"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.
and highlights video
Run Fast!
Tuesday, September 30, 2008
Wednesday, September 24, 2008
Tuesday, September 23, 2008
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
Sunday, September 21, 2008
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!
Run fast!
Wednesday, September 17, 2008
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!
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!
Monday, September 8, 2008
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!
Sunday, September 7, 2008
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!
Run Fast!
Thursday, September 4, 2008
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!
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!
Monday, September 1, 2008
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!
http://www.youtube.com/watch?v=QU_1uApC7kw
Run fast!
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