Wearing gaiters, a winter run and bush orienteering

John Vonhof this THE foot guru and his book 'Fixing Your Feet' is the best foot care resource for runners and hikers. This wonderful guide is in its 5th edition and AR Gaiters feature in the book. John also writes informative and educational foot care blog posts (subscribe to his feed for free) and his most recent one is about the value of wearing gaiters for blister prevention and a host of other foot-care related reasons.

On Saturday morning we've got our annual AR Club Dead of Winter Emmies to N1 Run. It looks like we're in for a chilly run, which is unusual because our Dead of Winter Run has been warm and sunny the past few years. Well, it is a Dead of Winter Run and we've been angling for a frosty morning. Looks like we'll get our wish this year. 

And then on Sunday morning AR Club is hosting the second Bush orienteering event of the season at Hennops, which is North of Fourways on the road to Hartebeespoort. There are a bunch of courses available for all ages and levels of experience. It really helps us for you to pre-register on orienteeringonline so we print enough maps. It's free to register on the site and makes pre-entry quick and easy.

Over 3500km on my Inov-8 road shoes

Two years and seven months ago I got a pair of Inov-8 Road-X 255 shoes.

Back then, in November 2012, I wrote this after my first run in them:

"I settled on the Inov-8 Road-X 255. I had my eye on trying the 238 too, which I did. I found the fit to be a bit of a toe squeezer and I didn't like either the foot-in-feel nor how it felt under my foot. The 255 and I were born to be together. I've had one run in them - last night - and we felt right at home with each other."

31-months later I've still been running in THE SAME PAIR of shoes. Sure, for trail and orienteering I'm in trail shoes, but for everything else I've been running my Inov-8s and the only reason I want to replace them is that they're old and ugly and the heel cup is worn (and has been for months).

There are so many new shoes in divine colours and I feel like new and funky. Aside from this my old shoes are probably good for many more months.

My Inov-8 Road-X 255 bought in November 2012

Depending on what is happening, I run between 25km to 55km per week. Around 40km is usually my style.

Although I usually keep a training log, I had a gap of a couple of months (twice) where I wasn't with it. Some distance is done in trail shoes, like for orienteering and off-road runs.

But, if I conservatively go with 30km/week... that's 120km/month... that's 3,720 kilometres!

I ran in these shoes to second for my friend at Washie last year. I did about 70km that night in these shoes; the longest single stretch. They've done a few half marathons and the rest local runs ranging from 5km to 25km.

Wanting new pretty and colourful shoes, I turned to the Inov-8 website to see what they had going.

Lo-and-behold I found my same-same shoes going for a steal.

For a little new and different I decided to try the women's version of this same shoe (Road-X 238 - despite what I wrote more than two years ago they're a good fit now - go figure) and fortunately - this being old stock with random sizes - I found a colourway in my size. Click-click. Only R495. Unresistible!

With different upper fabric used, I'd presume that this women's model is a year or two newer than my old men's version of the same thing.

And then I saw another model, the men's Inov-8 Road-X 233, which is described as a "long distance racing flat". They had a more boring colourway of the same shoe for R695, but they didn't have my size. So I got this more funky pair for only R895. Click-click. Added to my shopping basket.

Gotta love old stock!

With shoes going for R1,500/pair these days it is scary to try a new shoe and for such a good price I was prepared to give these a try having had such a good track record with my first pair. I have no problem buying old models.

I ordered on Tuesday night and got delivery on Thursday morning. Fabulous!

I've still got a cough so I've spent the week walking instead of running. Both pairs have had a session each and I like.

I have been super happy with my Inov-8s. Being quite flat and without much cushioning they're definitely not for every runner. But this is exactly why they've lasted so long and so well. I've never had as much mileage on a pair of road shoes.

Here's a picture of the soles of my old and new shoes - same type of sole (Road-X)

Old shoe below. Used and some wear spots... But we're talking over 3,500km of tar!

Close up of the forefoot part of the sole. Old sole on the left. And you can still see patterns on the sole and the letters 'FLEX'. I'm a forefoot striker so this is even more impressive.

I know of some guys from Bedfordview Running Club who would squeeze out 2,000km from their running shoes (these guys run >100km/wk). I thought that was a lot as I'd never got close to that from cushioned running shoes. I've so totally exceeded this with my Inov-8s and I'm chuffed.

Looking on the international Inov-8 website it looks like the brand has discontinued their road shoes as they only offer off-road and fitness shoes.

With two pairs in hand, here's hoping that I get another happy 8,000km of road running from them.

Hip-hip-hooray!

Hi-Tec Swerve sandals (review)

I got my first pair of Hi-Tec active sandals a few years ago - Waimea Falls is the name of the model. I don't wear them all the time although I recently lived in them when I went kayaking and camping on the Orange River. They were on my feet in and out of the water for a few days. I mostly use them for trips of this nature - not everyday use.

I've got the darker chocolate-y ones

I've been very happy with them. Until these arrived...

Meet the Hi-Tec Swerve women's sandals...

I've had them for three weeks and I don't think that a day has gone by that I haven't worn them. Driving, to the shops, walking around, with jeans and out to movies, to friends, with a sundress, with shorts...

Where Waimea Falls works for kayaking and bushy-outdoorsy walking with its behind-the-ankle fastening, the Swerve sandal is prettier with its charcoal/emerald colourway and sweet stitch details. It also comes in a chocolate/pink colourway. And as the Swerve doesn't have the ankle fastening, it is a comfortable and quick-to-slip-on sandal.

I wear a UK8 in these, which is equivalent to a real size 7 at Woolies. The buckle strap on top of the foot is adjustable - I'm wearing it as it came, which is perfect for me. The buckle connection is elasticated, which I like because then the strap 'stretches' across the top of the foot as you walk to improve the comfort without restraint. For me, the buckle adds to the pretty appeal of this sandal - there's something about Velcro that reduces prettiness, no matter how sweet a design.

It's a light sandal despite the thick, cushioned sole. This is no flip-flop. One sandal weighs 198g (for comparison, it's the exact same weight as the Waimea Falls sandal; the sole of the Swerve is just slightly more puffy).

I like that there are a number of criss-cross straps; it means that the sandals stay on securely and don't slop when you walk. The 't' between your toes is not intrusive because of the strap support.

As far as sporty-looking, walk-about, all-purpose sandals go, I give the Hi-Tec Swerve a BIG thumbs up. They've been on my feet daily for the better part of three weeks and I don't see them being anywhere else -at least until winter next year.

My thanks to Hi-Tec for sending me these sandals to enjoy and review.

Hi-Tec Haraka, road shoe (review)

In April I reviewed the Hi-Tec Shade, a road shoe that I've really enjoyed (and still currently enjoy). I've had this Haraka model for at least 2.5 months but I've been sitting on this review because I can't quite make my mind up how far I'd run in it. But I am quite clear on the Haraka being a versatile, comfortable and good-looking multi-purpose trainer.

Let's take a look at the Hi-Tec Haraka.

Shoe: Hi-Tec Haraka
Terrain: Road
Gender: Women's shoe
My shoe size:  UK8, US 10, EUR 42
Weight: 222g
Price: R699.00

Although I always urge runners to ignore the colour of a shoe when making their choice, it's hard to ignore attractive (and unattractive) colours. This pink-blue-white colourway is very, very pretty indeed.

I've put in more than 80 kilometres (straight-up running) into my pair. The longest single run being no more than 15 kilometres. I wear it many times a week as a casual-wear shoe.

The model
The Haraka comes in a men's and women's version. It is marketed as being "Ideal for wear at the gym, during fitness classes or running round the tracks (or just to the shops!)"

The weight

At 222g, this shoe is heavier than the super-ultra-light Hi-Tec Shade (an unbelievable 185g per shoe), but it is still lighter than most other road shoes. And you can feel it when you put the shoe on. This is one thing that Hi-Tec really excels in - producing light-weight shoes.

The fit
It's a wide shoe with a last (the inside shape of the shoe) that presents no lumps nor bumps underfoot. It's a comfortable and simple fit that is unlikely to interfere with most foot shapes and will be welcomed by those with broad feet and those who appreciate more room for forefoot expansion and toe wiggling.

In this picture these shoes actually look quite similar. They feel a lot different. The Shade is more narrow and the heat-moulded upper is soft; it spreads with the foot. The Haraka has a more sturdy upper with stitched support. It just is more roomy.

Comfort
I always wear socks with my shoes and I found nothing inside these that scratched nor bumped nor rubbed. The sole is neither too thin nor too thick - but this will depend on your personal preferences. For me, it's a midway outer sole. These are very comfortable shoes.

Lacing
This is the one area where the shoe doesn't quite suit me. Look at this photo.

I wear my running shoes relatively loose - such that I can pull on the shoes without untying the laces and I don't like laces to be too high. If I lace the Haraka in the upper-most hole (left image), the laces 'push' the tongue into my foot-ankle-bend, reduces the size of the foot pocket and just feels too high.

On the other hand, when I skip the upper hole and go one down (right image), there's almost too much space - or too much tongue. I only ran for about five minutes with the laces in the upper-most hole before dropping it down one, which works just fine but feels just that little bit too low - we're talking millimetres.

Different shoes for different purposes
When I look at a pair of running shoes I ask myself, "Would you run 100km in these?". Yes, I know. It's not really the right way to approach each and every trainer because running shoes are definitely suited to different purposes.

• Would I run 100km in these shoes? Probably not. But they'd probably make it too.
• Would I do Parkrun in them? Yes.
• Would I run 10km in them? Yes.
• Would you wear them to the gym for circuits, group classes, treadmill and cardio machine work? Yes.
• Would I wear them with jeans? Yes - and I do, most days.
• Would you pack them in your bag when you travel? No, because they'll be on my feet. I'm travelling to the Northern Cape in the morning and I'll be wearing them on the plane - and to social gatherings and around the place and to walk here and there and... I haven't left home without them since I received them.

As always, I recommend that you take your socks with you to the store and try on the shoes. Many shoes. Remember to try one size bigger and smaller to what you think to make certain that you're getting the right size -don't go on numbers alone.

If the shoe fits with no unsettling lumps and bumps and the foot-in-feel is good and your heel doesn't lift out the heel cup when you walk (try them on stairs too) and your toes can wiggle and your foot is comfortable... then buy it.

Note that Hi-Tec very kindly sent me this pair of shoes to wear, enjoy and review. I'm not sponsored by Hi-Tec and I have the freedom to review their products without bias.

Hi-Tec Shade, road shoe (review)

I've been running the Hi-Tec Shade road shoe for about a month now and I've put 150 kilometres on to them - a good distance to have developed a good feel for them and an opinion.

Background
The Hi-Tec V-Lite Infinity was the first Hi-Tec trail shoe that I wore. Light as a feather, it took a while to grow on me, which it did. I've been wearing the Hi-Tec Shadow trail shoe for a few months and while it is comfortable and has been good on all kinds of terrain, I prefer the Infinity for its snug fit and tactile sole.

On road I ran regular cushioned shoes for decades and for the past 18-months or so I've been in the Inov-8 Road-X 255 (men's). Its a broad shoe with a 4mm lift (the heel sits 4mm higher than the forefoot). I've been happy in it across distances from a quick 5km to 30km road races. I sometimes run my well-worn Asics Gel Fuji Racers (trail, men's) on road too - these are the shoes that saw me cross over from cushioned to minimalist.

Model
This shoe model is the Hi-Tec Shade. It's a road shoe. I'm running the men's model in a very lovely blue and silver colourway.

Women often think that they can't / shouldn't wear men's shoes and I don't think that men even contemplate wearing women's models. For the most part, colours are different and the lasts are shaped differently. Women's shoes tend to be more narrow in the mid-foot and they often have a more narrow heel cup. I've very rarely had a women's shoe model in trail or road. I try them all and go for the one that fits best, and it is often the men's one.

Fit is far more important than the label on the box.

Apparently this shoe takes its heritage / inspiration from the Hi-Tec Silver Shadow, but as I don't know this shoe at all it means little to me.

If you wore the Infinity happily, you'll feel totally at home in the Shade. The two are definitely closely related.

Weight
When I opened up the box to pull out the shoe it was almost like what happens when you lift an empty milk carton that you expect to be almost full. Whoops!

My shoe is a size UK 8 (US 9) and it weighs... 185g per shoe.

Compare to the following (per shoe weights):
Asics Gel Fuji Racer - 269g (US 9.5)
Inov-8 Road-X 255 - 267g (UK 8)
Flip flops (Gisele Bundchen) - 174g

Fit
Feet are generally more narrow in the middle with a wider spread at the forefoot and across the toes. Both the Hi-Tec Infinity (trail) and this Hi-Tec Shade have a weird shape. They're very uniform - like a dugout canoe. Instinct says that this just isn't right but reality and experience have shown that it isn't an issue (for me) - neither on trail nor road.

Putting your foot into the shoe it feels like you're pulling on a slipper. The upper is smooth and uniform. There's no stitching other than around the lace 'cage' to secure the loops that the laces are threaded through. You can very comfortably wear these shoes without socks. The silver-coloured, heat-welded strips maintain the shape, form and support of the upper.

I think it is because the upper is soft and conforming that it doesn't matter much that the upper looks so uniform in shape - the upper allows your foot to spread. The last (what your foot sits on with the sole beneath it) has more shape. You can't judge this book by its cover.

How much lift?
This shoe has a 10mm lift - the height differential between the forefoot and heel is 10mm. Can't say that I've particularly felt anything different in my running to my Inov-8s with their 4mm lift. But I'm a forefoot striker anyway.

Comfort
The longest distance that I've run in these in one chunk is 25km. I'd definitely wear them for longer distances too.

The slipper-like upper moves with your foot and the toe area bends with your toes (it doesn't bunch, which is what happens when the volume above the toes is too high). This shoe is streamlined with no excess nonsense.

The sole is light and thin-ish, yet it still cushions. This isn't a racing flat. I like this sole because it is thin enough that I can feel what is under my foot and my foot can spread and bend and move unrestricted. The shoe protects my foot from the tar and stones but it doesn't try to limit movement.

My feet are generally always blister-free, especially on road, so I can't comment much here. The smooth inner means that you're incredibly unlikely (impossible even!) to get hot spots caused by the shoe. If you do, look at your socks and any trail debris that has been kicked up into the shoe. They will be the culprits for sure.

Price
I looked up the price online. Get this... R499! Considering the price of running shoes these days, I didn't expect less than R1000. How cool. Get two pairs.

Summary
Here's the thing... If I'd pulled these shoes on in the shop I don't know if I would have been convinced to buy them.

Sure, there are no lumps and bumps and the foot-in feel is good. It's that canoe shape that just doesn't seem right and my first concern would be that the forefoot is too narrow and that my toes won't have enough space to spread. But, in practice it has no effect (on me) and within minutes of heading out I don't even notice it. The challenge is that when you're spending money on shoes, you'll rule out shoes for reasons like this - I would.

The lightness, which is the shoe's most significant feature, is quite alarming. We (me) tend to distrust something that doesn't feel solid because we think it will fall apart. I've put 150km on the shoes and, aside from being a bit dirty, they look like the day I took them out of the box.

I have only worn these shoes for the past month or so. They've superseded my Inov-8s (road).

They're my full-time, first-choice shoe to wear at the moment. I'm doing a 30-odd kilometre run in them later this month and I'll certainly put a good couple of hundred kilometres into them over the next couple of months.

As I always say with shoes, you can't just go on what people say or what the shoe looks like. You do have to go to the stores (many of them), put on many shoes (remember to take your socks with you) and walk around in them (run on the in-store treadmill if they have one). And if the shoe fits your foot, buy it.

These shoes were kindly sent to me by Hi-Tec to try out. I'm not paid by them and I have the freedom to say what I want to.

Hi-Tec Shadow Trail shoe (review)

I've had the Hi-Tec Shadow Trail shoes for a few months now - plenty of time to wear them on a variety of terrain. I've worn them on local runs, Gilloolies hill sessions, some of the Big 5 O events and I wear them every week to take the huskies running.

The last pair of Hi-Tecs that I had were the first-edition, funky green Hi-Tec V-Lite Infinity shoes and I've really had to think about which I prefer - Shadow or Infinity. The Infinity was one of those shoes that improved with age - I really settled more into them with time - and I think the Shadow will be similar. I had the Infinity for about two years, wearing them more and more and more. I enjoyed the lightness (looking back I see my shoes weighed 301g each), the snug fit and quick draining in the wet.

The Shadow weighs not much more at 313g. It's a rather sturdy-looking shoe, more broad than the Infinity and with more volume too. There is a good amount of toe wiggle room but, for me, just a little too much space around my mid-foot. I favour a snug, foot-hugging fit.

You'll see from this photo - the Shadow (black) vs the Asics Fuji Racer (purple/yellow) - which shows the mid-foot difference. The Fuji Racer (it weighs 268g - it is a minimalist trail shoe with little cushioning or support) is a very snug, streamlined fit for my foot. The laces on both shoes are tied - I slip my foot in and out just as is so the laces are adjusted like-like.

Note that I'm making comparisons here between the Shadow and the Fuji Racer. This is not an apple-to-apple comparison because Fuji Racer is on the minimalist side and Shadow is not. But, they're the two shoes that I'm running at the moment - depending on the situation and terrain and distance.

Back to the Shadow...

The lugs underneath are not very chunky - but I've had no issues with grip. Chunky is no longer a big thing - I haven't had a trail shoe for some time with really chunky lugs.

No drainage issues in the wet. Upper fabric is light and water gets out easily.

Laces are helluva long. I tie double knots and still have to tuck the laces in. I wear AR Mini Gaiters most of the time and this solves the problem of laces catching or flapping.

I'm not crazy about the Shadow over really rocky and unstable terrain (especially going up) - like the Gilloolies ridge - because the sole is not as flexible as that of the Fuji Racer, which has become one of my top favourite shoes of all time. This really is a reflection on how my preferences have changed to the more tactile and flexible shoes - and isn't a reflection on the Shadow. I like to 'wrap' my feet around rocks on the way up, feeling how stable or unstable the surface is. On Gilloolies I haven't tripped or slipped or twisted an ankle with the Shadow - I just like that less can be more. I do wear them sometimes - just for a change.

I favour the Shadow over the Fuji Racer for my husky outings. Running with the two huskies is very much like going on a very steep downhill - non-stop for an hour. I have to break against them a lot. The husks know only one speed - full-steam ahead! They have no concept of pacing. So to slow them down I have to break hard (and I have to break even harder if they see a c.a.t. or a d.u.c.k. or even another dog that they want to say hello to). When I first started running with the husks I used to be so stiff the next day - quads. Agony! Now I'm adapted and I don't get stiff. But I do need a supportive shoe. Downhill, even on Gilloolies, the Shadow is better. More toe protection too.

As with the Infinity, I'm in doubt as to whether I'd take the Shadow with me to a 100km race... but probably only because I've been racing in the Adidas Response Trail shoes for 14 years and so they're my gold standard for distance and multi-day races. Not for any other reason. I have no doubt that the Shadow would handle AND I'd choose it over the Fuji Racer especially if the terrain is hard underfoot and the conditions are hot (more room for swollen feet).

With so many options around, it is ideal to have more than one pair - different shoes for different terrain. At the moment I've got the Hi-Tec Shadow, Asics Fuji Racer and an aging pair of Adidas Response Trail 18. All very different shoes and I use them according to terrain and distance. If I didn't have either one of these, there would be something 'missing'.

As with any shoe - there is no 'best'. Regardless of brand or model within the brand, you've got to try it on, walk around, wiggle your toes and choose the shoe that fits your foot the best and that suits the terrain you mostly run on (see this article I wrote some time back 'On buying trail shoes').

Neat running visibility light

A while back when I ran with my buddy Fred, I took a shine to his nifty, light-weight, clip-on, flashing light - perfect for increased visibility when running on the road in the dark.

It has taken me a few weeks to get around to locating my own. I went to the store yesterday where he bought his - no-one knew a thing. Fred sent through the details and I phoned the agents. Ba-ba-ba-boom - I bought my own lights from Drifters today.

They're made by Silva (super-dooper orienteering brand) and the model is called Tyto. They're made for running and cycling.

With a 3cm diametre, they're quite small. There's a clip on the back to clip the unit on to your shirt or jacket. It comes with a velcro strap for bike attachment. They take two CR 2032 batteries each. There's one red light and one white light (they come in pairs). You can have a steady or flashing light.

I like that they're so small and light of weight because then they don't tug at your clothing as you run. The shine is 360 degrees and the lights inside are long-lasting LEDs.

I've been needing a decent running visibility light for a while - I'm delighted with these. Gonna take them for a run tonight.

Pretty Run Wraps

I’ve always thought that running skorts are too cute – but they’re often too short and I don’t like those inbuilt shorts or undies. My skilled and talented mom has come up with this fabulous ‘Run Wrap‘, which evolved from me wanting a sweet running skirt and her friends wanting something they can wrap over gym pants to cover their bottoms: perfect for going in and out of the gym and also for popping into the shops after an exercise session.

I wear my skirt over lycra shorts or 3/4 leggings and I just tuck it into the waist band. Easy.

The fabric is light and great for runs or walks. This fabric, which is 96% bamboo and 4% elastin (for stretch), drapes beautifully and makes a convenient and pretty cover-up.

These skirts are available in Dove Grey with feature stitching in pink or lime.

This skirt is most suitable for 34-36 size - I don't believe in one-size-fits-all - because it doesn't! We will be scaling the pattern for smaller and larger sizes.

Price: R285.00
Postage and packaging (once the postal strike is over!) is R30. I will hand-deliver to events that I'm attending.

If you'd like one, please contact Liz at despev@worldonline.co.za

Heel cups and tongues

I've been running in a variety of trail shoes over the past couple of months and one of them has been the Salomon XR Mission, which is classified as a 'door-to-trail' shoe. You can read my review in Trail magazine (the 4th issue, which may be Dec/Jan). Wearing this shoe got me really thinking about heel cups and tongues (of shoes, not people or dogs or cats or chickens).

Here's the thing... on MY FOOT the heel cup of the Salomon XR Mission feels high - as does the tongue. When I go steep downhill I feel the back of the heel cup going into my Achilles and when I flex my foot up the tongue goes into my shin-foot bend.

So, I undertook a photographic assessment to see just what the difference was between five different shoes that I've been running. My friend Allison stopped over for a quick hello and she got roped into being photographer and she was also tasked with drawing on my foot to mark the 'height' of the tongue and the back of the heel cup.

The shoes I've got here are:
Asics Gel Fuji Racer (Purple) - men's
Salomon XR Mission (Red) - women's
Inov8 Road-X 255 (Yellow) - Road (men's)
Adidas Response TR19 (Blue) men's
Newton Terra Momentum (Green) men's

Heel cup (click on pic to get a bigger view)

The pic on the end - it shows the markings of the highest (Salomon) and lowest (Inov-8) - but really there's not much difference in how high up the heel all of these shoes come.

Tongue (and ankle shaping)

As before, in practise there really is no major difference between the height of the tongues across these shoes.

The last pic shows the position of the tongue and also the shape of the heel cup. On the end, Allison drew in lines for the Salomon (red) and the Asics (purple).They actually cross over each other with the Salomon highest (only slightly) at the back of the heel and the tongue.

What I've realised is that it isn't so much where the heel cup or the tongue comes to but how padded these areas are that makes it feel so drastically different. The Salomon is far more padded at the back of the heel cup, to either side of foot, just forward of the ankle, and the tongue. An extra millimetre or two on top of your foot, under the laces, makes a big difference to what you feel and perceive. The top of the Salomon tongue is also pretty padded so, to me, it feels like it pokes into my shin-foot bend. It's not higher, just puffier.

It's hard to see in the pic but in real life you notice the shapes of the heel cup and the padding in this area.

Close up of the Inov-8 and the Salomon.

The shape of the heel cup differs between brands and models. Also, women's shoes have a narrower heel. I've been running in men's shoes since before we had women's trail shoes in SA and that's probably why I find the heel of the Salomon just a little narrow for me. The fit is snug so the shoe doesn't slide on toe-off but it is a little narrow - for me. With wear it is opening up more.

When it comes to shoes there's no right answer because it all comes down to what your preference is and what shape your feet are. I've written various articles on what to look for when you buy trail shoes (On buying trail shoes; Choose your weapon) but this is the first time that I've really taken a look at this area of padding in the shoe.

It doesn't make much of a difference when you're standing on a flat floor, but it can make a big difference on steep downhills (poking into your Achilles) and uphills (poking into your shin-foot bend). When shopping, really point and flex your foot to get a feel for how the heel cup and tongue on the shoe moves.

Wonderfully woolly merino products

The first time I encountered merino products within the sport context must have been in 2004 when I was at Outdoor Quest in Borneo, writing for Checkpointzero.com. My American photographer buddies had merino tops, as I recall, for their lightweight warmth, comfort and un-smelliness.

This winter I had the pleasure - real pleasure - of wearing a lovely women's long-sleeved Icebreaker top (the model of the garment is 'Icebreaker Body Fit 200 Womens Chakra Zip'. Great news is that locally Adventure Inc are the agents for Icebreaker products so you'll find them in stores around the country.

I had to wait a bit before I could wear the top because merino is warm - very toasty - so I needed temperatures to drop. But once the cold hit in early June I was wearing it daily, although not for running because it really wasn't cold enough in Jo'burg for more than a light long-sleeve top.

Without hesitation I packed it in for Ireland - I was planning to wear it for the 24hr Rogaine Ireland. Great decision because I wore it almost every day as we were travelling around.

I'm not great at wearing layers so the thinner, lighter and warmer I can get away with, the better. Ireland is cold - by our standards - even in their summer and I was glad to have the opportunity to wear it a lot in the week-and-a-half before the rogaine. I also wore it on a few runs so I was fairly happy with the garment. The women's top has a tailored cut and it fits me well. I also enjoy the higher collar to keep my neck warm and to sit between my backpack's shoulder strap and the side of my neck.

We started the race in the rain and although we were wearing waterproof jackets both Sean and I were soaked. I can't quite figure out how but probably from sweat because we were working pretty hard in the beginning and it was raining. I guess too that when you pull back your hood and it is drizzling/raining that water gets in around the neck and probably also from your hair?

From the first control we were up on the mountains in howling wind and driving rain. Hiding from the wind behind a large peat cut-out, Sean and I stopped to put on shells over our baselayers and under our jackets before we continued to the top of the mountain where we expected to be hit by the wind. Sean's hands were already non-functional and mine were not much better.Good decision to stop then because we were pounded up top. With this set up of wet Icebreaker plus wind shell plus waterproof jacket plus wet windproof mittens I was warm up top. My legs were the freezing-est they've ever been as we didn't have anywhere to hide to put our rain pants on until a few hours later.

It was only at 2am that we were down again and in a valley where we stopped to put on dry baselayers. Until then I'd been wearing my wet Icebreaker, which had little opportunity to dry, for 12 hours. And I'd been warm.

One of the bonuses of merino is that the garments are not meant to smell, even after much use. You know how it is when you put on an active top. Fresh from the wash it smells great but once it warms up it smells terrible. Well, merino isn't meant to do this. My top has only really had a month and a half of lots of use so I'll see next season how it fares. Smells just fine still.

My top has had many washes too and it is none the worse for wear. I just toss it in the washing machine - cold wash. Fortunately it's not at all like a woolly jumper that can't be machine washed.

Overall, I really like this top. The fabric is soft, it is lightweight and the fit is good. It worked for me in the wet in seriously cold and nasty conditions. And I wore it daily on my travels, in the dry, to keep me warm without the need for thick layers - usually just with a bodywarmer on top.

The only 'downside' - that really is an 'upside' - is that this is a warm garment that is perfect for activities in the cold. For general Jo'burg weather (I usually run in the late afternoon), I won't get to wear it much because it is too warm. But for cold-weather mountain races and for cold and rainy conditions, I won't go out without it.

Merino Buff

I loooovvveee my Buffs. I've got lots of them. Many more than when I wrote this post on my Buffs in April 2008. I'm very sentimental about my Buffs, which all have their own story.

Adventure Inc are also the local agents for Buff and this winter they brought in the Wool Buff, which is 100% merino (I call it Merino Buff; its real name is Wool Buff). I only got it after Ireland but wore it constantly through the cold fronts that hit. My home-office is freezing so I'd be sitting here in my Icebreaker with a bodywarmer, blankie and cat on my lap, tea on my desk and Merino Buff around my neck. Perfect temperature balance.

The fabric is soft around the neck (not scratchy at all; a bit more 'smooth' than the Icebreaker) and as the Merino Buff is longer than the normal Buff you get better neck coverage. It's better in the cold and more efficient when it is windy.

The only thing with this Buff is that it is warm - very warm. Then again, it is meant to be. It would have been so fabulous in Ireland - racing and touristing.

I took it with me to the Ngoje 45km, which I ran in early-August. Sadly my Merino Buff is AWOL. It's my first Buff ever that has gone walkies. It didn't come back in my bag, it wasn't found it Fred's car and I haven't received a reply yet from the place where we stayed (I sent them another note today to check their lost property box because I'd really like it back). But if I don't get it back I'll definitely buy another next winter. It's now on my 'winter essentials' list.

My friend Ray has had a Merino Buff for about three years. We were chatting about our Buffs and raving about them. He says that it is true that they don't smell even with lots of wear. He claims that he has never washed his and that it doesn't smell. Mmmm... It's a good thing he didn't have it with him because I would probably have given it a sniff to check!

I'm a bit of a merino convert after trying these merino items. On the garment side you also get short-sleeve tops and leggings. I'm very happy with the long-sleeve baselayer and two would be better than one for racing. I wouldn't necessarily jump at the leggings because if they're as warm as the top, which I would expect, my legs would cook. With waterproof pants over they'd roast. But that's with my normal temperature environment in mind. For a wet 'n icy mountain race the top and leggings would certainly be a well-matched pair.

I've also gotten into merino yarn blends for crochet. There was such variety in Ireland that I found it so difficult to choose. I settled on a ball of this bamboo-wool blend. Should have bought more...

Bamboo is another natural yarn I absolutely love - sooo silky. There's a cotton-bamboo blend that I like but the bamboo-merino is much lighter and warmer. Here at home I recently made a friend some handwarmers from a cotton-merino blend, which came out really well. And then I made my dad a scarf and another friend a beanie from a heavenly cotton-merino blend.

The common fabulousness is definitely the merino. I've joined the flock.

My new trail shoes - minimalist and 'natural'

I've got some new shoes that I'm totally enjoying - and they're both quite different to my usual trail shoes (have been running my faithful Adidas Response TR and Hi-Tec Infinity).

The purple-yellow shoe is an Asics Gel Fuji Racer (trail) and the Ninja Turtle green shoe is the Newton Terra Momentus = Momentum (all terrain).

Let's have a quick chat about what is happening in shoes (road and trail).

So there's this whole barefoot craze. Indeed, I too have a pair of Vibram Five Fingers and I've run very happily in them over short distances - I haven't tried long distances and I'm not much interested to either.

Keep in mind that there is barefoot and there is barefoot-like. Vibrams are in the latter category. These shoes are pretty much just a protective covering to prevent your feet from getting cut by glass and stones. No padding, no cushioning. Buck-naked feet without shoes or sandals are barefoot for real. I don't even want to go here - hard and thick sole skin is not my idea of nice.

I'm in favour of walking around at home barefoot and doing drills and other activities on a field sans shoes or in barefoot-like footwear. I'm even comfortable with running sub-10km distances on trails in these shoes. Beautifully tactile. Running a marathon or gnarly long trails in barefoot-like shoes... I'm not really on board with this although I have a friend who runs distances absolutely beautifully in his Vibrams.

Then there are minimalist shoes, like the Asics pictured above. Many brands have brought them out including Inov8, Merrell, Saucony, Newton, Nike, Adidas, New Balance... Actually, minimalist shoes have always been around in the form of racing flats but now there's a Minimalist shoe category. Trendy. There are also trail versions that have outsoles with slightly bigger lugs and uppers that are a little more structured (as your foot moves this way and that on uneven terrain) than their road counterparts.

Minimalist shoes have a little cushioning, they're low profile and there's zero or very little heel lift. Heel lift (or heel drop or zero drop or zero pitch) is the buzz word and it is the difference between flat pumps, kitten heels, high heels and stillettos - by way of analogy. It's the difference between the heel height and the forefoot height with respect to each other; there will be a few millimetres between the foot and the ground, because of the sole. And this is where this barefoot word keeps coming in because, in marketing speak, flat shoes seem to equal barefoot shoes (these two words being an oxymoron).

A pic I found online... heel drop is the difference between where your forefoot sits (in this case, 9mm above the ground) and where the heel sits (in this case, 13mm above the ground) - that's a 4mm difference, which is considered to be a low heel drop. This is an image of Salomon's 'The Sense' shoe (on Salomon Japan website).

One of my favourite shoes was the original Salomon S-Labs, which were low profile, had fairly small heel lift and no toe protection. Very tactile and running in them improved my trail style purely because I had to focus more on my foot placements and to run with more grace. One rock kick and you lost toenails with these. They're trashed now but I've still got them as my paddling shoes.

Then you get 'natural running', which is related to the above. Similar to Pose, Chi and Evolution running styles / techniques. 'Natural running' is a term used by Newton. Like minimalist, these shoes have zero (or a very small) drop (probably up to 4mm) but they're certainly not minimalist in the sole (notably the Sir Isaac and Momentum models). They feel cushioned and very much like a normal trainer (the Racer model is more inline with minimalist).

What Newton has done with their shoes is to add a forefoot pad that cushions the forefoot and promotes midfoot/forefoot striking - a natural running form. At first it feels a bit odd when you're walking but when you run, you don't feel it after a while and I'm quite enjoying this shoe's very different geometry. I'm running these on road too.

Keep in mind that a 'natural' running style is not just about footwear and where and how your feet land; it is also about posture as well as leg and arm action.

The shoe market is very, very exciting at the moment and I'm giving these two shoes a try. I've been running road for 20 years and trail for 13 years so I'm well due to get closer to my original footwear roots - I was a barefoot track runner at school.

Dressing appropriately - for chilly weather

It can be challenging to dress appropriately for a run when the weather is chilly, not cold. On a run you heat up within a few minutes and even a light-weight long-sleeved top can feel too warm; but short sleeves may be just a little too cold.

While I was away my friends at Hi-Tec sent me their new thermal underoos to try (Hi-Tec Coolman Seamless) -  a long-sleeve, close-fitting, thermal top and leggings.

Last week I went for a walk with my mom. It's quite chill in the evenings now and on walks I tend to get quite cold because my mom's pace is slower than mine. I put on the top and added my favourite-favourite running garment ever, a sleeveless The North Face Hydrogen Vest, which a friend from the US gave me about two years ago. It's from their Flite Series -  a range of really light-weight running apparel. The Hi-Tec thermal top is a snug fit and not something I feel comfortable wearing without a layer over it.

This TNF vest has a thin windproof fabric on the front and mesh on the sides and back. I think I wore it almost every day last winter, with a light long sleeve top (or short sleeve with armies) because it just works so well. We really don't get cold enough here (in Jo'burg) to run with more than this. This style doesn't seem to be available any more - there is a men's one, not women's.

Well, within five minutes, even in the chilly air, I was cooking. And throughout the walk I was a bit too warm, even after unzipping the vest. I'm going to have to let these Hi-Tec thermals wait a bit until it is really, really cold because this base layer really is effective.

I usually run in the evenings when there's still a bit of warmth from the day -  a bit. At the moment I'm fluctuating between short sleeves (I warm up within minutes) and a very light long-sleeved top (yesterday this was just too warm but last Saturday morning it was perfect). I'm probably going to start wearing my armies again, with short sleeves - when I get too warm I just roll them down.

For the next month, during this season transition, it is still going to be hard to judge what to wear to run but as soon as those winter cold fronts start to hit then those thermals will come out.

I'm packed! Away for two weeks.

I think I'm packed. Packing for Thailand is real easy - as a friend eloquently put it, "Sarong, check. Done.".

I'm just taking a 35l backpack for my two week holi-holiday.

It's easy to pack clothes - as few of them as possible. I hear the shopping in Bangkok is fabulous and totally inexpensive. I haven't got much more on the clothing side than what I'm wearing on the plane. Weather is hot so there's no need for bulky cold-weather kit.

It's the toys that's the hard part.

I'm not taking a laptop but I am taking my camera. I'm just not sure how to pack it (on top is what I figure). I've got it wrapped in a travel towel. My extra lens is in a sock (trick learned from Tony D and Alex D) and it is protected by clothing. I'm hoping to pick up a few camera things in Bangkok; I've got a filter on my list, another battery and maybe, just maybe, another lens. We'll see.

To go with it I need the battery charger and I've packed an external HDD so I can dump photos.

And there's my running stuff. Three tops, three shorts and three pairs of socks (in the humidity stuff may take a while to dry after washing). Luckily running gear doesn't take much space. And then I've packed my small hydration pack, which has enough space for my camera and munchies. Gonna need to carry water on my outings.

I've been debating for days about whether to take a rain jacket... March is a low rainfall month at 50mm and  it picks up in April as they move into the rainy season from May. Weather shows rain next week and I figure that if anything it will keep my camera dry. Me, I'm not too concerned about a little water when I running. Not like it's gonna be cold...

BIG decision is what running shoes to take - road or trail. I'm still a bit undecided. From reading online and looking at maps it seems there a good dose of tar but probably more trail and for the spots that I'm looking at hitting it is probably more dirt and trail than tar... so, I'm kinda swayed to trail shoes. My Adidas shoes are a little older and softer so they should do the trick. My Hi-Tecs probably won't like the tar too much. These will also be my walk around shoes; I've also packed a pair of sandals.

I've also packed my little iGot-U GPS tracking device to log my adventures - just for fun. Will only see my tracks criss-crossing the island when I get back.

And then I've got my Yogitoes, a 'towel' type thing that goes over my yoga mat. This is afterall a running AND yoga holiday. I'd like to take my mat but haven't yet tried to attach it to my main backpack, which is small enough at 35-litres to be carry-on luggage. Pack has straps so this should work out A-ok.

And then there are lotions and potions. Although I pack light on these things there's still moisturiser, toothpaste and brush, sunblock, showergel... it adds up.

As it stands, my pack is not full and I've still got good enough space for some clothing from Bangkok, where I'll be on Friday and Saturday. If I didn't have the toy thing happening my pack would be positively empty!

I've made myself some maps of Bangkok with places I want to go see. I've put them on my phone - the joy - and I'm sure I'll pick up more at the airport and around. I cannot resist maps.

This is just so absolutely exciting. A proper, proper holi-holiday ;)

Although I've got toys, I'm abandoning almost everything else. No email, no articles, no reports, no blogs, no FB... Yes, this is AdventureLisa going offline! Hip-hip-hooray!

I'll be seeing y'all in just over two weeks. Happy days.

Technology vs design

I recently got to try some new sports tops - for release in the US Spring 2013. Can't say much more than this. These garments have new technologies that increase wicking and drying for better moisture management and cooling.

What I did realise is that unless you're in a controlled environment, like on a treadmill in a weather chamber with controlled temperature and humidity, it really is hard to tell whether one fabric dries and cools better than another. Say I run in one top today and another tomorrow, the conditions could be quite different; even if I wear garments an hour apart the conditions are different and I am different in my exercise response.

Another thing that was very much on my mind is design. You can have the fanciest fabric technology in the world but if I don't like the feel or weight of the fabric and if I don't like the colour or design of the garment, I won't buy it. I actually won't even wear it after the first time even if given to me.

In July last year I had a rant about women's sports clothing and this post is in a similar vein. I am tired of wearing slightly tailored men's garments. I am not a guy!

I want pretty; I want sexy; I want to take my running top out of my cupboard and feel delighted to be putting it on; and I want to go out for a run thinking, 'Geez, I look good in this'. When you feel good, you run good. Easy.

It seems a hard task for designers to get right. Skimpy doesn't equal pretty/sexy either.

A bit of pretty detail, a flattering neckline, sleeves (sun protection), not too body hugging... can't be that hard eh?

Socks for all the little piggies

The theory behind weird-looking toe socks is that they eliminate blistering by encapsulating each toe individually – they give it the fancy name of EPT™ (Enhanced Proprioception Technology). Toe socks are to feet what gloves are to hands.

This knitted sock is seamless and feels very much like cotton running gloves. The fabric is a bit coarse at first but settles in within minutes. The fabric weight is more like thin run/cycle socks; thinner than the cushion-foot styles that I'm used to.

At first, you do feel the toe divisions but within a few minutes of running they feel like... nothing, which is just the way socks should be. I think that the length of your toes will definitely affect fit.

I’ve run in them a few times now for one-hour long runs, on-road and off-road, with comfort. No issues, hot spots or discomfort. The rear tab effectively prevents this low-cut anklet from sliding down.

The price of this import is the only limiting factor to widespread popularity; I don't see myself rocking up at a race with six pairs of these. Maybe you just save your pair for really long trekking sections?

Model reviewed: Runner anklet
Size/colour: Small, medium and large / black or white
Fabric: 80% CoolMax, 15% Elastane, 5% Spandex (feels like stretchy cotton)
Price: R150.00
Available from the Complete Cyclist (Bryanston, 086 111 6230) or directly from Wayde Kennedy (082 902 4501)
http://www.toesocks.co.uk/

AR Desert Gaiters v3 (take two)

Zapped! As of this weekend, we have discovered a solution to the sticky adhesive problem we were having in sewing my AR Desert Gaiter design. Big thanks to my mom, Liz, for brainstorming this one to find something that works.

I've had a number of people email me to ask about desert gaiters for various races that are coming up. But it just wasn't possible for us to efficiently make them, without having to douse the sewing machine in turps every few minutes to get rid of adhesive from the Velcro. Our new technique solves this problem and strengthens the attachment of the Vecro to the lycra at the bottom of the gaiter. Neat.

So, they're sorted and available through AR.co.za. We will make up any colour you want, provided we can get the fabric.

 

Pic above - Chatreuse-coloured AR Desert Gaiters as worn by Team Mzansi at Abu Dhabi Adventure Challenge. They were also worn by teams AR.co.za, Cyanosis and a local Abu Dhabi team. If they can keep the sand of the Liwa Desert out, they can keep sand from anywhere out!

Toys for testing

I've got a bundle of toys to test over the next few weeks.

Five Ten (5.10) Marvel trail shoes

I've actually had these in hand for a few months but with prep for Abu Dhabi Adventure Challenge, the first edition of FEAT and a diminished number (like next to none!) of trail runs between when I got them and December, I only ran in them once. And once isn't enough to give a proper verdict.
Five Ten is a well-known brand in climbing circles; their soles are superbly grippy (Stealth rubber). Five Ten are also trusted by traceurs in the sport of parkour where grip and traction is crucial. And they are bringing this sole compound into their trail shoes. Locally, Five Ten offer two trail shoes models; Marvel being one and I think Phantom is the other.

Hi-Tec V-Lite Infinity trail shoes

Although I've had them for two weeks, I haven't run in them. My pair are just a dash too big - I'll be swopping them tomorrow. The colour is delicious, the upper is slipper-like (not rigid) but with toe protection and they have potential. I've run in the Hi-Tec V-Lite Trail Eruptions with comfort, only finding the shoe a little hard and rigid and possibly better suited to a heavier runner. I don't think this will be the case with the Infinity, which - like others - is going the route of a more tactile shoe.

Salomon XR Crossmax

These have just arrived on our shores and I'm going to collect a pair tomorrow! How exciting! Over the years I've run in Salomon XA Pro 3Ds (two evolutions) and Salomon Comps - but I've never properly settled into them. No specific issues (other than being quite hard) but just not a good fit for my foot - I like a snug fit.

As for the Salomon S-Labs - love 'em! Very tactile -  a soft shoe that lets your foot work and feel the terrain. I've really hammered my pair. On gnarly highveld terrain they have taught me to focus on my foot placement because the S-Labs are unforgiving with the absence of toe protection. It's nice; I feel more at one with the terrain.

The XR Crossmax is tauted as a road-friendly trail shoe and from images, it certainly looks like it carries more of the S-Lab lineage than XA Pro or Wings.

Toe Toe Socks

These Toe Toe Socks hail from the UK and are of the same concept as Injinji toe socks, which I heard about some years ago through the AR circuit.

I've got a pair of the running anklet socks to try. I'm wearing them tonight to get used to the feel of the fabric between my toes. The selling point around using these socks is really around comfort and blister elimination. The theory is sound - fabric rubbing against fabric instead of skin against skin should prevent the formation of blisters.

The fabric feels more like those white cotton running gloves than what I'm used to (more a cushion-foot sock) - the proof will be in the running. I also think that these would be quite neat worn with Vibram Five Finger shoes; and infact Toe Toe Socks has a thin liner-type toe sock for this purpose.

Lots to play with out on the road and trails! More on goodies in posts to come.

Green like grass

It seems like green is this season's colour - and not just on the trees.

I'm a very lucky devil to have a pair of the new Hi-Tec Infinity trail shoes. I've been eagerly waiting for them to arrive since I slipped my foot into the demo pair in March last year. I felt like Cinderella trying on that glass slipper for the first time. I haven't taken them for a run yet because this pair is a half-size too big; but after I've swopped them next week, I'll be taking 'em out. This green on black is absolutely delicious - I just love what they've done with the design. When my mom first saw them she said, "You can't take them out; they'll get dirty". Yeah, that's right ;)

I've been needing to get a second pair of road shoes; my other pair are about six months in and I do prefer to alternate pairs. When I bought my new Adidas Supernova shoes last week I was delighted to see the colour - and they just happened to be green. This is substantially more bold in colour than Adidas has been before - I like.

I'm loving summer with the bright greens; grass lush from all the rains we've had; Pride of India trees in bloom and flowers out all over. And in my green shoes I feel like I blend in - fresh and bouncy ;)

Green feet are happy feet

My dear friend, Michael, came out to SA just over a week ago. He has been working in the US for the past few months. Taking advantage of his time in the US, I asked Michael to bring a pair of the new Bikila model of the Vibram FiveFingers.

Barefoot running has been an 'in' thing for the last year or so, made popular by Chris McDougall's book, 'Born to Run'.

Two years ago, when I was still Gear Editor for Runner's World SA magazine, I received a pair of Vibrams (Sprint model) from the local agent. I'd only worn them a few times when my house was broken into and they were swiped, along with all my trail and road shoes! I've wanted a pair since.

My 'green feet' arrived on Thursday and I've spent some time walking around in them over the past few days, the first stage in my acclimatisation. This afternoon I'm going to give them a short run, on grass. It is advised that you slowly get into them, gradually increasing distance and introducing different terrain.

I've been running in my Salomon Slabs since the beginning of the year and I think that what I have enjoyed most about them is their 'unintrusive' structure. They're kind of like the 'racing flats' of trail running. It took a while to adjust to them on rocky highveld terrain, which they're really not made for (they would be great on smooth US and European trails). I have to take extra care with my foot placements to avoid clipping rocks, because the shoe offers little protection. But it works for me and my feet enjoy them. Highveld terrain does tend to eat them up. Fivefingers are the next step and I'm looking forward to this journey.

Equipment upgrades

There are some equipment items that just last for years. I've got thermal tights that are five or six years old and still going strong; my backpack is four years old; trekking poles are also a good five years or more; a wind shell from early-2002; waterproof jacket from 2003-ish; drybags from the middle ages...

But there's one item that really does need regular replacing: headlamps. Technology is constantly improving to give more lighting for longer. I cringe when buying batteries (money down the drain, toxic pollutant etc) so the more lighting and value I can get for every set of batteries, the better.

In recent years I've had some nice Princeton Tec and Black Diamond headlamps. I recently went back to my roots and bought a Petzl Myo XP. I say back to my roots because my first headlamp was a Petzl Tikka.

The Petzl Myo XP is great. I like the diffuser thing because a beam makes me dizzy. It is great on batteries too. And the weight balance on my head is good. I like the small lighting part on the front - bigger ones bounce up and down on your forehead. Battery pack isn't too big nor heavy.

So, what made me decide on the Myo? I asked around. And since my buddies in Team Cyanosis use them and love them, I figured it would be great for me too - and it is.

There are lots of good lighting options out there. when shopping around, look at type of light (multiple LEDs, super bright LED, ultra LEDs etc), type and number of batteries (AA or AAA; usually two or 3), duration of lighting on beam settings, size of lighting unit and ability to swivel it, separate or incorporated batteries (i.e. as part of the lighting unit or as a separate pack)... this will give you a good base for comparison.

Races are ideal places to check out what is available. If you're running next to a team with lights brighter than those at Soccer City, ask them what they're using. Seeing is believing.