper

Grill the salmon rubbed with olive oil and sprinkle w/ salt and pepper. Grill until they are rare. Be sure the salmon is still rare on the inside. Remove to a plate, wrap with cover and chill in the refrigerator until cold and very firm.

When the fillets are cold, remove any remaining skin that hasn't come off during grilling. Break the fillets into large flakes and put into a bowl, adding any juice that has colleccted at the bottom of the plate.

Add celery, red onions, dill, capers, raspberry vinegar, olive oil, salt, and pepper to taste. Mix well and serve cold or at room temperature.

Ryan's NOTE: Throw this over fresh spinach leaves for an outstanding, high protien meal. Oils can be subsituted for your preference.

This is a recipe from The Barefoot Contessa. A favorite.