Calf Compression - Looking Goofy

I've been messing with some different product (2XU calf sleeves, Sugoi compression socks)the last few weeks in my marathon buildup training phase. You've seen these most notably on Paula Radcliffe - those knee high socks that look like what I wore back in the late 70's / early 80's. So the deal is, better circulation / oxygen transport, less muscle vibration and support. Better post run recovery too if you wear them after your workouts.
Although looking like a jack ass - I'm sold. If you thought you were getting looks wearing those split running shorts, or heart rate monitor chest-strap without a top, you will get some glares with calf compression products on for sure -but who cares, these things are good. Better workouts and better recover.

Run fast!

Back again

Back again. Post City of Oaks Marathon & Half (yeah, pretty successful) post my marathon attempt on 0 training (3:17) and post Nike Cross Regional.
So now I'm getting "back in shape" for the Long Island Marathon. Why Long Island you ask. Well it is where I grew up, and did my first marathon at 14 years old in 3:49:56. So, my track coach was not to happy that I had to race the mile 2 days later. Bottom line - it will be the 25th anniversary of my first marathon. Leading up to it I will also do a few other races and train to do under 2:50.

Ben H is getting married today - GOOD LUCK dude. It's awesome.

Run fast!

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!

That Marathon feeling

I found this great picture of one of the athletes at the finish of the Olympic Marathon. It looks like the sports drink turned solid in mid air coming out of his mouth. I guess he can't say "I could have run harder".

Run Fast!

Foul Weather Runers

Nice to see some hard-core soles out at Umstead in the wild weather on Saturday morning. When we regularly see probably over 50 people during a 2+ hour run, only about 8 were out there. Not bad for the weather, wind and threats of getting crushed by a large tree. Even with the heavy rain the B&B trails do really well with drainage in keeping a firm but forgiving natural surface under foot. See you out in the next storm.

Run Fast!

New Greenway out our front door

Here is a comprehensive map of the current Capital Area Greenway. www.raleighnc.gov/portal/server.pt/gateway/PTARGS_0_2_109824_0_0_18/Capital_Area_Greenway_Map.pdf
Great things will be happening for the Greenway right by the store. So often we run from the shop south on the Greenway. It is a fantastic route and a quiet oasis for runners, walkers and bikers too. But, a new route will be exciting, fresh and different.

From http://www.raleigh-nc.org/: "The Honeycutt Creek Greenway project continues this trail along Mine Creek to West Millbrook Middle School/Park and Honey Park north of I 540. The trail will then continue and connect to Falls Lake at Raven Ridge Road. This terminus will also connect to the South Shore Trail on Falls Lake. The total length of this trail segment is approximately 5.8 miles.

The 2003 Park Bond Referendum included funding for the design and construction of this greenway segment and City Council has authorized funding in the amount of $1.543 million.

Project Schedule
Construction Start Date - Spring 2009
Construction Completion Date - Spring 2010 "

Map of the route:

www.raleighnc.gov/portal/server.pt/gateway/PTARGS_0_2_114781_0_0_18/HoneycuttGreenway_PreliminaryDesign.pdf

Thanks Ben H for the links and the updated information.

Run fast!

Running Drills

An interesting insider look at some elite Ethiopian distance runners, including a young Bekele, doing warm-up drills.

http://www.youtube.com/watch?v=QU_1uApC7kw

Run fast!

Usain Bolt... fast? or just an actor?

Welcome.

I'll start with some puma fun brought to us by the fastest man in the world USAIN BOLT.

How fast are you? Let your fingers do the running against the best in the world:
http://www.pumarunning.com/#EN/running/content/side/youVsBOLT

And, since running commercials are few and far between, some funny PUMA stuff from the islands:
http://www.pumarunning.com/#EN/running/content/main/chasingBOLT
go to the STICK STICK STICK videos.

Run fast!