Marathon Preperations

So far things are really coming together for the marathon. A week out and we are on-top of everything. The weather seems to be to be working out in our favor too. Just a bunch more volunteers and we will be all set.

St. David's Middle School XC Invitational 2008

The inaugural St. David's Middle School XC Invitational was held on Saturday September 27th at St. David's School. St. David's Coach Brian Dodson produced a great event which drew top athletes from Magellan Charter School, St. Timothy's School and St. David's School. A special thanks to the participating schools in supporting the meet.

A great course that included lots of flat firm turf, a mud bog, and a steep short quad burning hills set up may runners to clock some fast times. The layout was perfect for the large group of spectators to cheer and encourage all the runners from a single point of view.

Raleigh Running Outfitters and PUMA RUNNING were the title sponsors of the event (Thanks PUMA & thanks for the opportunity Brian).

We are looking forward to this great meet growing next year and for years to come.

http://picasaweb.google.com/RaleighRunningOutfitters/20080930?authkey=1o_g_8FEV74#

Run Fast!

2:03:59

"THE GREAT ONE" does it again. Geb breaks his marathon World Record dipping under 2:04. It averaged out to be like 4:41.7 per mile. Here is a good race analysis.

http://www.sportsscientists.com/2008/09/haile-gebrselassie.html

and highlights video

http://www.universalsports.com/mediaPlayer/media.dbml?CLIP_ID=140997&CLIP_FILE_ID=145663&_MODE_=ONDEMAND&db_oem_id=23000

Run Fast!

It's a RRO Wrap

Now we're good to go!

US 5K Champs. - Mixing it up

Devin (he is one of the managers at the shop - our resident "fast guy") took on the challenge of mixing it up with the pros and went up to RI to race the CVS Downtown 5k - US 5K Championships. He finished an impressive 13th overall with a road 5K PR if 14:34! Yeah, that is 4:41 ave. per mile. He was in good company with many of the best US road racers in attendance including some Olympians.

Way to go Devin. http://scottmasonphotography.smugmug.com/gallery/6018894_4UMh2/1/377280716_pBGvk#377280716_pBGvk-XL-LB

Results:

1 1 M0139 13:41.0# 4:25 Anthony Famiglietti 29 M 2 Knoxville TN

2 2 M0139 13:49.7# 4:28 Matt Tegenkamp 26 M 4 Madison WI

3 3 M0139 13:57.6# 4:30 Luke Kipkosgei 32 M 41 Concord MA

4 4 M0139 14:00.1# 4:31 Dan Browne 33 M 3 Beaverton OR

5 5 M0139 14:08.3# 4:34 David Jankowski 23 M 38 Rochester Hills MI

6 6 M0139 14:10.1# 4:34 Ian Burrell 23 M 13 Flagstaff AZ

7 7 M0139 14:10.4# 4:34 Thomas Morgan 27 M 49 Blowing Rock NC

8 8 M0139 14:11.7# 4:35 Stephen Haas 25 M 31 Bloomington IN

9 9 M0139 14:21.5# 4:38 Chris Barnicle 21 M 7 Newtonville MA

10 10 M0139 14:22.6# 4:38 Phillip Reid 22 M 56 San Luis Obispo CA

11 11 M0139 14:25.3# 4:39 Ben Bruce 26 M 12 Eugene OR

12 12 M0139 14:32.9 4:41 Paul Jellema 24 M 39 Rochester Hills MI

13 13 M0139 14:34.9 4:42 Devin Swann 28 M 58 Raleigh NC

14 14 M0139 14:40.7 4:44 Steve Magness 23 M 44 Chino Hills CA

15 15 M0139 14:42.6 4:45 Ryan Woods 29 M 62 Boone NC

16 16 M0139 14:44.8 4:45 Rod Koborsi 24 M 42 Washington DC

17 17 M0139 14:45.0 4:45 Emory Mort 25 M 63 Ghent NY

18 18 M0139 14:47.9 4:46 Ari Zamir 22 M 305 Cambridge MA

19 19 M0139 14:53.1 4:48 Matthew Daniels 20 M 19 Albuquerque NM

20 20 M0139 14:53.1 4:48 Owen Washburn 24 M 303 Amherst MA

Cooler Temps = Sore Muscles

It is so nice to be getting away from the 90 degree heat, but even nicer to be leaving behind the humidity. Now that we are getting into cooler temperatures, that summer training will start to shine through. We (the guys / ladies I have the pleasure of chasing) got in some pretty good runs on Tuesday and Thursday evenings and Saturday mornings for the better part of the summer. But oh how I suffered. It is the humidity that gets me - sluggish, dripping wet, dragging a boulder behind me runs. But I persevered. With a cooler morning this past Saturday - the boulder at least, felt like it was lifted. The only problem now is SORE legs. I got it in my soleus muscles - ouch. So, with the cooler weather and quicker runs, do your tired legs some good and use your stick or foam roller on them to help flush out the garbage - they will thank you for the attention. Also, some of the best relief for soreness is another easy run. Seemingly counter intuitive, it too is good therapy to flush out the crap. I'm tempted to run in the mornings it is so nice and cool, but I know it will never happen. I'll keep to my AM Saturdays and evenings all other days.

Run fast!

Running Store: Road Rules

It's been a little over five years the store has been open and it has been great. Now we are finally getting down on paper our "Running Store: Road Rules"

1. When a customer comes in, make eye contact and say hello.
2. When helping a customer select a shoe ask- Is the product that you have been using working for you?
3. Most runners wear their running shoes too small, get the next size up.
4. Give every kid toys to play with and measure their feet.
5. If a customer has tried on two or three pairs of shoes and is not satisfied, pass the sale to somebody else, so that the next salesperson can think of a fresh new way to help the customer.
6. “Returning? No problem! And thanks for coming back.”

Run Fast!