*STICKY* Parts of a Running Shoe

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shoe-parts

Parts of a running shoe? If you want to be a true shoe geek, you must learn a little anatomy of a typical running shoe. I tried to keep this as simple as possible because some of the technical terminology is even beyond my understanding!

As a model, I used my current New Balance m880v3 shoes (yes, I’m a version behind but I love them) for the pictorial representation. Below are short descriptions of each part going in a clockwise direction 😉

Upper – The top part of the shoe that keeps your foot in place
Midsole – The layer of material between the outsole and the insole
Outsole – The bottom part of the shoe
Toe Cap – A decorative strip of material across the toe of the shoe
Toe Box – The part of the shoe that holds and protects the toes
Laces – A cord that passes through the eyelets that draw the shoe closed
Eyelets – These are holes where the shoelaces pass through
Tongue – A strip of material found under the laces of the shoe
Collar – The material around the opening of the shoe
Lining – The inside layer of the shoe

 

Is Usain Bolt Retired? Yes!

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I haven’t been following track and field very closely for the past few months. I was shocked to learn that Usain Bolt retired after the 2017 IAAF World Athletics Championships. After watching videos of his last performances, I can see why Bolt called it quits.

The world’s fastest man actually confirmed he was retiring before the World Championsip. I think maybe Bolt realized that the world was catching up to him and wanted to finish on top. Unfortunately that didn’t happen.

In his last solo race, Bolt not only was beaten but finished 3rd! He skipped the 200m so the 400x100m was his last chance go out in a blaze of glory. I could not believe my eyes when pulled up coming down the stretch…so sad.

I, along with the rest of the world, have been following the Jamaican track star for the last decade via the Olympic Games…Beijing, London and Rio De Janeiro. He was so unbeatable that I was rooting for him to lose…I know…poor sport (USA vs Jamaica).

Not only was Usain Bolt a rock star in the world of track and field, he was also a great role model. Mr. Bolt blew everyone away on sheer talent alone…no steroids or other banned substances! I wish Bolt only the best, in retirement, and wouldn’t mind if he made a comeback 😉

Note: Being an American, I was kind of embarrassed when Justin Gatlin beat Usain Bolt in Mr. Lightning Bolt’s last race.I don’t know if it was because of Gatlin’s age (35 years old) or his previous doping bans.

Upcoming Races October 2017 – Oahu

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upcoming races

Action Construction 20k
25k Road Run – Kailua Beach Park
Sunday, 1st October 2017 at 5:30 a.m.
808racehawaii.com

Waianae Coast 5k
5k Run – Waianae Mall
Saturday, 7th October 2017 at 7:00 a.m.
wcchc.com/5k

Tantalus 10-Miler
10-Mile Road Run – Makiki Pumping Station-Hawaii Nature Center
Sunday, 8th October 2017 at  6:30 a.m.
mprrc.com

XTERRA Gunstock Half Marathon
21k Trail Run – Gunstock Ranch
Saturday, 21st October 2017 at 7:00 a.m.
gunstockhalfmarathon.com

HMSA 30k
30k Road Run – Kapiolani Park
Sunday, 22nd October 2017 at 5:00 a.m.
808racehawaii.com

Aloha United Way 5k
5k Run – PAR Refinery, Kapolei
Sunday, 29th October 2017 at 7:00 a.m.
auw.org

My Groin Injury Journey Part 3 – So Far, So Good

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Okay, it’s almost been a month since my last run. It’s time to start my post injury test runs. I have to admit that I’ve been kind of lazy when it comes to stretching and stuff. There wasn’t much groin exercises or stretching going on during my convalescent period (not running).

For my test runs, I did do plenty of stretching and made sure I warmed up with some walking. Even with three runs completed, I’m still in test mode so there will be NO speed work and NO long runs for awhile. I will think twice before adding any kind of sprinting to my training.

08/26/17
Test Run #1
2 miles
00:20:48
Kamehameha Community Park
First run in a month after my groin strain. I felt some discomfort in the beginning. I was going to stop if I felt pain but the pain never came. I maintained my usual stride but mentally tried to slow the pace (didn’t work cuz I ran my usual time). As soon as I finished it was ibuprofen & ice pack time!

08/29/17
Test Run #2 – Around Kalihi
3.4 miles
00:37:12
Ran slow & steady. So far, so good…no groin discomfort or pain. Afterwards, I felt a little pain in my lower back (like I tweaked it).

9/1/17
Test Run #3 – Around Kalihi
3.37 miles in 36:22
Felt a bit of discomfort, in the groin area (left side), for the first 10 to 15 seconds of the run only. No other problems after that other than my usual plantar fasciitis (right heel). I’m not paying attention to time…just running a comfortable pace.

Hasta aquí todo bien…

Upcoming Races September 2017 – Oahu

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upcoming races
Tantalus Triple Trek 50k
50k Trail Run – Hawaii Nature Center
Saturday, September 2nd 2017 at 5:30 a.m.
hurthawaii.com

Bioastin Marathon Readiness Series 2-of-5
20k Road Run – Barber’s Point Elementary School
Sunday, September 3rd 2017 at 6:00 a.m.
808racehawaii.com

Old Pali Road 4.4M
4.4-Mile Road Run – Old Pali Road
Sunday, September 10th 2017 at 6:30 a.m.
mprrc.com

Na Wahine Festival
Festival 5k Run – Kapiolani Park
Sunday, September 10th 2017 at 7:30 a.m.
nawahinefestival.com

My Groin Injury Journey Part 2 – Hitting the Pause Button

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Well, well…I finally went to the doctor (August 9th, Wednesday) instead of being my usual hard headed self (trying to run through an injury). Just by reading information on groin injuries, from medical websites, I knew reducing my mileage was not an option. A complete stop of my running was needed (a runners WORST nightmare).

The doctor confirmed the need for rest and my question was, “Just how serious is my groin injury and when can I start running again?” After going over my symptoms (pain when running, pain when lifting my leg up while laying down, blah, blah, blah!), the doc pressed different areas of my abdomen for pain…nothing! Then I performed range of motion movements, stretches and balance testing with minimal discomfort.

The doctor’s opinion was that I had a muscular strain in the groin area (no tear). Her care instructions were:

  • Over the counter Tylenol or ibuprofen for pain/inflammation.
  • Heat or ice for comfort.
  • Rest (avoid activity that increases pain) – 2 weeks off from running (T_T)
  • Light stretching:
    Short and long adductor stretches.
    Hip flexors and swinging leg stretches.
  • Physical therapy if needed.
  • Follow-up if pain persists or worsens.

In conclusion, the My Groin Pain Journey continues but with no suspense or drama. I need rest. If I can’t run, I guess it’s time for some power walking but I need to stay active (Yeah, yeah, I know walking is for women and senior citizens). I will post again towards the end of August, My Groin Pain Journey Part 3, when I start running again. So, as the Ventures said, “Walk Don’t Run!”