Running Gear!

I will update this post as I update my running gear.

2013-04-14 10.25.34


  • I use a Nathan Handheld Bottle Carrier. It lets me use just about any bottle that I have clean, and it has a pouch on it to hold keys and some gels. ORIGINAL Purchase price was about $20. So look for a newer model that is about that price.
  • For bottles that I run with my favorite ones are my Nuun Bottles. They are the right size and I like the little grippy bumps on the top section. You probably wont want to spend the going amazon rate on these. Just look for something in the same size and texture.
  • As for what to hydrate with, that is a fun one.
    • Gatorade is the old stand by, but sometimes it is more or less than you want.
    • Nuun is what you want if you don’t need the calories from your drink, but want electrolytes and flavor. My favorite flavors are
      • Citrus Fruit
      • Grape
      • Tri-Berry
      • and the now discontinued Iced Tea
    • Skratch Labs, this stuff is great, but a little expensive depending on where you get it. It goes down nice and clean, no after taste, but can be super sticky if you get it on yourself. It has calories and electrolytes.
    • GU Hydraton Drink Mix, also good, but I find it does have an aftertaste. But if you are out running 4-5 hours, you might want to have it in the mix just for a variety of flavor.
    • Camelbak Rogue Hydration Pack, this has been in use for about 5 years now. I take it on any runs where I will be out of the way of water stops and over 6 miles.


Here is the list of my staples. I will occasionally toss something else in, but these are in use every week.

  • GU gels, I could not function without these when the mileage gets up there. There is a huge variety of flavors and they have a decent selection of non caffeinated to highly caffeinated gels depending on my needs. Note that is a difference in price when going from regular GU to Roctane. I find I like the roctane more in the summer when I am sweating more.
    • Salted Watermelon – Lightly caffeinated is my favorite caffeinated one. Not too sweet. I buy it buy the case 3 times a year.
    • Lemonade Roctane – No caffeine, heavy on the salts. Great when its super hot out. I also buy this buy the case about 3 times a year.
  • Cliff Shots, These are like GU, but they are a bit thicker and their non caffeinated versions come in different flavors. I am a huge fan of the vanilla, it is the easiest thing I have ever found to eat while running. Its easy on the stomach, no after taste and is good hot or cold.


When running before the sun comes up, or when its setting or down, it is important to have some sort of lighting solution. 1. So you can see where you are going and 2 so others can see where you are. Don’t get hit!

  • Headlamps, I don’t have this exact model but something similar. I suggest getting one that has a always on mode and a blinking mode.
  • Shoe Lights, I have Night Runners, and they are fantastic. Not only do they provide me with some great ground cover for my lighting, but they make it very easy for people to see me when running down the road.
  • Arm Bands, I have a few of these from random events that are all different brands. They have shown that the more lighting you wear at night while running the less likely you are to get run over. (DUH) But a key to that is not just a bright light, but something that shows the movement of legs arms and a torso. So that at a distance they see multiple lights all moving.
  • Clip on lights. If I am running long with my camel back I like to put an extra light on there. The one I have linked is similar to the little red one I have.


  • Hat/Visor, just get something wicking and comfortable. I have probably 20 hats and visors now since it seems quite a few races give them away. Some are better than others I would just say try them out.
  • Sun Glasses, I have XX2i glasses and I have loved them. I have a sunny lenses that is your normal sunglasses style and I have replaceable yellow lenses for days when it is overcast or going to get dark, but I still want eye protection. Here is a link for a free pair!
  • Headphones, this will depend quite a bit on your ears and what device you use to play your music. I personally use CHEAP Bluetooth headphones for any runs that are 3 hours or shorter, and then some not so cheapo wired ones for marathon 5+ hour runs.


This is going to be up to you and your feet. I can tell you I run in…

  • Brooks Glycerin shoes for the last 3 years.
  • Hoka Bondi shoes as my long run shoe last year. I am about to get a new pair for this year.

Socks! I probably have more than I need but I find I like different socks for different distances.

  • Short distances socks (8 miles and under) I like are Puma all sport socks.
  • Medium distance socks ( 8 to 20 miles) I like to wear Nike running socks. they have a bunch of types. I like the ones that are a bit longer on top for medium runs and have extra arch support.
  • Long distance (20+ miles) I wear compression socks like this.


  • Wear what feels good. I like to have shorts with some built in underwear, the best is the Nike 5 inch compression legs built in. I can’t fine a link right now, and I have only seen them a hand full of times, so when I do see them I buy as many as I can.
  • For cold running I own a few pairs of various mens running tights. Thin to thick for those 40f days to the 20f days.
  • Tops in the summer is almost always a tech t or tech tank top from a race I have done. I don’t really buy tops anymore just use what I get from races.
  • Tops in the winter are long sleeve tech tees, tech hoodies, and running jackets.


  • Garmin 920 XT, thsi is the best all around TRI watch out there. It lets me track running, cycling, swimming, weights and rowing. It might be overkill if you just run, but it is a great device for me.
  • Garmin HRM Run, Great Heart rate monitor that also does some running dynamics for you. It will not only get heart rate, but cadence, left right balance, vertical movement and ground contact time. Very good information to have when you are trying to look at improving your cadence stride or overall pace.
  • Garmin HRM TRI, same as above but will also take Heart rate date while swimming.
  • Samsung Galaxy S7, music and what not.

That is it for now, at least for my list of the things I currently run with.


Lake Pflugerville race report 2016!


For not training at all, I still got a PR!


Class Gun Chip Overall Age Zip Gen Total Tot Tot Tot
Position Time Time Place Place Pace Div Gend AG
31 1:29:03 179 37 78757 144 420 262 41

Since this was my 5th year doing this race I have some fun data to compare with.

500m 500m Bike Bike 3M 3M
Swim Swim 14M 14M Run Run
Pace Pace Rank
Joel 2012 12:21:00 2:28/M 47:49:00 17.6mph 420 28:59:00
Joel 2013 13:07:00 2:37/M 45:10:00 18.6mph 401 28:48:00
Joel 2014 12:24:00 2:29/M 46:15:00 18.2mph 342 27:08:00
Joel 2015 11:34:00 2:19/m 45:36:00 18.42mph 445 30:33:00
Joel 2016 11:26 2:17/M 43:12:00 19.27mph 240 29:59:00


From here lets first focus on the bike and bike pace.  I was expecting a big boost here this year with the new bike, and I’m impressed with the numbers I pulled off – even being out of shape and only riding it a few times before race day. My goal on this year’s bike was to find my current threshold and stay there as long as I could. Right about at Cele Road I started to feel like I was going to throw up, and then I just kept it at that intensity for the rest of the ride.

The new bike handles hills much better than I would have expected. My new aero helmet felt good, but I’m going to have to get used to the weight difference, especially the way it pulls my chin up. I was passing more people than were passing me and felt strong the whole ride. For this race, I am very happy with 19.27 miles an hour.Joel on new bike

Let’s back up to the swim. I have not been swimming much at all this year.  No structured swimming, and only the swim challenge endurance events have been motivating me to get in the lake a few times a month. I will take this faster swim as a sign that just swimming more makes you better. There is decent improvement 11 seconds per 100 meters over the first year.promo20160619_02027_X1

The run was where I fell apart here, but I expected that.  My goal was to do the first half mile at any pace, no goals, then try to descend from 10:30 pace every half mile to 9 minute mile pace at the end. Mile 1 was 10:24, right about on target. Mile 2 was 10:32, about 40 seconds slower than I was looking at. Mile 3, I was able to get back where I wanted with 9 minute mile pace. I attribute this to focusing on the way my body was feeling and pushing myself to a limit I was not yet prepared to push to in the earlier miles. I started talking to myself and telling myself to stay at a certain cadence. The course, as always, was just a little bit short. Again, I haven’t been running much, maybe once a week since the marathon. I haven’t ran in the heat at all this year.

If I would have had some better run fitness, I would have liked to have had my best run pace ever this race, instead of my second worst. If I had been able to cut 1 minute off my run I would have gone from 31/42 to 26/42 in my age group. To place in the top 50% I would have had to cut 7 minutes off. I think that’s possible with training, someday, if I am able to put time and effort into training for sprints.


Overall, during the race, I was able to stay in the moment for most of the race, I did my best to not daydream or focus on future events, but to stay aware of what my muscles were doing and how my breathing was affecting my performance. I am very happy with this race and its good to know that taking time off from post marathon until this race did not have terrible fitness consequences.