Friday, August 27, 2010

Long term review: Five minimalist shoes, combat tested

After reading the book “Born to Run” by Christopher McDougall and studying the “Chi Running” video by Danny Dreyer I figured I was ready to try a new form of running. I chose a style that mimics the action of barefoot running by landing on the ball of the foot, rather than on the heel. I had been away from running for six months due to a deployment to Iraq and realized that the slow build back into running form was a great time to incorporate a new stride. But what shoe to use? Well, I consider myself a long distance runner and view a half marathon as a short run. I run between 60 and 80 miles per week but I'm not super fast, with a marathon time just over 3:30. Try as I may, I was unable to toughen the soles of my feet enough to run barefoot. I had no problem with the strength of my toes, arch and calf as they developed just fine. I just had to have some form of shoes. What follows are the five shoes I tried and my opinions about each.

Vibram FiveFingers KSO. (list price $85.00)


I paid $129 for a new pair of Vibram FiveFingers KSO's in size 43, in black, from AJFastDeals on eBay (www.myworld.ebay.com.sg/ajfastdeals). These shoes were difficult to find in my size and most vendors would not ship them to an Army Post Office. That accounts for the high price. The Vibrams weigh 5.7 ounces and were immediately comfortable on my bare feet. Walking around in them did make me self conscious but not so much that I wouldn't wear them. I spent a week using them only for walking and to do short sets of strides. I was concerned that the seams in the toe area would cause blistering but I never experienced any problems. Over the course of seven runs I worked up to a maximum distance of 12 miles in these shoes for a total of 47 miles. I finally gave up the experiment when I constantly developed blisters on the inside edge of the ball of my foot at any distance greater than 6 miles, regardless of the use of BodyGlide. I gave the shoes to a friend who uses them every day for weight lifting .

Mizuno Universe 3. (list price $119.99)


I paid $107.99 for a size 10.5 pair of Mizuno Universe 3's from Road Runner Sports (http://www.roadrunnersports.com/). The 3's weigh  a mere 3.6 ounces. Since I was familiar with Mizuno shoes there were no surprises with the very comfortable slipper-like fit. This is the lightest running shoe I have ever used and I had concerns about the lack of padding and the durability of the shoe. It turns out that there is enough protection at the ball of the foot to allow for running on a 130 degree day on the asphalt (Najaf, Iraq not Badwater). The upper is very breathable and it dried quickly, making it a very comfortable hot weather shoe. I was surprised by the superb, almost magical, traction provided by the strategically placed tread. The thin sole provides just enough padding to absorb some impact and insulate from extreme temperatures while still giving the foot an excellent feel for the ground.

I usually retire my shoes at 300 miles and did not expect these flimsy feeling Mizunos to last even that long, but due to slow mail delivery I ended up putting 517 miles on the Universe 3's. The longest run I'd done in these shoes was 18 miles and at around mile 490 I became aware that the padding of the shoe was beginning to break down. This impressive shoe has earned a permanent place in my running shoe rotation. It will be part of my kit for the New York Marathon in November and the Peanut Island 24-Hour Marathon in December. There are now two fresh pair in my closet and I feel that these shoes have set the bar by which all other minimalist shoes will be measured.

Adidas adiZero Rocket (list price $84.99)


I paid $76.49 for a size 10.5 pair of Adidas adiZero Rockets from Road Runner Sports (http://www.roadrunnersports.com/). The Rockets weigh 7.5 ounces. This shoe almost provides as much cushion as a conventional shoe (although less than the Green Silence) but retains outstanding forefoot flexibility and a very minimal heel drop. Running in these shoes was very similar to running in the Mizunos but the irregularities of the ground are not transmitted as acutely to the balls of your feet. The extra weight makes the Mizunos feel even lighter in comparison. I have a 24-Hour Ultra Marathon coming up on a course constructed of paving stones. After running 177 miles in the adiZero Rockets, I have decided that they will be one of three shoes in the rotation for that race. The upper is very breathable and the lacing system keeps the shoe firmly in place. Environmentally, these shoes are worth considering as they are manufactured in the United States resulting in cleaner factories as well as reduced shipping impact. This is a great shoe at a good price.

Nike Air Zoom Katana Rac3r III (list price $108.99)


I paid $53.96 for a size 10.5 pair Nike Air Zoom Katana Rac3r III's from Road Runner Sports (http://www.roadrunnersports.com/). The III's weigh 6.3 ounces. I have been a long time abstainer of Nike shoes although from 1984 until 1990 I ran almost exclusively in Nike Pegasus shoes. Some time in the 90’s, in their rush for innovation (or more numerous model changes to help sell more shoes), the Pegasus changed. With it, the entire line of Nike shoes seemed to no longer fit my feet because they would squeeze my toes unless they were so big that my heel flopped around. In recent years I have been hearing how Nike has improved again and that the “too small toe-box” was a quickly fading bad memory. These shoes not only fit the description of what I was looking for, their sale price could not be beat.

The Katana Rac3r III's are the closest I've found to the Mizuno Universe 3. The additional weight of the III's probably comes from the conventional looking tread material and the sole that, while not as flexible as the Mizuno's, did provide excellent feel for the running surface. The toe box is a bit tight in typical Nike fashion, but not as bad as I remembered. This results in a bit less use of splayed toes for finding footing than the Mizuno’s allow. Otherwise, this is a great shoe at a great price. After 210 miles I can say that the shoe performs well, has sufficient traction and may have slightly longer lasting cushioning (If the shoes are retired at 300 miles, this is a non issue). Due to my aversion to the tight toe box, I did not order another pair, but if you are comfortable with Nike shoes and want to try a minimalist shoe, this is definitely the shoe for you.

Brooks Green Silence (list price $100.00)


I paid $75 for a size 10.5 pair of Brooks Green Silence from Brooks Pro Community (http://www.brooks.promotive.com/). The Green Silence's weigh 6.9 ounces. A bit of truth in advertising is needed here. I wrote a letter to Brooks complaining that their products were not available to deployed Soldiers, Sailors, Airmen and Marines due to their shipping policies. Brooks wrote back stating that we could purchase shoes through their online Pro Community and that the shipping problem would not affect purchases made there. Additionally they would give us 25% off every purchase through this program up to $1,000 a year. All we had to do was go to their special website and apply for an account which would be approved in less than 7 days. I was attracted to these shoes for a number of reasons. The Green Silence seemed to fit the mold of a lightweight racing flat that can be used for long distance, barefoot style running. They are also designed and constructed with attention to the environmental impact of the shoe. The shoes are made with water-based adhesives, non-toxic soy based dyes and inks, 75% post-consumer recycled material and a biodegradable midsole, insole and collar.

All this new design engineering makes me a bit concerned about durability. And frankly, while they are not as weird looking as the FiveFingers, they do come close. The Left shoe is predominantly red while the right shoe is predominantly yellow. The colors seem to be a perfect match for Ronald McDonald -- they could be clown shoes. The Green Silence don’t generate the same weird looks I've received while wearing the Vibram FiveFingers. Instead they attract attention without the ridicule. Unfortunately I had to give them away to another Soldier because they were too small for my feet. I ordered a replacement pair of size 11 shoes. The assessment that follows is a combination of my observations as well as those of the Soldier who is now using those shoes.

The Green Silence may be considered minimalist when viewed from the perspective of the upper, but the sole has plenty of padding especially when compared to the Mizuno Universe. There is not as much heel drop as is found on a conventional trainer so a midfoot/forefoot landing, while not essential in this shoe, is still recommended. For its weight the Green Silence has plenty of underfoot padding. The lacing system and integrated tongue flap takes a little getting used to. Once mastered, it is deceptively fast, making this a decent choice for triathlons. The upper is very breathable and yet has enough padding as well as toe protection that I would not be adverse to using the Silence as a light trail shoe.

In terms of durability, the shoes now have 103 miles on them (1/3rd of the way through the planned lifespan and there are no visible issues so far). The padding is not breaking down and getting them wet has not caused the shoe to fall apart. There is room for improvement on the eco front as these shoes are made in China (according to the box they came in) but Brooks has set the standard for eco friendly shoes and has produced an outstanding racing shoe that is appropriate for training too. They have managed to create a shoe with much more environmental consciousness while not sacrificing any of the performance and durability that we have come to expect in our running gear. Brooks has set the bar very high. This is the shoe by which all other eco friendly shoes will be measured. Of note; Scott Jurek set a new American 24 Hour Marathon Record in a pair of Green Silence on a 0.78 mile course of pavement and dirt full of tight “Formula One” turns at 165.7 miles. I plan to use them for my own 24 hour marathon on December 31st 2010.



Lower numbers = better

 
Note that this chart proves that the choice of shoes is very personal. The Nikes were not as favored by me as the Adidas or the Brooks. I hope my experience with these shoes can help others choose the minimal shoe that serves them best. Besides my recommendations please try the shoes in a store before you buy to ensure a satisfying fit. Companies today are churning out more and more varieties of minimalists shoes. I am sure there is something out there for everyone.

This review by The Running Geek
Posted by The Emerging Runner at 5:58 AM 4 comments
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Moji Knee - Field Test

Website: GoMoji

View more news videos at: http://www.nbcchicago.com/video


The Moji Knee is is an innovative system for athletes who are looking for a way to ice a knee injury without giving up any mobility. We received a sample unit from the company so that we could perform a field test during race and then test under less rigorous conditions.

Our original plan was to field test the Moji cold compression system during a 180+ mile relay run over a 24-hour period. We quickly encountered a problem keeping the Moji's frozen gel cold cell frozen as it needed to be transported without a cooling source for three hours prior to the race. Over this duration, the cell thawed and it was no longer cold enough to use. So, the first lesson is that it's important to use the Moji system within 20 to 30 minutes of removal of the cell from the freezer.

Due to this limitation the first Runner's Tech Review field test with the Moji was performed a week later, by two women who had completed a grueling hike/run. One of the reviewers was suffering from severe knee pain and the other utilized the system solely for preventative joint maintenance. Let's call the first reviewer A and the second B.

A had been using frozen ice packs off and on throughout the day before transitioning to Moji. She immediately declared it a significant upgrade and remarked that she particularly appreciated the simultaneous application of cold to both sides of her knee. In addition, A found she was able to comfortably move around the house while wearing the Moji. As someone who experiences chronic knee pain, A indicated an interest in investing in a Moji (or two -- as she experiences pain in both knees).

B used the Moji after hiking, running, and playing soccer. She cautioned against wearing the Moji on a bare knee without first thawing the gel pack a bit. Since B used the Moji as a preventative measure only, it was difficult to judge its effectiveness over a short duration of time, but, like A, she also indicated it evenly distributes cold temps across the entire knee, except for the backside. Since B's leg is slim, she didn't feel comfortable walking around because the Moji tended to slip down her leg, but it is important to note that the sample that was provided was sized for a larger person.

Both reviewers had difficulty correctly putting on Moji without referring to the instructions and both agreed that the device is made of very high quality materials. Other observers remarked about the quality and 'professional' appearance of the Moji Knee. The packaging was attractive and the reusable storage bag was useful for easy and clean transport.

The third test was performed by an active runner who used it to treat some minor knee pain and as a preventive measure after distance runs. The Moji Knee was easy to set up and it provided excellent cooling around the entire knee for the first 30 minutes. Once the gel began warm up from contact with the knee it became far less effective. It was also difficult to tighten the brace enough to keep the cold directly on the targeted part of the knee, especially when walking. Another benefit for the design is that it can be wrapped around the upper thigh to provide support and cooling to the quadriceps muscles.

Overall, we recommend the Moji as a high end therapeutic tool for those with chronic knee pain. Anyone undergoing physical therapy for the knee will find it extremely useful, and it could surely be worn during electro stim treatments. Just be aware that it won't be adequately cool for use after more than an hour outside of the freezer. For those who'd like to use Moji in situations where access to a freezer isn't available there is another product we didn't review, called Moji to Go, that might fulfill your needs.

The Moji Knee retails for under $85 and is available at http://www.gomoji.com/

Emerging Runner Labs Rates "MixMyGranola"

Website: MixMyGranola

MixMyGranola can be described as Web 2.0 for food. Consumer generated content on the web that you can eat. Interesting yes, but is it a good experience? I took it to the Emerging Running Advisory Board to see what they thought about this product. The raters were me, Sedentary Man and Adventure Girl and our rating criteria were based on quality, taste, freshness and value.

According to their website, the company started when the founders concluded "none of the ready-made granolas that [they] could find in supermarkets and grocery stores really fulfilled all of [their] granola dreams. They created MixMyGranola.com to allow customers to custom-make their own granola mixes.

I was happy to try it out. Raoul from the company provided a gift certificate that allowed me to create a pound of mix. There was a dollar limit so I needed to constrain my choices to allow me to choose a combination of ingredients that added up to less than the amount of the gift certificate so I could reserve for shipping. The MixMyGranola website is attractive and the process is made very clear. You choose your base granola and then choose dried fruits, nuts and grains. You can even choose non-traditional mix-ins like gummy bears although I can't imagine a person who is so interested in good granola would make such an unhealthy choice. But the Emerging Runner is not here to judge the customers, just the company.

The selection process was simple and I liked the fact that, with each step, you understand both the cost and the nutritional makeup of your choices (calories, fat, fiber, etc.). I chose a mix with a muesli base, dried strawberries, dates, walnuts and pecans. I entered my personal data, the certificate code and then submitted. I received an acknowledgement of my order and my mix showed up a few days later by Fedex in an attractively designed tube.

I divided the mix up and gave portions to SM and AG and asked them to rate it based upon the above criteria. On a scale of 1 to 5 (5 being best) the three of us scored it as follows:

Quality: 4.7
Taste: 3.7
Freshness: 4.3
Value: 2.3

Impressions:

OVERALL
(ER) “I liked that I could specify every ingredient and I also liked the quality of the ingredients. Flavor (muesli) was slightly bitter and would have benefited from some balancing sweetness (dried fruit helped a little). I wished that I had chosen a granola base. Value questionable - can you justify paying $12/lb to get exactly what you want versus paying $8-9/lb at a high end market for a good quality mix?”

(AG) “Good website, fun process, nice packaging. Excellent fruit and overall quality. I think MixMyGranola is something I’d purchase as a treat or for consumption during a special race or event, not for everyday consumption and training.”

Criteria

QUALITY
(AG) “Definitely top-notch, as reflected in the below comments regarding taste and freshness.”

(ER) “I don’t have many points of comparison but this seems to be very good stuff. The pecans were huge and there was a generous amount of mixed-in ingredients.”

TASTE
(AG) “The muesli had a pleasant, oaty flavor that helped to counteract its dry, dusty nature. The fruit contributed the most vibrant flavors. The dates and strawberries alike were perfectly sweet, although I might have preferred more of both. The pecans were very good and counterbalanced the sweet fruits, although might have been better if toasted (roasted?).”

(ER) “I did not care for the muesli’s flavor but the rest of the ingredients tasted great. I added some brown sugar and heated the mix and I liked it much better.”

FRESHNESS
(AG) “Here MixMyGranola surpassed any other granola I have had recently. The fruit, in particular, wasn’t overly desiccated as you often find with dried fruits. Instead, they were moist and almost reminiscent of the texture of gummy bears. The strawberries were a quite surprisingly jewel-toned red that didn’t deviate too far from the natural color of a strawberry to be suspicious. The oats were too dry, but I think this is their nature. I added half of my portion to milk, and that improved the experience dramatically.”

(ER) “Certainly fresh, no complaints about that.”

VALUE
(AG) “The price is prohibitively steep. I think silver is trading at approximately $12 a pound, and this granola exceeds it by a few dollars. I might be willing to pay $15 for an entire pound of the delicious strawberries, but I think the sticker price is too high for a mix.

(ER) “Unless you are a dedicated granola fan with very little free time I question the cost against the work to buy high quality ingredients like these and mix them yourself. All the same, it’s a fun experience and a high quality product.”

 

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