Fleet Feet Sports, Bend Blog

Holiday Gear Review 2011

2011-11-02T08:44:00.000-07:00

Great Holiday Gift Ideas from Fleet Feet

If you are looking for some great gift ideas, check out some these things to make your running more enjoyable!

"Better than Naked" Running Jacket by North Face

Reviewed by Colin Cass

In my opinion, this is by far the best lightweight jacket on the market. It has a stretchy lightweight mesh material that is soft and does not stick to your skin like other running jackets do. The idea behind the soft mesh material is that you can run and sweat without getting that clammy feeling. It has two mesh panels under the armpits that extend back to the shoulder blades to enhance the jacket's breathability.

Not only is the jacket breathable, but it is water-resistant and has a DWR coating that keeps water from getting in. Yes, over time, the washing machine will get the best of the DWR coating, but it can be easily avoided with a DWR sport wash. In a light rain, the jacket will keep you completely dry.

Now that the days are getting shorter, more and more, I find myself running in the dark. The jacket has reflective tape in several locations to ensure you can be seen at night from all angles.

"Run Happy" with Brooks GTX series
Reviewed by Shellie Helgenberger

Keeping your feet dry is the best way to ensure you continue to "run happy" during the Central Oregon winter months. That is why Brooks has introduced two of their best-selling shoes with a Gore-Tex option. Both the Ghost GTX and Adrenaline GTX uppers are built using the Gore-Tex membrane technology. Each square inch of material includes 9 billion microscopic pores. These posers are 20,000 times smaller than a droplet of water, but 700 times larger than a water vapor molecule. This allows perspiration to escape from the inside out, while preventing water from entering the shoe.

Night Running Accessories
Reviewed by Carolyn Courtwright

Amphipod Xinglet reflective harness: Ultra-minimalist, ultra-brilliant and ultra-light with 360 degrees of visibility - get visible without the coverage of a vest. The design features pockets for essentials and more. Front access quick-clip release allows for fast on-an-off and easy size adjustment for height/waist - wear over a t-shirt or parker and fully size adjustable.

Black Diamond Spot Headlight: Incredibly adaptable and super bright with 75 lumens at max setting, this compact powerhouse has a mode customizable to any fast-paced activity, from distance to dimming to strobe. Red SinglePower LEDs provide proximity lighting without cycling through the white mode, so you won't accidentally compromise night vision. A lock mode prevents accidental battery drain in your pack or while stored and a 3-level power meter means you'll never be caught with a dead headlamp hours from camp.

Handheld hydration on the run.

2011-06-29T10:19:00.000-07:00

It's always important to hydrate, but even more so when the sun is beating down and the temperature is ramping up. Every cell in your body needs water to function, to maintain body temperature, to transport nutrients and oxygen, and lubricate your joints. You are always fighting a losing battle and consistently losing water from your system as you sweat and breathe out water vapor.

A couple more hydration hints:

- for every 1000 kcalories you burn, drink 1 liter of water.

- drink 1 to 2 cups of water an hour before exercise.
- drink another 8 oz 20 minutes before exercise.
- drink another 4 to 8 oz every 15 minutes during exercise.
- drink 2 more cups of water for every pound lost after exercise.
- compensate for the diuretic effects of caffeine and alcohol with more water.

The best way to stay hydrated? Keep water available and always keep sipping.
Here is the rundown on some of the handheld bottles we carry in the shop to keep you hydrated and running smooth:

AMPHIPOD - Lite & Thermal Hydraform Bottles

Size: 12 oz, 20 oz
Weight: 2 oz, 4 oz
Hard-plastic, pull spout with leak-free lid

- BPA free
- low profile, 50% smaller cross section than average bottle.
- Hard-plastic, high-flow spout
- Low-Profile, thin & lightly padded strap
- Pocket with full-length zip for easy access
- Wide mouth to easily fill & clean
- Angled spout for easy pour
- Thermalite keeps contents cool/warm

"The shape and light weight of the Amphipod bottle is the biggest draw. They fit into your hand so that you don't feel like you have to grip onto the bottle while you are running. You really feel like the bottle is strapped snug on your hand. I also like how the zip on the pocket runs the full length so it is easy to get items in and out of the pocket. Also wider objects fit into the pocket easier."

NATHAN - QuickDraw & QuickDraw Plus

Size: 22 oz
Weight: 4 oz
One-way, high flow, soft silicone spout

Features:
- BPA free
- Made of soft, squeezable polyethlene
- Freeze-free silicone cap
- Wide-mouth to easily fill with ice and water & easily clean
- Internal channels eliminate need to turn upside-down
- Moisture-wicking, quick-dry mesh strap with lots of padding for comfort over the long haul
- zip-pocket on reverse side to carry keys, nutrition, etc.

"The strap on this bottle is a thick, quick-drying mesh with lots of padding for a comfy feel on longer runs. The spout is a soft silicone that you can easily pull out to take a sip and push back to seal it up. The U-shaped zip takes a little work to pull around with one hand and creates a lip that may catch items, but your keys and nutrition are very secure in this bottle."

ULTIMATE DIRECTION - Fastdraw Plus

Size: 12 oz, 20 oz
Weight: 4.25 oz
Single piece, "kicker-valve" spout

- BPA free
- Highly breathable & quick drying thin, air-mesh strap
- Wide mouth to easily fill with ice and water & easily clean
- Off centered spout to eliminate need to turn up-side down

-"Kicker valve" to easily open, sip & store water on the run.

"The most noticeable feature on the Ultimate Direction bottles is the kicker-valve. With a strong tug you will extend the valve to open it. To take a sip just bit down lightly on the valve. When you are done, kick the valve to the side and it will slide back to a locked and closed. The off centered position of the spout also enables you to enjoy every last drop of water without tweaking your neck in the effort."

Adventure Race at Home: The Oyster Off Road

2011-06-10T15:01:00.000-07:00

Adventure Racing Defined:

A combination of two or more endurance disciplines, as well as orienteering to cover an unmarked, undetermined course through water, mountain pass, hill and dale. Traditionally a multiple day ordeal and potentially life threatening, the Oyster Off Road takes all the benefits of an adventure race and combines it with the conveniences of your typical fun run to create a high caliber Urban Adventure Race.

The course is secret and so are the challenges, but this much you do know:

One day event with four to six "passports" or legs;
"Passports" are presented the day of the event with directions to each checkpoint where a task will be awaiting you;
You will participate in at least two endurance disciplines: running & biking (any additional equipment will be provided). Other possible challenges include trivia, zip line, eating, rafting, creeking, climbing and navigating;
You may get wet;
Recover with good eats, drinks and lawn space at the Deschutes Brewery!

For more hints, check out the Oyster Off Road video montage here and the event website to register or learn more.

The Oyster Off Road is Saturday, June 25th
benefiting the Deschutes River Conservancy

The Oyster Off Road is also in need of 65 volunteers.
If you are able to donate your time to support the Deschutes River Conservancy, come on out and cheer on the racers (and enjoy a cold beer and good food at Deschutes Brewery afterwards). Please contact Marisa Hossick at marisa@deschutesriver.org.

Fun and flirty...it's like a sun dress for runners.

2011-05-24T15:48:00.000-07:00

If you were anywhere near Bend a few weeks ago during the Happy Girls Half Marathon you would have seen a flash of pink as a flock of women flew by clad in SweatyBands and Running Skirts.

Women have certainly claimed their place on the running scene as the biggest demographic. Companies like Asics offer shoes specifically designed for a womens foot, Brooks has running caps with a place for a women's ponytail and Amphipod offers water bottles shaped for a women's hand. However, nothing says "I run strong and fast like a women" like a running skirt flying past on the trails. Wear your skirt on the run or around town for a feminine and sporty, not to mention unbelievably comfortable look! There are all sorts of brands and styles of running skirts and dresses are offered in a variety of floral patterns and bright, fun colors and Fleet Feet Bend is glad to offer our own selection for the ladies of Bend.

"PR Mesh" Skort II
by Brooks Running - $46.00

With a splendidly simple design the PR Mesh Skort is easy to mix and match with your favorite tops. A flattering fit for this 14" outseam on the skirt and a 4.5 " inseam on the inner boy short provides a enough length for comfortable coverage. The skort has several options to pack Gels or other essentials in either a back yoke pocket that zips across the waist band or a single internal pocket down the right side of the liner shorts. These hassle-free synthetic liner shorts are moisture wicking, quick drying and a equipped with a strip of elastic and gel along the cuff to keep these boy-shorts from hiking up.

"My favorite thing about this skort is just how comfortable it is. It's really simple. No crazy designs. Not a ton of secret pockets or fancy stitching. Just a really flattering fit. I would happily team this skort up with a cute T or tank and wear it around town or take it out for a run."

"Eat My Dust" Skirt
by The North Face - $45.00

This sassy skirt features lots of discreet storage space with a zipper pocket across the back of the outer skirt in addition to dual side pockets on each side of the boy-short liners. So many perfect spaces for keeping Gu-packs or your keys while on the run. The interior boy-shorts are made of breezy mesh as well as the waistband and pleated side panels.

"This skirt is so light weight. With tons of mesh paneling along the sides and waist. It feels really light and breaths really well. The fast drying synthetic material has plenty of stretch and hangs really nice. This skirt also gives you some extra length and coverage but maintains a cute fit."

"Multi-Use" Skirt
by Patagonia - $55.00

This fitted skirt is cut with a 14" outseam on the skirt and a 3.5" inseam on the liner shorts for plenty of coverage. Hemmed side splits and a blend of recycled polyester and spandex provide a forgiving and comfy 4-way stretch. The liner shorts also have a tacky, elastic strip along the cuff of the shorts to save you from readjusting them as you run. An envelope pocket with a hook closure to securely and discreetly pack your running goodies.

"The Multi-Use skirt is more fitted than the PR Mesh Skort or Eat My Dush Skirt. I love the bright colors and the elastic, tacky strip at the cuff of the shorts. It's so nice to not be constantly readjusting the skirt while on the move."

Support in a sandal? A summer time miracle for your feet!

2011-05-21T14:01:00.000-07:00

You live for that comfortable feel of your running shoes... All that support! All that cushioning! They keep your feet and your shins and your back all feeling great, but they also prevent your feet from ever enjoying the warmth and tan of the sun or the cool, fresh feeling of a warm breeze. Could there possibly be a way to combine the support of your running shoes with the light, easy feel of your flip flops?

Montrail has done it! Thermo-moldable sandals made of cushy low density foam that feel light, airy, and look great!

The sandals provide a wide footbed, great arch and metatarsal support, and a negative heel cup for a fit that really cradles your foot and prevents pressure points. Montrail sandals feature technologies such as:

(1.) Biomechanically Designed Support - for functional comfort;
(2.) Footbed Geometry - consideration of the contours, shape, and arches;
(3.) PRFRM thermo-moldable foam - heat it up, step on it and enjoy a sandal with a personal fit.

Wide straps with a rubber backing prevent rubbing, chafing and irritation on the top of the foot and also prevents pain from occurring between your first and second toe.

These sandals wash up great, so don't be afraid to take them with you camping. Just use a wet cloth to wipe them clean and you will be looking sharp once again. A waffle tread pattern on the bottom of the shoes prevents you from slipping while you wear them around the pool or on any other wet surface.

The Original Montrail Sandal: Molokini (ladies) & Molokai (gentlemen)

The Molokini and Molokai feature the original Montrail support sandal design. These sandals are extra thick and extra cushioned. The straps hug through the bulk of your midfoot and really wrap well so that you don't have to flex your feet and snap those sandals with every step to keep them on your feet.

The footbed is wide enough for your toes to really spread out and the heel cup is deep enough with ridges all the way around the foot. This keeps your foot in place and snug so that it can be supported through the full range of motion.

"I have often turned away from sandals because of the pain that occurs between the first and second toe when you are forced to drag a heavy flip flop around. These sandals do such a great job of being supportive without being heavy and being functional without being unattractive."

The Montrail Recovery Sandal: Lithia Loop (for both ladies & gentlemen)

The Lithia Loop Sandal has been dubbed the "before-and-after" recovery sandal and has been created to relieve tired or aggravated feet and speed recovery. The arch and metatarsal lift in the sandal are slightly firmer and more aggressive than the original Molokai and Molokini sandal.

The design and construction of the sandal is intended to reduce, prevent and avoid plantar fasciitis. Plantar fasciitis plagues a large number of runners. It is incredibly common and can cause a lot of pain through the arch and heel. Plantar Fasciitis can also be incredibly frustrating since it can stick around for years! A major key in the healing process is to continuously support the foot. Wearing a Strassburg sock while you sleep and good footwear any time you are on your feet will provide a lot of relief. Keep a pair of Montrail sandals by your bed, wear them around the house and in the shower, wear them any and all the time to get that Plantar Fasciitis under control and healing up.

"I like the firm and comfortable feel of these sandals. I like that I can FEEL the support through the arch and metatarsals of my foot. I know the sandals are doing work on my feet. The fit is great on the sandals. They stay on my feet and are a little more low profile than the Molokini or the Molokai sandals. Plus, I must admit they are a sandal I want to wear with my skirts and shorts around town this summer."

Ready for race day? Tips on how to be totally prepared.

2011-05-18T15:19:00.001-07:00

With our current round of New Balance No Boundaries programs getting close to race day at the Happy Girls Half on May 29th, and with 5k's at the Three Sisters Marathon on June 4th or at Heaven Can Wait on June 5th, it is time to start talking about preparing and performing on race day! Whether you are a little anxious or simply ecstatic about race day, here are some tips to help calm your nerves and get you on the mark, fully primed and ready to run your best.

The week before...
- Sleep -
Be sure you are getting plenty of sleep the entire week before your big day. Eight hours a night is the general rule to help your body recover fully, rebuild muscle, and be alert. Sleeping and running certainly go hand in hand, as studies have shown that not only does sleep help you run better, but running helps you sleep better. It has been shown that runners fall asleep faster, stay asleep longer and sleep more effectively than non-runners.
An often overlooked factor: if the start time for your race is especially early or in a different time zone, you will want to adjust your alarm clock to match your race day wake-up time, so that the early morning isn't such a shock. If you always wake up at 8:00 a.m., but the gun goes off Saturday morning at 7:00 a.m., I would suggest setting your alarm for 5:30 a.m. or 6:00 a.m. that week so you can get in the routine of getting up, eating your meal earlier, and feeling fully awake by 7:00 a.m. (or whatever your start time may be). But, remember to go to bed a little earlier too, so that you can maintain your 8 hours of sleep.

- Taper -
One of the best things about the week(s) leading into your event is the taper. All the "hay-is-in-the-barn" hard work, big miles, and endurance are already stock piled up. The main purpose of your training leading into a race is to maintain the fitness you already have and to sharpen up and feel fresh. After all your weeks of building, a down week might leave you feeling antsy and brimming with energy... this is a good sign! You will be feeling great and chomping at the bit on the day of the race.

You may want to do some sharp strides one or two days during the week leading into your race. Run three or four "strides" of a distance of 50 to 100 meters, at or slightly faster than your race pace. You can run them in a lightweight racing shoe or in a barefoot running shoe, on a surface that is similar to the race course so that you can practice good, quick running form. Focus on a quick, short cadence and midfoot strike.

The day before...
- Hydrate -
Be sure you get plenty of water in your system the day before the race. If you feel thirsty, it is too late - you are already dehydrated. So, if you are feeling thirsty when you wake up, you only have a few hours to get hydrated before the gun goes off. Additionally, if you attempt to down three bottles of Gatorade the morning of your race, you are going to feel all that liquid sloshing around in your stomach. This will have you feeling mighty lethargic and down right uncomfortable during your race. By drinking at least 64 ounces of water during the day before your race, you won't be forced to flood your system right before take off.

An easy way to be sure that you are hydrated is to carry a water bottle with you all the time. This makes it easy to track how many ounces of water you have consumed and also keeps water handy at all times. Fleet Feet carries a large variety of handheld and waist-pack water bottles by Nathan, Ultimate Direction, and Amphipod.

- Eat Hearty -
It may be wise for you to eat a little extra dinner than normal the night before the race. This way you won't be as hungry the morning of your race and will be able to eat a little less for breakfast, so you won't be digesting right up until or during your race. A little extra is enough, though. Don't overeat to an uncomfortable point.

Keep dinner simple. Avoid overly spicy, heavy, or acidic foods that will still be sitting in your stomach in the morning. Be sure to get plenty of complex carbohydrates to load your energy stores like whole wheat pastas, grains or bread. Pasta with marinara meat sauce has always been a favorite dinner entree amongst distance runners. You might want to give that a try, or a simple rice pilaf with chicken and veggies may be another good option for you.

The morning of...
- Wake-up call/Breakfast -
If you are wanting to eat much of anything the morning of your race, you may want to set the alarm clock a little earlier. Be up early enough to eat your breakfast no less than 2 hours (ideally 3 hours) before you will race. Stick with foods that are easy to digest, like raw fruits that are not acidic (think bananas or melon rather than apples, oranges or pineapple). Some other good sources of carbohydrates include oatmeal or rice cakes. If none of the above sound too tempting, or you are nervous about eating solid food consider getting your carbohydrates and calories using one of the many products offered by Hammer Nutrition, Gu Energy, or Powerbar. The staff at Fleet Feet is happy to help you choose between all of the options available.

Another thing to consider: Some studies show that one to three cups of coffee (more specifically, the caffeine in that coffee) produces big mental and physical benefits for runners, including improved alertness, increased sprint speed and decreased recovery times. Just be sure you don't replace all your water with coffee - you need to hydrate, too.

- Protocol -
If you have never done a race before, a delightful mix of pre-race nerves and adrenaline may make the experience a little intimidating. How do I get my race bib? What is the proper placement of my race bib? Where should I line up?

First thing's first, don't leave the house without any of the necessities: shoes, top, bottoms and any liquids or gels you will need during the race. To warm up, dress warmer than you think with pants and a long sleeve top even if the weather is fair. While racing, dress lighter than expected (you will heat up a ton once you are moving). You will most likely want to stick with a tank or t-shirt and shorts or capris if the weather is 50 degrees or warmer. If you are going to carry your own liquids or nutrition items, consider a handheld water bottle, waist-pack or backpack hydration system with pockets to carry all your essentials!

Once you arrive at the race venue check-in, usually a last name is all that you will need to retrieve your assigned race number. Race bibs are pinned front and center on or just below your chest. Read directions carefully before attaching any timing chips to your shoes or ankles. Apply any BodyGlide you may need to prevent chafing and take any last sips of Heed or slurp up a Gu.

Larger races usually have participants line up by anticipated pace per mile or finish times, but smaller events are more low key so just jump in the crowd with the crew that looks around your pace. If you are hoping to win then get on the front line; if you are looking to relax and run some/walk some with friends then head further back in the mob.

- Warm-up -
Before you line up to race either walk briskly or run easily for 10 minutes or until your breathing quickens and you just start to sweat. Then your muscles are warm and you can safely and effectively do some easy stretching. If are you planning on racing aggressively you may also consider doing 3 or 4 brisk strides of 50 to 100 meters that are either at or a little faster than race pace or some other drills. Other dynamic drills that mimic running and get your muscles loose in a running specific manner include skipping and bounding each for 50 to 100 meters.

During the race...

- Have fun/relax -
Avoid being overly nervous before you run. Too much stress and anxiety will only waste your energy in other ways than running well and will also prevent you from enjoying this event that you have trained so hard for. You put in the work and are ready to achieve your goals. Be confident in your preparation and enjoy the payoff of all that hard work.

- Pace -
If you are very excited or nervous about the race you may be at risk of taking off too fast. Your adrenaline and nerves are going to be pumping and your body is ready to perform so the tendency is to take off like a rocket... but then the adrenaline rush simmers down from a flood to a flow and you may start digging into the bottom of your energy tank before you reach the finish chute. Try to maintain a pace so that you are feeling pretty good at least through the first half of the race and then little by little build up your effort as you near the finish.

You can also use a Polar Heart Rate Monitor or a Garmin GPS Watch to monitor pace, heart rate and distance so you know your stats, how far you have gone, how far you have to go and what percent of your maximal effort you are working at.

- Fueling -
For 10ks or shorter you will most likely not have to fuel during your event. On warm days you may want to hydrate with water or an electrolyte replacement like Heed or Gu. However, you will most likely not be so depleted of energy that any sort of Perpetum or other source of calories are necessary. For races farther than 10k like 15ks, 10 milers, half marathons or beyond it may be necessary to take a Gu, Hammer Gel or other carbohydrate source every 45 minutes you are moving and definitely be sure to take Heed or Gatorade or some other electrolyte replacement an aid stations early and through out the race.

After the finish line...

- Rehydrate & refuel -
Be sure to get lots of water back into your system and a good balance of protein and carbs. One really complete and really easy way of recharging your body with whey protein to rebuild muscle, carbohydrates to replenish depleted energy stores, glucosamine to aid in the recovery of connective tissue and your joints and 12 to 16 ounces of pure water is by using Recoverite by Hammer Nutrition in either strawberry, chocolate or citrus flavors. Also consider using compression socks or tights by Recofit, Zoot or Balega to accelerate recovery by helping to move blood back to the heart to replace the depleted oxygen stores and also to flush out toxins like lactic acid . Read more about the benefits of compression and the brands and products available with our Fleet Feet Bend Compression Blog Post.

- Cool down -
After you catch your breath try to walk or run easily for 10 minutes to smooth out the transition from working hard to the race to relaxing and sitting after the race. By continuing to move after an hard effort this will keep your fluids flowing long enough to pump blood back to the heart and lungs to be restocked with oxygen and also move lactic acid out to be filtered from your system to decrease late onset muscle soreness. This will also allow your heart rate and breathing to lower over a longer amount of time which is a more gentle and safe transition that going from a very high heart rate to sitting still.

- Celebrate -
Enjoy your accomplishment and the pay off of all your hardwork. Appreciate your friends, family, coach and supportors and thank them for their help. Appreciate the capacity of your body to carry you through your race. Be proud of the strength you have mentally and physically shown... Relax and enjoy your success!

Trying to be a better shop

2011-05-04T14:16:00.001-07:00

One of the things that we always try to do as a small business is to get better. How do we do this? Well we try to survey customers and truly listen to their feedback. We also have lots of store meetings where we toss around ideas. Lately, I have felt one of our "weaknesses" is our group runs. We have a great group of folks who come out and run with us but generally it seems like folks who are a little bit quicker are the ones who show up. And, when we have had folks who run at a slower pace, it is easy for them to get left behind. Therefore, we seem to get some new folks that will come once or twice but weren't really getting a "group run" and we then wouldn't see them again on Wednesday evenings.

So, I couldn't have been more thrilled when Laura Kantor, who has always been one of our strongest store ambassadors, stepped up and wanted to lead a "mellower" group run for folks that can't/don't want to run a 8:00 pace. This group will more likely be at a pace more like 10:00-12:00 minute miles. Also, if you don't know Laura's story, let me give you a quick recap. Over the last few years, Laura went from not being able to run a minute or two at a time to now, being an accomplished ultrarunner, who has finished races of 31 and 50 miles! Along the way, she has lost well over 100 pounds. However, the part of Laura's story that is the most impressive is how she has inspired so many others to become runners and to believe in themselves. I think what attracts many people to Laura is that (I think) she would admit that becoming both a runner and losing a great deal of weight has not always been a smooth or easy endeavor. She has had tremendous "highs" but has also had much personal doubt and a few setbacks along the way. I think for that reason alone, many folks can really relate to her and that is how she inspires others. If you want to read more about her successes and struggles, she does a great job of writing about them on her blog.

Anyway, so those of you who have been intimidated of a "group run" from a running shop because you're worried you'll be left behind, that is now something you don't need to worry about! We'll have 2 groups for you to run with.

Now is where we ask a favor of you! Come out and run with us! I hope to give Laura lots of folks to run with. So, come join us on Wednesday evenings at 6PM! And, stick around for yoga at 7PM! The run is free and yoga is just $5.00

Hopefully, this is another step to becoming a better neighborhood running store.

Rod B.

The North Face 2-in-1 Short = Compression Shorts + Running Shorts

2011-04-28T12:59:00.001-07:00

As runners we are consistently torn in a love-hate relationship with our short shorts.

Based on function alone you just can't beat a light-weight, split-short. You can really stride out in those things! Nothing to hindering your stride or weigh you down... but not a whole lot covering you either.

We all try to remedy this problem in different ways; by keeping an extra pair of baller Basketball shorts or black sweat bottoms on top until the last moment, or maybe by doubling up a full length pair of spandex underneath. We try different combinations of polyster and spandex layers with hopes of finding something comfortable and potentially something that won't create any embarrassing or painful wardrobe malfunctions.

The Northface Mens Voracious 2 in 1 running short, is an extremely lightweight long distance running short. It has a breathable mesh material on both sides of the short, but the best part of all; built in compression shorts for optimal performance.

Simplify your selection with an garment that does the mixing and matching for you. The whole is certainly greater than the sum of it's parts when you experience in the comfort and functionality of this great looking piece.

It has an elastic waistband and drawstring as well as a rear pocket with zipper, and offers ultraviolet protection factor of UPF 30.

As one of our own Fleet Feet team members, Colin, has put it,

"Personally this is one of the most comfortable pair of running shorts I have tried. The material is very lightweight and extremely soft. The built in compression keeps everything in check (for lack of a better explanation) and also allows for circulation to keep the upper legs warm. I love the pocket in the back for its size (big enough for several GU’s or even a cell phone). Plus, it has a zipper, so there is no chance of possessions falling out when running. However, I have found that on longer runs the compression can lead to chafing, so you may need to consider using some Body Glide if you are susceptible to chaffing."

With summer coming there is no better investment that a great pair of running shorts that will keep you comfortable and running smooth through the warmer months. Come on in and check out our full selection of brands, lengths and materials, including The North Face Mens Voracious 2 in 1 running short featuring a compression short lining.

Compression: More Than a Fancy Tube Sock.

2011-04-26T08:38:00.000-07:00

You are out on your favorite trail run, climbing hard up hill and flying fast down the other side. You can feel your heart pumping, lungs working and legs burning and you are loving every minute of it. This burn is caused by the lactic acid building up and the your muscles fibers tearing while you are breaking your systems down. Strengthening and improvement only starts once damage is rebuilt and the mess has been cleared.

In order for your system to get stronger it must first be broken down. This provides muscle the opportunity to rebuild, and rebuild stronger than before the damage. So only after you rebuild and recover are you able to run farther and faster, but first your muscles pay the price.

Vibrations are carried from the impact of the pavement through your body with each foot strike which causes tearing in your muscles. Muscles pull at connective tissue attachments to forcibly pull bones around pivot-point joints like your ankles, knees, hips and back. All this force, torque and impact damages your muscles, bones and connective tissue, BUT this damage heals stronger than before the break down and you grow stronger and your endurance improves over time.

By challenging the current capacity of your body and breaking it down by working at your current limit you provide your body the opportunity to recover to a point beyond its current capacity, and therefore improve.

In an ideal world you go into each workout fully rested, free of muscles tears and stocked with blood full of oxygen so you can really push yourself. However, as you work and break down your system your muscles become excessively inflamed from the many small tears. This causes fluids to pool in your limbs which prevents lactic acid from clearing and blood from flowing back to the heart for oxygen.

This is why compression is so wonderful! Not only does it minimize damage but it also speeds recovery; the benefits are double fold! Stabilizing your muscles decreases vibrations, tearing, soreness and fatigue; so less pain and more gain.

Working muscles squeeze vessels and forces blood upwards against gravity through channels to the heart. Compression provides the same pumping action as working muscles and assists in moving blood back to the heart and lungs to load up on oxygen. This is helpful not only for recovery after workouts, but also during a workout!

This same squeeze from compression also moves lactic acid up against gravity to be filtered and removed from the system; further minimizing the effects of delayed onset muscle fatigue.

The variety and diversity of the benefits of compression is almost as great as the products on the market that fall into that category. Fleet Feet Bend offers several compression specific products that I have covered in detail below to make them easier to compare. Please drop by the shop to test any of the listed products out or if you have questions that have not been answered. I am certain that we can find the right compression for your activity and recovery.

Zoot Compression

Zoot Compression Website

Products Reviewed:

CompressRx Ultra Active Calf Sleeve ($60.00)

CompressRx Ultra Active Sock ($60.00)

Benefits Claimed:
- Stabilize muscles.
- Accelerate removal of lactic acid.
- Improve circulation back to the heart to oxygenate blood more quickly.
- Reduced muscle fatigue and post exercise soreness when used during exercise.

Listed Features
- ZoneRx: muscle specific zones of compression with differing amounts on compression on muscle belly of calf compared to front of shin.
- CRx: Graduated compression from more compression low at ankle to less compression at top of calf to aid in pushing against gravity and moving lactic acid and blood through the legs back towards the heart.
-SynchroRx: Functional moisture management, temperature regulation & odor protection because no one wants a soggy, stinky sock.
- Circumference Sizing: Products are sized according to the circumference of your muscle and your body for the best fit rather than group sizes according to shoe size like other companies.
- Knit not Sewn: Zoot products are knitted as one unit rather than cut out into smaller pieces and then sewn back together. This means there are no weak spots or chance for irratation from seams.
- Compression above 40 mmHg: Compression is measured in millimeters of mercury and Zoot offers the greatest amount of compression available without a prescription.

Review:
If you are looking for some serious compression then this is the product for you. Although many customers are very comfortable working out and doing intense exercise, even competing while wearing Zoot products I personally found them to be a little too intense of compression for use while being active. I may just be sensitive to compression but that degree of pressure on my calf muscles and arches while working hard periodically left me with the sensation that I might crap or my toes my curl under. However for recovery, travel and casual wear around these socks can't be beat. They really get the job done and left me feeling much more prepared for my next workout and I didn't feel overwhelmed by the level of compression what so ever in a less demanding environment.

RecoFit Compression

RecoFit Compression Website

Product Reviewed:

RecoFit Calf Sleeve ($45.00)

Benefits Claimed:
- Accounts for both of the body's circulatory systems; lymphatic or immune system and the circulatory system of the heart pumping blood.
- Aids squeeze of muscles to reduce pooling and accelerate blood's movement back to the heart and lungs.
- Improve circulation to decrease inflammation and the effects of Delayed Onset Muscle Fatigue

Listed Features
-GreatFiT (Gradient Recovery Exercise & Activity Technology): Differing amounts of compression which corresponds to the needs of specific areas of the leg. This results in more compression on the shins and less compression on the muscle belly of the calf.
-Resistex (Negative-ion circulation assistance): Carbon yarns have been added to the technical fabric for a ribbed fit which increases breathability, adds compression and provides massage effects. In addition to moisture management. Again, no body likes soggy, stinky apparel.
-Flatlock seams, fine fabrics & cross grain cuts: for added compression and comfort.
-Circumference based sizing: Sizing is determined by measuring the calf rather than group sizing according to foot size for an ideal fit.

Review:
The Recofit Calf Sleeves are great because they give you the compression you desire to support your shins and calves but still allow you to wear your favorite Balega or Drymax technical socks on your feet. The Recofit are a happy medium between the intense, medical grade compression of Zoot Ultra-Actice Sock and the familiar, cotton-like feel of the Balega Performance Enhancing Compression Sock. Recofit products are cut and sewn together and don't offer quite as much compression as Zoot products. Recofit still sports quite enough compression to make it a great product for recovery and travel, as well as high-intensity work-outs. I find that is the niche that the Recofit sleeves fit for me. They are enough compression to really minimize shin-soreness if I wear them for speed work on the roads without the threat of being so tight I feel like my calves are having to work to push and shove against them. I can then leave them on for recovery while I stretch out and make dinner after my workout at home. However, they certainly can't compare to the Zoots for pure recovery and the Balegas for pure comfort.

Balega Compression
Balega Running Socks Website

Product Reviewed:
Balega Performance Enhancing Compression ($40.00)

Benefits Claimed & Listed Features:
- Quicken the reabsorb lactic acid.
- Reduce muscle strain.
- Improve circulation.
- Keep muscles compact to reduce fatigue and shorten recovery time.
- Sizing is based on foot size

Review:
Not nearly as technical as Zoot or Recofit, also not as expensive. The Balega Performance Enhancing Compression socks do offer more compression than it appears. When you first put them on and take a look in the mirror you feel that you are in a knee-high, tube sock and should be headed out to shoot some hoops instead of headed to hit the trails. However, you do feel the compression from the socks and I even found this level of compression much more comfortable than the Zoot or Recofit on longer runs. I like the familar, soft feel of Balega socks on my feet and toes while I am running. The Balega compression also has more warmth to offer than Recofit or Zoot which was nice keeping my muscles warm during excercise throughout the winter. Although the Balega compression is far from medical grade it is very well suited to long runs where a little extra compression and warmth is appreciated and the familar feel of high quality Balega socks is also desired. If you are looking for comfortable compression for the long run Balega is a great product. If you looking for a more intense compression Zoot or Recofit may be a better fit.

Some Suggestions for your Summer Race Schedule.

2011-04-05T16:37:00.000-07:00

As the weather slowly but surely comes around and the sun stays out longer it has got us all thinking about (and wishing for) summer. The brand new RaceCenter NW has made it's appearance in the shop and it's time to start making some race plans for the upcoming months. Here is a little summary of what's coming up...

Local 5ks & 10ks All Summer Long...

We are lucky to have such an abundance of local fun runs and fundraiser 5ks and 10ks. These events are great community builders and support an array of local causes and groups. Events are scheduled all summer long, especially once the weather gets warm. Take a look at this summers ever growing list of local events:

Saturday, May 7th - SolAire Salmon Run 5k & 10k: Run from Riverbend Park to support The Environmental Center and raise awareness and education about local sustainability.

Friday, May 8th - Lapine High School Congrats Grads 5k: Support Lapine HS Grad Night with this 5k run/walk that starts and ends at the Lapine HS track. Call Jenifer @ 541-610-6355 with any questions.

Saturday, June 4th - Three Sisters Marathon, Marathon Relay & 5k: Join in on the first annual Three Sisters Marathon with a loop around Eagle Crest Resort in the mild early summer sun. Proceeds benefit the Run for Eva Trust Fund and the Opportunity Foundation of Central Oregon.

Sunday, June 5th - Heaven Can Wait 5k: Help raise funds for Sara's Project and raise awareness about the importance of early detection of breast cancer with this run/walk through Drake Park.

Saturday, June 18th - Redmond Dry Canyon 5k/10k: Funds from this run go back to support our local youth and inspire future runners through the Redmond High School Track & Field Program.

Sunday, June 26th - Pacific Crest 5k & 10k: Join in among the 4,000+ athletes for the racing, expo and live entertainment during Pac-Crest Endurance Weekend at Sunriver.

Monday, July 4th - Spark Your Heart 5k: Before you head to the parade downtown start your Independence Day off right with this run that raises awareness about cardiac health in our community.

Saturday, July 9th - Smith Rock Summer Classic 5k, 10k & Half Marathon: Smith Rock isn't just for world class climbers, it's also a trail runner's paradise. Make the drive out to Terrebonne for this Summer time classic.

Saturday & Sunday, July 16th & 17th - Deschutes Dash 5k & 10k: Join the swimmers, bikers and runners as part of the Deschutes Dash Sports Weekend held in the Old Mill District for the 10k on Saturday and the 5k on Sunday.

Saturday, August 13th - Running is for the Birds 5k & 10k: Support the Sunriver Nature Center & Conservancy with this event run along the shaded paths in Sunriver.

Wednesday, August 17th - Deschutes Brewery Twilight 5k: Break up your work week with this evening race from the Deschutes Brewery and enjoy a Twilight Ale on your cool down.

Something a little different, but just as local...

If you are looking for something that is a little longer or has an extra twist on the average fun run. Try these great events scheduled for this summer.

Thursday, May 5th, 12th & 26th - May Race Series presented by COCC: This three week series will keep you on your toes and coming back for more with a different challenge each time.

6 Mile Relay Create a 2, 3 or 4 person team to alternate every 400m and cover 6 miles on the track as quickly as possible.

Jungle Run A challenging four or two mile trail run that is full of mud bogs, steep ascents and log crossings. Catch a snake along the way and get a prize.

16th Annual Storm the Stairs Climb 300 stairs over 2 miles and then enjoy a post race BBQ lunch.

Saturday, May 28th - Happy Girls Half Marathon: Ladies, prepare to be pampered at this great new event. The turnout will be huge, the pacers will be handsome and the race medals are sterling silver and as cute as can be. You don't want to miss out on this one!

Saturday, June 4th - Three Sisters Marathon: Take a loop around Eagle Crest Resort and beyond as you enjoy the snow capped skyline in this early summer marathon.

Sunday, June 12th - The Dirty Half Marathon: This summer time classic is turning ten and gets a route-change to celebrate. Confirmed as the USATF Trail Running National Championships. This race is sure to fill up fast since it is capped at 800 participants... so get your entry in today.

Friday & Saturday, August 5th & 6th - Cascade Lakes Relay: Call in 11 of your running buddies to create a running teams or 5 of your ultra-running buddies for an ultra-running team and cover the 216 beautiful miles from the Cascade Lakes to Bend over two days.

Sunday, August 7th - Haulin' Aspen Marathon, Half Marathon and 7 miler: Race through the summer heat and dust in this summer time favorite at Shevlin Park.

Take a trip outside Central Oregon...

A road or trail race can be the perfect inspiration you need to head out of town to try a new adventure. Check out these trip worthy events:

Sunday, May 1st - Lilac Bloomsday Road 12k: Road trip up to Spokane for the 35th running of the Bloomsday 12k and enjoy the on course performers that line the entire course.

Saturday, June 11th - Helvetia Half Marathon & Drop Top 10k: This homegrown event features a surprisingly hilly and challenging course that dips and rolls through the pretty country fields outside Portland.

Monday, July 4th - Foot Traffic Flat Half Marathon & Full Marathon: Get yourself a nice PR on this flat and smoking fast course. Plus fresh strawberry shortcake at the finish line.

Saturday, July 9th - Siskiyou Out Ba ck (SOB) 15k & 50k: If you are looking for a challenging mountain top trail run make the drive down to Southern Oregon and up 6,500 feet to the top of Mt Ashland for this sky high treat full of dust, rocks and warm, thin air.

Sunday, July 10th - Fueled by Fine Wine Half Marathon: Nothing complements 13.1 miles like a fine Pinot Noir from the great Northwest and the scenic views from the Dundee Hills.

2011-03-29T12:44:00.000-07:00

For all the ladies out there:

Sweaty Bands have made their debut here at Fleet Feet Bend! If you’ve never heard of these nifty accessories, you’re in for a pleasant surprise. Sweaty Bands are the only headbands we’ve found that follow through on their claim to stay in place during vigorous activity. Our female staffers here at Fleet Feet have been putting Sweaty Bands to the test for the past few weeks, logging miles and wearing them during various undertakings, and we’ve unanimously concluded that these bands are the cat’s meow.

Sweaty Bands are backed with a velvet lining that grips your head without causing breakage to your hair. They come in a vast array of colors and patterns – from solids to sparkles.

If you’ve ever spend more energy trying to keep your headband in place than you did on your run, look no further than your local Fleet Feet. Trust me gals, these babies ain’t goin’ anywhere!

Check out all the available colors, sizes and prints at:

www.sweatybands.com

Or visit us at Fleet Feet to try em on and style 'em up for yourself. :)

What happens when a lightweight racer takes to the trails? The Saucony Peregrine.

2011-03-27T11:43:00.001-07:00

The Saucony Kinvara has received a lot of praise in it's own right as a very light weight, bouncy and minimal road racing and training shoe that looks sharp as a tack. Weighing only 7.7 oz, the Kinvara flies fast and has an amazingly light and airy ride. This is great for a fast tempo or for intervals on the track but as I think about pounding out a long run I start to imagine ripping the the paper thin mesh to shreds, crushing the light as a feather foam and scuffing up those pearly white uppers. Now add only 1.4 oz of durability, versatility and protection and you have yourself the Saucony Peregrine, and the happy mix between a flexible minimalist and the bulky, over-protective feel of structured shoes.

The Saucony Peregrine is a light weight trail burner that wears tough and rides smooth. With closed mesh fabric and synthetic leather webbing on the same cut nd snug fit of the Kinvara, the Peregrine provides a greater amount of control for a responsive feel that is essential for a good trail shoe.

The tissue paper feel of he Kinvara has been upgraded to a protective and reliable mesh that you feel safe in pushing on even the most technical trails... and also through the most extreme elements. With a Gusseted Tongue, Hydrator Collar Lining and gaiter compatibility the Peregrine can trek through mud, snow and shine.

Memory Foam heel pods and a small decrease in the wider-than-average forefoot that is typical of Saucony creates a very snug, secure and locked in feel from toe to heel. In true minimalist style the 4 mm heel drop of the Kinvara is maintained in the Peregrine and matches that of the hugely popular New Balance Minimus. This keeps you close to the trail and well balanced.

The SSL EVA and ProGride LITE midsole foam is very cushy and responds well to rocks, roots and other obstacles and the External Bedrock Outsole provides protection and a touch of stability through its rugged composition. Aggressive lugs and a High Traction Carbon Compound Rubber keep you from slipping up or falling down and in control of the trail.

Ultimately the Peregrine offers subsantial protection and support in a light, flexible package. You can develop strength and coordination with the light minimalist characteristics, but keep running all those big miles without overextending your muscles and legs with plenty of cushioning. A snug fit, great protection and a low-profile, cushy shoe that is responsive yet sturdy. The balanced and versatile Saucony Peregrine may just provde to be one of the biggest crowd pleasers of 2011.

New: The North Face Tadasana Zip-Neck Top & Pant

2011-03-23T16:20:00.000-07:00

The North Face has been doing some pretty fun, comfy and functional products in their yoga line. We recently have brought in the Tadasana VPR Rose and the Tadasana Pant in both the graphite grey nylon supplex version with Pippi Pink detail and the all black stretch cotton version.

The Tadasana VPR Rose full-zip jacket is super stretchy and has such a soft feel. This top is ideal for warming up on a cool summer morning or to stay warm while you stretch out after a long run. 90% nylon and 10% elastane, this "ShapeShifter" fabic gives nicely so you don't feel the top cutting in or restricting your movement. The fabric is also sheer enough that it doesn't catch or chaffe in the pits and elbows. The slim-fit and extra long cut paired with this stretchy, smooth fabric is snug enough to fit securely and stay in place, long enough to feel air from sneaking in at the waistline, but isn't so tight that it squeezes your soft spots. All the pros, none of the cons for a top that is form fitting, supportive and flattering!

The flat lock seams and contrasting Pippi Pink stitching and floral print really pops against the Graphite Grey. Mesh panneling moves air when you are working hard and Vapor-wick material moves moisture away from your body to evaporate quickly and keeps you dry making this a very technical and very attractive piece. Other details include hand pockets, zipper pull and UPF protection.

The North Face Tadasana VPR Pant features 4-way stretch, 88% Nylon Supplex and 12% elastane for a ShapeShifting qualities that give every women a slimmer look without too much compression or restriction. No muffin tops or other undesirable bulges here. This style has a very comfortable, wide waistband that feature a fun Pippi Pink contrast on one hip for understated flare. Functional features inclube a compact stash pocket and Sanitized Silver to resist body odor.

The all black, stretch cotton version of the Tadasana Pant comes with a silicon finish for a soft feel and is free of side seams for an flowing fit and added comfort. The most significant difference between the VPR and cotton version is in the physical weight of the pants which is worth note since the Tadasana pants do not have a draw string. Both versions are very comfy, however the stretch cotton is not as technical or a piece. So the stretch cotton may be more ideal for walkers or for post or pre run than for speed work or a long run.

All in all, The North Face Tadasana Tops and Bottoms are very eye catching and a very attractive take on a technically sound piece. Reasonably priced at $75.00 for the full zip-top, $65.00 for the technical VPR bottoms and $50.00 for the stretch cotton bottoms hurry in to try them on for yourself and checkout all our new spring styles from The North Face.

Why barefoot?

2011-03-08T16:47:00.000-08:00

I've been answering a lot of emails about our upcoming barefoot seminars that we are putting on with Rebound Physical Therapy. I thought I would write a quick post as to why I think these clinics can be beneficial and who can get something out of them.
As I have posted before, I was drawn to minimal shoes for two reasons and none of them had anything to do with wanting to be a barefoot runner. First and foremost, I have a funky feet for shoes. I have "B" width feet (standard women's width) and I am bow legged. Therefore, not many standard men's shoes fit me. Therefore, I started getting drawn to racing flats as they were the only shoes seemed to really "hug" my foot and give me a technical fit. It felt so good to not be slopping around in my shoes that I could forgo the cushioning that I was used to.
Secondly, later, I became drawn towards more racing flats/minimal shoes as I began to become a faster runner. I wanted something lighter that I felt would be better in my 50-100 mile trail races. However, along the way, I noticed something. I wasn't getting injured as much anymore. I also noticed that I liked the way my feet and legs felt when running in a minimal shoe. I could flex my foot more when running uphill and I felt a much more natural movement when running downhill. No longer was I feeling the abrupt and distinct transition of heel to forefoot. Instead, I was striking mid-foot and feeling more agile and nimble and much less "slappy".
So, where the hell am I going with this? Somewhere along the way, I think we have forgotten that running IS a skill. What minimal/barefoot running can teach is a more efficient and effective way to run. When wearing a minimal shoe or running barefoot, the body will be less inclined slam down the heel because, well, it will hurt.
Try this test. Take off your shoes and run outside your house for 30 seconds. Are you slamming your heel down? No. Most likely you are striking on your forefoot or midfoot. This is a more efficient way of running.
So, in our classes, we will use barefoot running as a tool to allow you to feel what correct running form is. This is not to imply that it will take away any current injuries that you have but I do believe that it will help you to have better running form which will put you on the path to become a better runner.
So, don't be intimidated or worried about the class. It is for both the novice and advanced runner.
We'll use the first night to talk about barefoot technique and some pitfalls to be aware of. We'll give you a DVD of you running in minimal footwear or barefoot that should help you be able to see your progression as you let barefoot running become part of your routine.
On the second evening, we'll head over to Sawyer Park to practice technique. It should be a blast. I'm excited about putting it on and hope you'll be able to join us. More information on the program is here.
To reserve your spot, email: rod@fleetfeetbend.com

The Newest Addition to the Minamalist Movement.

2011-02-26T14:06:00.000-08:00

If you haven't heard of the New Balance Minimus yet... you will.

Minimalist shoes encourage good form with lower leg strength and forefoot striking. Running this way uses your joints and muscles to cushion footfalls rather than relying on synthetic foams and gels to minimize the direct impact on bones. Running causes the force of three times your body weight on each foot fall and heel striking causes all that force to impact a pinpoint location on the heel which then fires a chain reaction of compression among cartilage and bones in your ankles, knees, hips and back as the force carries up your body.

The shot below from a video by NJsportsmed demonstrates how the same runner's form adjusts with and without shoes and how the foot fall changes from heel-strike to fore-foot strike just by running without a shoe. In the article "Millimeters and Mid-foot Strike" by the New Balance Sports Lab, the heel pain of heel striking is identified as a natural promoter of forefoot striking. Any runner will subconsciously move off of their heels, up onto their fore-foot to naturally cushion their footfalls using their muscles to minimize the painful impact on their heels.

Ideal form can be broken down into 4 key points;

1. Posture - Good posture keeps your shoulders, back and pelvis in line to best utilize your bodies' natural levers. Bend your knees a little to emphasize the use of your joints and muscles rather than locking your knees and allowing force to carry straight through your bones and cartilage and jam your joints together.

2. Cadence - Cadence can be defined as the rate of foot falls and is often measured in steps per minute. The ideal cadence has been identified as 180 steps per minute, or about 3 steps a second, which is a quicker turnover than the average runner uses. Focus on quickening your cadence, or increasing your turn-over, by shortening your steps. By taking smaller steps you will not only be bending your knees more but you will also be decreasing the momentum and force each step carries.

3. Mid-foot - The importance of fore-foot striking comes back to efficiency. In order to increase your turn over and quicken your cadence you must be light on your feet and take quick steps. It takes much less time to move from a mid-foot landing back to a push off of your toes than from a heel landing through your mid-foot and then finally up onto your toes. The easiest way to feel a mid-foot transition is to walk in place. You will feel how your stride is confined to your mid and fore-foot.

4. Lean - To help you maintain your posture and facilitate the other three points above be sure that you are leaning from your ankles and not from your hips. A butt-out posture created when you lean at your hips will just make you feel off balance and out of alignment. You want your center of gravity to be centered on your body mechanics and leaning forward at the hips will displace your center of gravity too high. You can mimic the correct lean by standing with your feet together and keeping your body in a straight line as you lean forward softly until gravity pulls you into a gentle run. You can compare this to the "fall-on-your-face" feeling you get as you lean forward from the hips

Now that you know the essentials of good form and the advantages of barefoot running lets balance it out with some of the challenges of barefoot running. Running barefoot is obviously very hard on your feet since rocks, pavement and trash are not only painful, but cause abrasions and additionally the ground is very unclean. Also, it is very difficult to change your form a great deal. So if you are typically a heel striker you will most likely only have enough calf strength to maintain forefoot form for a limited amount of time before falling back onto unprotected heels.

All these pros and cons have brought us in a round about way to the New Balance Minimus. The Minimus has been developed using technical simplicity for an anatomically tailored fit that brings you all the benefits of barefoot running while minimizing the risks. All of the hours of research, studying and design can be best broken down into four main points,

1. Drop - The New Balance Minimus features a 4 mm difference between the heel height and the toe height. Researches at New Balance's performance lab found 4 mm to create the perfectly natural foot position. This is enough height to accommodate the modern human foot in a safe and very natural position.

2. Width - The Minimus also features a wider foot bed that provides your foot enough room for the natural expansion that occurs as a your body weight shifts upon a bare foot. Your toes can spread out, your arch can expand and your foot can shift just like you were doing bare foot strides on a grassy field.

3. Height - The Minimus is manufactured with out any insert and material has been minimized in the mid-sole and out-sole to provide a low profile, light weight shoe. By doing this the distance between the ground and your foot is minimized to provide a naturally stable landing pad and to encourage mid-foot striking the same way bare foot running does.

4. Weight - The Minimus weights 6 oz, which is 50% lighter than traditional lightweight running shoes. For example, the Nike Free is 8.4 oz, the Saucony Kinvara is 7.7 oz and the New Balances MT 101, New Balance's previous light weight running shoe, is 7.48 oz. Having a shoe this light weight will not only create a stride just like you are running bare foot, but it will also feel like you are wearing no shoes at all.

Fleet Feet Bend is now carrying the New Balance Minimus running shoes in the Trail, Road & Life versions for men and women. This is certainly a powerful tool and a brilliant addition to the minimal running shoe family. There is a ton of excitement and information out there about the Minimus and here are a couple of our favorite links to start your research on all the great features and research behind this shoe:

Garmin VS Polar

2011-02-06T12:14:00.000-08:00

Training with a heart rate monitor can lead to many different benefits. From increasing your fitness and performance to gaining more strength, working with a heart rate monitor can optimize your training efforts. With many different brands out there from Garmin, Polar, Suunto, and Timex to name a few, how do you choose which one is right for you?

Today we are going to compare two models that are available at Fleet Feet Sports Bend, the Garmin 310XT and Polar RS300X.

Garmin’s 310XT is a Multisport GPS Watch featuring a high-sensitivity GPS receiver to let you know how far, how fast and how hard you trained. This model is also Garmin Connect compatible, allowing you to transfer, review, replay and relive your activities. A new feature included in this watch gives you swim data, recoding open-water swim distance and your average speed. This is the only model that is swim proof and boasts up to a 20 hour battery life. The 310XT is Garmin’s only all-in-one device that tracks time, distance, pace, elevation and heart rate. Whether you’re in water, on your bike, or on your run, this watch is perfect match for you.

The Polar RS300X is great for the athletes who require all essential heart rate and timing features. This model features automatic age-based target zone, heart rate, a polar fitness test, OwnCal (calorie expenditure,) OwnCode (coded signal,) OwnZone (personal heart rate zone,) and personal sport zones. Other training features of this model includes a graphical target zone indicator, button-free operation, 99 laps, time and distance based interval timers, zone lock and a zone pointer. The RS300X is also water resistant up to 50m and has compatible components such as a GPS sensor, route mapping software, footpod features and data transfer.

With two great watches reviewed how do you choose which one is right for you? If you want top notch mapping features, Garmin is known as the “King” in this area. If you are truly focused on improving your athletic performance by training within your heart rate zones then Polar is your watch of choice. It’s like having a personal trainer on your arm.

Both Garmin and Polar produce a wide range of watches. Polar has 18 (6 are bike) different training models and Garmin includes 9 (3 bike) different models. My personal opinion is that you zero in one what you want from a watch and do a little homework before you buy. Additional information and features are available at http://www.garmin.com/ & http://www.polarusa.com/ . Come down to Fleet Feet, we will be happy to show you the watches we have in stock.

By Michelle White

michelle@fleetfeetbend.com

Fleet Feet Bend Staff

President of Deschutes Multisports Club

2011-02-05T16:54:00.000-08:00

“What you tolerate, you accept.”
– Cassidy Phillips, creator of Trigger Point Therapy

As distance runners we are accustomed to being uncomfortable. We pound the roads and climb hills in the cold, dark and heat regardless of soreness, stress, raw blisters or a frozen beard. We can sustain and endure 5k, 26.2 or more of accumulating lactic acid and decreasing oxygen all for the bliss of freedom.

As Cassidy Phillips, creator of Trigger Point Therapy says, “what your tolerate, you accept.” When you are consistently exposed to something, you get acclimated to it's presence and permit it to remain. However, you don’t have to accept injuries, decreased flexibility or strength. Expect more, don’t accept less. Maximize your potential and leverage the natural ability of your body with Trigger Point Therapy.

Running is a very repetitive action so small errors are multiplied a thousand times in a mile and echoed throughout all your interrelated joints. This makes it essential to maintain biomechanical integrity and keep every cog in the system running efficiently. If you are tight, you loss range of motion, compensate for a failure in one area with unreasonable demands on another area. Over-use and over-stress follows, running becomes painful and your stride becomes rigid, as your loss confidence and the enjoyable feeling of running free.

Trigger Point Therapy empowers you with the tools and the knowledge to release the natural potential your body. The rollers and balls in a Trigger Point Therapy Kit release tension in the “fascia tissue” that wraps around every muscle in your body. As you relax points in your body where you hold the most stress, you become limber and capable of moving through a larger range of motion with more ease.

This increases circulation, strength, coordination and power and makes smaller movements, like the small strides of distance running easier, more efficient and less stressful. Benefits extend to injury prevention, pain relief and shortened recovery time.

By releasing tension in the “Ultimate Six Areas” where you hold the most tension (calves, quads, IT band, psoas, piriformis and pectorals) you can leverage and extend your bodies’ ability to perform and recover.

You will feel the effects of these tools in the first minute you try them. You will know that you are targeting the source of your tension and feel the relief as it relaxes. Please stop by the shop to feel the benefits for yourself and allow our staff to show you how the Trigger Point system can take your training to the next level. In the mean time visit tptherapy.com for videos on how the TP tools work, instructions for exercises and tips on how to set up your personal TP system.

Check out the video below for an example of a workout you can do with the Trigger Point System:

Working on your race schedule for 2011?

2011-01-27T10:18:00.001-08:00

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

HOODOO 4K SNOW SHOE SHUFFLE

Sisters, OR - Feb. 18th

$15.00 for individuals & $35.00 for the whole family.

SistersMultiSport.com

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!

RUN FOR CHOCOLATE 5k
Sunriver, OR - Feb. 19th

$25.00 by Feb 18 & $30.00 day of.
Sunriver-Resort.com

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.

Grin & Bear It Homepage

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

ST PATTIES SHAMROCK RUN 5k & 10k

Sisters, OR - March 18th

$23.00 for 5k & $28.00 for 10k

Sistersmultisport.com

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.

CASAofCentralOregon.com

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

SHAMROCK RUN PORTLAND 5k, 8k & 15k

Portland, OR - March 13th

$32.00 before 3/12, $29.00 for groups of 4 or more.

ShamrockRunPortland.com

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.

HORSE BUTTE 10-MILER

SE Bend, OR - April 3rd

$25.00 before 3/29, $30.00 after

Superfit Productions Homepage

Great views to start your summer racing season off right on this single track trail loop.

PEAR BLOSSOM 10-MILER

Medford, OR - April 9th

$14.50 w/o shirt, $22.50 w/ dry-fit shirt & $17.50 after April 4th

PearBlossomRun.com

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.

PETERSON RIDGE RUMBLE 40 & 20-miler

Sisters, OR - April 10th

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

GoBroncoBilly.com

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.

2011 Updates... Round one.

2011-01-23T14:24:00.000-08:00

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.

Welcome Runners.

2011-01-19T16:20:00.000-08:00

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.

Merry Christmas from Fleet Feet Bend.

2010-12-23T14:29:00.000-08:00

Happy Holidays from Fleet Feet Bend!

However you are spending your holidays we hope that the season finds you happy, healthy and surrounded by the good company of friends and family. All of us at the shop feel very fortunate to have such a wonderful family of fellow runners, customers, program participants and coaches at Fleet Feet Bend and we want to thank everyone that has shared their goals and lives with us.

A solid winter season is now well under way and the days are even starting to get longer again (thank goodness!). We have had a great time enjoying all the snow and chill with our snow shoe running shoes. We just had our very first snow shoe demo day last week and the crew had a great time giving the shoes a spin in the falling snow. It was a perfect day for it with flakes floating down and plenty of fresh powder. Checkout the ladies looking good and sporting the gear up at Wanoga.

Another exciting event recently presented by Fleet Feet Bend was the Hammer Nutrition Night. Reps from Hammer Nutrition provided some great information about fueling for training, racing and recovering. It was our pleasure to host our friends from Hammer Nutrition for the evening and enjoyed some new products and useful information. If you missed the event stop in the shop to talk to us about your fueling, recovery and nutrition needs. The guys at Hammer left a lot of good reading material about not only Hammer Nutrition products specifically but also about training and fueling for endurance sports in general.

Also, if you haven't checked out the newly introduced Deschutes Multisports Club yet this is another new and exciting way that Fleet Feet Bend has been expanding our family. We are inviting Multisport athletes of all kinds, levels, ages and abilities to meet new training partners, enjoy support from top coaches and resources, to access some great discounts and products, and to take advantage of a great opportunity to be a mentor and leader for other multisport athletes to promote multisports locally here in Bend.

We have so much to be thankful for looking back on this past year, great events, great friends and miles of beautiful trails with gorgeous panoramas, and we have so much to look forward to looking ahead to 2011, watching the Deschutes Multisports Club grow, running together and our staff doing our best to help with all your New Year Resolutions, your goals and dreams.

Have a wonderful end to your 2010 and best wishes for your 2011.

Thank again from all your friends at Fleet Feet Bend.

- The Fleet Feet Bend Staff -

Rod Bien, Scott Wolfe, Heather Hynes, Michelle White, Carolyn Courtwright, Marci Klimek & Chase Parnell

DMC Preview Review.

2010-12-17T15:00:00.000-08:00

Despite the snow and the cold outside it is definitely an exciting time to be a multisport athlete in Bend.

A special thank you to everyone that came out last night to learn about and become part of the Deschutes Multisport Club. I am so excited about all of our new members and am really looking forward to DMC's very first official training session coming up quickly: A tri specific swim at Juniper Swim & Fitness with Coach Bob at 6:15 on Tuesday January 4th!

Some very exciting announcements from last night:

______________________________________________________

This first training session on Jan 4th will initiate DMC's regular weekly trainings;

Every Tuesday, 6:15: Swimming @ Juniper Swim & Fitness with Coach Bob.
Every Wednesday, 6:00: Group Run @ Fleet Feet Bend.
Every Thursday PM: Bike Training (Spin or Trainers, location TBA).
Every Saturday AM: Group Run or Block Session, location TBA.

_______________________________________________________

Scheduled monthly speakers coming up for DMC members only;

January, Coach Bob Bruce from Central Oregon Masters Aquatic presents Swimming as a Multisports Athletes.

Coach Bob is the head coach for COMA and a level 5 certified coach with 36-years of coaching experience novice, age-group, high school and masters levels. Bob is also earning his certification in Triathlon Specific Training and will be talking about swimming technique and training for multisport specific athletes.

February, Cherie Touchette from Juniper Swim & Fitness presents an interactive lesson on core strength for endurance athletes.
March, Nutritionist on effective fueling for Triathletes during competition and training.

__________________________________________________________

Although I am not personally a multisport athlete I can't wait to run and swim (and maybe bike if I can save up my pennies) and make new friends and training partners with all our members. I can't wait to build up a community of all ages and abilities that is supportive and positive and active.

If you are as anxious to get involved and started as I am please drop in the shop to talk with Michelle, Scott or myself about what you are looking for in your training and how we can help you to achieve a new personal record, meet new training partners, find resources, be a mentor and a become part of a great multisport community. For the most up-to-date info visit DMC on facebook.

Also, if you or your business would like to get involved with the Deschutes Multisports Club as a sponsor please contact Club President Michelle White at michelle@descutesmultisport.com.

_____________________________________________________________

Next Deschutes Multisports Club Preview Night:

Monday January 10th, 6:00pm

@ Fleet Feet Bend

_________________________________________________________

Links For Multisport Athletes To Learn More Now:

Deschutes Multisports Club Homepage

DMC Membership Application (PDF)

DMC Membership Waiver (PDF)

Juniper Swim & Fitness Center Homepage

Central Oregon Masters Swimming Homepage

USA Triathlon Homepage

The offseason

2010-12-14T19:59:00.000-08:00

Yep, its that time of year. The egg nog and wine is flowing and you have decided that "snowboarding" can easily replace the "long run" of each week. The weather is cold and wet and admittedly, it can get a bit harder to get out and hit your workouts each week. But, I would encourage you "seasonal" runners out there not to just put your running shoes on the shelf for the winter but instead, to try some new things, change your running up, and make sure that you are not discouraged with your running as the days get longer and the temperatures warm up. I thought I would discuss what I do during the winter and see if any of it appeals to you.

1. Don't think of it as the "dreadmill". Okay, I know, the treadmill stinks. But, instead of thinking about it as something you dread, look at it as a tool to improve your summer running. I can't stand doing standard "easy runs" on the treadmill but I do find I can pass the time fairly quickly if I am challenging myself on the treadmill. I like to do my "tempo" runs on there as I know the ole' rat wheel will keep my pace accountable. I do a ton of different workouts on it depending on how I feel. But, in general, I like to do about a 10 minute warm-up, 20-30 minutes at my 5K pace, and then a cool down. Its a great, hard workout that will make your easy runs seem nice n' slow.

2. Are you "Born to Run"? We get so many folks who are interested in barefoot running or running in shoes with minimal support. This is a great time of year to dabble in it. You want to take it very easy and just start with runs of 10-15 minutes at the most. This is a fun tool (as long as you don't overdo it) that will help you with your form once spring sets in. We have every degree of minimal shoes available at the shop from barefoot styles to light stability and we can help you choose the right shoe to help you comfortably explore strengthening your foot and improving your form.

3. Invest in the right clothing. Running in cotton or non-technical apparel sucks in the summertime but it is downright dangerous in the winter time. Its not a huge investment to get a pair of tights with a fleece lining or a jacket that will shield you from the outside elements and keep your dry and warm. This can make a huge difference as the weather won't seem like nearly as big an obstacle and you'll have to come up with a better excuse not to get out there.

4. Cross train. I run about 50% less in winter than summer. However, since my workload is lower, I try to improve my overall fitness. I try and do core training 2-3 times per week, I lift weights 3 times per week, and I do yoga 1X per week. (though some that have seen me do yoga would argue that I'm not really doing yoga due to my horrendous flexibility). This keeps things fresh for me and allows me to be "hungry" for bigger mileage once the trails start to thaw out. I'm also looking forward to trying a bit of swimming this winter to try something new.

5. Don't be scared of the dark. Headlamps are so light and bright these days that heading out before the sun has come up or just after it has gone down really isn't too bad. It kind of feels like a little adventure and you'll be surprised how great you feel once you get back.

However, my big advice is, keep the wheels greased. If you give up running all winter, you are much more likely to get injured or become grumpy with yourself once you have "committed" to running again. You don't have to run the same amount in the winter as you do in the summer but you want to maintain a good base fitness that you can then build upon once the spring arrives. Find out what motivates you? Snowshoe running? Cross training? A winter race? Getting a new running outfit? Whatever it takes, keep up your running and just try and find some new angles that will keep you motivated and will improve your running going into the new year. That's my two cents...

Rod B.

A Day for Thanks.

2010-11-26T14:31:00.000-08:00

I may have recovered from a "food-coma" caused by my holiday indulgence in all the goodness of gravy, pie, family, goodwill and community that is Thanksgiving day, however I am still filled to complete satisfaction with happiness and thanks for the response of the community and the successful outcome of the 2010 Bend Turkey Trot.

Since it is the time of the season here are my top 10 reasons to be thankful this Thanksgiving day:

1. I am thankful that the sun shown down on Thanksgiving morning to make 20 degrees feel like 30 degrees and for Strictly Organic Coffee for bringing our core body temperature back to normal, bring feeling to our hands and for warming us from the tummy out.

2. I am thankful for all our No-Bo Program Participants who have worked so hard and accomplished so much and for our coaches who do such a great job of supporting our participants and providing enthusiasm, inspiration and guidance to us all.

3. I am thankful for all 637 participants who doubled up their gloves, pulled those beanies down tight and yaktraxed it up to share their Thanksgiving morning with us over the race course.

4. I am thankful to have stayed upright for 5k despite several ice-inspired, mid-air moments. (I may have sported turkey wings on race day but I have no delusion of being flight capable.)

5. I am thankful for the timing services provided by our friends at Eclectic Edge Racing and very very thank that all finish line volunteers and staff members avoided a close encounter with the dangerous mix of electricity and melting ice.

6. I am thankful for the 350 calories burned during a 5k. (Which I immediately made up for in stuffing.)

7. I am thankful for the care and work of Race Director Sue Philip, the entire crew from Girls on the Run and for all our volunteers for working so hard to create, promote and provide such a fun event for the community and well-deserved support for Girls on the Run of Deschutes County.

8. I am thankful that the sharp turn-around point was dry under the bridge instead of on a sheet of ice.

9. I am thankful that together we raised $8,000.00 toward the drive to bring the wonderful Girls on the Run Program of Deschutes County back for the 2011 season and to support positive, confident and healthy lifestyles for young girls in our community.

10. I am thankful for the Smith Rock Race Group that donated their time and work to put the Bend Turkey Trot together and make it such a fun and successful event.

Don't forget to check out the race results here and all the race day photos on facebook here or on kodak gallery here.

Looking forward to seeing everyone out for The Jingle Bell Run on December 4th.

HAPPY HOLIDAYS ALL! :) -mk

The Good and the slightly disappointing

2010-11-10T16:02:00.000-08:00

You know, I get questions all the time about what is the best shoe? What's the best clothing? What GU's taste the best? Well, a lot of this is sheer opinion but I'll give you my two cents. I have the pleasure of ordering the absolute best running clothing and shoes in the world and it is sometimes hard to differentiate what truly is the best. However, I can tell you from personal experience what works the best for me.
This week I'll attack a couple subjects:
1. Running Shirts. I know, you have a closet full of race T-shirts so you never need to buy a new one, right? I hear you.... to a point. Now, I agree, it is nice that long ago are the days of receiving cotton T-shirts from races that were really only "performance wear" if you were painting your house, cleaning your gutter, or well, you get the idea.
However, while the shirts from races are now "technical", I certainly wouldn't call them top of the line. The first shirt winter shirt that I grab out of the drawer is my Craft zeroextreme shirt. They fit right against the skin (think Superhero!) and somehow they seem to be the absolute perfect weight on their own for anything from about 30-55 degrees. I like that I don't have to wear multiple layers in anything but the nastiest weather and the tight fit prevents any rubbing or chafing. They aren't cheap ($70) but in my opinion, they are truly best in class.
Here is a picture of Michelle and Heather wearing the new winter design.

Socks: I believe that we carry the best sock lines on the market. However, in winter, my main concern is getting a sock that can truly wick moisture away from the skin as fast as possible. Stepping in snowy "puddles" is no joke when it is below freezing out and you need something that will keep your foot as dry as possible. I don't think that there is much question that Drymax socks keep feet drier than any on the market. Check out these cool videos on how Drymax works. Click here. And, right now, we are running a special on Drymax socks. Buy 2 and get 1 free! Come give them a try, you'll be glad you did.
Okay, I don't have a "bad" but I do have a disappointment. As you know, we at Fleet Feet are huge fans of Hammer Nutrition. One of the items that we were most excited about were Perpetuem solids. This was going to be a densely caloric product made up in an energy "bite" that could be consumed while during an endurance event like marathons, Ironman, etc. The advantage would be to be able to have an easy to eat item while on the run instead of constantly eating GUs or energy blocks.
I went out for a 2.5 hour run this weekend with training buddy Dave Bowman and we cracked open a new baggy of them. Excited, we each popped one in our mouth. Man, it had to be just about the most chalky and hard to chew item that I have ever tried. Bummer! We were all so excited to get those in the shop. As always, I like that Hammer is pushing the envelope with new products. However, in my opinion, this one is a bust unless you have about three liters of water to take with them. Anyway, those are my reviews for this month. Hope you enjoyed them.
Rod B.

Healthy Knees Clinic Tomorrow.

2010-11-09T15:00:00.000-08:00

Since 42% of all overuse injuries involve and affect the knee joint, if you are a runner then you may be one of the majority who are experiencing "runner's knee." Runner's knee is the most common running related injury and involves the mis-tracking of the patella within the femoral groove.

There are several ways to avoid and/or recover from overuse and running related knee injuries including strengthening the quadriceps to improve patellar tracking, stretching the hamstrings and calves to reduce over pronation, running on soft but stable surfaces, and gradually adding hills to your training and increasing mileage by only 10% a week.

Another key to knee health is wearing proper footwear to support and cushion your specific and individual gait patterns and biomechanics. Please stop by the shop any day from 10:00 to 6:00 to have an expert gait analysis and shoe fitting with any of our fully trained and qualified representatives.

Another important key to your knee health is being informed and aware of what is happening in a healthy and an injured knee... tomorrow night we have the perfect opportunity for you to learn everything you need to know.

Knee health is very important to keeping you moving, and an extremely important and relevant topic with so many injuries popping up in this area. Feet Feet Bend is hosting Scott Forester for a presentation titled "Healthy Knees for Runners: A mindful Approach." Scott was actually lead to his current occupation in reaction to a knee injury and has a great deal of personal and professional experience and interest on this topic.

Scott is a Licensed Physical Therapist Assistant at La Pine Physical Therapy and has been a certified personal trainer since 2000. He is also a running form and movement coach, as well as a volunteer coach for the Fleet Feet Bend No Boundaries Running Programs.

This free seminar will be held Thursday, November 11th at 6:00 pm and will cover;

Alignment of the spine, hips, knees, ankles and feet to reduce stress on your joints.
Explanation and demonstration of structure and function of the running knee.
Instruction on effective and efficient integration of the knee into the running gait.
The healing process and how to avoid future injuries to the runner's knee.

Please bring comfortable, loose clothing so that you can participate in exercises and experience the topic. All those in attendance will receive a packet with all the information covered during the seminar and will have the opportunity to have personal direction and experience during Scott Forester's lesson.

Scott Forester can be reached at 541-536-4822 or scottrun400@yahoo.com with any questions or for coaching and personal training.

Thank you Ladies.

2010-11-05T13:01:00.000-07:00

We would like to send a special thank you out to all the ladies that made it out to the Diva Night Beach Party last night. We had an absolute blast over some tasty margaritas and cute little cupcakes last night and hope that all you ladies did too!

We would also like to give a special shout out to our partners for the evening

Sara Murrell

Living Lotus Massage

mlivinglotusmassage@yahoo.com

Mark & Carrie DeJohn

Active Therapeutics

541.948.0993

www.ActiveBend.com

Ida's Cupcake Cafe

541-383-2345

www.idascupcakecafe.com

Mother's Juice Cafe

541-318-0989

www.mothersjuicecafe.com

Johanna Olson

COCC Physiology Lab

541-383-7768 x7768

jolson1@cocc.edu

2010-10-29T17:00:00.000-07:00

Thanks to everyone that dropped by last night to take advantage of the Central Oregon Community College Health Information Night. We had a lot of fun learning about all the testing that is available from the physiology lab and how it can benefit runners of all levels and also got a little competitive in some fitness testing.

If you missed Johanna Olson last night she will be back for Diva Night next Thursday, so yet another reason to drop in next week. Be sure and RSVP here to guarantee your spot with us. Diva Night will also feature body work and massage from Mark and Carrie DeJohn of Active Thearapuetics and also Sara Murrell of Living Lotus Massage. There will be lots of yummy drinks and yummy treat's from Ida's Cup Cake Cafe.

Last, but surely not least all the ladies can enjoy 10% off on everything store wide and 15% off on all of our bras! Come on down, enjoy the warmth of the tropics at our Diva Night Beach Party and then take some of that warmth with you with a bag full of cozy jackets, beanies, tights, socks and fun freebies.

Why every runner should try Cross Country this fall.

2010-09-22T17:00:00.000-07:00

If the cooling temps and the turning coolers aren't sparking flashbacks to waffle racers, bus trips, team huddles and that team uniform you "forgot" to return after your senior season of high school cross country then it's time for you to throw that singlet back on and reclaim some of that Cross Country Glory, or perhaps create such memories for the first time.

We are offering a 4 week rotating Community Cross Country Series this fall for teams, individuals, adults and children.

Meet Schedule
#1 Thursday Sept 30th – 5k at COCC benefiting Mt View HS XC team at 5:30.
#2 Thursday Oct 7th – 6k at Shevlin Park benefiting Summit HS XC team at 5:30.
#3 Wednesday Oct 13th– 5k at COCC benefiting COCC Running Club at 4:30.
#4 Thursday Oct 21st – 3k at Juniper Park benefiting Bend HS XC team at 4:30.

Reasons why Cross Country is more fun...

1. Teams: round up your buddies, get creative with your team name and race for each other instead of against each other. Scoring points for your team and working together will motivate and inspire you to push yourself and run for others in addition to running for yourself.

2. Spikes & Flats: Runners love shoes. They are the only equipment and the only toys that we get. Runners discuss their shoes like they discuss sports cars; how they ride and how they look as your roll through the park... Well nothing rides like a fresh pair of Saucony Kilkenny's or Asics Gel-Speed Stars. Cross is a great excuse to spike up and get some bright and fresh new gear.

3. Add some excitement to your mid-week and free-up Saturday morning: You train and work hard for the payoff on race day... but why does race day always have to be Saturday morning? Your Friday night meal and plans can really be hampered by your Saturday morning plans. So why not break-up the routine, give your something to look forward to, avoid having to wait all week long to race and free up your Friday night in the process!

4. Speed-work... but substitute fun for work: When you race short you are asking your body to sustain a pace significantly faster than that of a marathon, 10k or half, but this will bring a new perspective to pacing. Your old fast will feel more comfy and 10k race pace will feel like a cake walk before you know it. Plus you don't have to think about it as a workout, you can just enjoy surging, competing and running with your friends instead of driving yourself through 1k repeats or a tempo solo.

3. A 20 minute run flies by after months of long runs: You put in your long runs and miles and all the hard work now have some fun and do something short and sweet. We all respect the marathon and ultras and halfs, but you might just find a new respect or love for the shorter distances... who knows maybe come spring I will talk you in to trying the track.

For more details on age and team division details and to print off your registration form please visit the Fleet Feet Bend Website.

Hope to see you all out there Next Thursday at COCC for the first race of the series!

- mk

Support the Central Oregon Down Syndrome Network October 2nd.

2010-09-19T10:33:00.000-07:00

The Central Oregon Down Syndrome Network is presenting a community Buddy Token run and a one mile walk to promote awareness, inclusion and acceptance of all people with Downs Syndrome. This fun community event supports a great cause within the local community and across the nation as part of 275 Buddy Walks planned during Downs Syndrome Awareness month.

This is the 3rd year annual CODSN Buddy Run/Walk and features a new course and the addition of a Buddy Token Run. Day of race registration begins for the 5k run at 9:00 AM and at 10:00 AM for the one mile buddy walk. The gun goes off at 10:00 AM for the 5k run and 11:00 AM for the one mile buddy walk. Both start from River Bend Park.

The run/walk is only the beginning of the day though! Live entertainment, a BBQ lunch, music and raffles are all included for all participants. This includes special guests Tom & Bryan Lambke, a father and his 28 year old son who co-authored of "I just am", Janellybean, local Central Oregon Cheer Squads and Skip Taylor from KMGX-FM Mix 100.7.

Participation in the 5k, a BBQ lunch and all the fun and entertainment to follows is all included in the $5.00 entry fee. This event is designed to spread awareness, inclusion, coordination and acceptance within and throughout the local community of people with Downs syndrome.

Your participation and support is greatly appreciated and your impact goes a long way in promoting a great cause. If you are unable to be present on October 2nd donations can be made to support the Central Oregon Downs Syndrome Network at any time or email the CODSN to learn more about what you can do to promote awareness and progress for those with Downs syndrome year round.

Hope to see you on October 2nd for the CODSN Buddy Run/Walk and thank you for your support.

-mk

Congrats Trail Running 101 and No-Bo on Xterra.

2010-09-18T13:03:00.000-07:00

Congratulations to all our training program participants on your hard work and accomplishments.

Thank you to all our program members for all your effort and commitment these past weeks. It has been a real pleasure for us to work with you and be part of the experiences and the resulting growth our members displayed not only today during the Xterra 5K, 10K and half marathon races, but consistently through out the entire program. We could not be more proud of all that you have personally accomplished and could not be more honored than we are now to have helped and supported our members as we shared this time with you and helped you to reach your goals. We hope that running will continue to be a positive and ongoing part of your life and that we will also continue to support your progression and development as an athlete and a person.

Please stay posted for pictures from the race and also visit Brightroom Event Photography as photos are loaded over the next several days. You can also look up your results on the Xterra website as they are posted.

Congratulations again and again. We hope that you will take some time to celebrate and reflect on your success and that we will see you out on the trails again soon!

Fun on the Pub Run.

2010-08-26T11:59:00.000-07:00

Thank you to everyone who joined us last night for our Pub Run despite the scorching heat and the ash falling from the sky! Together we raised over $200.00 for two great causes. The Lesedi Project and Girls on the Run of Deschutes County! I hope everyone that joined us at Brother Jon's Public House enjoyed the run and refreshing brew after. Also sending a hearty thank you to the folks at Brother Jon's for hosting this group of sweating and sipping runners. Your hospitality, venue, brews and, that tasty french dip I scored, were all greatly appreciated.

Stay posted for more details about Pub Run #2: Tentitively planned for Thursday September 16th.

- Marci K.

Why a running store is a nice resource of bikers, triathletes and all active types.

2010-08-24T15:47:00.000-07:00

Although Fleet Feet is a store designed for runners, there is also good reason for endurance athletes of all types to make a trip into the store and enjoy the Gu's, glides and gear that will please every athletes palate.

Bikers, hikers, skiers and all other types of lovers of long distance can find something to help them with their adventure of choice. Let me provide some of you who need a reason other than "Will Run for Beer" t's and shiny Garmin watches to drop by the store.

Hikers: Hikers and runners both depend on good socks to keep us moving. Friction from cotton socks can go beyond irritation to blisters comparable to Keiger Gorge (If you haven't been to Keiger, you need to make a trip to the Steens Mountains before it starts snowing so you can relate the magnitude of such an abrasion.) We have a solution: Drymax Socks. Featuring flat seams among moisture wicking fabric with venting and breathable mesh for padded protection and comfort. These socks let you enjoy the view from the summit instead of feeling the pain of the summit.

Triathletes: Body Glide is great for preventing self induced strawberries for runners but TriSlide is a great aid for triathletes trying to fly through transitions and minimizing the potential risk of straining a muscle while your yanking and stretching your suit over extremities. Slicker up with Body Glide and TriSlide products for personal records and personal safety.

Bikers: Whether you are covering the trails on two feet or on two wheels it's always essential to carry some quick energy for those long rides. Endurance athletes often react to our wall of performance nutrition products with the bright eyes of a kid in a candy shop. If you prefer Margarita Shot Bloks or Blueberry Pomegranate Chomps, or any other combination of chewy or guey energy, we have what you need.

Whatever your style is and no matter what blows your hair back we have products for every type of endurance athlete. So please come by the shop and find you next best purchase.

Bend: In the eyes of a newbie.

2010-08-19T14:23:00.000-07:00

As a very fresh new comer to the Bend area I have been on the accelerated learning curve as to what is "Bend, Oregon." I am from a town in another part of Oregon that I now recognized as both significantly smaller and significantly less active than Bend. Although my home town is also surrounded by trees, mountains and rivers just like Bend I could go on a run any time, any day and bump into fewer cars in an hour at home than the number of i-pod packing runners, baby-stroller joggers, trail-worthy bikers and doggy tag-a-longs during 10 minutes in Bend. Everyone is active and everyone is an athlete!

Also, note worthy: Bend is infested with trails! Not just deer trails and irrigation ditches, but real trails designed and constructed for bikes and runners. There are the urban trails like the Deschutes River Trail and Larkspur Trail, and the mainstays like Phil's trail and Shevlin, but also countless unnamed or unmarked treasures weaving and linking and tying Bend together. I am always glad to find new trails when I run with those locals who are more accurate in their use of round-about art for navigation. If you have a secret trail to share please post it!

Last but certainly not least, Bend has replaced the countless wineries of my home town with an extremely exciting number of breweries and businesses that provide beautiful selection of brews! I have not been able to visit many of them but have been using my resources (co-workers, acquaintances and The Source Weekly) in combination with a quick peak in the window as I run through town to develop "to do" list of venues. So far I have 10 barrel, McMenamin's and Cascade Lakes... again suggestions are appreciated.

In return for any advice and insight, I will provide you with a tip to meet some new faces and potentially an undiscovered brew while supporting a good cause. Join us Wednesday August 25th at 6:00 for a Pub Rub to benefit two great causes the Lesedi Project and The Girls on the Run Deschutes County. We have partnered with Brother Jon's Public House & Balega Socks to sponsor a 3 or 5 mile run. We will meet at the Fleet Feet store and finish at Brother Jon's where you can fill your free pint glass with any beer for $2.00.

Sign up by sending me an email (marci@fleetfeetbend.com) or giving us a call at 541-389-1601. We are accepting a $10.00 donation to support our causes and the first 50 to register will receive a free logo pint glass. Hope to see you there and hope to get plenty of good tips.

- Marci K.

Xterra National Championships Highlights 2009.

2010-08-17T13:44:00.001-07:00

We’re your Xterra Cxn!

2010-08-17T11:43:00.000-07:00

Bend has been labeled “America’s Best Trail Running Town” by the editors of Outside Magazine and fondly referred to as home by defending Xterra Champion Max King, with only a month remaining until the September 18th race day it’s not too late to represent the home-grown talent and provide yet another reason why the Xterra National Trail Running Championships belong in Bend.

For as little as $35.00 you can toe the line with the elites in the national championship race. Cover the 21km course and climb a 1,000 feet against the best for your shot at a nice prize purse for the top 5 male and top 5 female finishers.

If you are not tempted to challenge the elites, bring your friends, co-workers, siblings and neighbors and battle for one of 15 age group Xterra national crowns. Titles are awarded to each 5 year age division from 9 and under to 80+. If a half marathon is not in your range of interest there is also 10k, 5k and kids sprint races offered. (All at discounted prices on the August 27th special sign-up day.)

If you are not familiar with the course drop in at 12:30 on September 17th and learn a few tricks at Xterra University. Get to know the course, aid station locations and learn about race day nutrition and hydration when you drop in to pick up your race packet.

If the scenic course and rock-bottom registration fee doesn't get you going maybe the 9:00 start time will do the trick. You don't even have to be up before sun-rise to compete.

- Marci K.

Look to your Insole for happy feet.

2010-08-11T12:59:00.000-07:00

Runners know how important it is to keep your feet happy. There is nothing worse than a big, bad blister or an achy arch to slow your roll. As you run an 8 minute mile 350 strides a minute will assuredly remind you that those cotton socks are still bunched under your toes. Repeated foot fall after foot fall may cause you to seriously weigh the pros and cons of stopping mid-race to re-tie that lace that is lashing out. Minor mishaps are repeated 6,000 times during your average 5k fun run and to 90,000 times during a grueling 5 hour marathon.

The key to the happiness of your feet is a good relationship with their dear, close-friend; the shoe. Just like any good relationship your shoe should complement the natural strengths of your feet and compensate for their weaknesses. Now reach deep down into the heart of your shoes and you will find the insoles. Go ahead pull out the manufacturer’s flimsy plastic or rubber insole; find how highly pliable and foldable it is. Not too much in the way of shock absorption or stabilization… there is the potential for Nike, Brooks or Mizuno origami-swans under your feet.

Although some feet and shoes are happy and healthy in this minimalistic relationship, some relationships require a little additional guidance and this is where premium insoles come in. Specialists in biomechanics have created premium insoles to improve shock absorption fit, comfort and performance of existing shoes. They improve posture and balance which makes for a more efficient stride and reduces runner’s pains such as plantar fasciitis, bunions and heel spurs.

For as little as $40.00 and a few ounces you can enjoy all the added benefits of a substantial insert, and your feet can live happily ever with your existing shoes… but if you aren’t ready to commit to a more rigid and controlled fit just yet then join us September 2nd at 6:00 to take a pair of Superfeet insoles for a test run and see if their the right match for you… plus free snacks and a group run will keep your legs and belly happy too.

Check out these links for more information:
Superfeet Insoles Walking & Running Website
Montrail Insoles
Sole Custom Footbeds
Spenco PolySorb Insoles

- Marci K.

Barefoot with Benefits

2010-05-08T14:49:00.000-07:00

As folks are coming in looking for minimalist footwear, I thought I would share one my favorite shoes in this class. This is the Inov-8 Talon 212. This is a great shoe for strengthening the foot, getting in some trail speedwork, and with its amazing lugs, is a great trail racing shoe at 7.4 oz.
There is literally no support in this shoe so you will need to rely on your own body mechanics to have an efficient gate. The Inov-8 philosophy is to look to the natural function of the foot for inspiration and guidance whenever they design footwear for the high performance athlete or the recreational runner.
Personally, I love to climb hills in these shoes as I feel like the flexible forefoot of the shoe allows my foot to really "bite" into the hill, get traction, and slingshot me forward.
As with any "barefoot" style shoes, you need to break your body in gently. At first, using these shoes only for shorter runs and races until your body adjusts to a relatively new style of running.
But, if you are interested into the barefoot running scene, I think this is great place to start.
Anyway, we have a good selection of "barefoot" styles in the shop now so come on by and check em' out.

Rod B.

Winter Warrior!!

2010-03-03T22:22:00.000-08:00

Well, our second year of Winter Warrior has come and gone. Basically, this has been our way to put a bit of a competitive spin (in a very, very informal way) into getting your workouts in. We have 2 yoga classes per week (Wednesday and Sunday nights), 1 strength training class (Monday nights), and one group run (Wednesday nights). Every workout you come to, you obtain points and these points get you some free stuff. It starts with $5.00 gift certificates, moves to our "Winter Warrior" shirt, and the TRUE winter Warrior gets a pair of shoes from Brooks!

Well, a few days before the program began, Lenora James came in and said she was going to win the contest. She claimed that she would come to every single workout. And, by gosh, she did. She did it her own way. On her quest to lose weight, she would usually head out before the rest of us left for our run and by the end of the program, she was usually out the longest (you better not have been at a coffee shop, Lenora!!! :)

And, although, she had aches and pains from her new athletic lifestyle, she would do what she could in all of the classes and what she couldn't do, she observed, and would put to use later!

The best news was when she told me last week that she had lost 25 pounds! Holy Moly! She is now able to fit into jackets and clothing that she hasn't been able to get into for years. Very cool.

Coming in 2nd place, was our store mascot, Laura Kantor. As always, her "can do" attitude and her accomplishments are the stuff books are written about and she inspires me daily with her work ethic and her "trueness" (is that a word, Laura??) to herself and her goals. Laura recently ran a tough and muddy 50K. This coming from a woman who has lost over 125 pounds in the last few years. Such an inspiration.

So, cheers to all of you who came down, got the workouts in and kept us company during the quieter months of winter running!

We're all excited that spring is creeping in and the hibernating runners have been wiping their eyes and emerging in the shop again. We're happy to see you.

So, congrats to Lenora and all the Winter Warriors who were able to keep the flame burning brightly this winter.

Prineville Superbowl Run!!

2010-02-10T15:41:00.001-08:00

I had seen the race registration form for the Prineville Superbowl Run at Fleet Feet for the last few years. I was semi-tempted to run it before but the idea of a very, very low key road race on Superbowl Sunday never got the juices flowing quite enough to make the drive out to P-Ville. But, when I woke up on Superbowl Sunday, I knew I wanted to get a long run in and the weather was grey and spitting out some rain. As I sipped through my second cup of coffee and thought, "why not?" So, I put on my shorts, stuffed a few GU's in my pockets and made my way to Norm's Extreme Fitness Gym in Prineville. They were offering a 5, 10, and 20 mile race. While it was very low key, there were more people than I expected to see.
After a little milling around, they shuttled all the participants up to Prineville Dam, where the race was going to weave its way in and out of the Canyon rising out of the Crooked River. All of a sudden, on the drive out, I realized that it was going to be an unbelievably beautiful run. I was all of a sudden very excited as I had zero expectations of the run other than getting in some miles at a quicker pace than I normally would push myself on. Once at the top, we all exited and it was pretty apparent to me that I was most likely going to be running by myself. Barely anyone chose to do the 20 mile run which was fine by me as I just wanted a good training run.
In short, this is an awesome run. Probably one of the prettier road runs I have ever done. You are right next to the Crooked River for about 13 miles, passing camp grounds, fly fishermen, and seeing some great wildlife. There was really no traffic and they had water available every 2.5 miles. They were all unmanned aid stations for the first 10 miles which was fine as I would just pour myself a quick cup of water and hit the road again.
My goal was just to run 6:30 pace and push but not kill myself with the pace as I had a good amount of miles on my legs already for the week. I felt pretty good the entire run and only the last 4 or 5 miles are a bit more boring as they are just along flat farm roads. But, if you are looking for something fun to do on Superbowl Sunday, this definitely exceeded my expectations. Beautiful, rolling course with some flats, downhills, and some good uphills to keep you honest. Upon finishing in 2:07, I had a nice bit bowl of chili and chips. Then, it was time to come home and watch the Superbowl. I want to thank Norm for putting on this fun run. I'll be back to do this one again!

Trail Conditions

2010-01-19T22:04:00.000-08:00

Hey Folks,
funky weather lately so I thought I would post the trail report for this week. Hope you can find some dry ones to run on!
Weather forecast is showing improvement over the next few days with temperatures at least dropping and remaining below the freezing mark for mid to upper elevations. Snow is also in the forecast for most elevations; though not of any great amounts for the next couple of days, it is way better than the rain and coastal like fog of recent weeks.

Present trail conditions for higher elevations above 6,000' are good to improving with new snow. This mostly includes the Dutchman Flat area and above, but trails just below that area down to 5,600' are also in mostly good condition. Snowmobile trail grooming in the Wanoga to Moon Mt. and on to Three Creek Lake area is on a limited schedule, with lower elevation grooming (and trails around Kwohl Butte area) on hold until adequate snow depths build back up. Trail 5 south of Elk Lk and Trail 2 snow conditions have been described as "skinny", with a few bare spots. Likely much of this is due to the recent logging activity/with plowing of those snowmobile trails, which has finished for the season. Trail 5 into Elk Lake from the north has adequate snow but grooming was limited due to mild temps and recent rain. With present colder temps and incoming new snow, grooming/trail conditions to Elk Lk. from the north should improve.

Meissner area ski trails continue be saved by grooming efforts of Tumalo Langlauf Ski Club. Lee and Loyd have been doing a great job considering the meager snow depths in the area.

Swampy Ski/snowshoe trails have improved greatly with a few inches of new snow over the past few days.

Edison area trails have been very snow challenged for the past week, but again, improvement should be on the way with lowering snowlevels and increasing snow.

Newberry Crater trail conditions have been reported as somewhat hard and "snow challenged" we might say. Conditions should improve as the weekend approaches. Grooming was placed on hold due to lack of adequate snow on many of the trails, but will resume with additional snow. Ski trail conditions were reported as hard and icy over the weekend.

Three Creek Sno-Park snow conditions have been very snow challenged with mostly hard to icy and thin (2-4" with bare spots). Trail conditions improve greatly about 3 miles up the trail from the sno-park. And again, improvement is on the horizon with colder temps and incoming snow.

Snowmobile and ski trails in the Santiam Pass Area are likely in challenging conditions as well, but hoping for improved conditions by the weekend with new snow.

Crescent/Odell Lake area snowmobile trails are reported as poor and even hazardous in some cases. The trail between Junction and Crescent Sno-Parks has become a water/slush hazard and not at all recommended until it refreezes and next snow covers the hazards. Ben the local grooming chair says it will take the colder temps and 1-2 feet of new snow before the groomer can work the trail back into good condition.

Wanoga Snow Play Hill conditions, like the winter trails, have been a mixed bag with mostly fair at best. Expect hard and bumpy slope conditions until new snow builds up the base again.

Low elevation summer trails (Deschutes River and Phils Trailhead areas) will hopefully be transitioning from soft and muddy into firmer conditions with the colder temperatures. Even a chance of snow in the forecast for these trails in the coming days.

Peterson Ridge Bike and Horse Trails, south of Sisters, have likely been fair to good lately but will likely improve with colder temperatures and firmer trail tread.

For most trails a caution goes out for the possibility of recent trees across trails. Last week most of the Deschutes received strong winds that brought down new trees. Some of these trees have been cleared from a few winter trails, but expect to find trees on others.

End of report.

Have a safe and fun week!

ooooh la la

2009-12-30T16:01:00.000-08:00

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....

2009-12-09T23:48:00.000-08:00

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...

2009-12-04T09:29:00.000-08:00

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!!

2009-11-22T16:35:00.000-08:00

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

2009-11-04T12:33:00.000-08:00

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

2009-11-01T09:22:00.000-08:00

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

2009-10-22T20:18:00.000-07:00

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

2009-09-27T14:44:00.000-07:00

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!

2009-09-14T22:06:00.000-07:00

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

2009-08-29T15:34:00.000-07:00

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

2009-05-22T07:26:00.000-07:00

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

2009-05-21T20:38:00.000-07:00

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!

2009-05-11T14:13:00.000-07:00

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

2009-04-11T19:38:00.001-07:00

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!!!

2009-04-01T10:30:00.000-07:00

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!

2009-03-29T10:03:00.000-07:00

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...

2009-03-27T16:50:00.000-07:00

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

2009-03-26T10:04:00.000-07:00

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

2009-03-23T09:18:00.000-07:00

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

2009-03-21T17:39:00.000-07:00

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

2009-03-19T09:26:00.000-07:00

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

2009-03-07T13:29:00.000-08:00

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!

2009-03-07T12:50:00.000-08:00

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

2009-03-01T13:30:00.000-08:00

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...

2009-02-24T10:58:00.000-08:00

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

2009-02-17T10:05:00.000-08:00

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

2009-02-15T18:10:00.000-08:00

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?

2009-02-13T16:41:00.001-08:00

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!

2009-02-13T12:00:00.000-08:00

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

2009-02-13T09:09:00.000-08:00

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!

2009-02-12T12:43:00.000-08:00

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

2009-02-07T10:32:00.000-08:00

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

2009-01-25T11:30:00.000-08:00

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

2009-01-20T11:52:00.000-08:00

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?

2009-01-15T12:12:00.000-08:00

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

2009-01-06T18:50:00.000-08:00

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

Warriors!

2008-12-28T16:27:00.001-08:00

Today after our weekly Sunday morning run, Fleet Feet proudly presented three Winter Warriors with their official Winter Warrior shirts! These shirts cannot be purchased...you must earn them!

Since the WW program started in early December, Laura Kantor, Darla Askew, and Chris Askew have each attended 15 workout, and amassed 75 points, to earn their coveted shirts (Biener also now has 75 points, but he's shy and didn't want to be in the picture) . That's right, 15 Fleet Feet workouts in less than 4 weeks! In the dark, through the snow, in the slush, on the ice, doing their downward dog, push ups, sit ups, kettle belles, balance boards, and on and on and on they go.

Others approaching the magical 75 points needed to earn their limited edition Winter Warrior shirt are: Serena, Roger, Josh, Jody, Jenny, April, Chris W, Sean Mary David, Steve, Christy, and Chad. There are another 45 people with Warrior points who could all easily get to 75 points...you just need to show up for workouts. And of course, it's never too late to join us and start accruing your points. As you can see from Laura, Darla, and Chris, points add up fast.

Come on...be a Winter Warrior! You Can Do It!

How the Grinch Got Fit

2008-12-23T10:23:00.000-08:00

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!

Winter Wonderland!

2008-12-18T15:42:00.001-08:00

Winter hit Central Oregon with a vengance last Friday night and it's been coming straight at us ever since. We started with snow and slick roads, then rolled into less snow but very cold weather (even some negatives in there), had a sunny day - but cold, and now are warmer but it's snowing lots today.

All of the light snow we received last weekend and earlier this week was great for running and playing in. My dog Sascha is going absolutely crazy! This is definitely her favorite time of year...she would absolutely love to be running 100 mile weeks right now. Unfortunately for her (and fortunately for me), that's not happening.

If you're having trouble motivating yourself to get in a workout in these conditions, please join us for our weekly workouts. We have four:
Sundays, 8:30 a.m., 5-10 miles, varying paces
Mondays, 6 p.m., Strength Training, $5
Wednesdays, 6 p.m., Headlamp Run, 3-5 miles, varying paces
Wednesdays, 7 p.m., Yoga for Athletes, $5
All of the above workouts start at Fleet Feet.

Also, when you come to any of our workouts, you automatically get signed up for our Winter Warriors program. Winter Warriors is basically a program designed to keep you active in the winter months while providing you with rewards along the way, and even a little bit of competition for the Warrior with the most points.

In addition to the above 4 weekly workouts, we'll occasionally have special events where you can earn more points - and get in a great workout. A couple in the near future are:
Dec. 31, Bend's First 1000 Lights Community Walk
Jan. 3, BadAss

So far, we've had over 50 people sign up to be a warrior. Please come join the fun!

The Weekend Skinny....

2008-12-07T21:25:00.000-08:00

Another big week of activities and results over here at Fleet Feet. Here is the Weekly Update:
Kami Semick of Bend, Oregon won The North Face Trail Running championships in Marin this weekend. A tough trail 50 miler with over 10,000 feet of climbing. It assembled the deepest field in an ultramarathon race this year and Kami won, pursing the $10,000 winner's award. So, if you see her, make her buy you a drink or something!
Sean Meissner, manager of our Fleet Feet store, went down to California International Marathon and took care of business by running a 2:39 marathon (50th overall). Also, big congrats to Jeff Caba (35th overall) who posted a personal PR of 2:36, and Glenn Miller who ran a 3:26... not quite the time he was looking for but a solid result, nonetheless.
Fleet Feet also started our Sunday morning runs. We will meet every Sunday at 8:30 a.m. and run approximately 5-10 miles (depending what group you are paired with). Lots of people and different paces so no one should feel intimidated! Come check it out. We'll reward you with some hot chocolate or a cup of coffee when you finish up!
On Monday nights at 6:00 PM, we'll continue our new strength program with Cynthia Ratzman. It is an amazing class. Lots of different stations and we have room to spread out in the shop and really get an amazing workout. Its only $5.00 and if you come once, I guarantee you will be hooked!
On Wednesday nights we have our "headlamp run" at 6:00 PM followed by yoga at 7 PM. Don't have a headlamp? Don't worry, we'll let you borrow one or we have them in stock to purchase!
For more info on our programs and runs, click here
If you come to any of these events, you are automatically entered in our Winter Warrior Program. This is where you get points for each workout and can earn gift certificates, T-Shirts, bags, etc. For more info, click here
Lastly, don't forget your friends and family members who are runners this Christmas. We are stocked with lots of fun goodies and ideas for the stocking and under the tree. Need some ideas? Click here.
All right, we've done our part. Lots of events and runs for you to stay in shape this winter. All you need to do is show up and join in on the fun.
See you soon!
Aloha,
Rod B.

The Real Deal

2008-12-02T21:18:00.000-08:00

Well, we just had our first session of strength training at Fleet Feet on Monday night. It was the real deal! You get who I consider the best personal trainer in Bend, Cynthia Ratzman of Accelerated Fitness, for $5.00! The workout was tough... no doubt about it. But Cynthia is such a great motivator that the hour session just flew by. The two comments I heard most often was "wow, that was tough" and "the hour is over already?"
We had a great initial turnout of more than a dozen and when word gets out, we are going to have to put a cap on how many people can attend. Our space is great for really spreading out and we had 13 different stations to work from. From Kettle ball lifts to jump ropes to reverse pull ups. This is a great workout whether you are a casual walker or an elite athlete. We had folks from all walks of life but one thing was for sure... several folks who work out with Cynthia regularly seriously kicked the rest of our butts!
Again, all ages and abilities are encouraged to come. For $5.00, it is the best deal in town. Give it a shot!
Monday nights at 6 PM!

Three Buttes, Sore Butts, Tough runners!

2008-11-18T20:58:00.000-08:00

the sign says it all

Well, leave it to Sean Meissner to come up with just about the toughest possible run in the city limits of Bend. He decided to call it the "Three Butte Butt Buster". The run would entail running all three prominent buttes in Bend: Overturf, Pilot, and Awbrey. Not only that but just getting to and from the buttes was going to make it at least a half marathon. When Sean suggested it to me I said, "Sean, no one is going to come. Its going to be you and me looking at each others' butts for 13 miles... "

He thoughtfully took a breath and stated eloquently, "if we run it, they will come...". Okay, he didn't really say that but it sounded pretty funny didn't it?

The day before the event he called me and said, "I think we're going to have a pretty good turnout!". "What, like three?", I responded.

But, as usual (unfortunately) he was right and I was shocked to see the cars pulling in early on Sunday morning to go tackle the three buttes.

Ready for battle!

In all, we had 23 people join us on a SPECTACULAR morning and take on the challenge. First we headed west and climbed up ole Overturf Butte. Ah, that was a nice way to get the morning started and we bombed down the hill and back to Fleet Feet for our first aid station. M&M's, some old Halloween candy, and a chance to fill up our water bottles before heading eastside to tackle the formidable Pilot Butte. Everyone was in good spirits as we motored up Pilot Butte. Sean is in great shape right now and took advantage of the situation to blaze up the road and try and sucker us into tiring ourselves out before heading to Awbrey. Only Matt Lieto took the bait.... and paid for it later!

We were treated to some amazing views and actually warm weather up top. We took our time, enjoyed the sights and then headed to Fleet Feet friends' Chris and Darla's house for our second aid station. We fueled up and "pulled up our big kid pants" as we got ready for our biggest climb of the day! Another nice cool down until we hit the base of Awbrey and started panting and pushing up to the top! One more aid station half way up to fill our water bottles (along with some strange cheerleader chants from our employee Christy) and we headed as far as you can go to the top of Awbrey. Only that stinking new fence kept us from the radioactive cell phone towers!
With all the work behind us, we savored the long downhill back to Fleet Feet. Man, it felt good to finish that one off! 13+ miles 1,700 feet of climbing. All I know is that we have some very tough hombres and hombrettes here in Bend. At the finish, we were treated to some sun, the grass in front of the store, doughnuts, chips, and our Official Sponsor: PBR.
All in all an amazing way to start a Sunday. Thanks to everyone for coming out and making sure that I didn't just have to look at Sean's butt or butte all by myself.

Until next time!

Road Trip Racing

2008-11-13T12:06:00.000-08:00

A handful of central Oregonians hit the road (or sky) last weekend for a bit of racing in lands far, far away (well, at least for the one that hit the sky).

Kami Semick, featured speaker at our Marathon Night a few weeks ago, hammered out an impressive 2nd place at the World Championship 100k in Tuscania, Italy. She finished in 7:33:58, which translates into a blazing 7:18 per mile for 62.2 miles. That's fast! She also helped the US women to a second place finish in the team race. For her tremendous run, Kami was then named USATF's Athlete of the Week. Congratulations, Kami! We're very proud of you.

Road tripping down to Ashland for the weekend to participate in Rogue Valley Runners' inaugural Lithia Loop Trail Marathon were locals Katie Caba, Jeff Caba, Krissy Moehl, and Sean Meissner. Jeff took the lead about the 1/2 mile mark and never looked back, winning and establishing an impressive course record in a mighty fine time of 2:47:31. Chasing Jeff all day, but coming up short, was Sean, who managed 2nd in 2:53:09. On the girl's side, Katie, the better looking Caba, ran strong over the entire course, posting a solid 2nd place in 3:09:26. Moving down in distance and course technicality, Krissy Moehl proved she's an all-around trail runner, posting a solid 3:24:54 for 7th girl. Krissy was all smiles at the finish with her new marathon p.r.!

Ian and Hal really know how to put on a great event. Lithia is challenging - it has 4,700' of climbing and descending, beautiful, has great volunteers and aid stations, and the post-race meal was delicious. If you're looking for an excuse to road trip to Ashland next November, I highly recommend using the Lithia Loop Trail Marathon as that excuse. You'll come home with sore quads, a great t-shirt, and great memories of a great event!

Marathon Night at Fleet Feet!

2008-11-01T21:30:00.000-07:00

On Tuesday night, Fleet Feet was filled with lots of marathoners. Some are aspiring to run their first, many recently finished Portland as their first, while a few were marathon vets. We really just wanted a night to celebrate everyone's marathoning accomplishments and aspirations. 50 people who showed up and the night was a success.

After some mingling and war-story sharing, 2008 Portland Marathon Champion Kami Semick and 2008 Spokane Marathon Champion Sean Meissner gave an informative q&a session to the group. Topics ranged from training and nutrition, to shoe selection and pacing. Of particular interest regarding Kami and Sean is that they both train mainly on trails, yet they are still able to race well at road marathons. This was good for the group to hear, as the majority of central Oregonian runners definitely put lots of time
in on the dirt. One of the highlights, especially for the, uh, more mature runners, was learning that, at 42 years old, Kami continues to improve each year and is still setting p.r.'s.

Thanks to Mark Dejohn for volunteering to give some "active release" massage to our guests and of course to Kami Semick and Sean Meissner for coming down and joining the fun.

3 Butte Butt Buster Fun Run

2008-10-28T11:05:00.000-07:00

As those of you who attend our Wednesday night fun runs know, when I'm there, I usually like to take the group uphill. Around here, that means either Overturf or Awbrey Butte. And when we gather as a group on top of one of those buttes, I often think out loud about holding a 3 Buttes Fun Run (Overturf, Awbrey, and Pilot). Well, the talk is about to come to a stop and the action is about to begin.

Sunday, November 16, 2008, at 9 a.m., will be the inaugural 3 Butte Butt Buster Fun Run. We'll start at Fleet Feet, head up Overturf, and run back by FF for some refreshments. Then it's across town to Pilot, up the road, down the trail, and to Chris and Darla's house for another aid station. Make sure you fuel up here so you're ready for another flat couple miles before tackling the biggie, Awbrey. You will pass your last aid station climbing Awbrey, then reach your final summit around 11.5 miles. Now all you have to do is lean forward and let gravity take you back to Fleet Feet.

Oh yeah, the distance: 13.5 miles of heavenly, hilly bliss! Got vert? 1,700' of it...both up and down! There will be shorter options, climbing one or two buttes, for those not quite up to fully busting their butts.

Please note that this will be a fun run and not a timed event. So bring some friends, your dog, and your climbing legs for a little masochistic butt busting fun with the Fleet Feet gang.

Click here to see the route map.

Know What You Want

2008-10-24T16:11:00.000-07:00

Know what kind of shoe you like and want it fast? Try out our new "Know What You Want" Program. Just click here to tell us your shoe order and we'll deliver or ship your shoes to you for free! Website address is http://www.fleetfeetbend.com/know, or you can call us at (541) 389-1601.

Portland Marathon Finishers

2008-10-21T14:46:00.000-07:00

On Tuesday, October 28, Fleet Feet is holding a Portland Marathon Finisher's Appreciation Night. So, if you ran the Portland Marathon this year, please join us. You'll get to meet other finishers, share war stories, and enjoy some snacks. Hopefully this will be a great way for you to connect with other runners in the area.

You will also get the chance to ask questions and listen to running tips by two of the top marathoners in Central Oregon! Portland Marathon Champion Kami Semick will be on hand to answer questions on how she trains, what she eats, and what workouts enable her to compete at such an extraordinary level. Spokane Marathon Champion (and Fleet Feet employee) Sean Meissner will also be on hand to give tips on his training regimen and how he prepares to race at a high level. This is a great chance to ask some questions of two of Central Oregon's top runners.

The festivities will start at 7 p.m. Please RSVP at 389-1601 so we know how many beers to keep cold for you.

P.S. If you are a Central Oregon 2008 Portland Finisher, you should have also gotten an invitation in the mail with a little something extra. If you didn't receive this, please let us know.

Marathon Month

2008-10-04T15:00:00.000-07:00

In many running circles around the country, October is known as Marathon Month. In a quick count on the Marathon Maniacs website, there are 63 marathons this month in the United States. That's a lot of marathons.

Of course, the big one for many Central Oregonians is the Portland Marathon tomorrow, in, well, Portland. We've seen lots of you in the 6 months that we've been open (today is our 6 month anniversary!), diligently following your training schedules. We have enjoyed following all of your stories, and we absolutely love it when you stop by. Whether it's to get fit for new shoes, talk about the lastest nutrition stuff on the market, pick our brains about training, tell us about little (and sometimes, not-so-little) niggles and injuries, or to share with us that awesome training run you just did in a new p.r., we love it all.

So when you get done with Portland (or any other marathon), and your legs are able to function enough so you can walk into the store, please stop by and tell us your Portland war story. We're excited to hear it.

And if you bring in a picture of you at your marathon wearing a Fleet Feet shirt, you'll get $10 off your next pair of running shoes.

Fleetfeet on a rainy Sunday

2008-09-21T14:52:00.000-07:00

What a perfect time to get a new pair of running shoes. Come on in and we will get you fit... for the perfect pair of shoes and you catch us up on the football scores!