Category Archives: Running and Cycling

Having a Fit! Well, Getting One, That Is

“I’m here to have a fit,” I explained to the guy at the door to the bike shop.

And he let me in.

Because I had an appointment to have this fit, after all. An appointment for a professional bike fitting, through Fitmi in Ann Arbor on the second floor of the Sic Transit bike shop. Fittings are private, and by appointment only, both to minimize distractions and for obvious safety reasons these days.

I’d found Fitmi by accident while trying to find a collection box for wine corks, of which I had a quantity from last year’s races to recycle. Fitmi had one, so I took them over. While there I observed Jessica, the owner, fitting someone to his triathlon bike, and I was intrigued enough to schedule the same service for my cross bike, which I use for long rides.

I hadn’t been fitted to the bike since I bought it in 2011, so a refit was overdue. Turns out Jessica used to work at Two Wheel Tango, where I bought the bike for my 600-mile “turning 50 celebration” ride to our campground and back in 2012. So we actually may have met before.

The fitting is not cheap – close to $300.00 – but as I wanted to get back doing long rides again, including “centuries” (100 mile rides) I believed it was worth it. I duly showed up with bike, helmet, and shoes. She set the bike on the stand and I mounted it.

**** Readers, you may insert your own joke here about her saying, “Yes, you fit. That will be $300, please.” ****

After observing me pedal for a bit, she asked me a few questions. “Your form looks good,” she said, “but I wonder if you feel pressure on your hands.” I agreed that on long rides my hands sometimes go numb. She believed that was because my shoulders were too far forward. And my groin sometimes does, too. She said the saddle looked fine, so the height or angle was likely the problem. Then she got out her calipers, measuring tape, and laser, and began the fitting.

During the two-plus hours I was there, she measured and adjusted a lot of stuff, making incremental improvements until we found the ideal settings. Here are the basics:

  • The saddle height was raised and the angle was adjusted. With this done I was once again properly resting on my “sit bones” and my legs extended more fully, giving me more power in the stroke.
  • The front stem was replaced with one that puts my hands higher on the handlebars, reducing the load on my hands and wrists.
  • My shoe cleats were moved slightly to reduce “knee tracking” and keep them more in alignment over the feet throughout the stroke. We could see the improvement using the laser.

Measuring my body position and leg extension.

Jessica making adjustments.

At the end she said things looked much better, and I said they felt better, too. “You now look like you’re in the bike rather than on it,” she said. The idea of the bike and me being a single unit on the ride.

Since the fitting I have ridden over one hundred miles on the bike, including a 50-miler the weekend after. The difference in ride quality was immediately noticeable. My butt got sore, due to lack of time in the saddle, but it hurt in the right places. And my hands and groin didn’t go numb even once. Pretty awesome! Makes me want to be on the bike even more.

You have probably figured out that I recommend a professional fitting to anyone who rides long distances. And if you’re in the Ann Arbor area, or within shouting distance, I’d say give Fitmi a try.

Something New, Something Old, Something Trail, Something Road

I had a classic yin-yang run yesterday.

We went to our campground up north this weekend, and I brought everything needed for my regular Saturday long run. Shirts, shorts, socks, hat, handheld water bottle, gear belt, all that stuff.

Except my road shoes.

As I am not a barefoot runner, this was a problem. Fortunately, I had brought my new trail shoes. So my run would be on trails instead, and I’d get to try them out. There were some offshoots of the Sleeping Bear Heritage Trail I’d seen before, but had always left to “some other day.” This was the day!

Buying my new shoes had been unusual, even aside from masks and social distancing. Every pair I tried on felt good on my feet. I was out of there in half an hour with new Saucony Kinvaras, a slam dunk given my history with them, and the Topos, which were a surprise as they’d never fit me well before, and I’d tried on just for the hell of it.

I’d left the Kinvaras at home, so trail run it was. But I had a pair of old road shoes in our trailer, so I took them along to the run just in case.

Switching: Yin to yang.

The first half of my 10.5 miles, (the “yin” part) was in brand new shoes on trails I’d never done before, which included dirt, gravel, mowed prairie, and plenty of elevation change. I enjoyed it, and the shoes felt great. but after five miles I was done. I felt sore and sluggish on the long uphill climbs. I’d also had enough of mosquitoes and deerflies chasing the sweaty idiot with no bug repellent on.

So I returned to the car, switched to the shoes I’d once found on top of a trash can, and hit the road, circling Glen Arbor on familiar, fully paved roads, flat as the proverbial pancake. The perfect yang to the first half’s yin. And the distance turned out nearly identical to what I’d done on the trails. Just like I’d planned it, uh-huh, uh-huh. Whether karma or coincidence, I took it as an unequivocal sign to wrap it up and go get coffee

And at the coffee shop there was one more little twist. Normally I match a hot, bitter coffee drink with a sweet pastry. This time I had an iced chai latte (way too sweet) with a savory pastry. Why? Because that’s what my body told me it needed. Hope to God I’m not pregnant.

And speaking of, happy Father’s Day to all you dads out there!

Run 31! That Was Fun, But I’m Done

I don’t know about you all, but I know what I’m doing tomorrow.

Resting.

Yesterday I successfully completed the “Head Goat 50K” challenge set by the imaginative folks at RF Events. All one had to do was run at least one mile each of the 31 days in May, and thus accumulate 31 miles, which as every fanatical trail runner knows is a 50K.

There were just two problems with meeting this seemingly trivial (for me) challenge: a) I’d never run 31 days in a row, and b) miles are like potato chips. It’s just not possible for me to stop at one. And so I set my own goal to average not one mile per day, but five, or 165 total miles for the month.

And, somehow, I pulled it off. After one mile yesterday, May 31, I officially met the challenge. So I ran 13 more as a cooldown / victory lap.

May 31 in Empire, MI, practicing safe social distance running!

Total for May: 179.1 miles. Shortest run: 2 miles. Longest: 14. And since I actually began my run streak on April 30, I also ran today (June 1) to cap things off, for a grand total of 33 consecutive run days, and 190.3 miles total.

So what did I experience and learn?

Physically, most of me feels fine. About halfway through I began to experience a general fatigue. Running slowly was no problem, but my sprints and other speedwork definitely suffered. My knees also began to get sore. I’m not sure why. I’m sure it’s in part to running every day, but I also suspect it’s because I’m not stretching enough after a run. I’ve heard that knee pain doesn’t always originate in the knees. Something else out of balance stresses the ligaments. So I’ve promised myself to get better at that.

And now the streak will end, because although I could continue it, I will not do so.

Why is that, I hear you asking. Aren’t you a crazy ultrarunner? What’s a few miles a day?

Okay, guilty as charged. Running fifty miles or more at a time is something I find oddly fun – every now and then. Doing that every couple of weeks (don’t laugh, some do) would quickly stop being fun. As does running more than a few days per week. Plus I’d like to get back to more formal training for (hopefully) more races ahead.

Not that I’m going to stop moving, of course. My wife and I have already signed up for the RF Events June challenge: “being on the move” for around 1,200 minutes this month. I’m looking forward to some nice long walks and bike rides to help meet that one. With plenty of well-earned rest in there.

Mt. Hood? Nope! Neighborhood. The Adventures of a Stay-At-Home Runner

THE BAD NEWS I SUSPECTED WAS COMING arrived a few days ago. The Mt. Hood 50, the other UTMB qualifying race I’d signed up for, has been cancelled.

It’s a July race, so I was holding out hope. But Oregon has extended its group restrictions through September, so that was that. It’s not such a bad thing, though. It meant either driving across the country and back, or risking a plane flight, something my wife was definitely NOT in favor of.

So I’m now officially committed to no races at all. I’m a stay-at-home runner for the foreseeable future, and my tales of adventure will be confined to my house and my neighborhood.

I know what you’re thinking. What kind of adventures could a stay-at-home runner possibly have? Well, here we go.

Virtually as Good

The running event companies may not be doing actual races, but virtual races are going strong. For a lot of people they are better than nothing, and they like the “bling” that comes with them. I don’t need more T-shirts or medals, but if that’s what gets you out and moving, by all means go for it.

Confession time: I did one virtual race, and because of the medal. But only because it struck right at my heart. I’ve played D&D (Dungeons and Dragons) for over forty years, and this virtual 20K came with a medal shaped like the 20-sided die (the icosahedron, for you geometry geeks) which the game is famous for.

BTW, I’m still playing D&D through all this, with my regular gaming group, via the “roll20” video app instead of meeting in person. It’s nearly as good, and has saved me countless calories from binge eating at someone’s house. Something about group D&D begs for continuous eating. Less of a problem at home.

Going Streaking

RF Events, a racing company that would be going all out normally right now, is offering monthly challenges instead. May’s challenge, dubbed “50K in May” is to run at least one mile every day of the month. At the end, you’ll have at least 31 miles, which, as all trail runners know, is a 50K. Not a bad plan, and they could use the income, so I signed up. It’s a “pay what you want” challenge, with swag you could buy if you wanted to.

Some of us (ahem) far prefer to do the entire distance at once. And nothing says I can’t go out there and do a 50K run for fun. But the “run every day” part is enough of a challenge. I have never done a running streak of any meaningful kind, and I take total rest days pretty seriously. Since I decided to take on the challenge, I need to define “rest” at least for this month.

So far, so good. I’m averaging about 5-6 miles per day, with a Saturday long run as usual, and “rest days” of two miles or so. Most of it is slow and easy, but I’ve included some tempo work and hill work, too. My legs are feeling the cumulative fatigue, but that also keeps me from training too hard right now.

For those of you who don’t think this is quite enough of a challenge, I’m following a blog of someone (longruntom) who’s running 1K per number of the day. That was 1K on May 1, 2K on May 2, and so on, up to 31K on May 31. The daily distance is getting interesting for him now. Have a look at his progress (May 17), if you dare.

Ticked Off

My run club leaders continue to put out a weekly email, with suggested routes (solo) and encouragement to keep running. In a recent email, they warned us about how bad the ticks are around here, and to check carefully after a run.

I’ve seen some in our yard from time to time, but have never worried about them. Until today. I’d done some weeding in our garden beds, in blue jeans, and when I took them off a little bit ago, I found one happily attached to my calf. That was after this morning, when I removed one from my hair. How it got there is anyone’s guess. My cats profess total innocence, and perhaps I brought it in myself.

Both of them got the alcohol bath treatment, as recommended by websites everywhere.

The only good tick. . .

These little forkers are Hard. To. Kill. I even slammed a book on one (on our table) last night, and it still kept crawling along. And they can go months without food, so don’t try to starve them out, either. Alcohol or high heat is about the only thing that does the trick. So put your pillows in the dryer if you’re worried about it.

A Novel Approach

And, finally, (for now), I have been hard at work on a novel. That’s the good news. The bad news is that what takes place in it would be impossible under current circumstances. Hopefully by the time I finish it, life will have returned to a semblance of normalcy. Either that, or I’ll have to set it in 2015, or 2050.

I am now releasing the first two chapters to a select few intimates for review and feedback. Perhaps sometime soon I will expand my review audience. If you are interested in such things, drop me a private email – jeff (at) runbikethrow (dot) net, and I will keep you posted. Only if you really want to. In the meantime, thanks for reading my blog, and please stay safe out there.