ooooh la la

Ah, one of my favorite times of the year. While it may not be spring to all of you, it is spring in the shoe world. What does that mean? Well, we are getting new, sexy, fast, stable, and neutral shoes in every day. We tend to get most of our training shoes in now and our racing shoes will be arriving in Februray. Tons of new colors, styles, and lots of fun stuff for you runners and walkers. Come on in and give them a test drive.

Oh, but what about our poor old shoes that still need a home? Just ask, and we'll give you 15% off any style that has just been updated. So, crazy popular shoes like the 2140, Adrenaline, and Cascadia can be yours for 15% off. Come get them before they are gone!

Lastly, you can now check out our $50.00 shoe section. These are styles that we are not going to continue but that you can get for a great value.

So, whether you are looking for the latest and greatest or an inexpensive pair of new kicks, we'll point you in the right direction. And, Happy New Year!!

It's the Most Wonderful Time of the Year....

Fleet Feet's holiday gift list is up! Click here for gift ideas for the runner or walker on your list!

How the Grinch Got Fit...

Every Who down in Whoville liked Running a lot...
But the Grinch, who lived just north of Whoville, did NOT!
The Grinch hated Running! The whole Running season!
Would you like to know why? Well, I might know the reason.
It could be his head wasn't screwed on just right,
But it could be, perhaps, that his shoes were too tight.
Yes, I think that the most likely reason of all
Is that his running shoes were two sizes too small.

Whatever the reason, his head or his shoes,
He stood there all brooding and hating the Whos,
Staring down from his cave with a sour, Grinchy frown,
At the runners all running about in their town.
For he knew every Who down in Whoville below,
Was busy now, jogging around in the snow."
And they're running in comfort!" he snarled with a glare.
For the Whos shopped at FLEET FEET (and Fitlosophy's there).

Then he growled, with his Grinch fingers nervously drumming,
"I MUST find some way to stop Whoville from running!"
For tomorrow, he knew, all those ridiculous Whos
Would wake bright and early. They'd rush for their shoes!
And then! Oh, the fun! Oh, the fun! Fun! Fun! Fun!

That's the one thing he hated! The FUN! FUN! FUN! FUN!
Then the Whos, young and old, would go out for a run!
And they'd run! And they'd run! And they'd run! RUN! RUN! RUN!

They would run down the road, they would run up the streets,
Which was something the Grinch couldn't stand in the least!
And THEN they'd do something he liked least of all!
Every Who down in Whoville, the tall and the small,
Would all run together and all have a ball!

And they'd jog and they'd laugh and then run some more!"
It must be," he thought, "because of that store."
And the more the Grinch thought of the Fitlosophy bit,
The more the Grinch thought, "I must stop that FIT!
For fifteen years I've put up with this now!
I must stop Whoville from Running! But HOW?"
Then he got an idea! An awful idea!
THE GRINCH GOT A WONDERFUL, AWFUL IDEA!

"I know just what to do," the Grinch laughed as he grabbed
A white little label to use as a tag.
And he chuckled and clucked, "This will cause quite a stir!
I'll be Whoville's first phony Fitlosopher!
I'll provide the wrong fit! The Whos won't know
What caused the big blister on Whoville's big toe!
All I need is an S3..." The Grinch looked around,
But, since S3's were scarce, there were none to be found.
Did that stop the old Grinch? No! The Grinch simply said,
"If I can't find an S3, I'll make one instead!"
So he found an old calculator, some plastic and glue,
"It isn't quite right... but I suppose it'll do."

Then at night that old Grinch in disguise headed down
Toward the store while the Whos lay asnooze in their town.
The windows were dark, quiet snow filled the air,
When he came to the dear little store on the square.
He sneaked into the shop with a wink and a pinch,
For he was a sly one, that awful, sneaky Grinch.
He saw all the shoes on the wall in a row.
"These shoes," he grinned, "are the first things to go!"
And he mixed up the shoes-stability and style-

And then what he did, with a terrible smile,
Was fill all the FLEET FEET water bottles with rocks!
And replace the synthetic with all COTTON socks!
He created new flavors of Sport Beans and GU-
Like Monkey Brain Punch and Swamp Water Stew!

Then he snatched all the Garmins (and in this he found pleasure)
And replaced those devices with a simple tape measure!
He knocked down the books that were tidy and stacked
And took the reflective gear-and painted it black!
Then he viewed all the damage and cackled with glee,
"This will stop the Whos from running. I did it! ME!

PoohPooh to the Whos!" he was Grinchishly humming,
"They're finding out now there will be no more Running!
They're just waking up! I know just what they'll do!
Their mouths will hang open a minute or two,
Then the Whos down in Whoville will all cry BooHoo!
That's a noise," grinned the Grinch, "That I simply MUST hear!"
So he paused. And the Grinch put his hand to his ear.
But the sound wasn't sad! Why, this sound sounded merry!
It couldn't be so! But it WAS merry! VERY!

He stared down at Whoville! The Grinch popped his eyes!
Then he shook! What he saw was a shocking surprise!
Every Fitlosopher was there, busily cleaning
And re-organizing the store-from the floor to the ceiling.
They were fitting for socks! They were fitting for shoes!
They were fitting for running! They were fitting the Whos!
The store was wide open! And the talk of the town
Was how even a Grinch couldn't keep FLEET FEET-ers down!

And the Grinch, with his Grinch-feet ice-cold in the snow,
Stood puzzling and puzzling, "How could it be so?"
And he puzzled three hours, till his puzzler was sore.
Then the Grinch thought of something he hadn't before!
"Maybe FLEET FEET," he thought, "is more than a store.
Maybe FLEET FEET... perhaps... means a little bit more!

"And what happened then? Well, in Whoville they say
That the Grinch's small shoes grew three sizes that day!
He went to be fitted-yes, the Grinch! Got fitted! It's true!
The Grinch went to FLEET FEET to find the right shoe!
He sat on the bench and had his feet evaluated.
Then he ran on the sidewalk... and over-pronated!
He was given a shoe with the proper stability and fit
(And it's a good thing, too, for he hurt quite a bit).

Yes, the Grinch overcame his chronic Grinch-itis
And even bought inserts for his plantar fasciitis.
And the minute the old Grinch's feet stopped their aching,
Every Who in Whoville's hand the Grinch started shaking.
"Who would have thought I'd be FIT?" he asked. "Who would have thought I'd have fun?"
And then HE, HE HIMSELF! The Grinch went for a run!

Trot your Turkey!!

Here it is... the top 10 reasons to run the Girls on the Run 5k on Thanksgiving!

10. The Thanksgiving Day parade on TV isn’t that great…

9. The family can all enjoy a fun riverside walk/run together before the festivities start.

8. The loot: Scavenger hunt prizes, free hot cocoa at the end and a nice green long sleeve t-shirt for the first 300 entrants...

7. Schools throughout Central Oregon are facing budget cuts and some have had to reduce or eliminate P.E. programs. Boo! Girls on the Run helps Central Oregon girls exercise, gain self confidence and feel great! What a great feeling on Thanksgiving - to help a great cause!

6. FF owner Rod Bien has been convinced to wear a turkey costume on race day. I have seen the costume and it is a sight to behold. It is sparkly. He is going to be a fancy turkey. No preview pictures. You’ll have to come down and see it in person.

5. If 8-11 year old girls in the Girls on the Run program can work their heart out to run a 5k, can’t you too?

4. Mashed potatoes,

3. Yams with marshmallows on top,

2. Pecan pie… Yes, it's safe to say we could use a little exercise first.

1. We all have so much to be thankful for - what better way to spend the day than to give thanks together with friends and running?Look forward to seeing many of you there!

For more info, go to http://www.fleetfeetbend.com/potato

Recipe Of The Week

Here is this weeks recipe, try and see if it is as hearty as it sounds!

Chicken Tenders with Lemon and Garlic: Serves about 4
1 pound chicken tenders
2 1/2 tablespoons extra-virgin olive oil, divided
4 cloves garlic, finely chopped (love garlic but my wife says otherwise)
3 14 ounce cans artichoke hearts in water, well drained
1/4 cup fresh lemon juice
1/4 teaspoon sea salt
1/4 teaspoon freshly ground white, black, green and pink peppercorns
grated zest of lemon, about 1 teaspoon, or to taste
1 tablespoon chopped fresh flat-leaf parsley
4 tablespoons grated Parmesan cheese (optional)

How to cook:
1. Season chicken tenders with salt and pepper.
Heat 2 tablespoons olive oil over med heat in large skillet.
Add tenders in one layer and cook about 2 minutes, until lightly browned.
Turn and cook on other side briefly, about 1 minute more. Remove, cover, and keep warm.
2. Add remaining 1/2 tablespoon olive oil to pan.
Add garlic and artichokes, stirring well to scrape up and browned bits.
Add lemon juice and salt and pepper.
Stir briefly, then cover and cook on medium-high for about 1 minute, until garlic is tender
and a light sauce forms.
Return chicken to pan with any juices, plus zest and parsley; stir until warmed through.
Serve, sprinkled with cheese, if desired.

Particulars per serving: 324 cal, 23% fat cal, 9g fat, 1g sat fat, 66mg chol, 32g protien
37g carbs, 16g fiber, 448mg sodium.

Enjoy.....next week a new recipe!

The Best Grocery List Of All Time

Most supermarkets stock more than 30,000 items, yet everytime we race up and down the isles of the grocery store, we toss into our carts the same 10-15 foods. So for the next trip to the grocery store, think about adding these items.
1.Almonds
2.Eggs
3.Sweet Potatoes
4.Whole Grain Cereal With Protien
5.Oranges
6.Canned Black Beans
7.Mixed Salad Greens
8.Salmon
9. Whole Grain Bread
10.Frozen Stir-Fry Veggies
11.Whole Grain Pasta
12.Chicken
13.Frozen Mixed Berries
14.Dark Chocolate
15.Low-Fat Yogurt

There you have it, a list(from runners world), that I thought I would share with you!
To follow......why some of these items!!

Running 100 miles

Hey folks,

about a month ago I ran a trail 100 mile run in Washington. A couple of folks have asked me about it... so I thought I'd put a link to my "race report". It is rated PG :)

rodbien.blogspot.com

Aloha,

Rod B.

" A Healthy Reminder of How Sports Can Mold Young Men and Women Into Better People" - Chicago Sun-Times

This Friday, October 2nd, get inspired and see the power of running... The Long Green Line is showing at Summit High School Friday at 7pm. $5 tickets for students, $10 for adults. Pizza and raffle tickets are for sale before the movie. This is a fundraiser for Deschutes County Girls on the Run, a great cause that teaches girls in our community to run and to feel great about themselves!

For more info on the evening and for ticket sales, click here: http://www.deschutescountygotr.org/

For the movie trailer, click here: http://www.longgreenlinemovie.com/

Xterra Wrap up!

Sunday, September 13th marked the 2nd Trail 1/2 Marathon Championship right here in beautiful Bend. For us at the shop, it was the finale of our Trail 101 running course. For the previous 8 weeks, we had a group of 60+ runners who had been having a blast (most of the time) tackling some of of our favorite trails around Bend. Once again, it has been just plain awesome to see the progression of the runners in our programs. From week 1, when they were thinking the "1st Street Rapids Trail" was tough to week 8 as we tackled some trails near Tumalo Falls.. they had become seasoned trail runners.
I goofed on race day as I thought both races passed Entrada Lodge (aka, the ghost hotel). However, only the 1/2 marathon passed through. I grabbed a few pictures in between losing my voice while cheering on all the runners. All in all, it was a great day and I felt like a proud papa watching all of our runners take on the trails. Congrats to everyone who toed the line and put forth the effort.
After having a few beers with some of our runners at the Xterra party at Bend Brewing Company, I am already excited to offer this program again next Spring!

Summer Running/ Upcoming Xterra, No Boundaries, Turkey Trot

So, we haven’t been great at blogging this summer. Okay, that’s an understatement. Among our long list of excuses: We’ve all been busy running, which is good and we’ve been busy at the shop, which is also good.

So, I (katie bien) am filling in for the competitive runners and am writing a blog from a casual runner’s perspective. I love to run. I really love it. I don’t race very much but running on the trails, taking in the Bend scenery and having complete quiet are my perfect escape (not that I don’t love the cacophony that comes with 3 small children and 2 businesses - I obviously do!)….

Anyhow, to me, there’s nothing like it. This summer has been a great running summer for me because I’ve worked less and spoiled myself with a babysitter one morning a week to go on a long run. My favorite run of choice: hands down, my favorite run in the world, in fact, is the Green Lakes Trail. To me, it is the Disneyland of running. With huge towering forests, waterfalls, log bridges, a long creekside valley and lakes… I think there’s no place like it in the world.

I know. It’s the most popular trail in the high lakes. I get that. I don’t care at all. I kind of like seeing the other people who are so impressive on the trail: little kids going backpacking with packs bigger than themselves, groups working together to make it to the top wearing blue jeans. I like it. I’m impressed with them. And I don’t even turn it into a loop with the Soda Creek trail. In my world, if I can have waterfalls on the way up and down, I’m in. I go by myself, listen to my music and truck slowly like a 1980s Subaru up the hill. The way down is my carrot - I love downhills where you can hop over rocks and let it all out and know that the really hard work is over.

Running Green Lakes is really hard work for me. I have to train in the Spring for it the way other people train to run half marathons. But when summer comes around, I’m always happy I did. I used to run it with Rod, when we were younger, I was faster than I am now and Rod was slower. He’s a little too speedy for me these days as I kind of like to run my own pace, but we sometimes start and finish at the same place and can talk about the pretty wildflowers on the ride home.

So, Green Lakes is kind of a boring trail to recommend since most people have been on it, but the river trail out and back from Aspen to Benham is my other happy place… so what did you expect?

If you want to hear of a new and different trail that you all might love, I do have one to recommend in that arena, the Paulina Creek Trail, another favorite of mine. I ran it two weeks ago with our dog Charlie and the only beings we saw on the trail were a coyote (really close and remarkably unafraid of a ferocious yellow lab) and a few deer. The trail is similar to Green Lakes with a steep uphill and a coast back down. There are a few ways you can do it.

You can start at the Peter Skene Ogden Trailhead but I abbreviated the run quite a bit and was really happy with it. I started at the McKay campground. (You can google directions for McKay Campground and Peter Skene Ogden Trailhead for more official directions.) I took the trail uphill 4-5 miles and then turned around and got some of the best views of waterfalls, went through forest and the burned section on Paulina and got to enjoy some quality time with Charlie and no one else (on a sunny Saturday afternoon, believe it or not). Highly recommended if you are looking for a pretty run that's a bit out of the way.

So, anyhow, at the store, we have a lot going on. We are just finishing up our Trail Running 101 course. It has been a lot of fun. The participants are training for the Xterra Half Marathon and 10k. The Xterra races are September 13th and should be a lot of fun. They start from the Old Mill and follow the river for much of the course. Some people are intimidated by the title Trail Running National Championship and we should emphasize that this is a race for everyone. It is for all levels of runners. It is a national championship and the winner gets some real cash, which is kind of unusual in a trail race, but it is open to everyone and all speeds will be there.

The next thing we have coming up is our next round of No Boundaries, the 5k training program for people who want to walk or run a 5k. I love this program. Since we opened our stores (Patagonia by Pandora’s Backpack 6 years ago and Fleet Feet 17 months ago), I am largely a behind the scenes, reclusive worker: doing the bookkeeping and a little advertising from home.

For No Boundaries, Rod called me out of hiding to administer the program and I was so glad I did. It was so fun to meet everyone doing the program. They started out nervously, some looking for motivation, some to run for the first time, some to get back into running or walking, some, like me, for a way to get into shape with a few kids at home… I watched as the people who kept coming got into better and better shape. They shared their concerns, told us about any aches and pains they had and worked really hard. At the Heaven Can Wait 5k race, I was so proud watching them run in so easily and comfortably. They did a great job and I was glad that Rod brought me in for the program.

The Fall No Boundaries participants will be training with the Girls on the Run Thanksgiving 5k in mind. This will be the inaugural year for the Thanksgiving 5k walk or run and will be a great way to bring the whole family out for a little exercise before the turkey feast begins. Heather Vihstadt, the director of Deschutes County Girls on the Run, has talked Rod into wearing a turkey costume and the kids in the race are going to have the goal of trying to catch the turkey. Ha! Please bring your cameras if you are a spectator at the race. I need to save the photos for this one!

So, that’s what we’ve got on tap for now! I’ll give the other folks at FF a nudge to see if we can get the bloggers back now that the running season is winding down.

How to help the Larsen family

You have all probably heard by now the very sad news about Steve Larsen. We are overwhelmed with sadness. Steve was a good friend and a great guy. He was an amazing athlete and businessman, but most of all it was easy to tell that his pride in life was as a husband and a father to five beautiful kids. The world does not seem right without Steve Larsen.

Since it has happened, all we have been able to think is "how can we help" and we have heard that from some of you as well. So we wanted to let you know how we can all help to support the Larsen family:

Celebrate his Life: Steve's Memorial Service is Saturday, May 23rd at 1 pm at Les Schwab Amphitheater. Many people are planning to meet at Drake park at 12:30 and run or bike to the service.

Contribute to the Steve Larsen Memorial Fund that will go to the Larsen family. This fund is set up at Umpqua Bank. You can drop a check off at any Umpqua bank branch, at Fleet Feet Bend or at Footzone or you can mail a check to:
Steve Larsen Memorial Fund
Umpqua Bank
390 SW Century Drive Suite 100
Bend OR 97702
Hopefully, you will also be able to contribute online in a few days if you check this site: http://www.rememberstevelarsen.com/

Or, if you prefer, Katie Caba is kindly organizing dinners for the family. You can donate money that will be used to purchase gift cards at dinner places for the family. (Also by dropping off a check at Fleet Feet or Footzone.) If you want to donate a home-cooked dinner, contact us and we can put you in touch with the right people.

Finally, next Friday afternoon (May 29th) at 4:30pm there is an exhibition steeplechase, the only non-high school event open to the public, being held at Summit High School as part of the Oregon Elite Championship Meet. They are asking for a $5 minimum donation as a fundraiser for the family of Steve Larsen.

Steve brought so much to our community. We want to rally around the Larsen family so that they know they are not alone.

My time with Steve Larsen

Just sad.  That is the feeling that has been overwhelming me since Tuesday night when I first heard of Steve Larsen's collapse.  

The sadness is in so many areas.  Mostly, of course, for his family.  Then, for the community.  In a town that seems to be overflowing with great athletes, he topped the list.  How cool was it that we got to compete in local races against one of the best in the world?

I met Steve years ago through other local runners.  I was immediately drawn to his presence.  Handsome, fast, extremely personable, he had a magnetic presence.  In time, he became a friend.  I respected his opinions on training, real estate, and life.

When I first thought of opening a Fleet Feet store, he was the first person that I confided in that I was thinking about opening a running store.    When he gave me a whole hearted endorsement, I felt like I could finally really dive into the project.  

As my realtor, he was the total professional.  I remember feeling trepidation in using a friend as a realtor, but as in all things in his life, he was the total professional.  I had more respect for him professionally and as a friend after buying our building than before we started.  

My last contact with Steve was last Thursday.  We got together in the morning at the shop and shared a coffee before I opened the store.  We talked about the normal stuff;  training, upcoming races, some real estate gossip, and family.  And, now he's gone.  Steve was a mentor to me.  And I miss him.

So, as a town, I hope we can celebrate his life.  I won't lie, its hard for me to find positives right now.  It doesn't seem fair.  How can you do ALL the right things and end up having something like this happen?  Steve was the picture of health and fitness.  He was a great family man and a trust worthy businessman.  So, it just doesn't sit well with me.   As time passes, I hope that I can look back and just look fondly that all he accomplished and created; and that is a lot.  Right now my thoughts and prayers are with his family and I look forward to celebrating his life this Saturday.

Lastly, many will be gathering in Drake Park at 12:30 this coming Saturday and running, walking, or cycling to his memorial service which will be right behind the Les Schwab Amphitheater.  I hope to see lots of you there.

Sincerely,

Rod Bien

Lots Going On!

Darla, on her way to the win at Mac Forest 50K!

Man, I sure need to be better about updating this blog!  There is always so much going on that I get overwhelmed on where to begin.

So, I'll start with the Eugene Marathon.  We have just started a "Fleet Feet" racing team.  We sent over three of our athletes to tackle the course.  Laura Kantor ran her first marathon in 4:46. Laura owns a very special place in our heart.  She was one of our fist customers and has lost well over 100 pounds in her journey as a runner.   Another one of our runners, Dave Krayeski, who ran his first marathon in 3:48.   And lastly, our own Chad Baker, who coaches both of those runners, ran the 1/2 marathon in 1:41.  So, a big congratulations to them and everyone who toed the line in Eugene.  I'm hoping to be able to get over there next year!

Secondly, two more Fleet Feet racers went over to run the McDonald Forest 50K this last weekend.  Darla Askew did okay.... NOT!  She won!  She has become one of the quicker runners in the PNW and we are all very excited for her!  Chris Askew, her husband, also ran a great race to finish just seconds behind her!

And, here at the shop, we've been busy with the coming of spring and summer.  Lots of new shoes on the wall which is always fun.

Our training groups have been a blast as well.  Our 1/2 marathon and "No Boundaries" beginner running programs are going great and it has been so exciting for us to see the progress of the runners as each week passes.

Now, let's get out there and run!!

1 Year in the Books

Well, we just had our one year anniversary as a store on April 4th. It's been cool to look back and see how we have grown. I remember our first "group" (I'll use that term loosely) run as it was just Laura Kantor and me out for a run. She still comes to EVERY single workout we provide and is one of our true store representatives.
It's equally fun to look back at the moment as we seem to have really gained some major momentum over the last few months. We've been busy and our programs have just been a ton of fun. In short, I feel very lucky. Lucky that people like to support the store and even more lucky to truly, truly love what I do. It never feels like work and I look forward to heading to work every single day. Sure, we had a lot of challenges to overcome during our first year but it makes it much more satisfying to now look back.
Moving forward, our mission is the same. We want to define what a true walking and running specialty store is supposed to be about. It is all we do and is our one and only focus. We want to help people achieve their goals with fitness. No fluff here. We love to talk biomechanics, shoes, nutrition, and technical clothing. It keeps things simple not to muddy the water for us and our customers know what to expect from us. We may not be who you want to come to for a fashion consult, but you'd be hard pressed to find a group of employees that has more real world experience in the world of road and trail running. It's not a hobby for us, it's a lifestyle.
Anyway, I just wanted to thank everyone for supporting and believing in our cause and we will work harder than ever to keep you in the right shoes and on the path toward better fitness.

"No Boundaries" begins!!!

We had a really exciting day last Saturday. It was the kickoff of our first training program, "No Boundaries". After lots of 'stressing out' about the details, the event went seamlessly and we had an absolute blast with our 60+ participants. One of my favorite things about owning a Fleet Feet Store store is getting people excited about running and walking! We had seven very experienced coaches and were inspired by the stories of our participants. From recently battling cancer to struggling to lose weight, to just not knowing where to begin with running, we heard it all. It was inspiring! For our first week, we ran and walked a full mile and everyone came back excited to do it again this weekend. All in all, just a fantastic day. We can't wait to do it again this weekend with our walkers and runners set to tackle 1.5 miles out there!
We feel lucky to have such a fun, outgoing, and excited group to work with! Our end goal is to finish the Heaven Can Wait 5K Walk/Run. What a great event to support and to train for!

Fleet Feet Bend Invades Hawaii!

In mid-March, a group of Fleet Feeters headed to tropical Hawaii for some sun, warmth, pig, fruity drinks, whale watching, snorkeling with turtles, beach time, and, of course, running and racing.

To get things started, on March 14, Sean ran to the sun on Maui. Actually, he ran Run to the Sun, a race starting at sea level and finishing 10,000 feet and 36 miles later on top of Mt. Haleakala. This year, however, brutal conditions (70 mph winds on-course, 120 mph winds at the summit) forced race organizers to stop the race 2 miles and 700 feet short. With crewing and cheerleading from Gina and Dave, Sean was able to barely hold on for the win. And his purple body at the finish proved to the race organizers that they had made the right call to shorten it.

Sean, en route to the Sun.

Up next was the St. Paddy's Day Run 'til You're Green 5k, also on Maui. Dave, Gina, and Sean all showed up in their green for this warm rain-drenched race. Gina ran to a p.r. of 25:26, good for 7th girl and 1st in her age group. Dave rocked to a p.r., too, in 20:48, good for 4th in the old man's age group. Sean finished in 17:12 for 3rd overall.

Dave and Gina, pre-St. Paddy's Day run.

Sean and Dave, hanging out in front of the bag piper dude.

While Dave flew back to the cold of central Oregon, Gina and Sean continued their vacation on the Big Island. On March 20, they found themselves at the starting line of the uber-low-key Friendship 5k. Gina ran strong and steady through the humidity, and despite a small detour near the finish, she won in 25:30. Sean took off fast and strong, determined to run sub-17. When he got to where he thought the turn around was, there was no cone or person there, nor any runner anywhere in site behind him. So he went a little further. Still no turn around or runners. Oops. So he re-traced back to where he started seeing runners again, got back on course, and rallied for 2nd place in 18:57 on his 3.5 mile 5k. (Sorry, no pictures from this one.)

Fleet Feet's Hawaiian grand finale was the Big Island International Marathon in Hilo on March 22. Through the early start, humidity, tough first 10 miles, rain, wind, and sun, Gina was able to p.r. in a smokin' 4:15:32, good for 2nd in her age group (which was worth a gift certificate for some tasty Hawaiian candy). Sean planned on starting easy and finishing strong...however, the opposite proved true. Still, he was happy to finish his Hawaiian running vacation with a 2:56:52, good for 3rd overall (he won a gift certificate for some tasty candy, too).

Gina finishes her p.r. marathon.

Sean, wishing the finish line was 4 miles closer.

Here comes No Boundaries...

Well, we are on the eve of our first beginners running program called "No Boundaries". This is a program for people who used to run and no longer do or do not have running as part of their daily life and need some guidance and companionship out there on the roads.
Tomorrow those folks will be running 1 mile out there on roads and around Drake Park. We have 60+ signed up so we have a real nice, fun class set for everyone. With some of the most experienced runners in Bend as coaches, our "newbies" will be in good hands. I'm sure it'll be a little chaotic as we dive into our first training program but we just can't wait. We've met a lot of the folks as they've come in for last minute advice and asked us to check out to see if their shoes are "run worthy". Its been a blast and I can't wait to wake up tomorrow morning!
We'll also be starting our 1/2 marathon program (we are the official training program for the Pacific Crest Marathon) on April 5th and we will have an informational meeting this coming Tuesday at 6 PM. If you want more info on the program, click here.
So come on in, meet some of the coaches, and get ready for Pacific Crest 1/2 Marathon with us.

Armstrong gets plate, 12 screws in collarbone

His broken collarbone surgically mended, Lance Armstrong is on the clock.

The seven-time Tour de France champion will be back on his bike in days even though the bone may take eight to 12 weeks to fully mend. Armstrong must resume training almost immediately if he’s to meet his goal of racing in the Giro d’Italia, which begins May 9.

The 37-year-old American cyclist also plans to ride in the Tour de France this July.

Surgeon Doug Elenz inserted a stainless steel plate and 12 screws to stabilize the broken collarbone on Wednesday, two days after Armstrong crashed in the first stage of the Vuelta of Castilla and Leon race in northern Spain.

“Lance is going to be a patient who is going to push the envelope,” Elenz said. “This first week we’re going to make Lance take it easy … ask Lance not to do a whole lot.”

Just hours after the surgery, Armstrong was posting to his Twitter feed, reassuring fans.

“howdy folks. Made it thru. Took longer than we thought. Playing with my kids right. Making me feel A LOT better,” he wrote.

THE MAN RIDES AGAIN, VIVA LA LANCE!!

5 WAYS TO FEND OFF GERMS

1. GET YOUR ZZZZs
The more you sleep, the more virus attacking cells you'll produce-according to one study, 50 percent more after eight hours than after six.
2. RUN SHORTER
Thirty to 75 minutes of moderate activity can boost your ability to fight bugs; long, hard runs do the opposite.
3. ...OR DRINK UP
Consuming carb-rich drinks before, during, and after a run longer than 90 minutes can restrain immune-inhibiting stress hormones.
4. RECOVER
Pushing your body without enough rest can weaken your immune response-and cause frequent colds. Mood is an early indicator of overtraining, so take a rest day if you're feeling cranky.
5. STAY LOCAL
If you're really worried about getting sick, consider racing locally. Long trips can subject you to immune-system enemies like stress, poor sleep, and increased germ exposure.

HAPPY TRAINING AND RACING!

BREAK BAD HABITS

4 MISTAKES AND HOW TO FIX THEM

1. RUNNING TOO MUCH, TOO SOON: Coming back from an injury? Now's the time to take things slowly to stay healthy. Follow the standard rule of upping your mileage only 10 percent each week.
2. REFUELING BADLY: After hard runs, grab a high carb/protien snack within 20-30 mins after, then a meal with carbs and protien to rebuild muscle within 1-1.5 hrs.
3. FORGOING SPF: Up to 20 minutes of sun exposure a day can be good for you-but you need sunscreens on runs longer than that.
4. FIXING IT ALL: There's plenty of advice on how to become a better runner, but try to focus on what's manageable. Remember: You likely started running to feel better-not to become stressed.

HAPPY AND HEALTHY RUNNING !

Consistency in Fit

One of the most important things that we talk about here in the shop in consistency. When we are putting someone in a pair of running or walking shoes we really strive to match their foot/leg mechanics with the mechanics of the shoe. I think this is the most important thing that we do being a specialty walking/running store. Anyone can grab a shoe at their local sporting store and get a feel of whether it is comfortable or not. But, is it truly working to make them more efficient and injury free.
When I look back to when I had no knowledge about biomechanics, I am amazed at the shoes that I was given to run in by other running stores. Being a bow legged, supinator, I really need a specific shoe that will work with my funky legs and feet. However, I was given every type of shoe possible. Motion control (a shoe for someone who pronates excessively), neutral, and everything in between. I have found that since I have found the type of shoe that I should be in, I'm running quicker, more comfortably, and I haven't had an injury since. So, that is why I take great pride in how thorough an evaluation we do here.
How do we do it? We do several measurements of the feet (weighted and un-weighted), we watch you walk barefoot, and evaluate you on the treadmill in a flexible shoe. By being able to slow down your gait on the video, we can really show you what you are doing. We can even compare your stride in different shoes at the same time so you can see the difference that the right shoe makes.
What does this mean? Do you always have to wear the exact same shoe? Certainly not. But you should be in the same general type of stability in all your shoes to make you the most efficient and comfortable walker or runner possible.
Come check it out. You'll be impressed. I promise.

Cover Model Kami

Local ultrarunning superstar, and all around nice person, Kami Semick has achieved another milestone in her ultrarunning prowess...she is the cover model for the March 2009 issue of UltraRunning Magazine. This is, no doubt, one of the most coveted honors for an ultramarathoner.

One main reason Kami is the current cover model is that she was voted Ultrarunning's Female Ultrarunner of 2008. In just 5 short years of ultrarunning, Kami has achieved a life-time worth of accomplishments. This past November was the highlight of her career, when she finished 2nd place in the World Championship 100k in Tuscani, Italy, and in doing so, helped the US women's team earn the team silver medal. That race is basically the Olympics of ultrarunning, and Kami earned the silver medal. Incredible.

Congratulations on an incredible 2008, Kami! And thanks for being so darn humble about it all.

Laura...THE Winter Warrior!

Congratulations to Laura Kantor, Fleet Feet's 1st Annual Winter Warrior Champion! Laura attended more workouts over the course of the winter than any of our other 105 warriors. She woke up early on Sunday mornings to run with us, she strength trained with us on Monday evenings, she ran with us in the dark on Wednesday evenings, and then she stayed around after the run for yoga. In doing all of her workouts, she amassed 250 points, easily outdistancing Chris Askew at 210 points and Darla Askew at 200 points.

Laura has definitely become a solid Fleet Feeter in the 11 months that we have been open. She started out coming to our weekly Wednesday evening runs from pretty much week one. It has been a true pleasure for all of us to follow her progress. I could tell from when I first met her that she is a very determined woman. Laura loves to set high goals and work hard to achieve those goals.

Warriors Laura, Darla, and Chris sporting their oh-so-stylish, and very coveted, Winter Warror Shirts!

Way to go, Laura...2008 / 2009 Winter Warrior!

Summit High Pasta Feed for Donations

As we all know, these times are tough for a lot of folks but if you look around there are always people, groups and so on that look past the tough times and find a way to try and make things better.

Summit High came together last Friday evening to put on a great pasta feed and donations went toward the Crook County sports programs that are in dire need of funding. In fact the original idea was that all spring sports for Crook County were going to be cancelled.

Why does that have to happen? We can come up with all the reasons in the world but when it comes down to it, we have to find a way for sports to happen! It's education for the kids and there is no reason why we should skip funding education!

Anyway, kudos to Summit High for doing the pasta feed; we all enjoyed supporting the event here at Fleet Feet.

Boys in the Mud...

Well, the Fleet Feet ultra boys headed over to the Hagg Lake 50k to take on the (moderate) mud and rolling hills outside of Forest Grove. I have personally done this run 7 times (man, am I getting that old?) and Sean has run it 6 times. So, we have seen tons of mud, little mud, and somewhere in between. This year was about perfect as there was enough mud to keep things interesting but not enough to get really frustrated.

The Hagg Lake Trail runs offer two distances: a 25k (15.5 miles) and a 50k (31 miles). The runs circle Hagg Lake once for the 25k and twice for the 50k. They are fun, low key races, that allow runners to shake off the rust of winter and see exactly how many pies need to be burned off from the holidays.

Congratulations to all of the Central Oregonians who played in the mud: 50kers Benjamin Baxter, Al MacInnis, Todd Chester, and Nancy MacInnis. 25k representatives were Clint Mosely and Christina Baxter.

Sean and I both had solid races and finished in 4th and 2nd place, respectively. Sean's might be more impressive as he dressed like Richard Simmons for the entire run (wig included) and come to think about it...his body looks pretty darn similar as well.

If you want to learn more about the event for next year, click here.

Tour of California Update

Defending champion Levi Leipheimer (Astana) seized the lead of the 2009 Amgen Tour of California on Monday with a daring attack on the steeps of Bonny Doon just outside the finish in Santa Cruz.
Thomas Peterson (Garmin-Slipstream) won stage 2, a 115.9-mile ride from Sausalito to Santa Cruz, with Michael Rogers (Columbia-Highroad) finishing third on the day and slotting into second overall. But the race clearly belonged to Leipheimer, who shot away from his rivals to chase down a disintegrating break and snatch the leader’s jersey from Rock Racing’s Francisco Mancebo.
“Turn your shower on, as cold as it gets, and stand there for four hours,” is how Leipheimer described the feeling on the bike Monday.
With all the water on the road, it was another unlucky day for a dozen or so riders, among them Lance Armstrong (Astana), who crashed after a bump with his own photographer’s motorcycle, and Andy Jacques-Maynes (Bissell), who was taken to Santa Cruz in an ambulance after a hard spill.
At day’s end, Leipheimer led the Tour of California by 24 seconds over Rogers, with David Zabriskie (Garmin-Slipstream), Lance Armstrong and Chris Horner (both Astana) rounding out the top five on general classification.

Lance Gets His TT Bike Stolen

Well, in a crazy turn of events, it seems Lance Armstrong and a few of his Astana teammates lost there bikes to some fans Saturday night in Sacramento. So, what idiots would be stupid enough to take a one of a kind machine that has "LIVESTRONG" painted all over it? Who knows!!
You can see Lance's Machine in the previous blog, and by the way, if you happen to see it, and trust me you would recognize it, let someone know!

Guess Who Rides This Machine?

Ok, so being a triathlete I had to post this machine!
The Tour of California starts this weekend with one of the most powerful fields ever assembled - Levi Leipheimer, Floyd Landis, and Lance Armstrong, not to mention a large group of other very talented riders. As everyone knows, both Lance and Floyd are making their comebacks, of course for 2 different reasons. But no doubt that this will be an awesome year for cycling as long as everyone can stay clean!
So, I hope everyone can enjoy one of the biggest (if not the biggest) cycling events in the United States, and also the Giro D'Italia and the Tour De France, because it should be very exciting to watch these guys battle it out!

Fleet Feeter Makes a Prize-Worthy MadAss Ale!

Maura Schwartz, of MUT (Madras Ultra Team), is a woman of many talents. She runs. She bikes. She travels the world. She skis. She hosts the MadAss 25k and 50k.

She also makes beer. Very good beer.

For the past three years, Mo has brewed up a good batch of homebrew to share with the runners at her MadAss run in January. This year, the fourth running of the MadAss, was no different.

Well, it was kinda different. As usual, she had a good batch of MadAss Ale awaiting the eager runners as they finished their runs. But this year, the beer had a little more to it. Something special. So special, in fact, that a few people urged Maura to enter her latest MadAss Ale in the KLCC Brewfest in Eugene the next weekend.

Maura with her hard-earned and well-deserved pretty red ribbon (also note those pearly whites, sans metal).

So Maura got herself, and more importantly, her MadAss Ale, entered (in what I believe was Maura's first brew competition). And as it turned out, the tired, dehydrated, and ravenous post-MadAss Run runners weren't just buttering her up for a free beer...the brewfest folks loved the MadAss Ale, too! Maura won 2nd place in the American Pale Ale category!

Congratulations to the most famous, and our favorite, brewer in Madras!

Tread Lightly

Treadmills allow you to keep up your mileage when it's cold and dark outside. But too much time on the belt could lead to injury when you hit the roads. Because treadmills absorb shock and lighten the load on your legs, if you stay inside for weeks on end then log a 10 miler outside, your body may struggle to support the force of your footfalls. Also, you can become somewhat adapted to running on a flat surface, which could trip you up when you're back on uneven terrain. The fix?
Split your training. Here's how.

STAY INSIDE:
- For quality workouts like speedwork and tempo runs to hit your target pace
- For the last miles of a long run for a strong finish
- When it's too dark outside to see (unless you use a headlamp)
- When your street turns into a ice rink
GO OUTSIDE:
- For easy, recovery runs, when slowing down is good for you
- For the first part of your long run when a slower pace is acceptable
- During daylight hours
- When the roads are clear and the temperatures aren't brutal

HAPPY RUNNING FROM FLEET FLEET!

Fighting the Winter BLAHS!

I always find this time of year kind of difficult. You get teased by a few days of spring-like weather. You throw on the shorts and you think summertime is right around the corner. Then, it snows. And then it's winter again. Its' tough to throw on the tights and beanie again after that! So, I thought I would give you all some tips of what I have found works for me to get motivated again.

1. A new routine on the treadmill. I know, the treadmill stinks. But at least for me, with three kids, sometimes I just don't have time in the shortened day to get outside or the weather just doesn't sound inviting. So, a lot of times I'll do a "progressive run" on the treadmill. I turn on the television or you could do it with songs if that helps. I then say that I am going to cover up the "clock" and run through 5 sets of commercials. I start at a brisk pace for me and then speed up one notch at each commercial. This is usually about a 40 minute run for me and it allows me to always look forward to something soon and provides a tough workout. It is usually over before I know it. Give it a try!
2. Run your standard route backward. If you are used to running a "standard" route, try going the other way. You'll be amazed how different it feels and it's interesting to find if you run at the same pace with regards to when you tackle some hills , etc. Hey, it may just get you out the door!
3. Shake up your routine. Hopefully we can help you in this department. If you don't feel like a run or walk, do SOMETHING. Don't just procrastinate. We have a couple of awesome workouts every week that will get your juices going.....
On Wednesday nights, try yoga. Even if you have NEVER tried or understood yoga, this is a great place to get your feet wet. For $5.00 you'll get a great workout and stretch and maybe dabble in a new form of fitness. Here are the details.
Secondly, we have a Strength Training program with Cynthia Ratzman from Accelerated Fitness. On Monday nights at 6 p.m., usually about 20 of us get together for a great workout. It is a great mix of people, with all shapes and sizes and ages. We have great energy and I guarantee you'll love it. More details here.
4. Download new music/buy a new CD. I love running to music. Not everyone does but listening to NEW music when I run is great. Sometimes having new music is the motivation I need to take the first few steps out the door!
5. Have a goal! This is probably the most important thing for me to have! I need to feel the pull of an event to get me rolling. Choose an event and you'll know you have to get some training in to make sure you actually have fun at the race! Tons of races are coming around the corner, just pick one.
If you feel like you need some tools on how to train or want more companionship for your training, we can help there. We offering training programs for a 5K and a half marathon. Click here to learn more.
I hope that helps! And remember that we have group runs on Wednesday evenings (6 p.m.) and Sunday mornings (8:30 a.m.). Of course, all levels and abilities are welcome!

Winter Warrior T's Spotted

Our Winter Warrior T's have been spotted throughout the country! These T's are becoming wanted throughout the land and we have about 90 athletes earning their points through all of our great workouts here at the store.

The latest sighting coming from Boulder, Colorado just the other day!

See how you can become a Winter Warrior; stop by or give us a call to find out!

Our own David Krayeski sporting his own Winter Warrior T outside Fleet Feet Boulder!

Recovery, Just as Important as Training

Recovery begins as soon as the workout ends. How well you recover today greatly determines how well you perform tomorrow. To put the finishing touches on your workouts, and to get the full value out of every minute of your training, use Hammer Nutrition's Recoverite immediately after.

RECOVERITE: The delicious all-in-one recovery drink, with each serving (two scoops) providing 30 grams of complex carbohydrates, 10 grams of whey protien isolate, and three grams of glutamine, contains the 3:1 ratio of carbohydrates to protein that is perfect for hard training athletes.

Stop by and we will help you get started in the correct direction to peak performance.

Monday Strength Training

I just want to stop and take time to thank all of the loyal and the first timers that join us for our great classes we have here at Fleet Feet.
Monday night we had another great turnout and a great workout being put through the ringer by our great instructor Cynthia Ratzman of Accelerated Fitness. Everybody seems to enjoy these tough but very sociable workouts.
If you are a reader of the Fleet Feet blog and have not joined us for a strength training workout, please do so, it will be tough but very enjoyable.

Regards,
CSB

Winter?

I hope I'm not jinxing myself here, but...What the heck happened to winter in Bend? With the snow gone from town, the sun shining brightly and warm, and the light arriving just a bit earlier in the a.m. and staying just a bit later in the p.m., what's not to like for the central Oregon runner?

Yesterday afternoon I left Fleet Feet at 3 p.m. for a run. I had on shorts, a short sleeve shirt, arm warmers, and sunglasses. I immediately went back in the store to drop the arm warmers. Definitely not necessary. So there I was, running in shorts and short sleeves...on January 14th in Bend! How sweet is that!?

As I cruised through town, I noticed many other runners, walkers, and even some cyclists, all out enjoying the sweetness. After a few miles, I found myself at Pilot Butte. So up, up, up I went and I saw lots of people. A whole lot of people. I looked down at the parking lot from above and saw that is was almost full. Midday, mid-week, in January. How awesome is that!? People were walking, running, pushing baby strollers, walking the dog, and biking up the butte. It looked like a typical late-spring day. Very nice, indeed.

Keep enjoying this beautiful, warm weather. Mr. Winter will most definitely make a return trip to Bend soon enough.

BadAss

Saturday, Jan. 3rd was the third installment of what we here in Central Oregon affectionately refer to as the BadAss. BadAss? Yep...see, it's the Badlands fatass. The Badlands is a cool recreation area managed by the BLM about 25 miles east of Bend. It's high desert running at its finest. Well, maybe not finest, but it is really cool.

In Nov., 2006, Bronco and I brainstormed about holding a fatass in Central Oregon. Although we both love Smith Rock State Park and all of its cool trails and climbing, it's kinda tough to make a route that's not too confusing. So we decided on the Badlands. There's a great 9-mile loop that includes a good climb us a cinder butte (aka, Petar Peak), nice downhill running, then a long, runnable, grinder of a climb up Smith Canyon. The loop distance makes it nice to offer many distance options, as well as going by the parking area every 9 miles for aid. The distance options include the Numb Ass 9 mi., Half Ass 13 mi., Tight Ass 22 mi., and the Bad Ass 50k.

This year started off a bit chilly. While getting stuff set up, I heard someone say their car's thermometer showed 6 degrees. While chilly, I didn't believe it was that cold. Shortly after, I heard a few others say the same. Okay, I guess it really was 6. However, the mostly clear, sunny weather, and no wind, helped the temperature rise to probably the high-30s/low-40s by the finish. We were also treated to beautiful views of the Central Oregon Cascades.

Tight asses Paul and Henry on top of Petar Peak.

Bronco and I were excited to greet 50ish people and 15 dogs. It's awesome that our little ass-of-a-run has drawn such a great crew. Most people carpooled out with friends and opted to be Numb Asses and Half Asses - both solid choices for this time of year when all of our asses are at their fullest. About ten Tight Asses enjoyed chasing two of Bend's fastest, Andy and Max. Finally, another 1/2 dozen Bad Asses showed their badness by running the full 50k with 3,600' vertical. Yep, they are definitely bad.

As has become a BadAss tradition, Dan and Kathy once again graciously hosted their popular hot cocoa and soup kitchen. Many other runners also brought goodies to share on the community aid station table. And of course, a Central Oregon ultra wouldn't be complete without finish line PBR.

Thank you to everyone who came out and participated. Bronco and I really appreciate it.

BadAss Results:
Sean Meissner, 35 4:23 - C.R.
Jeff Browning, 37 4:34
Chris Askew, 37 4:50
Darla Askew, 36 4:51 - C.R.
Chip Collins, 45 5:07
Kevin Johnston, 39 6:00