Working on your race schedule for 2011?

Tips on How to Create Your Race Schedule

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

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

Step #2: Work backwards from your goal race. Once you have a goal race selected count back four weeks. Label the window from race day to four weeks before race day as your "Peaking Phase."

Go back four to six weeks from the start of your Peaking Phase and label this window from the beginning of your Peaking Phase to four or six weeks before your Peaking Phase starts as your "Competition Phase".

Go back four to six weeks from the start of your Competition Phase and label this window from the start of your Competition Phase to four or six weeks before the start of your Competition Phase as your "Base Phase."

Example of Phases:
Goal Race: Peterson Ridge Rumble 40 miler on April 10th
Peaking Phase: 4 weeks from March 13th to April 10th.
Competition Phase: 6 weeks from April 10th to Febuary 27th.
Base Phase: 6 weeks from January 16th to Febuary 27th.

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

1.) Test of your current fitness level to see what your "date-shape" is today,

2.) Measure progress by comparing between events on different days,

3.) Keeping you accountable by creating check-points on the way to your goal.

Make sure that your check points are right for the phase you are in and for your personal goals by addressing each phases as follows;

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

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

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

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

Upcoming Races for 2011.

Early Season Tune-ups

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.

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.

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.

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.

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

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.

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