These Are A Few Of Our Favourite things...

Nomi says,

I'm alive....I'm alive....

I know I've been slacking. Joy has been doing all the hard work, cycling like crazy, working like crazy and updating the blog. I am training, sort off, sporadically with Lulu for our upcoming marathon in Gold Coast.

Julie Andrews sang to her little charges - the VonTrapp children - in The Sound of Music about her favourite things, including:

Raindrops on roses and whiskers on kittens,

Bright copper kettles and warm woollen mittens,

Brown paper packages tied up with strings,

...

Cream colored ponies and crisp apple strudels,

Doorbells and sleigh bells and schnitzel with noodles,

Wild geese that fly with the moon on their wings

...

Girls in white dresses with blue satin sashes,

Snowflakes that stay on my nose and eyelashes,

Silver white winters that melt into springs

But, let's be honest, who really cares about her favourite things?  What about our favourite things?  We know that you all care about those!!!

I know that a substantial chunk of my dough goes into running paraphernalia. We all have our favorite gels, shoes, tops, socks, sun block and etc. and etc. So to relieve the monotony of us writing about running and cycling, we decided to chit chat about the things that we like best.

So, I'm going to be writing in purple fonts and Joy in bright pink (the "colour of friendly" in her view):

FOOTWEAR:

   


SHOES....shoes....I think i have more running shoes than casual or work shoes. I have tried Nikes, Reeboks, New Balances, Saucony and so far , for me, the Nike Lunarglides suit the best for long runs. For 60 min runs, the New Balance Minimus are really nice and light. For 60 to 120 min runs. the New Balance 890's work fine. By using different levels of cushioning for different runs, the joints seem to hurt less.

Joy's shoes

Shoes:  Like Nomi, I definitely have more sport shoes than other kinds of shoes...Well, I used to wear Nike Lunarglides (the same as Nomi), but this past year I've been entering the wonderful world of minimal running shoes, so I've worn Vibram Five Fingers (the Bikila version for running) when there's no snow; I've worn the New Balance Minimuses when there is snow (because I can use thermal socks!); and I just bought a pair of Saucony runners for my upcoming 1/2 marathon.  But, since I'm riding my bike more than running these days, there's a good chance these shoes will see minimal usage for a while!


Hands down, though, my Vibrams are my favourites.  They're just so damn fun to run in, and I think if I lived in the tropics and could wear them all the time, I'd still be running and running and running.  When the weather in Ottawa finally warms up, I'm going to get out in them for some fast, short runs...I can't wait!

Nomi's socks

SOCKS:

Socks (I seriously cannot remember the brand name now) with Thorla pads (left pair) : They are seriously wonderful for long runs.  They are cushioned and comfortable and cause minimal blistering.

Sugoi : (right pair and a present from Joy)

I use them for shorter runs and for the gym. They are light, thin and breathable.

Barefoot is best!

My ideal motto in life would be:  Go barefoot when you can!  As a kid I used to run around without shoes and socks, and even as a teen and young woman, I would get these thick callouses on the bottoms of my feet throughout the summer so that I could walk across hot asphalt and not feel a thing.  Only later did I start to learn about pedicures and get the message that a "lady" has soft feet.  While that seemed wholly impractical to me, for a while in my twenties I caved into that sort of thinking.  Then in my thirties I took up running and my feet became mine again, not held hostage by notions of beauty that are just as stupid as back in the day when women's feet were bound...ugh.

As a runner, the wonderful world of blisters, bruised toes, and general foot comfort becomes really really really important.  I've gone through tonnes of different types of socks, and I've found that one key is:  having new pairs of socks (old ones lose elasticity and then you are more likely to get blisters).  I have ones like Nomi's (above); I have Nike socks; I have Icebreaker socks; I have Rapha socks; I have Adidas socks; and I have compression socks.  But all in all, I'd prefer my bare feet any day!

CLOTHING:

Nomi's clothes

TOPS:
I have used my ratty adidas top for 2 years now..there still are no holes in it. With age, it has become soft and pliant and so comfortable. It important to wear something light that evaporates sweat efficiently and doesn't stink to high heaven. Nike tops are nice too with realistic sizes. Here, some brands are catered to Asian sizes and you have to be toothpick thin to squeeze into even an M or L. So normal human beings might not be able to wear certain brands.

Joy's bras: Craft (good shape), Icebreaker
(good material), Columbia (good price)

Tops for me come in two categories:  ones with sleeves and ones without.  Basically, unless I'm wearing long sleeves because it's cold, I don't want sleeves.  This mainly has to do with how frustrating getting a "farmers' tan" is to me.  If I have to get tan lines, I'd rather at least have those tan lines appear at my shoulders rather than midway through my upper arm!


Another key point here about tops:  BRAS!  Now I'm not well endowed up there, so I don't need tonnes of support, but I still need a good sport bra.  Let me tell you, there's a huge market out there just waiting to be tapped.  I have Columbia sports bras, Icebreaker sports bras, and Craft cycling bras, and if I could combine aspects of each, then I might have one bra that works.  I'd take the price of the Columbia one (not too pricey) + the merino wool of the Icebreaker one (natural fibre is best) + the shape of the Craft one (comes in at the shoulders and doesn't cut in) = Joy's Ideal Sports Bra.


BOTTOMS:
The 2XU compression tights are the BEST. They really help with keeping everything from wobbling and help support the knees. The aches and pains post run are less with these and hoorah to these tights. 


On this one, I agree 100% with Nomi.  The 2XU compression tights are the best...they do such a good job of holding everything in and preventing unwanted jiggling, that hands down I get the most second looks at my butt when I'm out there running in my 2XUs.  You know the kind of double take that I'm talking about...I don't need to describe it.  (Also, Nomi used to make fun of my for my extra-long Nike shorts that she called my "granny shorts" that came down to my knees, and my compression tights are definitely an improvement in the attractiveness factor over those!)

NUTRITION:

Yummy, yummy GU...

FOOD/FUEL:
GU Chocolate Outrage flavour: I could eat it just for fun. It tastes so good and is so palatable. I tried other popular brands before this but they were sickly sweet and so hard to swallow/chew. Lulu recently gave me a taste of GU chomps and they are yummy. For my full marathon, I took one GU gel per hour up to a max of 4 gels. 

Joy's first- and second-place
GU flavours...mmmmm.

Back when I was training for my first half marathon, I tried Powergels instead of my tried and true, much-loved GU Chocolate Outrage, and nearly threw up at the side of the running path.  It was terrible.  I wrote about it on the blog, and ended up throwing out a whole bunch of them that sat around, gathering dust, and ultimately expiring, because they were just too gross to eat.  A very close second to the GU Chocolate Outrage flavour is the GU Chocolate Mint flavour.  Both are really tasty, and I use them on long runs and bike rides...who doesn't want an excuse for chocolate??

DRINKS:

Nomi's drinks.

100 Plus: is pretty much a Malaysian thing and i don't really know if you can get it anywhere else. It's a carbonated "sports drink' that's very popular. However, it is gassy and bubbles out of the water bottle to trickle down the backs of your thighs. 

Suntonic: Another option, but tastes too sweet for me in the correct dilution. And I am not sure if you can get it outside of Penang, Malaysia.

GU brew: is another alternative, where you mix one tab in 16oz water. It's not too sweet, a little gassy and a convenient option where only water is available at hydration stations and you want isotonic drinks.

Joy's drinks.

100 plus:  When I'm in Malaysia, I'll drink this diluted with water in my water bottle, but as it's fizzy (like Nomi says), it ends up making a high-pitched squealing sound as the gas escapes the bottle, and when I run, I want the only sounds coming from me.  No competition from my water bottle, thank you very much.


E-Load:  I used to use E-Load powder in my water bottle, and that's what I've used to hydrate at most of my races.  It's pretty good (the lemon flavour, not really any of the other flavours which are too sweet and gross tasting), but it's hard to travel with such a big container, and putting the powder in a zip lock isn't all that practical.


Endurolyte FIZZ (by Hammer nutrition):  These little tablets get dropped in the water and fizz away like an effervescent antacid for an upset tummy.  From a practical point of view, this is really handy.  You can take the whole little canister with you on a run or a bike ride, and drop it into your water bottle if you refill while out somewhere.  The downside is that the flavours aren't all that great; they have this kind of fake sweet taste like an aspartame aftertaste after swallowing a sip of diet coke.  Gross.


NUUN:  Hands-down, this is my favourite.  Like the FIZZ (above) it's a tablet that you just drop into the water bottle to dissolve, but the flavours are a billion times better.  There's a citrus fruit one, a mixed berry one etc. etc.  They all taste good and are sugar-free without the gross aftertaste that some sugar free things sweetened with aspartame or stevia might have.  Its positives:  electrolytes, ingredients I can pronounce, small size for easy transport, and yummy flavour.

ACCESSORIES:

Badass Bandana

HEADGEAR:
One does not run in tropical weather without some form of head gear and 1 inch thick sunscreen. It's a necessity, not an accessory. 

Bandanas: A bandanna or bandana (from the Hindi: बन्धन bandhana, "to tie") is a type of large, usually colorful, kerchief, usually worn on the head or around the neck of a person or pet and is not considered to be a hat. Hmmmm....fancy the word bandana originating from Hindi. Anyhow, I used to use a simple scarf when i first started running years ago. Actually Joy's Man was the one who taught me how to tie one. It was cool, light but after awhile it would slip off or go askew.

Nomi's multipurpose headwear.

Multipurpose Headwear: Then I started using multipurpose headwear by Buff. They come in such pretty and varied designs. They do stay put, do not get water logged with sweat and slowly slide off your head.

Ever-important hat!

Hats: For me, hats are the best thing to wear here. Scarves and bandanas do not shade the eyes. My favorite is the Halo. It's got a band inside that lies like a strap across the forehead that wicks water  away from your face. And , it really works. While running, you do not get water mixed with sunscreen streaming down your face, getting into your eyes, making them burn and turn red. Plus, it does offer the face some protection against the strong sunlight and stops you looking like a boiled lobster.

I totally agree with Nomi...you CANNOT go out and do any kind of sport in the tropics (or even under a Canadian sun) without some kind of head protection.  Now, I HATE HATE HATE hats, bandanas, babushkas, scarves, toques etc.  Anything that goes on my head and across my forehead makes me think of sweaty zits.  It probably goes back to my teen angst years, who knows?  The truth of the matter is that hats make me very nervous.  But I don't have much of a choice, do I?


Now the complicating factor in Canada is that it's not always hot.  Sometimes the hat isn't so much about protection from the sun, but protection from the freakin' cold.  

Joy's headgear!

Hats:  For me, bandanas and scarves and even the cool multipurpose headwear that Nomi uses (and that she's bought for me to try) don't really work.  I think it's because I've got a huge head (or at least a vast forehead), and so these sorts of things tend to slip back.  What does work for me, though are hats.  I finally caved in and bought a hat for the summer (the pink Adidas one in the pic), and what I love about it is that I can throw it in the wash right after using it.  It's lightweight material, and it dries quickly, so I don't have to worry about it getting sweaty and bacteria-ie in between uses.  Then I also have a Craft balaclava (the bank-robber ski mask in the pic), which I use when I'm running and/or skiing in the very cold weather (like -20C or so).  It's necessary, but uncomfortable.  The part around the mouth gets all wet from the condensation from breathing, and if I wear sunglasses, then usually I can't have the balaclava part all the way up over my nose, because then it fogs up my glasses.  But it's better than nothing on those really cold days.  I also LOVE LOVE LOVE my winter Rapha hat (the one that says "rapha" duh).  Rapha is a relatively new company that makes cycling clothes and accessories.  It's amazing.  We buy tonnes of stuff online (even paying the exorbitant duty to bring in our items from the UK).  And their winter hat is great.  I use it cycling and skiing in the winter, and I've never had such a cozy hat.  The only downside is that there's no space for me to pull my ponytail through the back, so I have to wear side braids or pigtails on either side of my ears, making me feel like I'm 9 years old.  My Nike running hat (the grey one in the pic) remedies this.  It has a hole in the back, so I can pull my ponytail through, and...presto...I'm set to go.  The only downside, is that this hat isn't really for very cold weather.  Only about -10C or so.  


If I could get away with it...I'd be a no-hat athlete, but sometimes you can't get exactly what you want!

SKIN PROTECTANT:

Nomi can't live without BodyGlide.

Bodyglide:  Any body part that rubs against each other will chafe after hours of running. Or body parts that rub against certain parts of clothes like seams of bra tops of the buckle of the water bottle carrier. These anti blister balms do help up to a certain extent. It's the only product that i have tried. I know some friends who use plain vaseline and say they work as well.

Joy's skincare arsenal.

Bodyglide:  I'm with Nomi on this one.  I need BodyGlide, especially where my water bottle carrier rubs against my lower back on long runs.  Without BodyGlide there, I get these horrible wounds that hurt when the salt from my sweat gets in them.  


Sunscreen/Bug Spray:But for me, I have more problems than just chafing.  While Nomi's from the tropics, my Canadian skin can't take the tropical sun or the tropical mosquitoes.  Even though I'm from Winnipeg, a place known as the Mosquito Capital of Canada, those Malaysian mosquitoes pack quite a different punch when they get their little stingers into me.  I get these bumps nearly an inch in diameter that are SO CRAZY ITCHY.  So for me, I need sunscreen to prevent me from bursting into flame (or frying like bacon, as Nomi put it once in a post), and I need bug spray to prevent me from becoming some sort of puffed up creature made insane with itches.


All in all, that's a snapshot of our favourite things, things that help us do the sports that we love, that help us run, and that help to keep us sane!  We also have a battery of other items - like our technological gadgets (our garmins), like our favourite sunglasses, like our favourite water bottle carriers - and maybe we'll tell you about those one day.  For now, get out there and buy up all the GUs you can...you won't be disappointed!

What to Wear in Winter?

All set and ready to go for a winter run!

Joy here...Friends of ours who live in Malaysia have a trip to Japan coming up.  They are going with family, and they're going to do some Alpine Skiing.  Now, if you live in the tropics, there's a damn good chance that you don't have any winter gear for a ski trip.  It's quite different than for those of us who live in countries that have significant winters, but which ALSO have summer.  For instance, because Canadian summers are just as hot as Malaysian ones, when I'm getting ready for a trip to Malaysia, I just throw some of my summer clothes in a suitcase, and presto! I'm good and ready to go.  Not so much for our Malaysian friends and their upcoming trip to the ski hills.  So I've been hitting the stores around here and picking up ski wear for them to mail to them in Malaysia so that they'll be snugly warm on those Japanese ski slopes.

It's also gotten me thinking about what to wear while running in the winter.  For instance, today I went out for an easy 7km run along the canal with a friend, and I wore running gear that kept me comfortable in the -8C temperature.  Here's what I wore:

Look at all the selection of winter wear on sale in Canada!!!!

-pair of Icebreaker Merino Wool socks
-winter weight running tights from Mountain Equipment Co-op
-Columbia sports bra
-Icebreaker Merino Wool base layer
-Sugoi arm warmers
-my "Around the Bay" long-sleeve shirt
-Mizuno shell vest
-Nike running gloves and hat
-Rapha neck warmer
-New Balance Minimus trail running shoes

It's taken me quite a while to figure out what's the right combination of layers and breathability for doing sport in the winter, and I'm still never 100% sure that I'v got it right or not; sometimes I'll be out there on a run and be just too cold to keep on going, and other times I'll find myself unzipping and shedding layers as I go along.

And now I happily can offer this hard-earned expertise to our friends who will be enjoying some fun and snow in Japan next month, dressed in layers and outer wear bought specially for them by a Canadian...a Canadian who has learned how to do winter well!

Over and out,
Joy - the Canadian Winter Personal Shopper

"Barefoot" Video Blog!

Joy here...Now that I'm back in Canada, I'm getting back into my Thursday morning spinning classes and Thursday afternoon strength training sessions, and I'm also trying to jump-start my running so that I'll be ready for that 1/2 marathon at the end of May that I'm planning on doing in my "barefoot" vibram shoes.

Here's a little video blog about today's little run:

Over and out,
Joy

First "Barefoot" Run back in Canada

Joy here...So we landed in Canada on New Year's Eve; we dropped our bags in the house; we had a shower; and we grabbed a bottle of wine before heading over to our next door neighbours' house to ring in the new year with some friendly faces.  Midnight came and there were good wishes and happy cheers as The Man and I were just hitting our stride.  Midnight in Canada, afterall, is only about mid-day Kuala Lumpur time, so we were up and raring to go.  After having a few too many glasses of my neighbours' Estonian liquor (Vana Tallinn..."vana tallinn, two-a tallinn, three-a tallinn, floor..."), the jet lag began to descend with a vengeance, we crawled home through the Canadian ice and snow.

Waking up in the new year with a raging head ache, jet lag, and a dry mouth, we decided that the only way to deal with ourselves would be to head out the door for our first run of 2012.

Our front yard.
Welcome back to Canada!

Now, while we were in Malaysia, we were able to enjoy some barefoot runs in our vibram five fingered running shoes (our bikilas), but with the mercury dipping down to -18 C, running with no socks and nearly barefoot is just not an option.  In preparation for this harsh reality, we bought ourselves pairs of New Balance Minimus running shoes that have soles designed by vibram and that are supposed to offer a nearly-barefoot running experience.

So we put on some socks, dressed in running tights (that we haven't used in a LOOOONG time), and laced up our new minimus running shoes and headed out into the snow and ice for a 25 minute run to get our badly abused bodies moving.

My "barefoot" minimus shoesies.

My head was throbbing the whole time.  I'm not sure if I should blame the Vana Tallinn, the 40 hours of travelling, the 3 weeks of drinking and eating, or the jet lag, or if I should just chalk it up to a rather weak run.  Sometimes that just happens.

But my feet felt good in the new minimus shoes, running over the snow and ice.  Even though these shoes aren't as fun as the vibrams (which are fun to run in), and even though they don't feel entirely barefoot, I could feel the ground beneath my feet and feel more responsive in my running.

The key with both the vibram five fingers and these new balance minimuses is that my feet can receive more feedback from the terrain over which I run, which causes me to automatically adjust my stride, foot strike, and movement in response to that feedback.  Think of the difference between running "barefoot" and running in traditional cushioned shoes as the difference between reading braille with your bare hands or trying to read it through winter mittens.  I, for one, am enjoying the more "barefoot" experience, and I intend to keep on building slowly and surely so that in 5 months I can run 21 kms in my vibram five fingered shoes without injuring myself in any way.

So that's my goal for now...

...But first I need to get over the jet lag and make peace with the winter.

Wish me luck,
Joy

Running Naked!

Joy here...Imagine running outside in the buff...free from the "burden of clothes," the sun on your bare skin, the wind coursing over your body; you can feel your every step as you are connected to the world around you; there's no chafing of awkward clothing, and you feel as though you are one with nature, the way humans were meant to be.  This is the premise of a few new running events popping up throughout North America, like this one - "Try Running Naked" - from Runner's World magazine.

And while folks out there may be doffing their clothes and feeling the freedom known to few outside Eden or the local nudist colony, I think I'm a little too much of a prude to jump wholeheartedly into this enterprise.

The closest thing that I'd get to naked running is to join the ever-growing barefoot running movement.  Instead of entire nudity, I've opted for nudie feeling feetsies.  Somehow it seems just a little more "me."

Now you might wonder how I could run barefoot when you know that I live in a city.  You've seen the asphalt path where I run around the canal near my house, and you must wonder why anyone in her right mind would choose to subject the soles of her feet to such a beating.

Well, putting aside the question of whether or not I'm in my right mind, I can at least assure you that my barefoot running adventures are a little bit tempered.  You see, a while ago, I bought a bare of Vibram Five Fingers shoes, which are like gloves for one's feet.  And the day before yesterday, I went out and bought a pair of the Bikila version, which is specifically designed for runners.  There's just a little more support around the ankles, and a little more cushioning on the soles.

Yesterday, I figured that I might as well give them a shot.  So I slipped on these oh-so-comfy-you-don't-even-know-you're-wearing-them shoes and out the door I went for a 10minute run to get used to them.  And let me tell you:   It was awesome.  Like the naked runners who slip out of their clothes and feel the freedom of their nudity, my almost-barefoot feet contacted the ground in a way that really let me know that I'm running.  I'm running and running.  And after 10 minutes, I could feel the ache in my calves that even after 30kms of running in my regular shoes, I never felt.  Because, you see, these shoes force my muscles to work the way they were meant to.  We weren't meant to run with cushioning and support preventing our muscles from growing and working in concert together.  We were meant to move and feel the ground beneath our feet.  We were meant to adjust our stride with every undulation.  We were meant to fall lightly with each step.  In short, we were mean to run barefoot.

And maybe, just maybe we were meant to run naked too.

While I'm not ready to make that leap, I sure am glad that I made the leap into my Vibrams!

Over and out,
Joy (the clothed)

Drunk on Information!

Joy here...Back when I started running The Man bought me a Garmin Forerunner 405 CX.  This little watch gismo tells me pace, distance, heart rate, and calories burned.  I will admit that when I first started running, I just used it to time my runs (...please, god, just let me make it to 45 minutes...only 15 more to go...huff, huff...).  However, as I got fitter, I was able to program it for a certain distance, say 10kms, and then it would chart my pace and beep at the halfway mark, and then I would know that I only had 5kms left to go!  When I got sick of looking at pace, I would toggle the screen to the heart rate display so that I could run according to heart rate (i.e. effort).  Basically, once I got into using my little Garmie, I was drunk on information and loved it!

I would recommend this model or another one that does many of the same things for anyone who is either wanting actual data to help improve and hone a training plan.  I would also suggest it to the beginner runner (like me) who doesn't have body awareness.  Garmie gives me information so that I can compare one run to the next, but also information that helps keep me on track during a run.  For me, I find that it's a really helpful motivational tool, because my little negative voice in my head that is constantly telling me to "just stop now," or "take it easy," or "you can't do this" and Garmie provides me with objective data that counters that little voice.  So if you're a beginner runner and you think that fancy gismos like this are for "serious athletes" (said with a stern face and solemn voice), then think again.  More information is always better than less information.

In keeping with that motto, The Man just bought me a little, basic computer for my bike so that when I'm riding on the trainer indoors, I can still get data about pace.  You see, when I ride my bike outside, I can use Garmie, because Garmie connects to satellites, and can give me real-time information about my pace on the bike; however, when I've got the bike on the trainer indoors in my basement, that satellite link is about as useful as tits on a bull (to borrow one of my dad's more colourful phrases).  So my new little Strada by CatEye can tell me pace based on how many repetitions of the wheel there are.

So now I have a new device that allows me to be even more drunk on information!  You see, if you've ever sat on a bike on a trainer and tried to ride indoors you'll know that it's INCREDIBLY BORING.  It's like a psychological torture test just to make yourself sit there.  However, if you can do some specific drills on the bike while sitting there, it can make the time pass more quickly.  At least, that's how I feel.  On Monday, we did "tempo sets" which were 6 sets of 90second big gear, hard riding.  Now the way that I knew each 90second set was equivalent was that I could look on my new little computer and keep my speed the same.  If my regular riding speed on the bike is around 28km/hr, then my tempo speed for those 90second sets was around 38km/hr.  And yesterday, we did 7 "stomps," which are 30second really, really hard sections.  So basically we rode for 20mins at around 28km/hr, and then sped up to about 45km/hr and held it for 30 seconds, and then had 10mins back at 28km/hr before doing another 30second stint at 45km/hr.  It was hard, but made the time on the bike fly by.  And more than that, the payoff was great.  I burned 1,572 calories in less than an hour and a half.  If your workout plan is about weight loss, then you should seriously consider these kinds of drills!

Here are my stats from yesterday's indoor ride:
Rode for 1:25:01 with an average heart rate of 126 beats/min and a total of 1, 572 calories burned.

Over and out,
Joy

Water Water Everywhere

Joy here...The other day I was chatting on skype with a colleague/friend of mine who is currently in Florida. (Side note: If you meet someone as a work colleague, but that person becomes a friend, do you list him as a colleague first or a friend first?). This colleague/friend is the one who I was able to run with throughout the winter once Nomi and I decided to sign up for the May 29, 2010 10km race in Singapore. He was instrumental in getting me to join the gym at a local hotel for the months of January and February when it was just too damn cold to run outside. I'd pick him up at his house, and we'd drive to the gym and then have a run and gossip session on the two treadmills on offer. It was great. Then when spring finally sprung, we were able to run outside, and since I was new to the town, he was able to show me some good running routes.

Now he's the one getting his running back on track, and in Florida he said that he's suffering in the heat and humidity and asked me how I managed in Malaysia. My answer was simple: WATER. Now I'm not used to being asked for advice about running, since I really don't know what I'm doing, but I do know that one really important thing with my own running has been to make sure that I stay hydrated. If I don't have enough water, I can seriously feel myself getting winded and tired; it's not that I feel thirsty per se, but rather that I slow down and the run taxes my whole system more than it should. What that means for me is that I have to drink at least one water bottle (21-24 oz.) of water per 10km; so the ideal is two bottles of water for the 21km 1/2 marathon distance. Now the glitch here is finding a way to carry all that water with me on a long run. I've tried a whole bunch of different hydration systems and will share some of my insights on the pros and cons of each.

1.) Handheld Water Bottle:

This little device has a simple strap that you slip your hand into so that you can hold onto the water bottle while you run; it also has a little pouch for you to keep a thing or two while out running.

PROS:

-it's easy and fits all different sizes of bottles

-it doesn't involve anything uncomfortable around your waist or hips

CONS:

-it's really odd to run with the extra weight in one hand; I actually find that it puts me enough off balance and gives me cramps in whatever side I'm holding the bottle in that I just can't use it; I like to have my hands free when running

2.) Camelbak:

The camelbak system allows you to carry water on your back and drink through a little tube system throughout the run.

PROS:

-you can get a water bladder of any size that you want, so depending on how long you'll be running, you won't run out of water

-you can rig them up so that they fit snugly against your back and are very comfortable while running

-there's usually a pocket where you can store a bank card or hand phone or snacks/fuel or iPod or whatever else you might need, thus freeing up your hands

-you can put the water bladder in the freezer, freezing your water, and then take it out before your run so that it just starts to melt and then have cold water throughout your run

CONS:

-the chafing of the straps against your running clothes can ruin the fabric; I have a number of running shirts that are all "pilled" where the camelback rubbed against it

-the chafing of the straps is even worse against bare skin!!! I like to run in tank tops or something without sleeves, because I HATE getting overheated in the summer, but when I've run with my camelback against my skin, I've ended up with huge scabs where the straps rubbed against my skin; I don't wear my camelback any more for just this reason

-it can be kind of heavy; if you're a serious runner wanting to be light and fast, then a camelback won't work, because it adds a little more weight than speedsters would want (if speed isn't your concern, then this is definitely an option)

3.) Fuel Belt:

The fuel belt system usually has between 4 and 6 little bottles of water evenly spaced around the belt that allows for enough water on a long run.

PROS:

-with my fuel belt, I carry 4 8 oz bottles, for a total of 32 oz of water (which is more than my 21 oz water bottle); so it's a fairly convenient way to carry enough water

-it sits comfortably around the waist and keeps your hands free

-it's what all the serious long-distance runners and triathletes use, and they must know a thing or two, right?

CONS:

-it's really inconvenient! I mean, I know that I'm uncoordinated and all, but having to use two hands to drink while on a run, is a real pain in the butt; first you have to pull out a little bottle, then you have to hold it with one hand and open the spout with the other, then you can drink, before closing it and trying to tuck it away, all while running and trying not to lose your rhythm or stride. Good luck with that.

-it gets off balance; unless you drink evenly from each bottle throughout the run, you start to feel a bit off balance when your left side is empty and your right side is still sloshing away, and this imbalance often makes the fuel belt shift around your waist while you run

-it attaches with velcro, so to tighten (or loosen) it on a run, you have to open the whole thing and readjust

4.) Waist Pack Water Bottle

It's hard to tell from the picture, but this waist water bottle holder holds the water bottle at an angle across your lower back/upper butt with the top of the bottle within easy reach of your right hand side.

PROS:

-it's the most comfortable system I've found, and there's enough room in the little zipper for a chocolate flavoured GU as well as my housekeys

-it attaches with an adjustable belt, so if you need to tighten (or loosen) it along the run you just have to pull one strap

CONS:

-it just doesn't hold enough water for runs longer than 10km; if you're only running up to 10kms, then I would totally recommend this, but for longer runs, unless there's a convenient place to refill, you'll run out of water

That's my two cents' worth of insight on the various hydration systems that I've used. The main thing, at least for me, is that I needed to learn how to drink while running. At first this meant that I had to stop in my run, stand aside, and take a swill of water before resuming running. Now I can drink and run at the same time, but I still haven't hit upon the perfect solution for carrying enough water comfortably.

PS - I just talked to the colleague/friend who said to NOT refer to him as "Topless Florida Guy," but, of course, that means I must refer to him as such, right?