Thursday, January 27, 2011

Working on your race schedule for 2011?

Tips on How to Create Your Race Schedule

If you need a little help getting together you plans for running in 2011 here are a couple tips to consider and a list of great races coming up in and around Central Oregon to add to your calender.

Step #1: Choose a goal race. Pick a race that you are excited about and will motivate and challenging. If you are looking forward to it and excited to prepare for the event it will keep you training and on schedule. Try to pick a race that is about 12 to 16 weeks out, or even more, so that you have enough time to get in all three of the trainings phases: 1.) Base phase, 2.) Competition phase and 3.) Peaking phase.

Step #2: Work backwards from your goal race. Once you have a goal race selected count back four weeks. Label the window from race day to four weeks before race day as your "Peaking Phase."
Go back four to six weeks from the start of your Peaking Phase and label this window from the beginning of your Peaking Phase to four or six weeks before your Peaking Phase starts as your "Competition Phase".
Go back four to six weeks from the start of your Competition Phase and label this window from the start of your Competition Phase to four or six weeks before the start of your Competition Phase as your "Base Phase."
Example of Phases:
Goal Race: Peterson Ridge Rumble 40 miler on April 10th
Peaking Phase: 4 weeks from March 13th to April 10th.
Competition Phase: 6 weeks from April 10th to Febuary 27th.
Base Phase: 6 weeks from January 16th to Febuary 27th.

Step #3: Select Check-points. Pick races along the way to keep you motivated, focused and on track. By creating steps towards your goal you will avoid feeling overwhelmed, intimidated or be tempted to procrastinate. A race can accomplish several things;

1.) Test of your current fitness level to see what your "date-shape" is today,
2.) Measure progress by comparing between events on different days,
3.) Keeping you accountable by creating check-points on the way to your goal.
Make sure that your check points are right for the phase you are in and for your personal goals by addressing each phases as follows;

Base Phase is the first phase and is all about investing a solid base of general endurance for you to build speed onto in later phases. Races during this phase are scheduled as a way to stay familiar with racing. Races should be seen as a fun and different way to get in base miles. Schedule races with friends and train through races instead of pushing for specific finishing statistics. Don't put pressure on yourself to run a certain time or get a certain place during this phase. Just enjoy the environment and camaraderie of other runners at races.

Competition Phase is the second phase where you can add in work-outs one or two times a week in addition, or as a substitute, to the regular runs you had been doing in your base phase. In this phase races should be considered a workout and a measurement of progress. Always consider how hard you have been working all week long and how adding workouts and/or miles can increase fatigue. Don't loss sight of your true, end goals. On goal-race day you will be able to cash in on the hard work you are putting in the bank today. You may not be enjoying the instant gratification today due to soreness or fatigue, but it will pay off when it counts most and you will feel strong and fast later on.

Peaking Phase is the final phase where you can decrease the number of miles you are doing and start focusing on high-quality, low-quantity efforts. There should only be a few, maximal effort races in this final phase. You should feel well rested, fresh and be itching to run fast going into your goal race. You might consider one race a week or two prior to your goal race as a final effort to make you feel sharp, ready and confident for your goal race.

Rest & Recover. Don't forget to rest up for a week or two after your goal race. This way your body and mind will be healthy, rested and ready to start the cycle over again.

Upcoming Races for 2011.

Early Season Tune-ups

Sisters, OR - Feb. 18th
$15.00 for individuals & $35.00 for the whole family.

Snow shoes and headlamps are required for this low-key and family friendly race. The course consists of well-marked and well-groomed cross country ski trails. If you don't have running snow shoes we do rent them out of the shop for $15.00 a day!

Sunriver, OR - Feb. 19th
$25.00 by Feb 18 & $30.00 day of.
Part of the Chocolate Amour Festival at Sunriver Resort and benefiting New Generations. The aid station will be offering chocolate to provide you a sugar induced PR.

GRIN AND BEAR IT 5k & 10k, 1 mile fun run.
Old Mill in Bend, OR - March 12th
$30.00 w/shirt & $15.00 w/o. Add $10 after March 5th.

Support Healthy Beginnings with this early season 5k and 10k race from the Les Schwab Amphitheatre.

Sisters, OR - March 18th
$23.00 for 5k & $28.00 for 10k

Start your weekend right with a run along smooth, single track trails on Peterson Ridge. Start time is 6:00pm from the Sister's Athletic Club.

LIGHT OF HOPE 5k & 10k

Riverbend Park Bend, OR - April 17th

$30.00 for 5k or 10k w/shirt. $20.00 w/o.

Support CASA of Central Oregon and provide hope for local abused and neglected children with this race from Riverbend Park near the Old Mill.

Goal Races

Portland, OR - March 13th
$32.00 before 3/12, $29.00 for groups of 4 or more.
Limited to 30,000 entries this is one of the most popular road races in Portland. Every participant receives a race t-shirt in addition to bottle-opener medallion, a nice pour of Widmer beer and a warm cup of smoked salmon chowder.

SE Bend, OR - April 3rd
$25.00 before 3/29, $30.00 after
Great views to start your summer racing season off right on this single track trail loop.

Medford, OR - April 9th
$14.50 w/o shirt, $22.50 w/ dry-fit shirt & $17.50 after April 4th
Run among blossoming pear orchards on this flat, fast road course. With nearly 1,600 participants in the 10-miler alone during 2010 this race is USATF certified and chip-timed.

Sisters, OR - April 10th
$45 for 40-miles, $35 for 20 miles until 3/21. Add $10 after. No day of race registration.

Support Sisters High School Cross Country with 20 or 40 miles of beautiful mountain views. Bring your four-legged training partners along for the 20 mile event. Prize money for top over-all finishers and for the first finishers over the age of 40. BBQ lunch included.

Sunday, January 23, 2011

2011 Updates... Round one.

New Year. New Shoes.
As new shoes start to slip into the store my curiosity has lead me to do some research on the changes that have been made. Many shoes are lighter weight and boast of softer cushioning and a smoother ride. New technologies are being offered by every brand, making it a very exciting time to replace those old kicks. I have summarized my findings below and offer my opinions on several key updates. I hope this will help you learn a little more about changes made to your "go-to" shoe. If you like what you see drop by the shop and take our newest additions out for a spin.

- Asics -

Kayano 17 - Premium Structure and Cushion for Over Pronators.
Asic's premium support and cushioning shoe is now lighter and provides a more cushioned ride. A memory foam lined heel provides a "Personal Heel Fit" and the addition of separate, discrete lace-eyelets to the off-centered "Assymetrical Lacing" works to distribute pressure and tension across your foot rather than on pin-point hotspots. A "Biomorphic Fit", or stretchy material along the outside of your foot reduces buckling and irritation in high stress areas around your little toe. Another great addition is the "Guidance Line" running the entire length of the bottom of the shoe tread. This positions your foot, from heel strike to toe off, in the correct position for the most efficient and responsive stride possible.

Gel 2160 - Cushioning and Moderate Structure for Moderate Over-Pronation.
The stable, cushioned ride offers the same exceptional fit we have come to expect of the 21 series along with the a reduction in weight and the addition of a full length "Guidance Line." The Guidance Line positions the foot to direct motion and eliminated wasted energy to improve efficiency and increase responsiveness from heel-strike to toe-off. A memory-foam "Personal Heel Fit" increase comfort and improves fit by maintaining contact between the foot and the shoe while the Solyte midsole material creates to reduction in weight while maintining the shoes soft, comfy feel.

Nimbus 12 - Premium Cushioning for Nuetral Runners & Suponators.
The Nimbus is offers a dreamy soft ride for those seeking a shoe without posting. The "Guidance Line" has also been extended the entire length of the Nimbus to direct the movement of the foot from heel-strike to toe-off. This improves efficiency by focusing the foots motion and correctly positioning the foot. Separate, "Discrete Lace-Eyelets" and "Asymmetrical Lacing" provide a snug fit that disperses tension and pressure evening over the foot. The "Biomorphic Fit" material allows for extra stretch and reduced buckling at the crease of the shoe at the hot spot near your little toe. An improved "Personal Heel Fit" results from the addition of memory foam that holds you securely in the heel-cup of this shoe. An improved fit on the upper, ride of the midsole and tread of the shoe makes for a great update.

- Mizuno -
Wave Rider 14 - Light-Weight Cushioning for Neutral Runners
The Wave Rider 14 has maintained the same smooth, neutral ride it has always been known for by minimizing acceleration and deceleration for a consistent ride using Mizuno's one-of-a-kind "Wave-Plate" technology. The Wave Rider also features full length mesh for ventilation. Minor updates have been made to the midsole material to give it a more lively and bouncy feel. Additionally the Wave Rider now features "Dynamotion Fit". This works to reduce lateral stress on the shoe by locking the heel in place to control and direct motion, which reduces strain on the instep of the foot. This creates an optimal, functional and dynamic fit while the shoe is in motion.

Inspire 7 - Light-Weight Structure & Support for Over Pronators
The Mizuno Inspire is unique in it's ability to provide plenty of structure and posting without the bulky, heavy and rigid characteristics of many stability shoes. The Inspire now features the addition of "Dynamotion Fit" to lock the heel in position to reduce lateral stress on the instep of of the foot. Other revisions include a new last shaped for a snug-fit to keep the heel and the arch secure within the shoe. Changes in the position of material overlays and lace eyelets cause the foot and shoe to move together all the way through toe off. New "AP+ compound" foam provides softer cushioning and prolonged resiliency in the midsole of the shoe.

Wednesday, January 19, 2011

Welcome Runners.

Our first "Get in Motion Walking Program" with Bend Memorial Clinic has just started up this past week and it has been so nice to see new faces coming into the shop lately. I am very excited to see everyone progress and all the personal accomplishments over the next five weeks. As the ladies have been dropping in and preparing to make a lasting change to their life habits a few important things have stuck out for them as good reminders for all walkers out there working hard this time of year;

1. Walking feels good with the right pair of shoes and a good pair of socks.

Be sure that you are in a shoe that accommodates the way you move and the demands you personally have. Please allow us at least 3o minutes of your time to look at the way you carry yourself and find a shoe that will support you and keep you moving.

Most people over pronate and require a shoe with extra stiffness on the inside on the shoe to prop your foot up and keep it from dropping to the inside. The degree of stiffness that you require depends on your personal walking pattern, but with the help of our slow-mo camera and our in-store treadmill we can discover the right shoe for you at any time.

Synthetic socks are just as important for walkers, if not more so, in comparison to runners. A good pair of Balega, Experia or DryMax socks will keep your feet warm, dry and blister free by wicking moisture and with their no-seam construction. By repeating the same motion hundreds of time, like when you walk a mile, and you will gain a real appreciation for the small but priceless investment of good socks.

2. Comfortable fingers and toes despite the cool weather -
It is cold this time of year and you certainly notice it while you are out there on the move. We have gloves and mittens with varying degrees of warmth and wind protection that will be just right for you whether you run hot or cold. We also carry high-quality, synthetic socks at different lengths and thicknesses and beanies to keep your head warm as well. Even when your moving and working hard it can still be cold and this is where the little details make a big difference.

3. Keep track of your keys, cellphone and other essentials -
When you are on the move the last thing you want to do is have to hold on to your car keys and your house keys and that key chain you got last summer on vacation and your Albertsons/Safeway/Gym cards and your cellphone and blackberry... and the list goes on and on... you just want to walk, move and enjoy the company of your friends and nature around you. You can store all your essentials in a waist pack or in a pouch on various kinds of water bottles. You will know exactly where your things are located and you won't have to worry about losing.

4. Use camaraderie to generate momentum-

Nothing is more satisfying or motivating than sharing your experiences, challenges and growth with others. Find some friends or a mentor who you can bounce ideas off of and identify with. These people can make your feel more comfortable, more capable and more confident in your goals and in yourself. When you have a positive self image you will feel motivated to keep working hard because you know how much you deserve to be happy and healthy and treat your body and mind right.

5. Use resources and information to support your goals -
If your are new to walking and an active lifestyle don't be intimidated by people who have more experience, or by the equipment at the gym, or the running staff at the running store (please come visit us anytime). Be proactive! All the resources are here to help you and we all want to see you succeed. Please ask come with any questions about nutrition, exercise and about finding some connections for specific help with your personal goals. We will take good care of you... I promise we are always glad to see you and help you achieve.