Last Call: RACE SHIRT DEADLINE Conquer the Rock is on Friday Janruary 12th.
What type of runner are you?
I hear a lot references about runners and the groups they associate with!
Illustrations By Dan Fuehrer
Whatever type of runner you are we are all united by a mysterious urge to want to keep going, to want to go a little faster or go a little farther. "We are more alike, my friends, than we are unalike."
Running Tip of the Month: "Less is More" - far too often are we are concerned with not having trained enough for that big race coming up but I would suggest that many of us do not take the required recovery from these long and difficult training days in order to be healthy and ready to go for that next training run or race. Being a conscious runner means reading the signs of the body and how it relates to your performance or possible future performance. Make the easy days easy and the hard days hard!
S.C.U.M Runners are joining together to collaborate on a race series that brings people together for quality trail race events that give back to the trails and park systems that host them. They are working with trail and ultra runners from around the state of South Carolina to continue our long standing tradition of events, runners, and the positive impact that we have. A strong community starts with having a commitment to one another. Our club is trying to give our members an opportunity to events that are cost effective and offer a wide variety of trail/ultra running types.
Club Discounts Include:
Contact: Head Scum Runner Matthew Hammersmith at UpstateUltra@gmail.com
It was once said that, "like icebergs, people normally expose only a small part of themselves, and generally just the part they wish to show".. Tito was not that man. Tito might have wore his mask on his face but only to express the heart on his sleeve, and to honor the men and women who came before him. So many things could be said about the man behind the mask, but the first question we ought to answer is why he is wearing one in the first place. Tito lived a life to serve others in both the living and in memory so a lot of things could be said about a man behind a mask but a lot more can be said about a man who wore that mask to serve others
Sgt. 1st Class Augusto “Tito” Pineiro, 38, a combat engineer assigned to the 2nd Infantry Brigade Combat Team, 3rd Infantry Division died early Monday morning while riding his bike training for a future Ironman event. Tito was a husband, father of three, and friend to many. He will be forever missed by those who were around them and the ones he made such a tremendous impact on.
I have only a weekend experience with "Tito the Titan" as I called him on the day we met. He was a formidable man that stood as tall as he seemed wide. The grin on his face was as wide as his chest with a slight slant. I remember this feature the most because when we were first introduced, some 30 hours earlier, by is Operation Enduring Warrior support group he was wearing this military grade gas mask. Tito was set out to do this seemingly impossible task of running 100 miles. He then set to do it while limiting the amount of oxygen he would receive by 50%. Tito had a cause and he was willing to push himself to the limits to show people that with the support of a team anything is possible. It was evident that Tito and the OEW team was in full force that day with relay members, 50 runners, 100 mile runners, crew support, and volunteers. They were a "unit" with a mission. These soldiers were not faint of heart and not wavering to the thunderous bolts of lightning that were setting off as the race did. Tito's mission was clear. Place the impossible in a submissive strangle hold.
The Knock on Wood race in 2018 will do to serve two things. It will honor a man who made the impossible, possible. And it will bring together his friends, family, and comrades for a weekend of challenges to conquer. It will also help raise money for the OEW mission and Tito's wife and children. I will be praying for this family and I hope everyone can keep them in their hearts as they go through these difficult times. If you would like to donate place follow this link HERE to the donate tab.
Here is an article about Tito's quest to break the world record for miles completed in a gas mask. He did this to honor and raise support for wounded, disabled, and fallen veterans of our U.S. Military Force.
He's been seen along Ga. 144 on Saturday mornings, determined and steady as he runs, oxygen intake dramatically reduced and heat building between the black plastic and his face. The black Special Operations gas mask doesn't leave his head until he gets to his unit's Fort Stewart compound — 18 miles later.
That's nothing compared to what the 3rd Infantry Division soldier, Sgt. 1st Class Augusto "Tito" Piñeiro, plans to do Friday. The 37-year-old aims to run for 100 miles straight in Greenville, South Carolina, while wearing the oxygen-restricting device. If Piñeiro succeeds, he will, by default, surpass the 41-mile world record for distance run in a gas mask.
"I'm not doing it to break the record," he said recently before donning the mask at Fort Stewart for a sweltering 3.2-mile lap. "I just want to run 100 miles with the mask on and say I did it."
It's partly a tribute to a friend, a Navy SEAL who was killed in action but whom he won't identify. The two pledged to one day run 100 miles together wearing gas masks.
And he's also doing it to raise awareness of Operation Enduring Warrior, a nonprofit that seeks to "empower and motivate" wounded veterans.
"After slogging through a rain-soaked start Friday night, Sgt. 1st Class Augusto "Tito" Piñeiro settled in for more than a day's worth of running in a gas mask, covering 100 miles to draw attention to the needs of wounded veterans.
And while the mask and the distance proved no match for the 37-year-old soldier, he wasn't exactly bright-eyed when his ordeal neared its end.
"I was falling asleep Sunday morning when I was running," Piñeiro said Tuesday in a phone interview with Army Times. "I had a buddy of mine who came down from Fort Bragg (North Carolina). He was literally holding my hand, running with me, waking me up when I was falling asleep."
Piñeiro stayed awake, hitting the century mark after 37.5 hours of running during the Knock on Wood 100 event in Greenville, South Carolina. The effort more than doubles the 41 miles covered by Marine veteran Aaron Benningfield while wearing a gas mask in 2015; Benningfield's mark is recognized as the world record by RecordSetter.com
Founded by veterans to offer support programs for wounded warriors, OEW's most visible ambassadors are members of the Masked Athlete Team, who assist wounded vets during obstacle courses, marathons and other competitions. Piñeiro has worked with the nonprofit since 2014 and like other MAT members uses a call sign instead of his name while under the mask, going by "Unbreakable."
By: Katie GOlde
When I decided to run my first half-marathon, I was determined to be as prepared as possible. I bought new gear, ate the "right" food at the "right" times, and stretched and foam rolled like a pro. But the first week into training, I started suffering from blisters, specifically around my arches. I tried everything from new shoes to powders, gels, and duct tape (yes, weird) to fix my ailment. Apparently I wasn’t alone. Blisters can pack a pretty mean punch when it comes to running and other athletic activities . But there is hope.
First and foremost: What the heck is a blister, anyway? These obnoxious little bumps or bubbles result from friction against the foot, causing the outer layers of skin to rub together, separate, and fill with fluid (gross). The culprit can be anything from new or poorly fitting running shoes to wet feet caused by non-absorbent socks. Log enough miles, and they’re bound to pop up.
But blisters shouldn’t be ignored, covered with a band-aid, and forgotten for another day, because they can get infected and cause a whole new world of trouble. Aside from causing localized pain and burning sensations, when blisters are infected they fill with pus (yep, still gross). Not to scare you too much, but if the blister ruptures, there runs a risk for secondary impetigo (a contagious bacterial infection) or cellulitis (a more serious skin infection). Continuing to let infected blisters go untreated could also result in Sepsis, a potentially life-threatening bacterial infection in the bloodstream or body tissue. One more word of caution: Individuals with diabetes are more susceptible to foot blisters (as a result of diabetic neuropathy) and should handle treatment with caution in order to prevent infection . The best bet: Prevent blisters before they start. Here’s how.
Luckily there’s more than one way to stop blisters before they ruin a run. From moleskin and Vaseline to better-for-you socks and shoes, we’ve compiled a list of key ways to spare your feet and keep you running for the long haul.
Choose socks wisely. The right socks are super important when it comes to blister prevention. Socks provide extra support for our feet, keep moisture away, and can minimize the friction that leads to those nasty blisters. Steer clear of cotton socks, though, which soak up sweat and moisture and, as a result, are most likely to cause blisters. Try nylon socks instead, which allow for more breath-ability and less moisture buildup on the foot. Some runners also swear by wicking socks, a wool blend sock that pulls moisture away from feet.
Double up. If one pair of socks isn't cutting it, try wearing two! That way, any friction can happen between the two pairs of socks, rather than one pair of socks and your own skin.
Try tapes and bandages. For spots on the feet that are notorious for blisters, try adhering moleskin or other soft but secure bandages to problem areas before throwing on socks and hitting the pavement. One study showed that Blist-O-Ban bandages not only stayed on sweaty feet but also prevented the formation of blisters (when the instructions were followed closely) .
Prevent friction with powders and creams. Got a well-stocked pharmacy close by? Try a special foot powder like 2Toms Blistershield (Simply pour it into socks to create a frictionless surface on the foot). Other options for preventative care: Dr. Scholl’s Blister Defense Stick, FOOTGLIDE, or good ol’ Vaseline all keep friction to a minimum.
Buy well-fitted shoes: The least we can do for ourselves is make sure we’re wearing the right training shoes—right? Before hitting the road, visit a specialty running store to make sure you’re wearing the best fit. A running specialist can also perform a gait analysis if blisters persist despite bandages, creams, or other means of prevention.
If a blister isn't too painful and isn't preventing you from walking, then it's best to keep it intact to help prevent risk of infection (besides, blisters are pretty good at healing themselves when left alone). Cover small blisters with an adhesive bandage, and large ones with a porous, plastic-coated gauze pad (so the blister can breathe).
For the most part, blisters are pretty good at healing themselves on their own.
If popping looks to be the best course of action, always check for potential signs of infection before touching a blister (Call up your doc if the blister is secreting yellow or green pus, if the area becomes increasingly swollen or inflamed, or if you have any other reason to think it could be infected). If there are no signs of infection, follw these steps to pop blisters safely on your own:
Repeat step no. 6. Apply more antibiotic ointment and bandage again until healed.
While there may be more than one way to get a blister, there are at least as many ways to prevent and treat them. Don’t get discouraged if one pops up early on in your running career—just assess the issue (stat!), find a preventative method that works for you, and get back on the roads when the skin is healed and free from pain.
One common concern for runners is the health of their knees. The constant jarring of this joint from repeatedly pounding the pavement can take its toll over time. Though most running shoes provide lots of cushioning, the impact of running can still be felt in the knees sometimes, especially if you already have knee problems. Trail running is an alternative to street running and offers several benefits in addition to giving your knees a break.
Running and Knees
The knees are put through a rigorous test with every stride you take while running. Each joint must withstand the pressure of up to eight times your body weight with each running step. That equates to approximately 1,200 lbs. of force for a 150-lb. individual. The distinct running style of every person can add additional stress on the knees if bad running technique is used. Furthermore, the repeated jarring can exacerbate any past knee problems or injuries. All combined, these factors could make for a good argument against running altogether.
Even though an unpaved trail may not be right outside your doorstep, finding one near you may be worth the effort to help reduce the amount of stress your knees undergo when you run. Compared to paved streets or trails, unpaved trails are generally softer and provide less resistance during running. Your feet sink in slightly upon impact on an unpaved trail, which partially absorbs the force of impact with each stride. This helps cut down on the overall stress your knees must endure -- something that can make running long distances a noticeably more pleasant experience for you.
Additional Trail Benefits
Trail running not only helps save your knees from intense jarring, it also intensifies your overall workout. Trails are almost never straight and even. They generally include various inclines and declines, roots sticking out of the ground, tree branches, water obstacles such as streams and puddles, and a variety of other natural elements. Such terrain typically doesn't allow for steady, paced running. Trail running incorporates lots of jumping, twisting, directional changes and pace variations. The natural obstacles can give you a more effective overall workout and help improve your sense of balance and reaction time.
Trail Running Surfaces
Trails can consist of a variety of surfaces. Some are simply worn dirt trails that were formed by hikers and other runners. This type of surface is generally packed down and moderately hard when dry. Such trails are often narrow, which means you'll have to keep an eye out for branches or rocks. Many parks or rural areas feature horse trails that can be used by runners. These are easier to run when the gravel is finer so the terrain is easier on your ankles. Wood chips are another popular trail surface and make for great cushioning that doesn't deteriorate even when wet.
By: Dan Harriman
Have you considered running your first 50k or maybe you are looking to improve your performance or take another step in increasing your distance? Running ultras is a tall order for most busy people juggling work, family, and some small sliver of a normal social life while cramming miles in before the sun rises and well after the sun sets and the wee hours of the weekend while everyone else is sleeping off a late night out! But this is the life we have chosen so we might as well try to do it better right?
As a coach I always get asked the questions: How can I go faster and how can I go further. Those questions are individually answered, based on the athlete and the wide range of variables. Here are a few things that I call "limiting factors" that need to be addressed in order to run your first ultra or improve upon your current performance.
Having the ability to accept one's limiting factors and then develop a plan to overcome them or adjust the outcome that raises their individual ceiling is the answer to how you run your first ultra or you improve upon your 100th ultra run. The body and your limiting factors are in a constant change of state.
A good practice before starting a new training plan is writing down a list of limiting factors and then determining which ones are adjustable and can be overcome. The next step is picking your race! I always prefer 16 weeks for more advanced athletes and 24 weeks for beginners looking to tackle the full marathon or 50k goal. If you are looking to race 100 miles, stage races, adventure races, etc. I would advise setting short term race goals first and build the confidence for making steps in the future.
What is your PLan
I know ALL of us have spent the time considering our training and the effects it has on our performance right?
What does the Scum Runner use?
Personal Use: TAILWIND NUTRITON mixed with PHYTOSPORT!
The misconception that running trail and ultra races does not require speed or speed workouts is long gone out the window. While it is very important to be stronger at the end of your events it is also worth noting that your speed is also a factor of that strength. Training for any trail race or ultra distance requires a lot of time into planning so here are a couple of tips that I utilize with my athletes and my own training that help us tackle a few of the many variables that occur during a trail/ultra run.
2. Progression Runs
A progression run is by far my favorite workout to do especially when I am not feeling so zippy but I know I need to get in a good effort. These workouts are quite simple and should be done at about 50% of your Long Run Volume. So if you are doing a 15 mile long run you should be performing about a 7 mile progression run a couple of times a month. Here is what I do for a progression run but in the general sense you want to increase your speed as the run gets closer to the end. For me I start most of my runs at a "Conversational Pace" of which I can chatter away while running without much effort or fatigue. When doing my progression runs I am shooting for 1 hour of effort that inceases its pace every 5 minutes. For example I start most of my progression runs at a 9 minute pace and I try to drop 20 seconds every 5 minute for example: 9:00 - 8:40 - 8:20 - 8:00 - 7:40 - 7:20 - 7:00 - 6:40 - 6:20 - 6:00 - 5:40 - 5:20.
This type of workout really taxes you at the end of the session when you are running your fastest. In general, I see several runners finishing workouts where they are running slower than they were at the beginning and that just teaches our bodies to slow down when they become fatgiued, but this workout teaches our bodies to recruit different/more muscle fibers, tap into alternative energy systems, and become moreeffecient.
This is the easiest thing to add to a training program without too much effort and the risk of getting injured due to an increase in higher stress levels from an interval workout or progression run. Strides are simply done at the end of easy aerobic efforts that throw in some quick efforts/speed in a 5 minute time frame. This type of effort is merely neurological in nature but these strides really help activate muscle recruitment after we have already fatigued the body from the aerobic run. In order to add strides into your program simply find a flat stretch of ground about 70-100 meters in length that you will be running about 80-85% max effort. These are not ALL OUT sprints but very strong efforts while maintaining composure, form, and control of the effort. Do about 4-6 of these with FULL recovery between each stride.