Monthly Archives: December 2012

  • 5 Tips for Holiday Weight Gain

    How to gain weight during the holidays.

    According to a study, the average person only gains a single pound during the holidays.

    We can do better than this.

    Luckily for us, we are runners, and we are not average! Here are some pieces of advice to get the most out of your holiday season. Read More

  • Featured Website: Kinetic Revolution

    Run Strength Workout of the Day James Dunne is the founder of Kinetic Revolution. Coach Dunne and Coach Scholes specialize in long course running and triathlon instruction, as well as being teachers and writers on the subjects of running technique, conditioning, and rehabilitation.

    Kinetic Revolution has recently began the Strength Workout of the Day. These workouts are "free daily workouts to use to improve your run specific strength and mobility. Each workout is designed to be maximally effective in a very practical 15min blast."

    These routines are light enough that they will not hinder your ability to execute your regular training, and can easily be implemented as part of a runner's daily warm up or cool down. Example Day: Four-Way Hip Flexor Stretch: 3 x 1min each side (moving throughout) Crossover Lunge: 3 x 15 each leg Dead Bug: 3 x 20 alternating sides

    Suggested Readings: The Secret to Effective VO2 Max Sessions 3D Lunge Warm-Up For Running Uphill and Downhill Running Technique

  • The Importance of Winter Training

    The importance of winter training. A wise man once said that triathlon is a winter sport that is merely played out in the summer. This is meant to remind athletes that while summer training is important, consistency throughout the colder months is much more crucial to summer success.

    Podiatrist Dr. Nick Campitelli recently tweeted, "What is the most crucial part of Hal Higdon's 12 week marathon training programs? The six months leading up to it."

    With strong training during the winter, it would even be feasible for an athlete to have an early season peak and a late season peak, with enough time for recovery between the two. The below quote is actually from an old Endless Pool review, but it speaks of the importance of good training during the winter.

    Kenny Glah and Jan Wanklyn have one of these pools. They've got a StarTrac treadmill and a Computrainer as well. All down in their basement. They can do an Ironman down there. Longtime triathletes hate racing Glah in the early season. He emerges from his stealth basement like an axe murderer--not having been seen by any living soul (save his family) for three months--fit as a fiddle and ornery from cabin fever. "He does so much training down in that basement," says Tinley, "you could mine salt down there."

    You may also like: How to Adjust your Training for the Winter / How & Why of Winter Running

    What tools and tactics do you use to stay consistent with your training during the off season?

  • Interview with David Reese - 24 Hours on a Treadmill

    David Reese will be attempting to run 161 miles in 24 hours on a treadmill to raise money for Partners in Health

    Recently we interviewed David Reese about his upcoming attempt at a 24 hour treadmill distance world record.

    First off, how are you feeling during this week of the event? Antsy, nervous, excited?

    This past week I have had mixed emotions about the event. I am actually really excited to attempt a different type of endurance feat and see how my body responds. Naturally I am a little nervous. Other students will randomly approach me and ask, "hey are you like that guy that is like going to run like for 24 hours or something!?" and the typical questions any ultra runner gets. I am also feeling really confident that it should go well because I have planned out my nutrition to the calorie and intend to have a lot of support and entertainment (I will set up some movies, have good music, etc.).

    How long ago did you decide to do this 24 hour test, and have you modified your training at all?

    Last year as I was brainstorming for 2013 a list of events I wanted to participate in, and for some reason this idea of running for 24 hours on a treadmill came to mind. I didn't do much to develop the idea until my brother John (also an ultra runner) asked if I wanted to do it with him a couple months ago. I didn't think about whether I would or could do it, but just set to work on the logistics: where, when, what to eat/drink etc...I realized that with my busy school and work schedule and the time I would need to complete and recover from the event, it needed to happen during a break, hence 12/14 (last day of finals). As for training, I had a really solid year that kind of tapered down to my last race (Mt. Spokane 50k). Following that race I had a couple weeks of light activity for recovery and have continued to train at a much easier pace (mileage and actual pace). Although my mileage hasn't been nearly what it was this summer, I think this will work to my advantage because I know I have done enough to maintain my fitness levels and yet be fresh and ready for this Friday.

    What is the longest you have been on your feet while running, and what is the longest you have ran in one go? Can you tell us a bit about these two instances?

    The reason I feel so confident about this event is because this summer I spent 28 hours on my feet running the Wonderland Trail on Mt. Rainier and ran a total of 106 miles during the 2011 Cascade Crest 100 miler (the extra 6 miles was due to a missed turn in the middle of the night). The Wonderland Trail was probably my favorite running endeavor and definitely the hardest. Wikipedia says there is about 22,000 ft. of elevation gain but I would probably argue that. It was rough. Cascade Crest was longer but faster (finishing in 21 hrs.), also a relatively hard course with similar elevation gain as the Wonderland Trail. On Friday I am aiming to run for 24 hours but turn over 161+ miles. I will run faster, but there will be 0 ft. of elevation gain, no water bottles or gels to carry, and access to fuel and hydration whenever I want. I think it will be easier in those aspects.

    Something that I've been very curious about, what is the longest time you've ever spent on a treadmill before?

    The one thing I do not have going for me is time on a treadmill. The longest I have ever run on a treadmill is 90 minutes. I don't think this will be an issue though. It will be a mind game more than anything.

    Any thoughts for 2013 goals or races yet?

    This is what I have planned tentatively for 2013:

    February 2-Orcas Island 50k (already registered) March 29- Badger Mountain 100 miler (tentative) April 27 - Capitol Peak 50 miler (tentative) May/June- West Coast trail FKT attempt (depending on weather and schedule) July 12-14 - Hard Rock 100 (HOPEFULLY... dependent on lottery and $) IF NOT HARDROCK then, July 27- White River 50 August - Wonderland Trail FKT attempt (depending on snow pack) October- Mt Spokane 50k

    Can you tell us a bit more about Partners in Health and how a person goes about setting up a campaign drive to raise money?

    The best thing you can do to learn about PIH is to view their website. It is really easy to set up a fundraiser page. I can only say that it is definitely a worthy cause and highly rated as a charity in general because of the high percentage of proceeds that go directly to those in need (it's around 90%). I have read and researched Dr. Paul Farmer (founder) and am extremely impressed with his dedication to providing the aid he does. I know that is out of my reach to be a Dr. Farmer but I know I can help in my own way and try to make a difference how I can.

    Anything else you would like to share with the readers?

    I consider myself to be regular guy. I really believe that any individual who wants to can run ultras.

  • This too Shall Pass

    The #1 method for getting out of tough mental or physical spots in runs or races is not managing your pace, has little to do with nutrition, and is definitely not quitting. While these do matter, the most important approach for getting out of a physical or mental funk is to carry on and simply keep running!

    This too Shall Pass

    An old Persian proverb is probably the last thing you want to be thinking about while suffering during a run. However, keeping it in mind will likely help get through those difficult times.

    The saying is meant to remind us that everything is temporary. This includes how you feel while performing endurance sports. If you feel good, it will pass. If you feel bad, don’t worry, it will pass. During your training, when a low point comes around (and it will) just keep running! You will be glad you persevered, and stronger because of it!

    Remember this the next time you are having a low point while racing. If you are hurting during the last mile of a 5k, the sooner you finish, the sooner that discomfort will be over!

    "During my 100 mile ultra marathon I was on the verge of throwing up at mile 28, mainly due to the intense heat. However I told myself it was too early to start feeling that way, and I had to continue on! I experienced some GI issues and was even a bit dizzy. I took a few moments and drank an ice cold blue berry slushie. The next leg of the race was actually the most difficult, filled with many short steep hills compared with the long and very gradual ones that make up the majority of the Lean Horse 100. The course was giving me a gift. I did not realize until after, but the steepness and forced walk breaks slowed me down enough that it gave my body a break and allowed it to recover! After that section, I continued on and successfully completed the event! Who knew that my most physically demanding moment would be so early on in the race, yet I would overcome it so easily."

  • David Reese - Charity and Record Attempt

    On December 14th of 2012, Eastern Washington University pre-med student, David Reese, will do something few mortals can even contemplate. He is going to run as many miles as possible, in a 24 hour period, on a treadmill.

    The world record for this endeavor is 161 miles. David is going to make an attempt at the record, however his main reason for the undertaking is to raise money to support the Partners in Health organization.

    "I have chosen to fundraise for this organization after reading about Dr. Paul Farmer's inspiring mission in the book Mountains Beyond Mountains and other accounts of its impact. The staggering problems of poverty, hunger and disease often seem so overwhelming that we don't know where to begin -- but I'm starting my own small challenge to help fight these problems in poor communities in Haiti, Rwanda, and other developing places around the world."

    We are honored that David has enough confidence in his SKORA shoes to be wearing them during the event. SKORA has donated $250 to Partner's in Health at David's campaign page. If David reaches his goal of 150 miles, we will donate another $500. Should David cross the 161 mile mark for a world record, SKORA will pledge $1000 total. We invite others to donate as well!

    We interviewed David earlier this week. You can see the local news story and video at KREM.com as well as make a donation to Partners in Health at David's campaign page.

  • Fall/Winter 2013 Collection

  • Rules to Run By

    Rules of Running

    There is no such thing as a bad run

    The secret is, there are no secrets.

    If something is not healthy with your body, take immediate steps to correct it.

    Sometimes, run alone

    Be gentle with the ground

    You will gain more by learning from a bad race than easily meeting your goals

    At least once a month, run a new route

    Know that great achievements and PR performances involve great risk

    Judge your success by how hard the work was to reach it

    Consistency is the greatest correlation to endurance success

    Sometimes, run with friends

    You can’t make up a missed run, but a single missed run does not matter anyway

    Share your knowledge with others

    Silence is sometimes the best training partner

  • SKORA Review: Running Reform

    Running Reform is the website of Dr. Kevin Maggs D.C. He is a chiropractor of 16 years, Director for Active Release Technique for the REV3 Triathlons, and an endurance athlete. Running Reform has a wealth of knowledge for athletes of all levels. You can follow them on Facebook and Twitter.

    It was good to see someone recognize and acknowledge this often overlooked characteristic of the SKORA R01 design:

    One aspect of the shoe which I love is the lack of medial, lateral and posterior flaring on midsole. In fact, SKORA Form has a negative flare for the midsole. I’m not sure who had the bright idea many years ago, but the thought on conventional running shoes was that if you flared the midsole outward on the medial, lateral and posterior aspects, it would create stability for the runner. Many “minimal” shoes still have these big flares outward in the midsoles. Unfortunately, this outward flare has its consequences. If we look at proper running mechanics, initial foot strike (whether you’re a heel, midfoot or forefoot striker) should occur in a slightly supinated position, meaning that the lateral aspect of the shoe/foot contacts the ground first.

    As shown in the picture below, this lateral flaring increases the lever arm to the center of frontal plane rotation for the foot/ankle. It also causes the lateral aspect of the shoe to strike the ground prematurely. Effectively , this produces excessive initial subtalar pronation as shown in this study.

    Read more.

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