Tuesday, July 1, 2014

The Perfect Compression for You

By Ali Halpin

Maybe you have been thinking about trying compression or maybe you own some and know of its magical powers. Either way we have all debated over whether to get socks or sleeves when buying compression. Well fear not as I am here to walk you through your different compression options and choose which will suit your needs best. First off, we offer several different compression options from CEP; the Dynamic Sock, The Run Sock and the Calf Sleeve. So which is best for you?

I am looking for something I can train and race in:
Your best options are the calf sleeve or the dynamic sock, or better yet, both! The calf sleeve gives you the option to wear your favorite sock while still reaping the benefits of compression. The Dynamic sock is a great option for those who run warm or don’t like having something all the way to their knee. You can combine the Calf Sleeve and the dynamic sock to make a great recovery combo.

I am looking for something for recovery or travel:
The Run sock or dynamic socks are your best options. These socks are designed to move more blood from the foot. When we are resting or traveling we are often sedentary and the blood begins to pool in our feet. Socks are your best option for recovery and/or travel.

I need something for everyday and work:
All 3 of these products are viable choices. The first question I would ask myself if you have a more sedentary job or are someone who is on their feet all day. If you are sedentary I would go with the Dynamic or Run socks.  If you are someone who is on their feet all day it is really up to you. Personally I like the calf sleeve because it allows you the option to wear sandals or dress shoes.

If you have more questions on Compression please stop in to FootZone and we will be happy to help you find the style and size the best suits your needs. 

Calf Sleeve
Run Sock
Dynamic Sock 

Friday, June 13, 2014

A Tribute to SuperDave

Written by: Jill Duncan

In Bend trail racing,
SuperDave is da man.
He rocks race directing
like no one else can.

Up into the trails,
runnin’ in the dirt,
SuperDave’s races
really make us hurt.

But cross his finish line,
he puts a beer mug in our hands.
We get a great burrito
‘cuz Dave really understands.

Sometimes it’s a doughnut
if it’s early in the day
‘Cuz SuperDave wouldn’t have it
any other way.

He takes care of the runners
and the volunteers alike.
And he’s pretty darned funny
when he speaks into the mike.

We may not really need
another race t-shirt.
keeps us runnin’ in the dirt!


This running poem was written by a local Bend runner who always shows up at FootZone events and Superfit Races with a big smile on her face. Jill captured SuperDave spot on. This poem is a great reminder of why we are so lucky to live and run in Central Oregon with a strong running community. 

Monday, June 2, 2014

What's New in the Running Shoe World.

Written by: Max King

The new Pegasus 31 has launched.  The new update is very good. Nike has taken some feedback from the running community to revamp an old favorite and come up with a good training shoe. The new Peg has the best fit in a Nike in a long time, engineered upper that is seamless, and has great cushioning under the foot with the Zoom airbag that is more responsive. 

Next, I've heard a good buzz going already about the new Adidas Sequence Boost. It's fills out the Adidas Boost line at the Footzone with their stability shoe. It has a great fit, good stability and that nice cushy but responsive Boost ride you've all come to expect. 

The new Adios Boost with new (old) upper is in as well. It's a nice update to the last model. Same outsole/midsole but with the awesome microsuede upper that the old Adios had, so it's a cool shoe. 

And we now have Newton Shoes. We are carrying the Distance III. This is a cushioned neutral training shoe that has POP 1 lugs. These are the biggest, most aggressive lugs. Put them on and try them out. It's a different feel but people have been loving how they run. In July we will fill out the Newton line with POP 2 and POP 3 lugged models. 

Finally, new Brooks updates just landed. The new PureGrit (which we're all excited about) with a completely redesigned everything is going to be a great trail shoe. A good fit, new more stable platform, and more traction than the last model will make this shoe a popular trail choice.  Our most popular neutral cushioned shoe got a great update in the Ghost 7. The Ghost 6 was so great they didn't change much with this new model which is what makes this a great update.  The new update to the Glycerin just landed as well and takes the same philosophy as the new Ghost with a nice fitting new upper but not many drastic changes over the previous great model. 

That's all I have for now. Stop by the shop anytime to find out what's new and what's on the horizon in the shoe world. 


Friday, April 18, 2014

The Salmon Run: Fun Local Run and Great Training Race

Written by: Ron Deems

I have been running the Salmon Run almost every year since 2004 and normally participate in the 10k race. I think of myself as a slightly serious runner in the respect that I consider running more than just a hobby, more of like a passion, something I really look forward to doing.  Over the years I have spent my training time preparing for various ½ marathons and have found the 10k races to be great for testing my fitness level for both speed and endurance. Keeping in mind that the 10k pace is not the same as my ½ marathon pace but with good fitness I can usually push the limits of my ability for the seemingly shorter distance.  The timing of the Salmon run has always fit right into my training schedule to allow me to see if my training between March and May has been effective and to allow me time to adjust before the summer races arrive.  I have also noticed that with the timing of the Pole Pedal Paddle race the Salmon run fits into most of the local PPP racers as a last hard run before the big race, especially among the elite PPP individual and pairs racers.  This has added an additional level of competition to the race then you see in the typical local races, which is really exciting to me, as I find these athletes amazing!   I have also become friends with a few of these athletes and have found listening to their training schedules and advice to be not only awe inspiring but quite amazing as most are not professional athletes but train as hard as you would imagine a professional.


Naturally we all have different goals, even different from year to year.  This past winter I have had several injuries that have kept my mileage down from a typical 35 - 50 miles per week down to 9 -15. So training for a ½ marathon in June is going to be pretty much out of reach for me this year.  This has been torture for me not being able to go for a 9 - 15 mile run and having to settle for a 3 - 5 mile run instead.  But it is all I can do for now, so I must face it and make it work.  Of course it will have an effect on what I can really attempt as far as racing.  Luckily races like the Salmon run offer several distances, like the 5k, which will allow me to be able to set race goals and still get that feeling of accomplishment rather than just sitting out the season because I can not fully prepare for the ½ marathon.  The 5k is also great for runners that are just getting started as you can run in several throughout the season and see improvements from race to race.



With the recovery of my injury I have been slowly increasing my mileage and working in some speed work.  In theory I want to build up the mileage so I can easily run the race distance but at a faster pace than a typical run without getting re-injured or feel like I over did it.

Ron Deems, 57, has been running since his senior year in high school.  Mostly a casual runner for many years until a friend challenged him to run in the second annual Dirty Half marathon in Bend.  From that point on he was hooked on having competitions as part of his running schedule.  His favorite day of the week is Tuesday because that is the Tuesday Performance Group night with Max King!

Power Recipes from Stephanie Howe


Enjoy these recipes from Stephanie Howe's Nutrition for Health and Performance Clinic at FootZone.  Stephanie discussed the importance of fat, protein and carbohydrates in an active person's diet. Below are recipes to keep you moving and healthy!






Stephanie’s Super Smoothie

— 1 frozen banana

— ½ c frozen blueberries

— ½ c milk (non-dairy milk)

— 2-3 T yogurt

— 1 handful spinach

— 2 T Udo’s Oil (2.6.9 blend)

— 2 T peanut/almond butter

— 1-2 T maple syrup

— ½ t cinnamon

— ½ t flax seeds

Put everything in the blender and turn on. It’s that easy J



Kale Salad

— Kale, 1 bunch

— Avocado, ½ -1

— Udo’s oil, 2-3 T (or other olive oil)

— Sea salt, ½ t

— Lemon juice, 1 t

— Nutritional yeast, 3 T

— Toppings: rice, black beans, chicken, steamed vegetables, poached egg

Tear kale into bite sized pieces. Add avocado, Udo’s oil, sea salt, lemon juice, and

nutritional yeast. Massage into kale for 2-3 minutes. Serve with toppings!



PB Power Cookies

— Oats, ½ c

— Flour (or other grain), 1 c

— Peanut butter, ½ c

— Coconut oil, ¼- 1/3 c

— Baking soda, ½ t

— Egg, 1

— Vanilla, ½ t

— Honey/maple syrup, 1/3- ½ c

— Nuts, ¼ c

— Chocolate chips, ¼- ½ c

Mix all dry ingredients, add in wet ingredients + chocolate chips and nuts ( I like to

use walnuts). Bake in oven at 350 degrees for 8-10 minutes.


Wednesday, April 9, 2014

Out of my element…. into a P.R in more ways than one!

Written By: Natalia Martin

Not long ago I was purely a solo runner. For the past 24 years, I had always trained alone except twice (no mystery as to how that turned out…) I assumed the head-clearing, blissful, sweaty solitude over the miles as I inhaled nature on my own terms was the ultimate running experience. It worked for me. My fear was that this experience would be tainted if I ran with others outside of a racing environment.

But when I started training for my first two marathons (Chicago ’97 & Paris ‘06) those longer marathon training runs got BORING; the motivation that never fails to get me out the door would morph into a stale attitude that clung to me, dragged me down, & occasionally muttered “Sure, slow down that pace” or “heck, stop and walk”, or “hey, look, a GARAGE SALE!!!”

It wasn’t leg fatigue, inadequate fuel/hydration, or the wrong shoes that got me, but the monotony of going on long solo run after long solo run. After finishing those two marathons I knew I could have done a lot better in my training and finishing times if I had felt more inspired and motivated throughout the training journey, as well as being more knowledgeable about strategies for running longer distances.

Running should be enjoyable and training for a marathon should be the same….but HOW? I had signed up for the 2013 Portland Marathon and was excited to train, but needed to do something different….like, perhaps, run with other people (YIKES!) I feared running with someone who was one or more of the following:

• nauseatingly chatty

• had too many annoying habits (I can tolerate up to 4 or 5)

• overly competitive (I save that for race days)

• not serious enough (coffee stops are for before and/or after a run)

• had a pace that didn’t mesh at all with mine

• unreliable

• a chronic complainer (toenail issues are only interesting for 5 minutes…)

Despite these concerns and mentally armed with one of my favorite quotes, “Everything you’ve ever wanted is one step outside your comfort zone” I signed up for the marathon training group offered by USA FIT Bend. My comfort zone was running solo and I very reluctantly challenged it. This was the best running-related decision I have ever made (second best was buying a great running watch…FootZone sells those;-) The Saturday training runs quickly became the highlight of my week, for many reasons, a large part because of my fellow runners, the conversations, and the shared experience of working towards a common goal.

Geof & Tonya, the USA FIT Bend organizers, and the coaches, have created the perfect environment for participants (seasoned runners and those completely new to the distance) to be inspired and motivated by ALL to meet the marathon goal. Participants are placed in coached groups based on running pace. There is a different training plan for each group and a track workout during the week. All of the coaches are seasoned athletes with TONS of interesting, valuable information, great stories, and a genuine interest in making the journey to the marathon fun, injury-free, educational, and motivating. They deliver! I am a far more knowledgeable runner in training and racing because of what I learned from the coaches and other runners every Saturday. But the most impressive part of the experience was the support, camaraderie, friendships I made, and JOY of running those training miles together with USA FIT Bend without boredom or diminishing motivation! This is a big change from my previous marathon training experiences running solo. My running experience has a new dimension, and I have some fabulous friends to run with year-round.

As for the Portland marathon, I got a PR, qualified for the Boston Marathon, and have training friends as I venture into ultra marathon territory. Of course, I have signed up for USA Fit Bend again! You should, too! It’s true, that “If it doesn’t challenge you, it doesn’t change you”. I am excited about this personal mental and physical change from this awesome training program.

****
Natalia Martin, 38, is a stay at home mom to a Nicolas (5) and Keira (3). Her supportive husband, Keith, thinks she is a bit nuts with this long distance running stuff. He is grateful (and spends less time rolling his eyes at her) because she has found USA FIT Bend; consequently, he doesn’t have to listen to her talk quite as much about running shoes, hydration options, gel ingredients, race reports, salt capsule brands, and finding the best calf sleeves because she can channel all that fun into Saturday morning runs.


Interested in stepping outside your comfort zone? Join USA Fit Bend and train for the Portland Marathon or another fall marathon of your choice. For more information, go to:www.usafitbend.com. We can't wait to run with you!

Monday, March 31, 2014

Run a 5k in 6 Weeks?!?

Written By: Claire Sheehan


1st day of Training
Two weeks into the new year and I finally came up with a New Year’s Resolution….I want to make 2014 the year I become a runner. I had run some here and there in the past, but mainly because my Aunt made me. Oddly enough I have always had a dream of running a half marathon, yet I never pushed myself to get out there and make it happen.  After recently moving to Bend, where the vast majority of the population has at least one go-to outdoor sport they are addicted to, I realized I needed to choose one for myself.

So, I aimlessly started searching Google for activities to do in Bend and I cameacross the FootZone website. I had visited this site before and dreamed about the day I would join one of their several weekly FREE group runs. I admired anyone who could just head downtown to FootZone and confidently run the 3-5 miles planned while possibly not knowing anyone in the group.

I wanted to be that person. I wanted to not only be confident enough, but able to run 3-5 miles on a regular basis as well. So, three weeks into the New Year I clicked “join” and paid the fee to join the Couch to 5k training group. BAM! It was done; I was going to become a runner!!! Then, as I was printing the receipt I realized what I had just done. I had signed up to join a group where I assumed I would not know ANYONE and I would train to run 3.1 miles with them. All of a sudden I freaked out and was already dreading the next 5 days until Saturday. Thoughts just flew across my brain….What do runners wear? Do I even own a good sports bra? What do I eat before I go? Can I drink coffee? What if I’m the only one that shows up? What if I am the oldest person there? What if I am the youngest person there? What if I’m the slowest person there? Do I even have time to train for this?
LOADS of questions and different scenarios popped into my mind. The next thing I knew it was Saturday morning and my alarm clock was going off! AAHH! The day had come and it was a COLD one, 18 degrees cold! So I made myself believe that the first day we would meet at FootZone and just talk about running and the training program. I figured because it was so cold and we were new to the running world that they would not make us go outside and actually run. So with those thoughts in mind, I was able to get up and get ready quickly! I even arrived 20 minutes early and sat in the store with a few of the mentors.


Crossing the 5k Finsh Line
As people started coming in, I was relieved to see the diversity in the group. There were children joining with their parents, grandmothers, men and women of all different shapes, sizes, and ages! Just as I had assumed this morning, we all sat around with our lead trainer, Michelle, and introduced ourselves. I felt extremely calm and elated that I had joined this group AND showed up that first day : ) Michelle then talked to us about some various things running related. I figured this would continue for a bit before we’d get our training schedules and meet back next week for our first run. Man, was I WRONG! Michelle wrapped up her talk and proceeded to tell us we were going on our first run. Nerves came flooding back but I had no way out so I had to proceed. “Here goes nothing” I said to myself and followed the group outside.

Our workout for the day was to jog 1 minute, walk 1 minute 10x.  While we did our workout we talked to each other and started bonding and achieving the common goal which was to become a runner. I had such a high once the first day was over I knew I had made the right decision. I took my running calendar home and started scheduling my runs for the upcoming week. Each week we increased our jogging time and lessened the walking time. Looking at the schedule it seemed to be small increases but in the training it was scary and exciting to meet each Saturday and watch my goal of becoming a runner come true. The weekly workouts included days of just walking, rest, and some jogging with walking. It was easy to maintain and actually fun to do! I was literally able to see my progress each week I increased my running time.

Everyone deserves to experience this!
Six weeks after that first Saturday of running 1 minute at a time we were running a 5k! A 5k is 3.1 miles ladies and gentlemen, 3.1 miles. To be able to complete that in 6 weeks was a HUGE accomplishment and I am so proud of all of us that persevered and completed the 5k! The feeling I had crossing that finish line was an out of body experience, I felt invincible! I instantly flashbacked to that first day and how far all of us had come and was so proud of not only myself but of everyone that finished! That feeling alone keeps me going even now, weeks later. It is the feeling that gets me up early in the morning or off the couch to go run. I set a goal and I achieved it and that is something I hope everyone has the opportunity to do!

Not only did this class push me outside of my comfort zone and help me achieve a goal of becoming a runner but introduced me to incredible people who I have become friends and continue to run with. All of the mentors were amazing, keeping us positive and passing on their running experiences to us.  Michelle, our leader is one of the most inspirational women I have ever met and has a gift of making everyone feel at ease. She can channel her confidence onto others which is a rare talent. All in all I hope you see that anyone can set a goal and achieve it….even if that goal is to become a runner : ) 

We just ran a 5k in the SNOW, bring on the coffee!
Special thanks to Bluebird Coffee for hosting us!